Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 309
Amafutha - 11g
I-Carbs - 34g
Amaprotheni - 19g
Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi ama-5 , Pheka iminithi engu-10
Izinkonzo 1
I-Oatmeal ingenye yezinto zokudla kwasekuseni ezinenhliziyo enempilo kakhulu ekudleni kwaseMelika. I- fibre e-soluble isiza ekuthuthukiseni ukugaya, ukulawula ukucindezeleka kwegazi, kanye ne-cholesterol ephansi ngenkathi ugcina ugcwele njalo ekuseni. Kungakusiza futhi ukulawula isisindo sakho. I-Oatmeal nayo imoto enhle yokudla okunempilo nokunambitheka njengezithelo, amantongomane, nezinongo; Kodwa-ke, akuvame ukujabulela ama-toppings anamnandi.
I-oatmeal yokulondoloza iyindlela yokupakisha amaprotheni nama-veggies kwisidlo sakho sasekuseni ngenkathi ugcina ushukela ekuhloleni. Le sipinashi ne-feta oatmeal isitsha 19 gram yeprotheni ephezulu , ama-gramu ama-5 e-fiber, kanye nokusebenza okugcwele kwemifino. Iyindlela eyodwa yokuqala ekuseni yakho uma ungewona fan of breakfasts sweet.
Njengoba ushizi uvame ukuphakama kwi-sodium , qiniseka ukuthi ugcine isabelo kwelinye isipuni futhi uthenge umhluzi ophansi we-sodium ukuze ugcine lesi sitsha se-oatmeal blood pressure.
Izithako
- 1/2 indebe eqoshiwe
- 1 indebe ephansi-sodium noma umhluzi yemifino
- amafutha omnqumo
- 2 clove garlic, nengulube
- 1 inkomishi ingane isipinashi
- 1 iqanda elikhulu
- 1 isipuni feta feta ushizi
- i-pepper esanda kuphuka, ukunambitha
Ukulungiselela
- Esikhathini samapuphu amancane, ulethe isamba noma amanzi emathumba. Engeza ama-oats bese uvula ukushisa kuya phansi. Ukupheka, ukuvuselela ngezikhathi ezithile, kuze kube yilapho ama-oats ewathatha wonke amanzi, cishe imizuzu emihlanu.
- Phakathi naleso sikhathi, esikhwameni esincane se-skillet, saute i-garlic nesipinashi. Susa kusuka epanini bese ubeka eceleni.
- Sula i-skillet ngamafutha omnqumo bese uphahla amaqanda okufisa.
- Spoon oatmeal ibe esitsheni. Gcoba isipinashi nokuhamba ushizi. Phezulu ngeqanda elithosiwe kanye nokuqhaqha okukhululekile kwepelepele emnyama. Jabulela!
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungabeka esikhundleni se-steel cut oats noma i-oats esheshayo yokupheka kuye ngokuthi uhlala isikhathi esingakanani. Lungisa inani lomhluzi ngokusekelwe kwikhombandlela yephakheji. Ungasebenzisi ama-oats asheshayo, ngoba ngokuvamile ayenezela i-sodium.
Sebenzisa noma yimiphi imifino onayo, njengebell pepper, amakhowe, noma anyanisi.
Amathiphu wokupheka nokukhonza
Phuma ngalesi sidlo ngokudla izithelo noma ujabulele eceleni kwesiphuzo esingelona esiphundu, njengotshisi oluhlaza.