Mapuloteni Apamwamba a Granola Mabotolo - Mafuta a Mphamvu za Quinoa

Ndayesera maphikidwe osiyanasiyana a granola bar, ndipo ndafika kumapeto kuti palibe njira imodzi yabwino yowapangira. Pali zofunika zina zofunika, koma kupyola apo, mukhoza kukhala olenga kwambiri. Muyenera kuyamba ndi mbewu zina - oatmeal ndi chikhalidwe. Ndaphatikizapo zakudya za quinoa ( quinoa flakes ) kuti izi zitheke bwino (quinoa ili ndi amino acid ambirimbiri a tirigu, ndipo ndi olemera mu chitsulo). Mafuta a quinoa ndi mbewu za quinoa zomwe zasinthidwa kukhala oatmeal-ngati flakes, chifukwa cha ufa wotentha. Nthawi zambiri mumatha kupeza ziphuphu za quinoa pa Whole Foods kapena m'masitolo ogulitsa zakudya. ( Mawonekedwe a Quinoa ndi okonzeka kuwonjezera katundu wophika monga mkate ndi makeke).

Onjezerani mtedza, mbewu, ndi zipatso zouma zomwe mumakonda ku oatmeal ndi mbewu zina. Ndiye zonse zomwe mukuzisowa ndi zotsalira - zokwanira kugwira zonse pamodzi. Kawirikawiri, ndiwo uchi kapena mazira a mapulo, mafuta a masamba, ndi / kapena mtedza wa mafuta. Ndimakonda mazira a mapulo pamwamba pa uchi chifukwa kukoma kumakhala kochepa kwambiri. Ndaphatikizapo kukhudzana kwa mtedza wa kirimba, koma osati mochulukirapo moti imadula mavitamini ena. Ndimakonda kuphika mipiringidzo ya granola chifukwa ndimasangalala ndi zokometsetsa, koma sizofunikira - anthu ambiri amangowononga mipiringidzo musanaadule.

Chimene Mufuna

• 2 makapu oats nthawi zonse
• 1 chikho quinoa flakes
• 1/2 chikho mtedza (ndi / kapena mbeu zosankha: pecans, amondi, walnuts, mbewu za mpendadzuwa, ndi zina)
• 1/2 kapu zouma zipatso (zoumba, yamatcheri, cranberries, etc.)
• 1/2 chikho chamdima chokoleti chips
• 1/4 chikho masamba mafuta
• 1/3 chikho mapulo manyuchi
• Mwachidziwitso: supuni 3 zakutchire batala
• 1/4 chikho kuwala bulauni shuga
• Supuni 1 ya vanila
• 1/2 supuni ya supuni mchere

Momwe Mungapangire Izo

1. Sakanizani uvuni ku 350 F. Lembani poto lopaka 9-inch lalikulu ndi zojambulazo. Gwiritsani mafuta odzola pang'ono ndi mafuta.
2. Ikani masupuni 4 a masamba a masamba, mazira a mapulo, kirimu batala, ndi shuga wofiira mu mbale ya umboni wa microwave kapena chikho choyezera. Mayiwayi pang'onopang'ono pa moto wochepa kwa masekondi 30 kapena apo, kapena mpaka zitha kusakanikirana mosavuta. Whisk mu vanila ndi mchere.
3. Sakanizani ma oatmeal ndi quinoa omwe amakwera pamodzi mu mbale. Tsamulani mozemba mtedza ndi zipatso zouma, ndi kuwasakaniza mu oatmeal osakaniza. Gwiritsani ntchito chikole chokoleti.

1. Onjezerani madzi osakanikirana ndi oat osakaniza ndi kusonkhezera mpaka zowuma zowonjezera bwino. Kusakaniza kukhale kokonzeka ndipo ayenera kuyamba kugwirizana. Ngati sizimatero, ndipo zimawoneka zouma ndi zowonongeka, onjezerani mazira a mapulo mpaka atatero.
2. Sakanizani kusakaniza pansi mwamphamvu mu poto. Dulani kachigawo kakang'ono ka aluminiyumu pepala ndikugwiritseni ntchito kuti mugwiritsire ntchito mankhwalawa kuti mugwiritse ntchito potoyi bwino komanso mwamphamvu.
3. Ikani poto mu uvuni ndikuphika kwa mphindi 15 mpaka 20, mpaka mbewu zikuwoneka ndikukoma ndi kununkhira. Chotsani mu uvuni ndi kulola ozizira kwa mphindi 10. Kutsirizitsa phula lozizira mufiriji, ndi zotsatira zabwino (zochepa), kuyembekezera kuti chisakanizocho chizikhala bwino asanayambe kudula muzitsulo.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	222
Mafuta Onse	10 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	4 g
Cholesterol	0 mg
Sodium	17 mg
Zakudya	29 g
Matenda a Zakudya	3 g
Mapuloteni	5 g

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