Oatmeal Ochepa Kwambiri

Tikagwa, timayamba kuwona kukoma kwa dzungu pafupifupi chirichonse, makamaka chakudya cha kadzutsa - kuchokera ku dzungu-spiced latte ku dzungu donuts, kuti azisakaniza dzungu muffin. Koma bwanji za kubweretsa kukoma kwodziwika kwa nyengo yophukira mpaka mmawa wathu wopanda kuwonjezera mafuta onse? Pano pali oatmeal wathanzi koma wathanzi ndi kukoma kwakumapeto kumene kumamatira nthiti zako. Ndipo ngati njira yokha imene ana anu angadye oatmeal ndi pamene imadzazidwa ndi shuga, izi zikhonza kukhala njira yabwino kwambiri yowadyera oatmeal omwe ali abwino kwa iwo pokhala okondweretsa ndi okoma. Ndipo ndi kupopera kwa mphukira kwa nyengo, iwo angaganize kuti ndi mankhwala.

Tonse timadziwa nthawi yopereka Chithandizo chakumayambiriro momwe timagwiritsira ntchito theka la zowonjezera zomwe tinagula kuti tipange mbale zakutchire monga katumbu. Njirayi ndi yabwino yogwiritsira ntchito zotsalira zomwe zimakhudza zomwe zimaphatikizapo dzungu zamzitini ndi zonunkhira zamatumba.

Chimene Mufuna

• 2 makapu ofulumira kapena okale akale
• 3 makapu mkaka wopanda mafuta
• 1/2 chikho chamungu puree (mandimu zamzitini)
• 1/4 Tsp tsaya zonunkhira
• 1/8 tsp cinnamon
• 1 Tbsp zoumba
• Shuga wofiira kuti alawe

Momwe Mungapangire Izo

Microwave

1. Ikani oatmeal mu mbale yayikulu yotetezera tizilombo toononga ndi kuyambitsa mkaka.
2. Microwave pamwamba kwa mphindi ziwiri kapena zitatu.
3. Chotsani ku microwave ndikuyambitseni mu utoto wa dzungu, zonunkhira za mandimu ndi sinamoni.
4. Kutentha kwa masekondi 40 mpaka 60, kapena kufikira kutentha.
5. Muziganiza zoumba zoumba. Kokometsetsani ndi shuga wofiirira ngati kuli kofunikira ndikusangalala.

Stovetop

1. Bweretsani mkaka kuti wiritsani pawunduka-kutentha kwakukulu mu kapu ya sing'anga, kuyang'anitsitsa kuti zisawonongeke.

1. Gwiritsani ntchito oats, kuchepetsa kutentha kwa sing'anga ndikuphika kwa mphindi zisanu.
2. Onjezerani mandimu puree ndi zonunkhira ndikugwedeza mpaka mutenthe.
3. Sakani kuti muwone ngati shuga wofiira ndi wofunikira. Gwiritsani ntchito zoumba zisanayambe kutumikira.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	109
Mafuta Onse	1 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	0 g
Cholesterol	0 mg
Sodium	69 mg
Zakudya	20 g
Matenda a Zakudya	3 g
Mapuloteni	4 g

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