Zakudya Zofunikira (potumikira)
Zikhala - 279
Fat - 3g
Carbs - 48g
Mapuloteni - 17g
Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Utumiki 1
Ngati nthawi zambiri mumatuluka pakhomo m'mawa, zingakhale zovuta kulingalira kuti mukadzuka mwamsanga kuti muphike chakudya cham'mawa cham'mawa. Mwinamwake mukugwira munthu wosakhala wathanzi pogwiritsa ntchito galimoto-pawindo kapena kudalira donuts mu ofesi yopuma, kapena mwina mukudya chakudya cham'mawa nthawi zonse. Phindu la chakudya cham'mawa cham'mawa chatsimikiziridwa: mphamvu yambiri, kuganizira bwino, kukhala ndi thanzi labwino , ndipo mndandanda ukupitirirabe. Ndiye bwanji ndizovuta kuti muchite izo?
Sichiyenera kukhala! Ndi njira yophweka imeneyi ya oatmeal usiku wonse, zonse zimatengera mphindi zisanu musanagone kuti kadzutsa kathanzi konzekere kupita m'mawa. Kudzaza mafuta odzaza mbewu zonse , yogurt yogiriki, ndi zipatso zimapanga chakudya chopatsa thanzi chomwe chimatha kuzizira kapena kuzizira, ndipo zosangalatsa zimakhala zopanda malire, kotero kuti musatope.
Zosakaniza
- 1/2 kapu mkaka wochuluka kapena mkaka wa vanila amondi
- 1/4 chikho plain nonfat Greek yogurt
- Supuni 1 uchi
- Supuni 1 ya vanila
- 1/2 kapu yophika mafuta
- 1/2 chikho chipatso chirichonse
Kukonzekera
- Mu mtsuko kapena chidebe china chokhala ndi chivindikiro, tambani pamodzi mkaka, yogurt, uchi ndi vanila. Onetsetsani mu oats. Phimbani ndi refrigerate usiku umodzi kapena maola 6.
M'mawa, gwiritsani ntchito zipatso zomwe mumakonda ndikuzisangalala.
Zosakaniza Zosakaniza ndi Zobwereza
Ndimakonda kusunga oatmeal usiku wonse ndi uchi pang'ono ndi vanila, koma omasuka kuwonjezera zonunkhira kapena zokoma zomwe mungaganize. Sakinoni, zipatso, mtedza, ndi mbewu zonse ndizo njira zabwino zopangira zonunkhira izi.
Kwa chakudya chodyera shuga, chotsani uchiwo ndi kugwiritsa ntchito paketi imodzi ya stevia m'malo mwake.
Kuti mukhale wopanda-gluten, onetsetsani kuti mumagwiritsa ntchito oats otetezedwa a gluten.
Malangizo Ophika ndi Kutumikira
Kutentha, kutentha kwa microwave 60 mpaka 90 masekondi, kuyambitsa pakati.
Mukhoza kupanga mitsuko iwiri kapena itatu mwakamodzi kuti mutenge zakudya zam'mawa.