Ndi mmawa wanji mwatenga chikwama cha instant oatmeal ndipo mudadya chakudya cham'mawa mumphindi 2? Kapena ndi nthawi zingati zomwe mwaphika poto la oat akale pa chitofu ndikukhala pansi pa chakudya cham'mawa ndi banja lanu? Oatmeal-mu mitundu yonse-ndi chinachake chokondwerera. Ndipo momwemonso ndi njira iyi, chifukwa imaphatikizapo mwayi wa oatmeal wathanzi ndi zokometsera zonse. Ndiwakuda, okoma, komanso ofunika kwambiri, njira yabwino kuti inu ndi banja lanu muyambe tsiku.
Nkhumba zonse ndizoonjezeredwa ku chakudya chofunika kwambiri cha tsiku: chakudya cham'mawa. Tayankhula zambiri za kadzutsa (timatanthauza LOTI ), kotero palibe chifukwa chomveka chokwera pazembera zanu zammawa.
Kodi mumadziwa kuti oats omwe sanagwiritsidwe ntchito nthawi zonse sankatanthawuza patebulo lathu ? Izi sizikutanthauza kuti iwo sanachite ntchito yawo m'mitima mwathu (kwenikweni!) Ndi m'mimba mwathu. Patatha zaka zana, zikuwoneka kuti oatmeal sapita kulikonse.
Kodi mukuyembekezera chiyani? Pezani kuphika! Mawa m'mawa, mudzauka kuchitetezo cha ubwino wa sinamoni ndi nkhope zosangalatsa za banja lodyetsedwa bwino-asanatuluke pakhomo, ndithudi!
Cook's Note: Mayiwala kuti mupange wophika pang'onopang'ono usiku watha? Osadandaula! Mukhoza kukwapula mkanda pa stovetop.
Pogwira ntchito yapadera, pamwamba pa mbale iliyonse ya oatmeal ndi yogagurt ya Greek ndi buluu buluu, vanila, ndi mazenera mazenera. Kapena, bwanji osadzipangira nokha granola? Zidzakhala bwino ndi zipatso zilizonse zomwe zili mu nyengo (monga strawberries-yum!).
Ngati blueberries satha nthawi, ndikuyesa kulowa mmapulo ndi ma pecans odulidwa. Kukongola kwakukulu kotere, makamaka kugwa!
Kumbukirani kusungira oats anu moyenera kuti mupitirize kusangalala ndi chakudya chomwecho mwezi uliwonse.
Oatmeal si kokha kadzutsa. Yesetsani kuphatikizapo oat odzichepetsa mukakhala ndi nthawi ya chakudya chamadzulo -ndi njira yabwino yosunga banja lanu losangalala komanso labwino. Monga bonasi yowonjezera, oatmeal yoyera ndi gluten. Choncho musazengereze kufalitsa chikondi!
Chimene Mufuna
- 2 makapu odulidwa oat
- 8 makapu mkaka
- 2 Tbsp batala
- 1/2 chikho kuwala bulauni shuga
- 1 tsp kuchotsa vanila
- 1/2 tsp sinamoni
- 1/4 Tsp ground nutmeg
- 1 tsp mchere
- 1 pint blueberries
- Makapu 1/2 makilogalamu odulidwa, okazinga, ndi osalted cashews
Momwe Mungapangire Izo
Ikani oats, mkaka, batala, shuga wofiirira, votala, sinamoni, nutmeg, ndi mchere mu wophika pang'ono. Muziganiza kuti muphatikize. Phimbani ndi kuphika pansi kwa maola 4 kapena pamwamba kwa maola awiri. Pamene mwakonzeka kutumikira, gwiritsani ntchito blueberries ndi cashews.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 331 |
| Mafuta Onse | 18 g |
| Mafuta okhuta | 8 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 32 mg |
| Sodium | 483 mg |
| Zakudya | 35 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 10 g |