Steel Steel Dulani Kudyedwa ndi Walnuts ndi Cherries Youma

Zakudya Zofunikira (potumikira)

Zikhala - 323

Mafuta - 8g

Carbs - 57g

Mapuloteni - 9g

Nthawi Yonse 45 Mphindi
Konzani mphindi zisanu , Cook 40 min
Mapemphero 2 (makapu 1 1/4 aliwonse)

Zoumba zakusiya zonse (kuphatikizapo dzungu) ndi yamatcheri owuma amakhala olemera mu carotenoids , omwe thupi limatembenukira ku vitamini A, zakudya zomwe zimakhala zofunika kuti chitetezo chiteteze komanso kukhala ndi maselo abwino. Dzungu imakhalanso ndi lutein ndi zeaxanthin, yotchedwa carotenoids yomwe imakhala yonyezimira yomwe imawathandiza kuteteza thanzi la maso pogwiritsa ntchito mphamvu zamagetsi zamtundu wa ultraviolet zomwe zingawononge diso la diso komanso retina.

Kuphatikiza izi zowonjezera zowonjezera zowonjezera ndi zitsulo zodula oatmeal zimatembenuza kadzutsa lanu mu chakudya chabwino kwambiri. Kudya oatmeal wochuluka wochuluka kwa chakudya cham'mawa kungathandize kuchepetsa cholesterol komanso kuteteza mtima, komanso.

Zosakaniza

• 1/2 chikho cha odulidwa odulidwa
• 1 chikho madzi
• 1/2 chikho cha mkaka wa mafuta ochepa
• 1/2 chikho cha dzungu puree
• 1/2 supuni ya sinamoni
• 1/4 supuni ya supuni nutmeg
• 1/4 ginger wa supuni
• 1/8 supuni ya supuni
• Supuni 2 mapulo manyuchi
• Supuni 2 zophika walnuts
• Supuni 2 zouma zoumala

Kukonzekera

1. Ikani oats mu kapu ya sing'anga ndikuwotcha pamwamba pa sing'anga, ndikuyambitsa nthawi zambiri, mpaka oats atayamba pang'ono kutsuka, pafupifupi mphindi zitatu.
2. Onjezerani madzi ndi mkaka ndikubweretsere ku chithupsa, kuyambitsa nthawi zambiri.
3. Kuchepetsa kutentha kwa otsika mchere, kuphimba saucepan ndi kuphika, kupweteka nthawi zina, kwa mphindi 15 mpaka 20.
4. Onetsetsani msuzi wa mandimu, zonunkhira, ndi supuni imodzi ya mapulo ndipo musamve poyera, nthawi zina, kwa mphindi zisanu.

1. Chotsani kutentha ndi kukwera mu mbale ziwiri.
2. Sakanizani walnuts mu skillet wouma mpaka amve fungo lonunkhira ndipo akuyamba kuoneka bulauni, pafupi maminiti atatu.
3. Gawani toasted walnuts, zouma yamatcheri ndi otsala supuni ya mapulo madzi pakati pa mbale ziwiri.

Zosakaniza Zosakaniza ndi Zobwereza

Konzekerani nyengo ya chilimwe, chotsani mkaka wa mandimu ndikuwonjezera mkaka wochuluka m'malo mwake. Kutulutsa dzungu, lomwe ndi masamba obiriwira, limachepetsanso makapu pang'ono (1/2 chikho cha mkaka ali ndi magalamu 6 a ma carbohydrate ndi 1/2 kapu yamungu puree, yomwe ili ndi magalamu 10 a zimagawidwe) ndipo imalimbitsa mapuloteni mu Chinsinsi.

Pulogalamu ya antioxidant, pamwamba ndi mwatsopano, zipatso za nyengo kapena zipatso zamtengo wapatali monga mapichesi, plums, kapena nectarines.

Malangizo Ophika ndi Kutumikira

M'malo mogwiritsa ntchito puree wamagazi, muziyesetsa kupanga puree yanu pogwiritsa ntchito dzungu kapena sikwashi yozizira. Kutentha uvuni ku 425F, kudula sikwashi muzipinda pogwiritsa ntchito mpeni.

Sungani mbewuzo ndikusungira ntchito ina.

Lembani pepala lophika ndi pepala lokhala ndi zikopa ndipo ikani malo osambira. Sakani kotala iliyonse ndi 1/2 mpaka supuni 1 mafuta a maolivi. Kuphika kwa mphindi 45 kwa ola limodzi, mpaka squash ndi foloko. Tulukani mu uvuni ndipo mulole ozizira. Chotsani mnofu wakunja ndi puree zoziziritsa kukhosi zofewa ndi mchere kapena kumiza blender.