Pear Baked Oatmeal

Zakudya Zofunikira (potumikira)

Malori - 207

Mafuta - 5g

Carbs - 34g

Mapuloteni - 8g

Nthawi Yonse Mphindi 35
Konzani 10 min , Cook 25 min
Mapemphero 6 (chikho 3/4 aliyense)

Oatmeal ndi chakudya cham'mawa chamtengo wapatali m'nyumba mwanga. Sikuti pali njira zambiri zokonzekera oatmeal, koma zimakhalanso zabwino kwa mtima wanu. Mbewu zonse, monga oatmeal, zingakuthandizeni kuchepetsa cholesterol ndi kuthamanga kwa magazi, komanso kukuthandizani kuti mukhale ndi thanzi labwino chifukwa cha zonsezi.

Imodzi mwa njira zosavuta zowonetsetsa kuti muyambe bwino m'mawa ndi kupanga chakudya cham'mawa pasanapite nthawi. Peyala imeneyi yophika oatmeal ikhoza kuphikidwa pamapeto a sabata ndikudula maulendo omwe amatha kutentha ndikusangalala nawo sabata lonse. Kukhudza kwa sinamoni, ginger, vanila, uchi, ndi ubwino wa chilengedwe kuchokera ku mapeyala zimapangitsa kuti oatmeal akhale osasangalatsa! Ndipo ndi mapuloteni ndi mafuta abwino a mazira, mkaka, ndi mafakitale, oatmeal izi zidzakugwiritsani ntchito maola ambiri.

Zosakaniza

• 2 makapu akale omwe anagudubuza oats
• Supuni 2 pansi pamtengo (mwachisawawa)
• 1/4 supuni ya supuni pansi sinamoni
• 1/4 supuni ya supuni ya ginger
• 1 1/2 makapu mkaka wosankha
• Mazira aakulu 2
• Supuni 1 ya vanila
• Supuni 2 uchi
• 1 lalikulu peyala, cored ndi thinly sliced

Kukonzekera

1. Kutentha kotentha ku 375F. Dya mbale yophika 9 inchi ndi mafuta.
2. Mu mbale yayikulu, sungani pamodzi oats, nkhono, sinamoni, ndi ginger.
3. Mu mbale yosiyana, tambani pamodzi mazira, mkaka, vanila, ndi uchi. Onetsetsani mu oat osakaniza. Thirani mbale yokonzekera kuphika ndi pamwamba ndi mapeyala.
4. Kuphika mphindi 20 mpaka 25. Chotsani ku uvuni ndi kuzizizira musanadule kapena firiji.

Zosakaniza Zosakaniza ndi Zobwereza

Mapeyala ndi amodzi mwa zipatso zamtundu wapamwamba kwambiri, koma ngati simukukonda mapeyala, mukhoza kukweza ma ola ndi maapulo osakanizika m'malo mwake.

Kwa mavitamini opanda mkaka, gwiritsani ntchito mkaka wopanda mkaka , monga mkaka wa amondi kapena mkaka wa soya.

Mukhoza kutenga 1/3 chikho cha azungu azungu kuti mazira apatsedwe kwa cholesterol.

Mazira a mapulo angagwiritsidwe ntchito mmalo mwa uchi.

Pakani mavitamini, musani mkaka wosakaniza mkaka, mazira a mapulo, ndi m'malo mwa mazira omwe ali ndi "mazira" omwe amachititsa kuti mazirawo akhalepo. Lolani kusakaniza kupuma kuti "gelera" kwa mphindi pafupifupi 10 musanagwiritse ntchito mu Chinsinsi ichi.

Malangizo Ophika ndi Kutumikira

Pewani mapeyala pang'ono musanaphike kuti awathandize kuphika mu oatmeal bwinoko pang'ono.

Pofuna kubwezeretsa oatmeal, chipangizo cha microwave chidutswa chimodzi pa mphindi imodzi pa mbale yotetezeka ya microwave.

Ndimakonda kutumizira oatmeal ndi yog yogurt, zipatso, ndi walnuts kuti ndikhale chakudya chamtundu wonse, koma chimakonda zokha.