Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 293
Amafutha - 4g
I-Carbs - 50g
Amaprotheni - 15g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-0 , Pheka iminithi engu-10
Izinkonzo 2 (1 indebe ngayinye)
Ingabe ukhetha ukudla kwasekuseni okumnandi ngaphezu kokunambitheka? Kungenzeka ukuba ujabulele ibhulakufesi elimnandi ngenkathi usajabulela ukudla okunomsoco nokugcwalisa. Vula i-oatmeal yakho yasekuseni ibe yiphunga elimnandi nalokhu kuthatha okunempilo kwi-sinamoni roll-sinamon roll oatmeal!
Ama-oats anezinamba eziningi zokugcwalisa ukusiza uhlale ugcwele futhi ugcine inhliziyo yakho iphilile. Ekhishwe ngesinamoni, i-vanilla, i-maple isiraphu, ne-yogurt yama-yogurt "ukhilimu ushizi we-ayisikhilimu," le sinamoni roll oatmeal yidlakufesi eyinqobe eyinhloko futhi ezokwanelisa izinyo lakho elimnandi.
Izithako
- 2 izinkomishi ubisi ubisi noma ubisi of choice
- 1 inkomishi eqoshiwe
- 1 ithisipuni isinamoni
- 1 ithisipuni i-vanilla
- Isipuni esingu-1 esihlanzekile se-maple isiraphu
- Isipuni 2 nonfat plain yogurt yesiGreki
- 1 ithisipuni isiraphu ehlanzekile ye-maple
- 1 ithisipuni ubisi lobisi noma ubisi olukhethile
Ukulungiselela
- Esitokisini esincane, ulethe ubisi kumathumba omnene.
- Hlanganisa ama-oats, vula ukushisa phansi futhi upheke kuze kube yilapho i-oats ingenele amanzi, cishe imizuzu engama-3 kuya kwemi-5.
- Vala ukushisa bese ugoqa ngesinamoni, i-vanilla, nesiraphu ye-maple. Hlukanisa i-oatmeal zibe izitsha ezimbili.
- Esigodini esincane, gubha ndawonye i-yogurt, isiraphu ye-maple, nobisi. Ukushayela phezulu kwe-oatmeal. Khonza ngokushesha.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa ama-oats okusheshayo kunama-oat aqoshiwe, uma ufisa.
Lokhu kuzokwehlisa isikhathi sakho sokupheka kancane.
Le recipe isebenza kahle kunoma yikuphi ubisi noma ubisi obombele . Ubisi lwebele luzohlinzeka ngamaprotheni amaningi, kanti izitshalo ezitshalisiwe ziyokwengeza ushukela.
Zama ukungeza ezinye izinongo, njenge-nutmeg noma i-ginger, ngokushintshashintsha. Uju luzosebenza futhi endaweni yesiraphu ye-maple.
Amathiphu wokupheka nokukhonza
Qaphela ukushisa ubisi ngaphezu kokushisa okukhulu ukuvimbela ukukhishwa noma ukushisa. Uma nje ungeza ama-oats, vula ukushisa kuya phansi ukuvimbela ukupheka.
Khonza i-oatmeal ngesithelo sesithelo sekuseni kwasekuseni.