I-oatsight oats yisidlo sasekuseni esiphelele uma ufuna isidlo esihle, esenziwe ngokwenziwe kodwa awufuni ukwengeza noma yini eyengeziwe emisebenzini yakho yasekuseni. Ama-oats aqoshiwe, ubisi nezinye izithako ezimbalwa ezihlwabusayo zihlanganiswa esitsheni futhi zishiye ukushisa ubusuku obuqandisini esiqandisini. Ama-oats abe asithambile futhi ahlanzekile ekuseni, njenge-oatmeal ephekwe kancane. Izinhlamvu ze-Chia, ezithandwa kakhulu nge-omega-3s yazo nezinye izinzuzo zezempilo, ziba mnandi futhi zengeze ukunambitheka okune-nutty.
Isiraphu encane ye-maple, isinamoni ne-vanilla yenza le dish isidlo sasekuseni imnandi nje ngokwanele. Nganezela ama-cherry omisiwe, ama-almond nama-banamondi agwetshiwe ukuze ngifake amantombazane ukuze ngithole ubumnandi obungokwemvelo nangokwakheka okuningi. Zishintshe lezi zindwangu ezizithandayo, njengama-apula amasha ama-apula kanye nama-walnuts noma amajikijolo amasha, ama-coconut nama-nati ama-macadamia. Khonza ngejusi elisha noma indebe enhle yokuphuza okubandayo .
Okuzokwenza
- 1 indebe egobile / oats ezindala
- 1 isipuni se-chia imbewu
- 1/2 isipuni emhlabathini sinamoni
- 1 uphasa usawoti
- 1/4 indebe omisiwe cherry
- 1/2 indebe plain yogurt yogurt
- Ubisi lwekomishi elilodwa noma ubisi olungabisi ubisi
- 2 wezipuni imephu isiraphu
- 1/4 isipuni i-vanilla itholakala
- 1/4 indebe ene-almonds enamafutha
- Ibhanana eliphakathi, elihlutshiwe futhi lisikiwe
Indlela Yokwenza
- Hlanganisa ama-oats, imbewu ye-chia, i-sinamoni, usawoti, i-cherry omisiwe, i-yogurt, ubisi, isiraphu ye-maple, ne-vanilla embizeni enkulu noma esitsheni esiphakathi esinesihenqo. Faka kahle.
- Cover kanye nefriji ebusuku.
- Ngakusasa ekuseni, sebenze ezitsheni ezimbili futhi phezulu ngamunye nge-almonds kanye nebhanana.
Qaphela: I-oatteral oatmeal izogcina efrijini izinsuku ezingaba ngu-3.