Maphikidwe ambiri oatemia oatmeal ndi owopsa, monga bokosi la oatmeal lophika. Mafuta oatmeal ophikawa amakhaladi pansi pa dzina lake. Choyamba, oatmeal yophikidwa pa mphika. Kenaka mumapanga mavitamini, mazira ndi mazira azungu. Zotsatira zake ndi mafuta oatmeal ophika ophika omwe ali owala komanso otentha ngati mpweya uliwonse. Ndimagwiritsa ntchito shuga ya demerara kapena shuga pamwamba pa mafuta oatmeal ophikira, chifukwa makristara a shuga ndi aakulu kuposa shuga wamba, kupereka pamwamba pa oatmeal mpweya wabwino, mawonekedwe ndi kukoma.
Chimene Mufuna
- 1 chikho mkaka
- Supuni 1 batala
- 3/4 chikho chothothoka
- 1/4 chikho chimodzi Greek yogurt
- 1/3 chikho shuga shuga
- Mazira akulu atatu, olekanitsidwa
- 1/2 supuni ya sinamoni
- 1/4 supuni ya supuni mchere
- 1/4 chikho cha Demerara shuga, shuga wa shuga kapena shuga wofiira
Momwe Mungapangire Izo
- Chotsani uvuni ku madigiri 325 F. Buluu 6 zikopa zamphongo kapena utsi ndi kuphika.
- Ikani mkaka ndi batala mu kapu yaing'ono (yerekezerani mitengo), ndipo mubweretseni kuti muwiritse. Onjetsani oats, ndi kuchepetsa kutentha kwapakatikati. Kuphika oatmeal, kusonkhezera nthawi zina, mpaka pafupifupi madzi onse amadziwika.
- Chotsani oatmeal kutentha. Gwiritsani ntchito yogagurt ya Chigriki, 1/3 chikho cha shuga wofiira, mazira a dzira, sinamoni ndi mchere.
- Mu mbale yoyera, yesani azungu azungu mpaka mapiri omwe ali olimba. Sungani pang'ono mu oatmeal osakaniza. Sakanizani oatmeal mpweya wosakanikirana mu makoto okonzeka. Fukani ndi shuga la Demerara. Kuphika 12-20 mphindi, mpaka golidi ndi kudzikuza. Nthawi yophika idzadalira kukula ndi mawonekedwe a ziboliboli.
Ngati lingaliro lopanga mpweya (pa nthawi ya kadzutsa, la zinthu zonse!) Ndi lovuta, musadandaule. Zikuwoneka zovuta, koma ndi njira yosavuta kuti mpweya wanu ukhale wabwino komanso wofewa. Onani nkhani iyi kuchokera ku Food Network yotchedwa "Kutonthoza, Ndimangokhala Ndi Mtima" womwe umasonyeza pang'onopang'ono momwe mungapangire mpweya wangwiro.
Oatmeal wakhala akudziwika kale kuti ndi chakudya cholimbikitsa, komanso chakudya cham'mawa. Tsiku Lililonse Health limalemba zina mwazifukwa zomwe muyenera kulingalira kuyambira tsiku lanu ndi oatmeal:
- Oats ali ndi zitsulo zosasungunuka komanso zosasungunuka . Utsi wofewa timapanga timadzi timene timathandizira kuchepetsa cholesterol ndi kuchepetsa magulu a shuga. Fiber yosakanikirana mu oats imathandiza kupereka chithunzithunzi cha "kusunthira" mwa kuchepetsa kudzimbidwa komanso kusintha thanzi la m'mimba. Imeneyi ndi njira yokoma yopangitsa mtima wanu ndi colon kumwetulira.
- Oats amapanga chakudya chosavuta komanso choyenera. Chikho chimodzi cha oatmeal chophika chiri ndi makilogalamu pafupifupi 150, magalamu anayi a fiber (pafupifupi theka sungunuka ndi theka osasungunuka), ndi magalamu asanu a mapuloteni. Pofuna kupititsa patsogolo mapuloteni, njira yanga yomwe ndimakonda kudya oatmeal ili ndi kapu ya almond yomwe imakhala mkati mwake. Combo yamphamvuyi idzakulepheretsani kuchoka m'mawawa a m'mawa kwa makina osindikiza.
- Oats amapereka mchere wamtengo wapatali . Oatmeal olemera kwambiri ali ndi thiamin, magnesium, phosphorous, zinki, manganese, selenium, ndi chitsulo.
- Zakudya za chiwindi ndi zachilendo , koma fufuzani ndi ogulitsa kuti asagwiritsidwe ntchito pogwiritsa ntchito zipangizo zofanana ndi zina zomwe zingasokoneze mbewu. (Nthawi zonse mugule mankhwala opanda gluten ku makampani olemekezeka ndipo werengani makalata odyetsa mosamala.)
- Oats akhoza kukuthandizani kuchepetsa kulemera kwanu pokupangitsani inu kumverera mokwanira. Chomvetsa chisoni n'chakuti ma carb nthawi zambiri amapewa ndi kuopedwa ndi omwe akuyesa kuponya mapaundi angapo, komabe kusankha mbewu zonse kumatha kusokoneza njala ndipo nthawi imodzi kumapatsa "okondedwa" okondeka okonda galimoto. Koma, monga ndi chakudya china chirichonse, kumbukirani kukula kwa magawo.