I-Oatmeal yisidlo sasekuseni esinempilo , kepha isayizi evamile yokukhonza isincane kakhulu. Ngenxa yezici ezimbalwa ezilula (ngokufishane, ngokuphindaphinda kabili uketshezi kanye nokupheka isikhathi), kulula ukwenza isitsha esikhulu se-" oatmeal ekhulayo" ngaphandle kwenani elikhulu lekhalori.
Amathuluzi
Ibhodlela lokugcoba (kanye nesitofu): Lokhu kuyilokho okudingayo ngempela. Ibhodlela elihle kakhulu lokukhuphula i-oatmeal liphakathi nendawo elibanzi kunalokhu lide.
Kodwa uma ungenayo eyodwa ehambisana nale ncazelo, lungisa nje isikhathi sokupheka ukuze ufinyelele ukuvumelana okulungile. (Ngaphezu kokupheka isikhathi ngezansi.)
Izithako Eziyinhloko
Ama-oats asendulo: Akunaso indlela okuzungezile. Kumele usebenzise ama-oats asendulo uma wenza i-oatmeal ekhulayo. Oats okusheshayo noma uhlobo olusheshayo lokupheka ngeke lusebenze ngale ndlela. Ngithanda ama-oats ngoba enenhliziyo enempilo, egcwele fiber, futhi eningi kakhulu. Ama-oats asendulo anama-khalori angama-150 namagremu angu-4 e-fiber ngehobe lesigamu, okungukuthi inani elisetshenziselwa ukukhuphula i-oatmeal. (Ngisho noma usayizi we-oatmeal usayizi omkhulu, udinga kuphela ukukhonza okujwayelekile kwe-oats.)
Ubisi olungenalutho noma ubisi okuhlukile: Ukusebenzisa inhlanganisela yamanzi nobisi (noma ukushintshaniswa kobisi) kuzogcina inani lekhalori eliphelele ngaphandle kokudela ukubunjwa okomuncu. Uma usebenzisa ubisi bendabuko obungenawo amafutha, engeza ukudonsa noma kokubili kwe-vanilla okukhipha ukunambitheka. Uma usebenzisa enye yobisi, khetha eyodwa engaphansi kwama-calorie kanye ne-vanilla enhle.
Ayikho-ikhalori sweetener kanye nezikhathi: Asikho isidingo sokukala oatmeal yakho nge amakholori ushukela. Lezi zinsuku, kunezinhlobo eziningi ze-calorie zokunambitheka emashalofini. Uma ukhetha izithako zemvelo, bheka enye esekelwe yi-stevia. Ngokuqondene ne-seasonings iyahamba, i-sinamoni yi-go-to yami ye-oatmeal. I-spice pie spice nayo inkulu.
Futhi udoti oluthile luzokhipha ubumnandi besidla sasekuseni.
Hlanganisa-Faka
Engeza ukungena noma kokubili ngasekupheleni kokupheka.
- ithanga elihlanzekile ekheniwe (1/4 indebe = amakholori angu-20 namafutha angu-0g)
- Isithelo seshukela esincane sivikela (isipuni esingu-1 = ama-kilojoule angu-25, i-0g fat)
- ibhotela le-fatan elincishisiwe (isipuni 1 = ama-calories angu-90, amafutha ayi-6g)
- amaprotheni powder (1/3 ounce = ama-khalori angu-35,
Izihloko
Hlanganisa 'n ukufanisa.
- izithelo eziqoshiwe noma ezisikiwe (ulwazi lwezokwelapha luhlukahluka, kodwa awukwazi ukuhamba kahle)
- amantongomane aqoshiwe noma aqoshiwe (isilinganiso, isipuni 1 = ama-calories angu-50, ama-5.4g)
- i-mini-sweet ushokoledi chips (1 ithisipuni = amakholori angu-23, ama-1.3g)
- i-fat-free, i-fat-fat, noma i-caramel dip (i-1 isipuni = ama-khalori angu-55,
- omisiwe (1 isipuni = 32 kilojoule, amafutha angu-0g)
- ukakhukhunathi ophuziziwe okhethiwe (isipuni esingu-1 = ama-kilojoule angu-35, ama-2.2g)
Kanjani
Hlanganisa i-1/2 inkomishi yama-oats omdala kanye nedashi kasawoti ebhodini lokungena. Engeza u-1 indebe yamafutha angenanhla (noma ubisi ehlukile) no-1 indebe yamanzi.
Letha emathunjini bese unciphisa ukumisa. Pheka uphinde ugxume kuze kube yilapho ukhululekile futhi ube mnandi, imizuzu engu-12-15.
Dlulisela esitsheni esiphakathi, bese uvumela kancane ukupholisa futhi uchithe. Faka kunoma yikuphi ukuhlanganiswa, futhi phezulu nge-toppings ozikhethela!
I-FYI: Lezipheki ze-oatmeal ziphindwe kabili uma zikhona njenge-oatmeal ejwayelekile, futhi izokhukhuka.
Ungakhathazeki uma kubonakala sengathi kunamanzi amaningi ekuqaleni.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!