Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 223
Amafutha - 8g
I- Carbs - 33g
Amaprotheni - 5g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-5 , Pheka iminithi engu-15
Izinkonzo 1
Iphakanyiswe ukugcwalisa i-fiber , i-oatmeal yindlela ephelele yokunikeza ukuqala kosuku lwakho ngamandla angapheliyo. Le nto enhle ebhodini elibomvu le-coconut okusajingijolo oatmeal ngokwemvelo liyancwilisa ama-raspberries afriziwe, ngakho-ke ayiqukethe ushukela owengeziwe. Ngaphezu kwalokho, kulula ukwenza iminyango ematasa-nje nje udilize konke ndawonye kuze kube yilapho u-creamy futhi ukhonza!
Izithako
- ¼ indebe steel cut oats, kungabikho
- ¾ inkomishi yobisi kakhukhunathi obungenaswidi
- ½ inkomishi i-raspberries efriziwe
- ucezu kasawoti
- Isipuni esingu-1 esingenama-cocoti angenaswidi
- 1 ithisipuni imbewu ye-chia
Ukulungiselela
- Embizeni encane, gcoba ndawonye ama-oats, ubisi lwekakhukhunathi, i-raspberries, nosawoti phezu kokushisa okuphakathi.
- Imizuzu emizuzu engu-10 ukuya kwangu-20, evuselela ngezikhathi ezithile ukuvimbela ukuvutha, kuze kube yiziqu ze-oats zi-creamy and tender. Uma ama-oats ewomile kakhulu, engeza amanzi ¼ indebe ebhodweni.
- Thela i-oatmeal esitsheni futhi phezulu nge-coconut flakes ne-chia.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukumisa ama-oats ngezithelo ezibandisiwe kuyindlela eyingqayizivele.
Akukona nje kuphela ukwengeza ukunambitheka okumnandi kwe-fruity, kodwa futhi kuyayiphucula i-oatmeal ngaphandle kokufaka ushukela . Ngaphezu kwalokho, kuguqula isidlo sakho sasekuseni umthunzi omuhle wombala! I-raspberries engiyisebenzisile kule recipe iyintandokazi yami ngoba idiliza i-oatmeal, kodwa lokhu kuyiphundu ne-cherry efriziwe, ama-blueberries, ama-strawberry, kanye nemango.
Nakuba la ma-oats athola ukunambitheka okuvela ku-ushukela okwenzeka ngokwemvelo kwisithelo, uma ukhetha ama-oats akho amnandi kakhulu, gubungela isipuni noma amabili uju, isiraphu ehlanzekile ye-maple, noma isithandwa sakho esingathandeki se-caloric.
Ukuthola ukukhathala kwe-oatmeal? Zama ukuhlola nezinye izithelo zomsebenzi zakusihlwa! Shintsha ama-oats we-½ inkomishi i-quinoa ephekiwe, i-farro, noma ibhali ukuze ujabulele ukuhlukahluka okuhlukile. I-quinoa yenziwe ngokugqama okufana ne-porridge uma ikhonjiswe ngobisi lwekakhukhunathi, kuyilapho i-farro nebhali kukhona okusanhlamvu okukhudlwana okunye okuhlafuna.
Amathiphu wokupheka nokukhonza
Uma uzithola ugijima njalo ekuseni, yenza i-batch enkulu yalesi sihlahla se-oatmeal futhi ugcine ezitsheni ezilodwa efrijini.
Uzofuna nje ukwengeza ubisi obuningi bekakhukhunathi ukuze uwunciphise ngaphambi kokunciphisa i-microwave.
Ngikhuthaza njalo ukuthi amaklayenti ami, ikakhulukazi labo abanesifo sikashukela, afaka ukudla okuqukethe amaprotheni namafutha ngesikhathi sasekuseni. Bobabili bathatha isikhathi eside ukugaya kune-carbohydrate, okusiza ukugcina ushukela egazini wegazi kuze kube sekudleni kwakho noma ngokudla okulandelayo.
Kubuye kukusize uhlale ugcwele isikhathi eside. Ukwengeza amaprotheni namafutha kule recipe, sebenzisa le-oatmeal efafazwe ngokukhetha kwakho amantongomane noma ngeqanda noma amabili ohlangothini. Ungaphinde uvuselele amaprotheni amaningi. Vele uqiniseke ukuthi ukhetha okukodwa ngaphandle kokushukela okuneziwe futhi engeza uketshezi oluthe xaxa ukuze ulugcine ekumeni.