Mafuta a PB & J ndi osakaniza omwe mumakonda kwambiri masangweji ndi zakudya zabwino za tsikulo! Palibe chophika chofunikira, chomwe chimapangitsa izi zokoma kukhala zokoma ndi zophweka! Ndi bwino kwa miyezi yozizira pamene mukufuna chakudya cham'mawa komanso kwa miyezi yotentha pamene chinthu chomaliza chimene mukufuna kuchita ndikutsegula mphika kapena uvuni!
Chimene Mufuna
- Kapu 3/4 mkaka (ng'ombe, amondi, kokonati, kapena soya)
- 3/4 chikho chinakulungidwa
- oats akale (samagwiritsa ntchito mphindi imodzi kapena oats mwamsanga kuphika)
- Supuni 1 ya supuni ya mafuta (mandimu kapena yosalala)
- Masipuniketi awiri a madzi a mapulo (uchi ukhozanso kusinthidwa)
- 2 supuni ya tiyi ya jelly kapena kupanikizana (chilichonse chomwe mumakonda)
- mchere wambiri
- Supuni 1 ya mandimu akanadulidwa
Momwe Mungapangire Izo
- Sankhani mtundu wa chiwiya chimene mukufuna kugwiritsa ntchito. Zili zosavuta kukonzekera, kusunga, ndikutumizira chophimba cha oatmeal zonse mu chidebe chomwecho chotetezedwa, monga botolo la masoni kapena chidebe cha pulasitiki.
- Sungani mkaka pamodzi, mafuta a mandimu, mazira a mapulo, ndi mchere mu mtsuko wa masoni kapena chophimba china chotsitsimula.
- Onjezerani oats ku mkaka wosakaniza ndi kusonkhezera mpaka mutagwirizanitsidwa. Onetsetsani kuti muzengereza mbali zonse kuti zonse ziphatikizidwe. Ikani chivindikiro mu chidebe mukamaliza kusanganikirana!
- Ikani chidebecho mufiriji kwa maola asanu ndi awiri ndipo usiku wonse. Zidzakhala zofewa komanso zokonzeka kupita mmawa. Mukhoza kutentha ngati mukufuna, koma imakonda kuzizira ndipo mumapewa kuphika kali konse!
- Onjezerani mavitamini pamwamba pa oats ndi kuwaza ndi mandimu akanadulidwa!
Malangizo a Chinsinsi
- Chinsinsichi chimapangitsa munthu mmodzi kutumikira, koma akhoza kuwirikiza kawiri kapena katatu kuti apange mtanda waukulu. Ganizirani kupanga zokwanira kwa masiku angapo ndi kuzisiyanitsa pakati pa zosavuta kunyamula zitsulo. Mukhoza kudya chakudya chamasana kuti mugwire ntchito kapena kusukulu.
- Oats awa ndi abwino kwa ana. Amatha kuzilumikiza mosavuta kuchokera pa friji! Ikhoza kutenthedwa kwambiri mu microwave mosavuta.
Kusintha ndi Kusiyanasiyana
- Mukhoza kulowetsa madzi a maple ndi shuga kapena shuga wamba, chirichonse chimene muli nacho.
- Gwiritsani ntchito mtundu uliwonse wa jelly kapena kupanikizana komwe mumakonda. Pitani ku zakudya zamphesa zamtundu kapena kuzisakaniza ndi rasipiberi wofiira!
- Chunky kapena yosavuta batala akhoza kugwiritsidwa ntchito.
- Mtundu uliwonse wa mkaka ukhoza kugwiritsidwa ntchito mu njira iyi. Ngati simukudya mkaka, ingolani mkaka ndi mkaka wopanda mkaka monga soya, mpunga, amondi, kapena mkaka wa kokonati. Onetsetsani kuti mugwiritsire ntchito mitundu yosavuta yowonjezera yomwe chipatso ichi chawonjezera shuga. Ngati mwangokhalira kutsekemera pamanja, pewani kuchuluka kwa madzi a mapulo ku supuni imodzi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 858 |
| Mafuta Onse | 41 g |
| Mafuta okhuta | 21 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 0 mg |
| Sodium | 389 mg |
| Zakudya | 104 g |
| Matenda a Zakudya | 20 g |
| Mapuloteni | 28 g |