Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 250
Amafutha - 8g
I-Carbs - 40g
Amaprotheni - 7g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 1
Ukwengeza okusanhlamvu okuphelele kokudla kwakho kuyindlela enhle yokuthuthukisa ukudla kwakho. Akukhona kuphela ukuthi okusanhlamvu okuphelele kuboniswe ukunciphisa ingozi yesifo senhliziyo ngokunciphisa i-cholesterol, kodwa futhi kuboniswe ukusiza ngokulahlekelwa isisindo nokucindezela kwegazi.
Enye yezinhlamvu ezivame kakhulu ezidliwe eMelika i- oatmeal , futhi ngesizathu esihle! Ama-oats kulula ukulungiselela, angabizi futhi isitsha esishisayo senza isidlo sasekuseni esimnandi.
Kunezindlela eziningi kakhulu zokugqoka i-oatmeal yakho yasekuseni ukuze ingalokothi ibangele. Le iresiphi enebhanana e-caramelized kanye nama-walnuts uzizwa ekhethekile okwedlulele, kodwa empeleni kulula ukuyilungisa. Vele upheke amabhanana amabhanana esikhwameni esingekho-stick ngenkathi ama-oats akho epheka, futhi uthola isidlo sasekuseni esihlwabusayo esingafuni ushukela owengeziwe. Ubumnandi obuvela ebhanana i-caramelized iningi.
Ama-walnuts afaka i-crunch nice, amaprotheni amancane, ne -omega-3 enempilo enempilo . Ukuhlanganiswa kwama-oats, ama-walnuts, ne-bananas kuhle kwenhliziyo yakho nokucindezela kwegazi futhi kuyisidlo sasekuseni ngamandla okuhlala ukuze uthole ekuseni nakusemini ngaphandle kokuzwa ulambile noma unqatshiwe.
Izithako
- 1 inkomishi amanzi
- 1/2 indebe eqoshiwe
- amafutha omnqumo
- 1/2 ibhanana eliphakathi, lisikiwe
- 1 isipuni izikhonkwane iziqephu
- 1/8 - 1/4 ithisipuni isinamoni, kuye ngokuthi ukunambitheka
Ukulungiselela
- Esikhathini samanzi esincane, ulethe amanzi emathunjini. Hlanganisa ama-oats bese unciphisa ukushisa kuya phansi. Phela kuze kufike ama-oats, imizuzu emi-3 ukuya kwemihlanu.
- Ngesikhathi ama-oats epheka, fafaza i-skillet encane engeyona induku ngamafutha omnqumo. Engeza ubhanana obisikiwe ohlangothini olulodwa bese upheka phezu komlilo ophakathi kuze kube yilapho uhanjiswa, cishe imizuzu engama-3 ngakunye.
- Spoon oatmeal ibe isitsha futhi phezulu nge ubhanana caramelized kanye walnuts. Fafaza ngesinamoni.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa noma yiluphi uhlobo lwamantongomane, noma uwashiye ngaphandle, kodwa khumbula ukuthi ama-walnuts anika ama-omega-3s enempilo enempilo.
Le recipe izophinde isebenze nge-steel cut noma oats okupheka okusheshayo, kodwa ubale kude nama-oats osheshayo, ngoba ngokuvamile ane-sodium eyengeziwe.
Amathiphu wokupheka nokukhonza
Ukuze wenze lokhu iresiphi kube lula nakakhulu, pheka i-batch of oatmeal ngeSonto ukuze uhlale esiqandisini. Ngaleyo ndlela seliphekwe futhi lilungele ukuhamba ekuseni-kufanele nje ungeze ubhanana!
Ukuze ukwandise amaprotheni kule recipe, pheka ama-oats ngobisi obumhlophe noma ubisi lwe-soy esikhundleni samanzi, noma wengeze idokodo le-yogurt yesiGreki ukuze uthole iresiphi ephelile.