Chomera Chomera Chomera

Tangoganizani kuti muli ndi kadzutsa kakang'ono koti mudye chakudya cham'mawa, ndipo simunasowe kukweza chala! Ndili ndi mitundu yambiri yambewu, kuphweka! Ingolumikizani zitsulo musanakagone ndikudzuka ku mbale yokoma yosakaniza tirigu.

Chinsinsichi chikuphatikizapo mitundu inayi ya tirigu yotsekemera ndi kokonati. Khalani omasuka kuwonjezera cranberries zouma kapena zoumba ku chisakanizo cha ufa kapena kuwonjezera pa supuni 2 za shuga wofiira ngati mukufuna mbewu yamchere.

Chimene Mufuna

• 1/4 chikho chosweka tirigu
• 1/4 chikho cha odulidwa odulidwa
• 1/4 chikho kokonati, okoma kapena ayi
• 1/4 chikho balere
• 1/4 chikho cha mpunga wakuda
• 1/4 supuni ya supuni mchere, kapena kulawa
• Makapu 3 madzi

Momwe Mungapangire Izo

1. Buluu mkati mwa khola lachitsulo cha wophika pang'onopang'ono.
2. Onjezerani tirigu, oats, kokonati, ngale ya bulauni, mpunga, ndi mchere ku mphika.
3. Onjezerani madzi ndikugwedeza.
4. Phimbani ndi kuphika pansi kwa maola 7 mpaka 9.

Kusiyana

• Onjezerani 1/4 chikho cha zipatso zouma zouma ku khola lachitsulo pamodzi ndi mbewu.
• Kutumikira ndi zokongoletsa akanadulidwa zipatso zouma kapena sinamoni shuga .

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	95
Mafuta Onse	2 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	0 g
Cholesterol	0 mg
Sodium	123 mg
Zakudya	18 g
Matenda a Zakudya	3 g
Mapuloteni	2 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)