Zakudya zapakati pa usiku ndi zokometsera zabwino ngati mukufuna chakudya choyenera, koma simukufuna kuwonjezera china chilichonse m'machitidwe anu a m'mawa. Mafuta odzola, mkaka ndi zakudya zina zokoma zimagwiritsidwa ntchito mu chidebe ndipo amachoka kuti abwere usiku wonse m'firiji. Manyowa amakhala ofewa ndi okoma bwino m'mawa, monga oatmeal ophika pang'onopang'ono. Mbeu za Chia, zomwe zimatchuka ndi ma omega-3 awo ndi zina zowonjezera thanzi, zimakhala zofewa komanso zimaphatikizapo kukoma kwa mtedza.
Mankhwala a mapulo, sinamoni ndi vanila amapanga chakudya cham'mawa chamakono mokwanira. Ndinaonjezeranso yamatcheri owuma, ndondomeko ya amondi ndi nthochi zowonongeka kuti zikhale zanga kuti ndikhale ndi ubwino wambiri wachilengedwe komanso maonekedwe ambiri. Sinthani izi kunja kwazomwe mukuzikonda, monga magawo atsopano apulo ndi walnuts kapena zipatso zatsopano, mtedza wa kokonati ndi macadamia. Kutumikira mwatsopano madzi kapena chabwino chikho cha ozizira brew .
Chimene Mufuna
- 1 chikho chojambulidwa / oats wakale
- 1 supuni ya supuni ya chia
- 1/2 supuni ya supuni pansi sinamoni
- 1 uzitsani mchere
- 1/4 chikho zouma yamatcheri
- 1/2 chikho plain Greek yogurt
- Mkaka wa 1 kapu kapena mkaka wopanda mkaka
- Supuni 2 mapulo manyuchi
- 1/4 supuni ya supuni ya vanila
- 1/4 chikho chophika amondi
- Nkhumba yaying'ono, yophimbidwa ndi sliced
Momwe Mungapangire Izo
- Phatikizani oats, nyemba za chia, sinamoni, mchere, yamchere, zouma, mkaka, mapulo, ndi vanila mu mtsuko waukulu kapena chidebe chamkati chomwe chili ndi chivindikiro. Onetsetsani bwino.
- Phimbani ndi refrigerate usiku wonse.
- Mmawa wotsatira, khalani m'miphika iwiri ndi pamwamba pamodzi ndi amondi ndi nthochi.
Zindikirani: Kutsika kwa oatmeal kudzakhala mufiriji kwa masiku atatu.