Oats usiku ndi imodzi mwa mapemphero athu ofulumira, ophweka, komanso odyera, makamaka nthawi yotanganidwa m'mawa nthawi yokonzekera kadzutsa chopatsa thanzi imasowa.
Monga dzina limatanthawuzira, chakudya cham'mawachi chimatengera "usiku wonse" kubwera pamodzi. Usiku watsogolo, phatikizani oats ovomerezeka okalamba omwe ali okale kwambiri ndi mkaka umene mumawakonda kapena osati mkaka, mwachitsanzo, mkaka, mkaka wa amondi, mkaka wa makoswe, mkaka wa soya, yogat yogriki, ndi zina zotero. mazira a mapulo, timadzi ta agave, kapena uchi.
Monga oat akuwotha usiku, amachepetsanso pamene amamwa mkaka / yogurt ndi sweetener. Kusakaniza kudzawathandiza kukhala ndi mtima wabwino komanso wathanzi kuyambira tsiku lomwe mudzadzuka m'mawa.
Zomwe zili pansipa ndizosavuta kukonzekera ma oat usiku uliwonse, ndondomeko yoyamba ya zomangamanga zosavuta. Muwonjezerapo zokomazo ndikuzisintha kuti mukhale nokha!
Gwiritsani ntchito oats usiku uliwonse ndikuwonjezera yogurt kapena mkaka ngati mukufuna kukhala wochepa kwambiri. Kugwiritsira ntchito yogurt yachigiriki kudzatulutsa kadzutsa zakuda kwambiri; Ngati ndikupita ku yogurt nthawi zonse ndikuwonjezera masipuni ena a yogagurt a Chigriki m'mawa kuti apange chisakanizo chochepetsera ndi creamier.
Mukakhala ndi maziko anu, tsopano ndikusangalala. Onjezani magawo a sitiroberi, nthochi, raspberries, blueberries ... kapena zonse zinayi!
Kuti muonjezere mapuloteni owonjezereka, mutha kusakaniza mu supuni ya mbewu ya fulakesi, nyemba za chia, kapena nyemba. Kuti muwoneke bwino, onjezerani uchi wambiri, madzi a mapulo, kapena timadzi toga, kuti tilawe. Kuti mumve zambiri, onjezani mtedza wosakaniza, monga amondi, walnuts, kapena pecans.
Zindikirani za oat-free oats: Oats nthawi zambiri amalimidwa m'madera monga mbewu zopanda gluteni, monga tirigu, balere, ndi rye, ndi kukolola, kusungidwa, ndi kusinthidwa ndi zipangizo zomwezo. Chifukwa cha vutoli, kutaya oat "nthawi zonse" pakudya zakudya zopanda thanzi kungakhale koopsa. Mukamagula ma oats ndi oatmeal, onetsetsani kuti muyang'ane chizindikirocho kuti muwonetsetse kuti alibe gluten.
Ndikofunika kuzindikira kuti peresenti ya anthu omwe akutsata zakudya zopanda thanzi chifukwa cha thanzi zimachitidwa ndi oats, ngakhale ngati alibe mankhwala ovomerezeka, chifukwa cha mapuloteni a oat otchedwa avenin. Ndibwino kuti mufunsane ndi dokotala wanu zokhudza kutumiza oats mu zakudya zanu ngati muli ndi thanzi labwino la guden.
Chimene Mufuna
- 1/2 kapu ya otuti yosungunuka
- 1/2 mkaka mkaka, mkaka wosakoma mkaka, kapena yogurt yogiriki (kuphatikizapo zina, ngati kusasinthasintha kochepa kumafunidwa m'mawa)
- Supuni 1 uchi, mpweya wa agave, kapena wina wokonda masoka okoma
- 1/3 chikho zipatso kapena chipatso (kapena zambiri, mwazimene)
- Masupuni 1-2 odulidwa mtedza
- 1-2 supuni
- mbewu ya fulakesi
- hemp mbewu
- mbewu za chia
Momwe Mungapangire Izo
- Mu kapu yaing'ono, onganinso mavitamini osakanizidwa a gluten, kusankha mkaka / mkaka wosakaniza mkaka / kapenanso mkaka Wachigiriki, ndi kusankha kokometsera. Phimbani ndi kunyezimira usiku wonse.
- M'maŵa, gwiritsani madzi osakaniza usiku. Onjezerani mkaka wochuluka / mkaka wosakaniza mkaka / kapena yog yogurt, ngati kukhale kosasinthasintha kumafunidwa.
- Zokongoletsa usiku wonse ndi ophika kusankha, mwachitsanzo zipatso, zipatso, mbewu, mtedza, ndi / kapena zotsekemera zina.
- Sangalalani mwamsanga, kapena phukusi yokonzekera chakudya cham'mawa mu chombo chopita kuti mukasangalale m'mawa kwambiri.
Chikumbutso: Nthawi zonse onetsetsani kuti ntchito yanu, zipangizo, mapepala ndi zipangizo zilibe gluten. Nthawi zonse werengani malemba azinthu kuti mutsimikizire kuti mankhwalawa ndi a gluten. Ojambula angasinthe mankhwala opangidwa popanda mankhwala. Mukakayikira, musagule kapena kugwiritsira ntchito mankhwala musanalankhule ndi wopanga kuti mutsimikizidwe kuti mankhwalawa alibe gluteni.