Zakudya Zofunikira (potumikira)
Malori - 168
Fat - 3g
Carbs - 31g
Mapuloteni - 6g
Nthawi Yonse 15 min
Konzani mphindi zisanu , Cook 10 min
Mapemphero 4 (1 chikho aliyense)
Aliyense wokonda oatmeal ali ndi malo ofewa kwambiri, okwana mafuta odulidwa. Mafuta ochepa ophatikizidwa (osatambasulidwa), mbewu zapamwamba za mchere zimakhala zokongola kwambiri zomwe zimapangitsa kuti pakhale kadzutsa katsopano katsopano kadzutsa. Chokhachokha chokhalira kusangalala ndi mbewu zonsezi ndikuti zimatenga mphindi 30 kuphika.
Apa ndi kumene ophikira opanikizira amalowa. Chogwiritsira ntchito ichi chimagwiritsa ntchito ufa wa nthunzi kuti ipite mofulumira kwambiri kuphika nthawi ndikukonzekera chakudya ndi pafupifupi zamatsenga.
Zosakaniza
- 1 chikho chachitsulo chodulidwa oats
- 2½ makapu madzi
- ½ supuni ya supuni pansi sinamoni
- Supuni 1 supuni shuga
- ¼ supuni ya supuni yowonjezera mchere
- 1/2 chikho chopatsa zipatso zokatumikira, monga zipatso, nthochi yodulidwa, apulo odulidwa
Kukonzekera
- Dulani mkati mwa wophika wotsitsa ndi kupopera kosaphika.
- Ikani oat, madzi, sinamoni, shuga, ndi mchere mu mphika wophika ndi kusonkhezera.
- Chotsani chivindikiro m'malo ndi kukanikiza ku HIGH pamwamba kwa mphindi khumi.
- Pamene nthawi yophika yatha, gwiritsani ntchito njira yowonjezera mwamsanga (onani buku la makina la njira zina) ndipo lolani kuphika pang'ono musanayambe kutumikira.
- Tumikirani ndi zipatso zambiri.
Zosakaniza Zosakaniza ndi Zobwereza
Mmalo mwa sinamoni, yesetsani zonunkhira zina zotentha monga vanila, cardamom, kapena nutmeg.
Ma oat ataphika, pamwamba ndi mtundu uliwonse wa zipatso kapena kuthamanga mu spoonful ya chipani chopanikizana kapena kirimu kirimu batala .
Malangizo Ophika ndi Kutumikira
Samalani pamene mutsegula ophikira. Chakudyacho chidzakhala chotentha kwambiri ndipo chidzafunika mphindi pang'ono kuti zizizizira. Kugwiritsira ntchito chophika choponderetsa kungawoneke chowopsya poyamba koma zitsanzo zambiri zimakhala zosavuta kutsata malangizo omwe amapanga ntchito yotetezeka kwambiri.
Palibe wophika mpweya? Palibe vuto. Pangani maphikidwe omwewo pogwiritsira ntchito ndondomeko yapamwamba ya chitofu ndi kusintha nthawi yophika moyenera. Mukhozanso kupanga oats "usiku" ndikuwakonzekera wophika pang'onopang'ono kwa maola asanu ndi atatu.