Zakudya Zofunikira (potumikira)
Zikhala - 223
Mafuta - 8g
Carbs - 33g
Mapuloteni - 5g
Nthawi Yonse 20 min
Konzani mphindi zisanu , Cook 15 min
Utumiki 1
Kutsekedwa ndi zowonjezera , oatmeal ndi njira yabwino yoyambira tsiku lanu ndi mphamvu yamuyaya. Chomera chokongola kwambiri cha pinkiti ya rasipiberi oatmeal mwachibadwa chimakhala chokoma ndi mazira ozizira, choncho sichimawonjezera shuga. Kuphweka, ndi zophweka kuti mukhale wotanganidwa m'mawa-kungokumbani zonse pamodzi kufikira zokoma ndi kutumikira!
Zosakaniza
- ¼ chikho chachitsulo chodulidwa oats, chosaphika
- ¾ chikho chosakoma ndi mkaka wa kokonati
- ½ chikho chofiira chazira
- mchere wambiri
- Supuni imodzi yosakaniza kokonati yosakoma
- Mbeu 1 ya supuni ya chia
Kukonzekera
- Mu mphika wawung'ono, whisk pamodzi oats, mkaka wa kokonati, raspberries, ndi mchere pamwamba pa sing'anga kutentha.
- Imwani mphindi 10 mpaka 20, ndikuyambitsa nthawi zina kuti mutha kuyaka, mpaka oats ali okoma komanso okoma. Ngati oat akuwuma kwambiri, onjezerani madzi ¼ chikho pamphika.
- Thirani oatmeal mu mbale ndi pamwamba ndi flakes ya kokon ndi chia.
Zosakaniza Zosakaniza ndi Zobwereza
Kuphika oat ndi chipatso chosungunuka ndi njira yapadera.
Sizowonjezera zokoma zokoma zokoma, koma zimatulutsa oatmeal popanda kuwonjezera shuga . Kuwonjezera apo, izo zimasandutsa chakudya chanu cham'mawa kukhala mthunzi wokongola wa mtundu! Ma raspberries amene ndimagwiritsa ntchito muzipangizozi ndimawakonda kwambiri chifukwa amapita ku oatmeal, koma izi zimakhalanso zokoma ndi yamatcheri oyera, blueberries, strawberries, ndi mango.
Pamene oats awa amatha kutulutsa kuchokera ku shuga mwachibadwa mu zipatso, ngati mukufuna oats anu okoma pang'ono, imbani mu supuni ya tiyi kapena uchi awiri, timadzi timene timene timapanga timadzi timene timapanga timadzi timene timapanga timadzi timene timakonda.
Kuchita manyazi ndi oatmeal? Yesetsani kuyesera ndi mbewu zina zonse zakudya zam'mawa! Sinthani oats ndi chikho chophika chophika, farro, kapena balere kuti muzisangalala ndi zosiyana. Quinoa ndi mawonekedwe a phulusa ngati akumwa mkaka wa kokonati, pamene farro ndi balere ndizokula zazikulu zambiri.
Malangizo Ophika ndi Kutumikira
Ngati mumadzithamangira nthawi zonse m'mawa, pangani mchere wambiri mu sitolo.
Mukungofuna kuwonjezera mkaka wambiri wa kokonati kuti muwamwetule musanayambirane ndi microwave.
Nthawi zonse ndimalimbikitsa kuti ogulitsa anga, makamaka omwe ali ndi shuga, akuphatikizapo zakudya zomwe zili ndi mapuloteni ndi mafuta pa kadzutsa. Zonsezi zimatenga nthawi yaitali kuti zichepetse kusiyana ndi makhabohydrate, zomwe zimathandiza kuti shuga yigazi ikhale yosasunthika mpaka mutadya chakudya chokwanira.
Zimathandizanso kuti mukhale wochuluka kwambiri. Kuonjezera mapuloteni ndi mafuta kuzipangizo izi, chitani oatmeal owazidwa ndi mtedza wanu kapena dzira kapena awiri kumbali. Mukhozanso kuyambitsa mapuloteni ambiri. Onetsetsani kuti mumasankha imodzi popanda shuga wowonjezera ndikuwonjezera madzi pang'ono kuti musamamwe.