Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 216
Amafutha - 12g
I- Carbs - 23g
Amaprotheni - 6g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-5 , Pheka iminithi engu-15
Izinkonzo 9 (1/3 indebe ngayinye)
I-Granola ingaba "ukudla okunempilo" okukhohlisayo uma ungaqapheli. Nakuba kuyisiphuzo esiphundu se-okusanhlamvu esenza ukuthi ama-yogurt afaneleke nezinye ukudla kwasekuseni zijabulisa kakhulu, ama-granolas amaningi athengiwe esitolo agcwele ushukela kanye ne-sodium ukuze enze ukunambitha kangcono.
Esikhundleni sokufunga i-granola, ungakwazi kalula ukuzakhela ekhaya, njengalokhu i-granola ye-peanut butter. Ngokwemvelo kunambitheka ngebhotela le-peanut futhi luthandeka ngokuthinta nje uju, kanye nokugcwele okusanhlamvu okunempilo okunjenge-oats kanye ne-crispy brown rice cereal. Kungenziwa ngezimbalwa ezimbalwa ezilula ngaphansi kwemizuzu engama-30. Ukudla okuphelele kanye namantongomane kufanele kube yingxenye yokudla kwe-blood-friendly, okwenza lokhu kube isiphuzo esimnandi nesempilo.
Izithako
- 2 izinkomishi ezigobile oats
- 1 1/2 izinkomishi crispy brown rice okusanhlamvu
- 1/2 indebe yemvelo ye-peanut butter
- 2 wezipuni owaziwa ngamafutha kakhukhunathi
- 2 wezipuni uju
- 1 ithisipuni i-vanilla
Ukulungiselela
Ihhavini lokushisa ku-350F. Tshayela i-baking sheet ngesikhumba noma umbhede wokubhaka we-silicone.
Esigodini esikhulu, gubha ama-oats kanye nosawoti.
Emgodini omncane we-microwave-ephephile, amafutha kakhukhunathi okushisa ku-microwave kuze kube yilapho eguqulwa, cishe imizuzwana engu-20. Hlanganisa ibhotela le-peanut, uju, ne-vanilla. Thela ingxube phezu kwe-oats kanye ne-okusanhlamvu bese uphuthukisa kuze kube yilapho ihlanganiswe ngokulinganayo.
Hlanganisa ingxube kwi-baking sheet elungisiwe ku-ungqimba owodwa omncane, uzama ukuqinisekisa ukuthi ayikho imigodi lapho ungabona khona ibhasi lokubhaka. Bhaka amaminithi angu-10 kuya kwangu-15 noma kuze kube yilapho imiphetho iboshwe kancane. Susa kusuka kuhhavini bese uvumela ukupholisa imizuzu engu-15, ngaphandle kokugqugquzela.
Uma i-granola sele ihlilile, yiba yizicucu. Gcina esitsheni esingenalutho esingaphansi kwe-counter kuze kube yiviki eli-1.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa i-oats esheshayo yokupheka uma ungenayo i-oats egobile.
Amathiphu wokupheka nokukhonza
Ukuze uthole amaqoqo amakhulu, ama-chunky, usakaze i-granola ibe ungqimba omncane ebhodini lakho lokubhaka ngaphandle kwemigodi-awufuni ukubona ishidi lokubhaka kunoma yiziphi izimbobo. Bese ungaqhubiki ngenkathi ubhaka noma ukupholisa. Ngemuva kokuba i-granola ihlile, ungawaphula ube yizicucu.
Ibhotela le-peanut ngumthombo omuhle wamafutha angenasisindisiwe namaprotheni-vele uqiniseke ukuthi ufunda ilebula kuso. Ufuna ngokuqinisekile ufuna owodwa owenziwe ngama-peanuts nje, kodwa qinisekisa ukuthi akukho okunye okwenziwe ushukela noma amafutha.
Le granola kuyisiphuzo esihle sokuthwala i-yogurt enamafutha aphansi kanye nezithelo noma ukuhlukanisela iziqukathi ezincane ukuze uhambise. Ungase uzame futhi nge- strawberry sweet potato inhlamba noma i- peanut butter banana yogurt .