Ukuhlwa kwe-oatmeal kwakungeke kube yisidlo sasekuseni esilula. Vele uhlanganise zonke izithako ndawonye, zibeke ezinkantini ezincane zokuhamba, bese uvumela ukuba zihlale ubusuku bonke! Ngomuso olandelayo une-oatmeal okumnandi ukuqala usuku lwakho! Oatmeal zokupheka zakusihlwa yiyona engcono kakhulu!
Leli phunga elimnandi lokuwa kwephayiphu yinto elula kakhulu ngoba ungasebenzisa ukugcwaliswa kwephayiphi eyenziwe ngaphambilini! Asikho isidingo sokuxuba kunoma yiziphi izinongo ezengeziwe noma ukupheka ithanga ngokwakho! Yiqiniso, uma uthola nje izandla zakho kumathanga avakelwe njalo, bese ufaka nje isipuni sesipuni sephunga ukuze uthole lelo phunga elimnandi lephayi! Yonke injabulo yephayi yamathanga cishe cishe kungekhocala! Isiraphu ye-maple yindawo enhle yokushukela, futhi!
Uma ufuna ukwenza lokhu kwasekuseni kunempilo enomsoco, faka nje i-vanilla amaprotheni powder ne-milk extra! Ungaphinda ubeke ubisi nge-yogurt yogreek.
Ungadla lokhu oatmeal ngqo efrijini, noma ungayishisa ngokusheshisa ngempela kule microwave. Kanti futhi, njengoba sekuqhume, akudingeki ukuthi kuphekwe. Ezinsukwini ezithile ngiyayithanda le-oatmeal eshisayo nezinsuku ezithile engiyithandayo kubanda! I-peat oatmeal yepumpkin iyinhle kakhulu eshisayo noma ibanda njenge- granola !
Le-oatmeal izogcina efrijini izinsuku ezimbalwa, kodwa ngicabanga ukuthi iyakuthandayo kakhulu ezinsukwini ezimbili zokuqala. Ungakwazi kalula kabili noma kathathu ibhakede ukuze uvumele abantu abaningi!
Ungangeza kwezinye izithako ezinjenge-1/4 indebe yekakhukhunathi eqoshiwe, i-apula eqoshiwe, isipuni semifino enomisiwe, isipuni sembewu ye-chia, noma enye imbewu enempilo efana ne-flax.
Okuzokwenza
- I-1/4 indebe yamapayipi okugcwalisa
- 1/2 indebe lonke ubisi (noma ubisi olukhethile noma i-yogurt yesiGreki)
- 2 amathisipuni imephu isiraphu
- I-3/4 indebe ejwayelekile yama-oats ajwayelekile
- Okuzikhethela: isipuni esingu-1 somisiwe omisiwe, ithisipuni elilodwa lembewu ye-chia, 1/4 indebe yekakhukhunathi ekhishwe, isipuni esingu-1 sephrotheni powder
Indlela Yokwenza
- Hlanganisa ukugcwaliswa kwephayi, ubisi oluphelele, nesiraphu ye-maple esitsheni esiphakeme kuze kube yilapho ubushelelezi futhi uhlangene ngokuphelele. Qinisekisa ukuthi azikho izimbombo zokugcwaliswa kwe-pie.
- Gcoba ama-oats nanoma yiziphi izithako ozikhethela kulo ingxube yephayi. Ukumboza isitsha noma ukubeka oatmeal ezincane izimbiza glass nge amabhodlela. Beka esiqandisini ubusuku bonke, noma okungenani amahora angu-4 ukuze unciphise ama-oats.
- Ngemuva kokuhlala ubusuku obusuku bokushisa emayini ye-microwave uma ufisa, noma nje udle ubanda! I-oatmeal izogcina esiqandisini izinsuku ezintathu noma ezine.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 289 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 6 mg |
| I-sodium | 29 mg |
| Ama-carbohydrate | 48 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 12 g |