Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 279
Fat - 3g
I-Carbs - 48g
Amaprotheni - 17g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 1
Uma uvame ukuphuma emnyango ekuseni, kungase kube nzima ukucabanga ukuthi uvuka ekuseni kakhulu ukupheka kwasekuseni okunempilo. Ungase uthathe umuntu ongeyena onempilo ngokusebenzisa idrayivu-ngefasitela noma uthembele kuma-donuts ekamelweni lokungena ehhovisi, noma kungenzeka usuke ushiya isidlo sasekuseni ngokuphelele. Izinzuzo zekuseni kwasekuseni okunempilo ziye zafakazelwa: amandla amaningi, ukugxila okungcono, ukulondoloza isisindo esinempilo , futhi uhlu luqhubeka. Ngakho kungani kunzima kakhulu ukwenza lokho?
Akudingeki ukuba kube! Ngalesi iresiphi elula ye-oatmeal ka-night, konke kuthatha imizuzu emihlanu ngaphambi kokuba ulale ukuze ube nesidlo sasekuseni esinempilo esilungele ukuhamba ekuseni. Ukugcwalisa u- oats ogcwele okusanhlamvu , i-yogurt yamaGreek, nezithelo ezenza ukwenza lokhu kube ukudla okunomsoco futhi okunomsoco okungajatshulwa noma kubanda, kanti izinketho zokunambitheka azipheli, ngakho-ke awusoze uthuthuke.
Izithako
- I-1/2 indebe yobisi noma ubisi lwe-vanilla i-almond
- I-1/4 indebe ye-plain nonfat yamaGreek yogurt
- 1 ithisipuni uju
- 1 ithisipuni i-vanilla
- 1/2 indebe eqoshiwe
- 1/2 indebe noma yisiphi isithelo
Ukulungiselela
- Emgodini noma kwenye isitsha esinezivalo, hlanganisa ubisi, i-yogurt, uju ne-vanilla. Faka ama-oats. Ukumboza kanye nefriji ebusuku noma okungenani amahora angu-6.
Ekuseni, gqugquzela izithelo zakho ozithandayo futhi ujabulele.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngiyakuthanda ukugcina i-oatmeal yami elula ngokulula noju oluncane ne-vanilla, kodwa ukhululeke ukwengeza noma yiziphi izinongo noma u-flavour ongacabanga ngakho. I-sinamoni, izithelo, amantongomane, kanye nembewu yizo zonke izindlela ezinhle zokuphambanisa lekusasa kwasekuseni!
Ukuze uthole isidlo esinobungane sikashukela, shiya uju bese usebenzisa iphakethe elilodwa le-stevia esikhundleni salokho.
Ukuze wenze le-gluten-free, qiniseka ukusebenzisa ama-oats angenayo i-gluten eqinisekisiwe.
Amathiphu wokupheka nokukhonza
Ukukhonza okushisayo, ukushisa emasekhondini ama-microwave 60 kuya kwangu-90, ehoxisa phakathi.
Ungenza izimbiza ezimbili noma ezintathu ngesikhathi esisodwa ukuze uthole isidlo sasekuseni sezinsuku ezimbalwa.