Oatsiku Oats Pamaso ndi Flax ndi Honey

Zakudya Zofunikira (potumikira)

Malori - 293

Mafuta - 6g

Carbs - 56g

Mapuloteni - 7g

Nthawi Yonse 485 min
Konzani mphindi zisanu , Cook 480 min
Utumiki 1

Zizindikiro za kupsa mtima zimatha kuwonjezeka m'mawa kwa iwo omwe amadya chakudya cham'mawa. Ndi njira iyi sipadzakhalanso zifukwa zopanda nthawi.

Izi zimatenga oatmeal zimatenga mphindi zingapo kupanga ndipo zimafuna nthawi yosakonzekera m'mawa. Oats olemera kwambiri a mafuta ndi fakisi amathandiza kuchepetsa chimbudzi ndikupweteketsa mtima. Mazira atsopano ndi uchi wagolidi amawonjezera kukoma kwachilengedwe. Gawo labwino kwambiri mwina lingakhale kuti mungasangalale ndi moyo wathanzi ndi wokonzeka kukhumudwa kwa kadzutsa kwa makilogalamu osachepera 300 pa kutumikira.

Zosakaniza

• Zakudya za ophika zophika ½
• ½ chikho cha mkaka wosakoma
• Supuni 1 supuni pansi
• Supuni 1 uchi
• Banana ½, sliced

Kukonzekera

1. Mu mtsuko wawung'ono mumaphatikiza oats, mkaka wa amondi, mazira, ndi uchi.
2. Onetsetsani bwino kuti mugwirizane.
3. Tsambulani mtsuko ndi chivindikiro kapena pulasitiki ndikuyika mufiriji usiku wonse.
4. Musanayambe kutumikira, pamwamba ndi nthochi ndi kuwaza ndi fulakesi, ngati mukufuna.

Zosakaniza Zosakaniza ndi Zobwereza

Chinsinsichi chingasinthidwe m'njira zingapo kuti zitha kukonda zokonda ndi zosowa zamankhwala. Kuti mukhale ndi gluten yachitsulo, mugwiritsire ntchito oats ovomerezeka a gluten .

Mukhozanso kutenga m'malo mwa uchi ndi mapulo kapena agave ngati okondawo amawakonda.

Mtundu uliwonse wamkaka kapena mkaka ungagwiritsidwe ntchito mmalo mwa mkaka wa amondi. Pofuna kupatsa mapuloteni, mugwiritsire ntchito mkaka wochuluka kapena mkaka wa soya. Njira zambiri za mkaka zili ndi calcium ndi vitamini D, momwemo mudzalandira mlingo wa zakudya zomanga mafupa ngakhale mutasankha.

Malangizo Ophika ndi Kutumikira

Konzani mbali zina za oats mumitsuko ing'onoing'ono ya galasi ndikupatsanso kowonjezera kadzutsa kanyumba kanyumba ka tsiku ndi tsiku. Mukhozanso kupanga batchi awiri kapena katatu mu mbale imodzi yayikulu kuti mutumikire gulu lozungulira tebulo.

Ikani banani wodulidwa pamwamba pomwe musanatumikire kuti asatayike ndipo ngati mulibe nthochi, m'malo mwake mukhale ndi zipatso zina zomwe sizikulimbitsa zizindikiro za kupweteka kwa mtima. Chilichonse choposa citrus chidzagwira ntchito.