Nutrition Highlights (pakushanda)
Calories - 100
Fat - 3g
Carbs - 16g
Protein - 4g
Nguva Yese 40 min
Prep 15 min , Cook 25 min
Kushumira 10 (1 donut imwe neimwe)
Kusarudza kudya-utano hwakanaka ndechimwe chezvinhu zvakanakisisa zvaunogona kuita kune ticker yako. Izvozvo zvinoreva kuwana fibhi yakakwana uye inobatsira mafuta e-polyunsaturated, akaita se omega-3s. Vose vari vaviri vanobatsira kubhadhara cholesterol yako uye kurwisana nekuputika-uye nemiti yakakodzera, iwe unogona kuzviwana muudyidhe yako, zvakare.
Aya mabhanana ezvokudya zvebhanana anowedzera katatu kero yezvakanaka-zve-iwe michina inowanikwa. Chokutanga, vanoshandisa hupfu hwehupfu uye upfu hwegorosi, zviyo zviviri zvakakwana zvine simba rekudzikisa ngozi yekurohwa, chirwere chechirwere cheshuga, chirwere chemwoyo, cholesterol yakakura, uye zvirwere zvinopisa. Izvo zvakawanda zvakawanda zvekubatsira kana zvichienzaniswa neupfu hwakanatswa hunogadziriswa hunowanzoshandiswa.
Zvadaro, tinowedzera muzvibereko zvitsva panzvimbo yeshuga yakanatswa. Kubatsirwa uko kwakajeka: iwe unotakura muzvinhu zvakadai se potassium, vitamini C, nezvimwe fiber kubva kune zvibereko zvose. Cherechedza kuti iwe uchange uri kushandisa apulo yakakoshwa kuitira kuti urege kuwana zvidimbu zveganda muzvigadzirwa zvako zvekupedzisira. Iwe unogona kudya peel panzvimbo pekukandira kunze-iyo inotapira uye yakasviba uye inenge inenge 2.5 gramu ye insoluble fiber. Mazhinji emafuta anogadzikana ari munyama iwe unenge uchinge uchiwedzera kune zvaunoita.
Pakupedzisira, kudonha chiGreek yogurt glaze nehunutswa yakakoswa kunowedzera humwe humwe hwema -omega-3 noutano hwakanaka .
Zvimwe
- 1/3 mukombe oat upfu
- 1/2 mukombe wose upfu hwegorosi
- 3/4 teaspoon kubika poda
- 1/4 teaspoon munyu
- 3/4 teaspoon pasi sinamoni
- 2 mashizha ebheji, mashed
- 1 mazai makuru
- 1 mapepa mapepa, peeled uye grated
- 1/2 teaspoon vanilla extract
- 1/2 kapu isiri-mafuta griki yogurt
- 1 teaspoon uchi
- 1/4 mukombe yakasungwa walnuts
Kugadzirira
1. Preheat oven kusvika 350F.
2. Muhombodo, shandisai midzi yakaoma iyo inokurudzira mubhanana, mazai, aporo, uye vanilla. Shandisa musanganisi kuti uise zvinhu zvose.
3. Chiedza chikafu gango rekupinza nekubika sipfudze kana mafuta ewadhiro uye ugoisa bhitter mukati. Isa panzvimbo yevheni kwemaminitsi makumi maviri nemakumi maviri, kana kuti kusvikira mazino anobuda akachena.
4. Bvisa zvigadzirwa uye uzviite kuti zvive zvakanyarara padambo. Paunenge uchiri kutonhora, sanganidza yogurt uye uchi pamwe chete mumudziyo muduku.
5. Kana wakanyorova zvachose, sunga musoro wepeji imwe neimwe musanganiswa ye yogurt, kuve nechokwadi kuti ufukidze kumusoro kwose. Fukidza walnuts yakasarudzwa kumusoro.
6. Unogona kufara pakarepo kana firiji kwemaminetsi gumi nemashanu kusvika makumi maviri kuti uite kuti glaze isimbiswe.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana uchida, shandisa mafuta yakakwana yogurt panzvimbo yemafuta asiri mafuta. Iwe unongowedzera huwandu huwandu hwekoriyuta kuburikidza nehupi.
Iwe unogonawo kupa uchi uchi yako yoguti rinokurudzira. Kupisa pamusoro pe 1/4 kapu yeblueberries kusvikira vasunungura majisi avo, anenge maminetsi matatu kusvika ku5 pane stovetop neanenge masendimita emvura kana masvondo 45 mu microwave, pasina mvura yakawedzerwa. Rega kupora, fambidzana mumusanganiswa we yogurt usati wavhara mari yako mu. Unogona kuedza izvi nema strawberries, zvakare.
Kubika uye Kushumira Mazano
Kana iwe usina oatmeal ufa huripo, ita zvako. Ita anenge 1/3 mukombe weoat muzvokudya zvekudya uye kupisa kusvika pasi zvakanyatsonaka.
Iva nechokwadi chekuyera chigadzirwa chekupedzisira-iwe unogona kuwedzera zvishoma kuti uwane 1/3 mukombe wechigadzirwa chekupedzisira.
Nokuda kwekutora kwakasiyana pane kuenzanisira edza kugadzira walnuts yako panzvimbo pokucheka. Uvaparadze pamusoro pemusoro wose wemupiro mushure mekunge uchiuisa mu yogurt.
Iwe unogona kunge wakasiyana-siyana nehutori hwako hwemaapuro chero bedzi iwe ukasarudza imwe inotapira.
Pakupedzisira, aple yakagadzirwa uye yakasanganiswa ichava maapuloauce, saka haufaniri kunetseka pamusoro penyama inoputsika apo uchibika. Zvisarudzo zvakanaka zvinosanganisira zvinotapira zvitsvuku, zvigadzirwa zvegoridhe zvinonaka, mashizha, uye maapulo emugala.
Fara pamwe neti inopisa, kakao, kana matcha latte .