Le iresiphi ye-Crockpot oatmeal iyindlela enhle yokujabulela ukudla kwasekuseni okushisayo futhi akukho msebenzi ekuseni. Vele ulahle izithako ku-cooker kancane ebusuku bese uvuka kuze kube sekuseni okunethezekile, okududuzayo ekuseni.
Qinisekisa ukuthi usebenzisa i-steel cut oatmeal (ebizwa ngokuthi i-Irish oatmeal noma ama-oats Scottish) kule recipe. Uma usebenzisa i-oats egobile, ngeke ihlale inqubo yokupheka ende.
Okuzokwenza
- 1-1 / 2 izinkomishi
- steel cut oatmeal (ebizwa nangokuthi i-oatmeal yase-Ireland noma ama-oats ase-Irish - angagcini ama-oats)
- 4 izinkomishi amanzi
- 2 izinkomishi ubisi, isigamu nengxenye noma ukhilimu
- 1/4 inkomishi ushukela obomvu
- 1 tsp. isinamoni (umhlabathi)
- Ama-apple amabili aphakathi (ahlutshiwe futhi aqoshiwe)
Indlela Yokwenza
- Sula ngaphakathi kwe-cookware yakho encane yokupheka ngokupheka.
- Faka i- oatmeal , amanzi, ubisi, ushukela omuncu nesinamoni ku-Crockpot. Vala bese usetha phansi. Pheka okungenani amahora angu-6, amahora angama-12.
- Cishe ihora ngaphambi kokukhonza, engeza ama-apula aqoshiwe kumpheki ophuthumayo. Faka isikhumba, uphinde upheke elinye ihora noma ngaphezulu.
- Ukukhonza, ukugcoba uju, nokuhlobisa ngama-apula angcolile, uma uthanda.
Inothi elibalulekile mayelana ne-Slow Cooker I-Cook yokupheka: Uma unompheki omusha omncane, kungenzeka ukuthi usethe ekushiseni okuphakeme futhi angase apheke ngokushesha.
Uma kunjalo, hlola i-oatmeal emahoreni angu-5. Uma ufuna ukupheka isikhathi eside, usethe "efudumele" esikhundleni se "phansi." Ungafaka futhi amanzi amaningi.
I-oatmeal iye yaziwa isikhathi eside ngokuba ukudla okududuzayo, kanye nesidlo sasekuseni esinempilo. Impilo Yansuku zonke ibeka ezinye zezizathu zokuthi kungani kufanele ucabange ukuqala usuku lwakho nge-oatmeal:
- Ama-oats aqukethe kokubili i-fiber e-soluble ne-insoluble . Izintambo ezifubhaxazayo zakha i-gel evczyctic ewusizo ekunciphiseni i-cholesterol kanye nokuzinzisa amazinga e-glucose egazi. I-fiber engenayo i-oats kusiza ukuhlinzeka ngokuhlangenwe nakho "okuhambayo" ngokunciphisa ukuqeda nokuthuthukisa impilo yamathumbu. Yeka indlela enhle yokwenza inhliziyo yakho ne-colon ukumomotheka.
- I-oats yenza ibhulakufesi elula, elinganiselayo. Enye indebe ye-oatmeal ephekiwe iqukethe ama-calories angu-150, amagremu amane e-fibre (cishe engamakhemikhali angama-half ahlanganisiwe), namagremu ayisithupha amaprotheni. Ukwandisa amaprotheni okuqhubekayo, indlela engiyithandayo yokudla i-oatmeal ine-swirl ye-almond ibhotela ngaphakathi. Le combo enamandla izokugcina kude nokuvakashelwa phakathi kwamabili emshinini wokuthengisa.
- Ama-oats ahlinzeka ngamaminerali abalulekile . Oatmeal ecebile ngokwemvelo iqukethe i-thiamin, i-magnesium, i-phosphorus, i-zinc, i-manganese, i-selenium, nensimbi.
- Ama-oats ajwayelekile ngokwemvelo , kodwa hlola nabakhiqizi ukuqinisekisa ukuthi imikhiqizo yabo ayenziwanga ngokusebenzisa imishini efanayo nezinye izinhlamvu ezingcolisa. (Njalo uthenge imikhiqizo ye-gluten-free kusuka ezinkampanini ezihloniphekile futhi ufunde amalebula okudla ngokucophelela.)
- Ama-oats angakusiza ukuba ulawule isisindo sakho ngokukugcina uzizwa ugcwele isikhathi eside. Ngokudabukisayo, ama-carbs avame ukugwetshwa futhi abesabeke labo abafuna ukulahla amakhilogremu ambalwa, kodwa ukukhetha konke okusanhlamvu kungadlamba indlala futhi ngesikhathi esifanayo kuhlinzeke ukuthi "ahhhh" ejabulisayo abathandi be-carb bafisa. Kodwa, njengokunye okunye ukudla, khumbula izingxenye zesilinganiso.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 175 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 12 mg |
| I-sodium | 62 mg |
| Ama-carbohydrate | 32 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 5 g |