Uma ufuna ukuzijabulisa ngendlela yokudla kwasekuseni elula okumnandi yokwenza, zama ukwenza i-muesli ekhishiwe. Into engcono kakhulu ukuthi ingenziwa ngamaqoqo amakhulu futhi agcinwe kuze kube inyanga esitsheni esingenalutho. I-muesli yenziwa ngama-oats aqoshiwe kuhlanganiswe nenhlanganisela yamantongomane, imbewu, ikhonkoni, i-honey kanye ne- oil canola . Izithako zihlanjululwa kuhhavini imizuzu engaba ngu-10. Uma ingxube ihlile ungangeza izithelo ezomisiwe, njengezibhamu eziqoshiwe noma ama-cranberries omisiwe.
Kubalulekile ukugcina iso kuesesigning muesli ukuqinisekisa ukuthi alishisi. Futhi udinga ukuyihambisa yonke imizuzu embalwa ukuqinisekisa ukuthi ipheka ngokulinganayo.
Okuzokwenza
- Izinkomishi ezi-3 ezigoqiwe
- 1/4 indebe ye-sunflower
- 1/2 indebe i-almonds
- 1/4 indebe ama-hazelnuts
- 1/2 indebe kakhukhunathi (ekhonjisiwe)
- 1/4 izinkomishi imbewu ithanga
- 1/2 indebe uju
- 1 1/2 wezipuni weoli yamafutha
- 1/2 indebe cranberries omisiwe (noma amabhilikosi, cishe oqoshiwe)
- Okuzikhethela: ubisi noma i-yogurt (yokukhonza)
Indlela Yokwenza
- Ngaphambi kokushisa ihhavini ku-300F.
- Sishisa uju namafutha yemifino epanini elincane ngenhla yokushisa okuphansi. Misa kancane imizuzu engu-4.
- Okwamanje, esitsheni esikhulu uhlanganisa oats oqoshiwe, amantongomane, imbewu kanye nekakhukhunathi.
- Yengeza uju olufudumele ohlangothini lwesitsha bese ugubha kahle ukugqoka izithako ezomile.
- Spoon i-oats emgqeni omkhulu wokubhaka futhi uhlakazeke.
- Bhaka izithako imizuzu engu-10, uvuselele ngezikhathi ezithile.
- Susa kuhhavini bese uvumela ukupholisa. Engeza izithelo ezomile futhi uvuselele ukuhlanganisa.
- Khonza ubisi kanye / noma i-yogurt.
- Gcina i-muesli esitsheni esingenalutho kuze kube yinyanga
Ukupheka okuningi kwe-Muesli
Njengale recipe? Zama ezinye zokupheka ze-muesli.
- I-Honey Nut I-Muesli Ehlutshiwe: Qala usuku ngokuxuba ngobunandi obunambitheka obunambitheka. Ngaphezulu nje nge-dollop yogurt yemvelo, ubisi olunamafutha aphansi kanye namajikijolo akho owathandayo okudla kwasekuseni okumnandi futhi okunomsoco.
- I-Bars ye-Muesli: Le-bar ye-muesli enomnandi futhi ehlaziyekayo iyamnandi, elula ukulungiselela nokupakisha amantongomane anomsoco. Ungangeza zonke izinhlobo zamantongomane nezithelo zomisiwe zibe ingxube. Kulo iresiphi ethile ngisebenzisa imbewu eluhlaza yamathanga, imbewu ye-sunflower, ikhukhamba ekhonjisiwe, omisiwe, ama-cranberries angenaswidi kanye nembewu yesame kanye ne-flax. Zonke izithako zihlangene ndawonye ngxube ibhotela, uju kanye noshukela omncane obusundu. Imigoqo ye-muesli ingagcinwa esitsheni esingenasiphelo okungenani ngesonto - uma singakadli kakade!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 94 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 1 mg |
| Ama-carbohydrate | 10 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 2 g |