Oats anabweretsedwa ku North America kumayambiriro kwa zaka za m'ma 1600. Mbewuyi imakondweredwa mu Januwale mwezi wa Oatmeal Month. Kaya mukugwiritsira ntchito pakhomo m'nyengo yozizira kapena ayi, khoconut oatmeal iyi ndi chakudya chamadzulo chamtundu wa nyama zomwe zimadya nyama. Kufuna nthawi yochepa ndi khama, kumakhala kwakukulu pa zokoma ndi zakudya. Okonzeka ndi oats, mkaka wa amondi, ndi mitundu itatu ya kokonati, sizosadabwitsa kuti ndi zabwino kwambiri!
Zosakaniza Zosakaniza ndi Malangizo Ophika
Nazi njira zina zochepetsera zokhazokha zakusakaniza kadzutsa ndi zosiyana:
Pitani nthochi: Onjezerani nthochi imodzi yodulidwa mu mbale nthawi iliyonse pamene mukuphika kapena musanayambe kutumikira.
Chokoleti Chip-It: Izi ndizosangalatsa. Ingowonjezerani supuni ziwiri zamatope opanda mkaka ku mtolo musanatumikire (musawonjezere iwo mpaka mutakonzeka kudya, kapena atha kusungunuka mwamsanga).
Pitani Mtedza: Onjezerani pang'ono mwapang'ono mtundu uliwonse wa mtedza womwe muli nawo. Ma pecans odulidwa, alnuts yaiwisi, ndi amondi ndizo zabwino kwambiri.
Pitani ku Granola: Onjezerani masupuni pang'ono a granola omwe simukukonda mkaka kwa oatmeal musanatumikireko pang'ono. Granola ya Koconut kapena Maple Granola ndizo zokometsera zokometsera zokoma.
Pezani Fruity: Onjezerani supuni pang'ono za zipatso zouma zomwe mukufuna. Cranberries wouma, yamatcheri owuma, ndi zoumba zonse zowonjezera zozizwitsa.
Ngati mumakonda mkaka wa kisikoni woyera wa Silikoni monga momwe ndikuchitira, omasuka kusinthanitsa mkaka wa amondi ndi mkaka wa kokonati . Ndipo, ngati mukuphika matenda osokoneza bongo kapena kusasalana, onetsetsani kuti mutenge mafuta oti a gluten ovomerezeka.
Chimene Mufuna
- 3/4 chikho champhindi 1 mphindi (otchedwa oats mwamsanga)
- 1 chikho cha mkaka wamondi (mwina sitolo yogula kapena
- kupanga zokometsera , kuphatikizapo ngati kuli kofunikira)
- 1/2 chikho kite kokonati mkaka
- 1/4 chikho cha madzi
- Supuni iwiri yokhala ndi kokonati yosakoma
- Supuni 2 supuni shuga
- 1/2 supuni ya supuni ya vanila
- Sinamoni yachitsulo
- Zokongoletsa: kokonati yokometsetsa yokoma
Momwe Mungapangire Izo
- Gwiritsani ntchito oats wamphindi 1, mkaka wamamondi, mkaka wa kokonati ndi madzi mu kapu yaing'ono pamwamba pa kutentha kwambiri. Cook, oyambitsa nthawi mpaka osakaniza amadza kwa chithupsa. Onjezerani mu kokonati yofiira, shuga wofiirira, kutulutsa vanila, ndi sinamoni ya pansi, kuyambitsa zokwanira kusakaniza.
- Kuphika kwa masekondi 30 kapena kuposerapo, kapena mpaka oatmeal ikufika molondola. Chotsani kutentha. Ngati oatmeal ndi wandiweyani, onjezerani kapena kuwonjezera mkaka wa amondi kapena mkaka wa kokonati ndikusakaniza bwino kuti muphatikize.
- Tumizani oatmeal ku mbale yotumikira. Pamwamba pa oatmeal ndi kokonati yokometsetsa, ndipo sungani musanakondwere.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 848 |
| Mafuta Onse | 43 g |
| Mafuta okhuta | 30 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 0 mg |
| Sodium | 212 mg |
| Zakudya | 97 g |
| Matenda a Zakudya | 16 g |
| Mapuloteni | 24 g |