"Porridge" nthawi zambiri amatanthauza oatmeal ku Jamaica, ndipo amadya phala amadziwika kwambiri ku Caribbean.
Chinsinsichi chimapeza mphamvu yowonjezera ya sinamoni ndi nutmeg. Zoumba zophikidwa zimalowa mu phala kotero zimakhala zowonjezera ndi kuwonjezera maonekedwe abwino.
Mchere wokoma bwino ndi mkaka wonse, phalawu ndi lokoma kwambiri mukhoza kutumikira monga pudding kwa mchere.
Chimene Mufuna
- 1 chikho chophimbidwa
- Madzi a chikho chimodzi (pakuwukha)
- 2 makapu madzi (kukonzekera)
- 1 (masentimita atatu) sinamoni ndodo
- 1/4 kapu zoumba zoumba (kutsukidwa)
- 1/2 supuni ya supuni nutmeg (yatsopano)
- Shuga ndi mkaka kuti azilawa
Momwe Mungapangire Izo
Lembani oats mu 1 chikho cha madzi kwa mphindi 4.
Bweretsani makapu awiri a madzi ndi ndodo ya sinamoni kwa chithupsa pamene oats akuwuluka.
Onjetsani oats odulidwa pamodzi ndi zitsulo zilizonse zotsalira ndikuwombera madzi pamene akuyamba kuwira.
Gwiritsani ntchito zoumba zoumba komanso kuchepetsa kutentha. Kuphika kumaphimba mphindi 5 mpaka 6 kapena mpaka kusakaniza kumawoneka wandiweyani.
Chotsani kutentha ndi kuchotsa ndodo ya sinamoni-iyo siidzapasuka chifukwa kwenikweni ndi mzere wa makungwa a mtengo. Onetsetsani mu nutmeg, pamodzi ndi shuga ndi mkaka kuti mulawe.
Kusiyana
- Onjezerani zidutswa za zipatso ngati nthochi zobiriwira, zomera, malalanje, kapena zipatso za mkate kwa phala wophika.
- Gwiritsani mkaka wa kokonati kapena mkaka wokometsetsa m'malo mwa mkaka wa ng'ombe kuti mukhale okoma. Ngati mukuda nkhawa ndi mafuta, gwiritsani ntchito mkaka wopanda mkaka koma phulusa lidzakhala lochepa.
- Gwiritsani ntchito oats mwamsanga m'malo mwa oti odulidwa koma musinthe nthawi yophika pogwiritsa ntchito malangizo a phukusi.
- Gwiritsani ntchito phala yophika ndi chidole cha yogurt pamwamba ndi chodzaza ndi uchi komanso mtedza wodula, monga walnuts kapena amondi.
Malangizo
- Nkhuta ya oat si kokha kadzutsa kapena chakudya chokoma. Onjezerani masamba anu kuti muwathandize monga mbali yodyera. Nkhuta zazing'ono za kaloti zimagwira bwino zokha kapena zimakhala ndi nandolo kapena mbatata.
- Ichi ndi njira yabwino kwa ana ndi makanda, ngakhale mungafune kudumpha zoumba malinga ndi msinkhu wa mwana wanu. Apo ayi, ndi mosavuta kugaya ndipo wakhala akulera ana a Latin American kwa zaka zambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 75 |
| Mafuta Onse | 1 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Zakudya | 14 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 3 g |