Oatmeal ndi chakudya cham'mawa cham'mawa , koma muyeso wokhala kukula ndi wochepa. Chifukwa cha njira zochepa zosavuta (mwachidule, kuwirikiza madzi ndi kuphika nthawi), n'zosavuta kupanga mbale yaikulu ya " oatmeal " yopanda phindu lalikulu.
Zida
Mphika wotsekemera (ndi chitofu): Izi ndizo zonse zomwe mukusowa. Poto yabwino kwambiri yopanga oatmeal ndi wausinkhu umodzi womwe uli wamtali kuposa wamtali.
Koma ngati mulibe zomwe zikugwirizana ndi ndondomekoyi, ingokonzerani nthawi yophika kuti mufike molondola. (Zambiri pa kuphika nthawi ili pansipa).
Zosakaniza Zambiri
Oats akale: Palibe njira yozungulira. Muyenera kugwiritsa ntchito oat akale popanga oatmeal. Osa Instant kapena mtundu wophika mwamsanga sungagwire ntchito ndi njira iyi. Ndimakonda oats chifukwa ali ndi thanzi labwino, lamtendere, komanso satiating. Oats akale amakhala ndi makilogalamu 150 ndi magalamu 4 a fiber pa theka la chikho, chomwe ndi ndalama zomwe zimagwiritsidwa ntchito popanga oatmeal. (Ngakhale kuti kukula kwa gawo la oatmeal kuli kwakukulu, mukufunikira mchere wokhawokha wothira mafuta.)
Mkaka wopanda mkaka kapena mkaka wosagwiritsidwa ntchito : Kugwiritsa ntchito madzi ndi mkaka (kapena kusinthana kwa mkaka) kumapangitsa kuti chiwerengero chonse cha calorie chiwerengedwe popanda kuwonetsa zokongoletsa. Ngati mumagwiritsa ntchito mkaka wopanda mafuta, onjezerani dontho kapena awiri ochotsera vanila kuti azisangalala. Ngati mukugwiritsa ntchito mkaka wosakaniza, sankhani mankhwala omwe ali ochepa komanso ovunikira.
Palibe calorie sweetener ndi nyengo: Palibe chofunika kuyeza oatmeal ndi zotsekemera calories. Masiku ano, mulibe zambiri zopanda pulogalamu yamakono pa maalumali. Ngati mumakonda zowonjezera zachilengedwe, yang'anani zochokera ku stevia. Malingana ndi nyengo, sinamoni ndi yanga yopita ku oatmeal. Nkhumba zamphesa ndizokulu.
Ndipo mchere wa mchere ukhoza kusungunula kukoma kwa chakudya chanu cham'mawa.
Sakanizani
Onjezani zosakaniza kapena ziwiri kumapeto kwa kuphika.
- Katemera woyera wamkati (1/4 chikho = calories 20 ndi mafuta 0g)
- shuga wochepa shuga umateteza (supuni 1 = mafuta 25, mafuta olemera 0g)
- mafuta ochepetseka a mandimu (supuni 1 = 90 calories, mafuta 6g)
- mapuloteni ufa (1/3 mmodzi = = 35 mafuta, <0.5g mafuta)
Zojambulajambula
Sakanizani n n match.
- chipatso chodulidwa kapena chotulidwa (info info varies, koma simungapite molakwika)
- mtedza wodulidwa kapena wosakaniza (pafupifupi, supuni 1 = mafuta 50, mafuta a 5.4g)
- mini yopatsa chokoleti chips (supuni 1 = ma makilogalamu 23, mafuta a 1.3g)
- mafuta opanda mafuta, kapena mafuta a caramel (supuni 1 = 55 calories,
- zoumba (supuni 1 = makilogalamu 32, mafuta olemera 0g)
- kokonati yokometsetsa (1 supuni 1 = mafuta okwana 35, mafuta olemera 2.2g)
Momwe angakhalire
Gwiritsani ntchito ophika 1/2 kapu yamatsenga ndi mchere wambiri mumphika osatetezedwa. Onjezerani mkaka 1 wopanda mkaka (kapena mkaka wosakaniza) ndi 1 chikho cha madzi.
Bweretsani ku chithupsa ndikuchepetsani kuimira. Cook ndi kusonkhezera mpaka wandiweyani ndi ofewa, 12-15 mphindi.
Tumizani ku chidebe chamkati, ndipo mulole pang'ono kuzizira ndi kuzizira. Onetsetsani muzitsulo zilizonse, ndi pamwamba ndi zojambula zosankha!
FYI: Oatmeal ophikawawa kawiri kawiri malinga ndi oatmeal yodalirika, ndipo adzawombera .
Musadandaule ngati zikuwoneka ngati madzi ambiri pachiyambi.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!