Ngati mukufuna kudya zakudya zopatsa kadzutsa zosavuta, yesetsani kupanga muesli. Chinthu chabwino kwambiri n'chakuti chikhoza kupangidwa ndi magulu akuluakulu ndi kusungidwa kwa mwezi umodzi mu chotengera chotsitsimula. Muesli imapangidwa ndi oats odulidwa pamodzi ndi mtedza wa nuts, njere, kokonati, uchi ndi mafuta pang'ono . Zosakanizazo zimatsukidwa mu uvuni kwa mphindi 10. Mukangoyamba kusakaniza mungathe kuwonjezera zipatso zouma, monga apricots odulidwa kapena cranberries zouma.
Ndikofunika kuyang'ana muesaling muesli kuti zitsimikizire kuti sizikutentha. Ndipo muyenera kuyambitsa izo mphindi zingapo kuti zitsimikizire kuti zimaphika mofanana.
Chimene Mufuna
- Makapu 3 atagwedeza oats
- 1/4 kapu ya mpendadzuwa
- 1/2 kapu ya amondi
- 1/4 chikho makoswe
- 1/2 chikho cha kokonati (deiccated)
- 1/4 chikho cha mbewu za dzungu
- 1/2 chikho uchi
- Supuni 1 1/2 mafuta a canola
- 1/2 chikho chowongolera cranberries (kapena apricots, pafupifupi akanadulidwa)
- Zosankha: mkaka kapena yogurt (potumikira)
Momwe Mungapangire Izo
- Kutentha utoto ku uvuni wa 300F.
- Kutentha uchi ndi mafuta a masamba mu kapu yaing'ono pamtunda wotentha. Sungani modzidzimutsa kwa mphindi 4.
- Pakalipano, mu mbale yayikulu muphatikize oats ogulidwa, mtedza, mbewu ndi kokonati.
- Onjezerani uchi wotentha kusakaniza ndi mbale ndikuyambitsa bwino kuvala zouma zowonjezera.
- Sakaniza oats pa pepala lalikulu lophika ndi kuyala.
- Kuphika zowonjezera kwa mphindi 10, ndikuyambitsa nthawi zina.
- Chotsani ku uvuni ndi kulola kuziziritsa. Onjezerani zipatso zowuma ndikuyambitsa kusonkhanitsa.
- Kutumikira mkaka ndi / kapena yogurt.
- Sungani muesli mu chidebe chotsitsimula kwa mwezi
Zambiri zamaphikidwe a Muesli
Monga Chinsinsi ichi? Yesani maphikidwe ena a muesli.
- Msuzi Wosakaniza Toesed Muesli: Yambani tsiku ndi kusakaniza pang'ono chotupa uchi uchi muesli. Pamwamba pamwamba ndi chidole cha yogurt zachilengedwe, mkaka wotsika kwambiri ndi zipatso zomwe mumazikonda kuti muzidya chakudya cham'mawa chokoma komanso chopatsa thanzi.
- Mafuta a Muesli: Chophika chokoma ndi chaching'ono cha muesli chokoma ndi chokoma, chosavuta kukonzekera ndi chodzaza mtedza wathanzi. Mukhoza kuwonjezera mitundu yonse ya mtedza ndi zipatso zouma mukusakaniza. Mu Chinsinsi ichi ndimagwiritsa ntchito mbewu zakuda zamatenda, mbewu za mpendadzuwa, zonyowa kokonati zouma, zouma, cranberries osapangidwanso ndi mbewu za samevu ndi fulakesi. Zosakaniza zonse zimagwirizana pamodzi ndi chisakanizo cha mafuta, uchi ndi shuga wofiira. Mitsempha yosungunula imatha kusungidwa mu chidebe chotsitsimula kwa osachepera sabata - ngati sichidyanso kale!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 94 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Zakudya | 10 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 2 g |