Nutrition Highlights (pakushanda)
Calories - 250
Fati - 8g
Carbs - 40g
Protein - 7g
Nguva Yese 10 min
Prep 5 min , Cook 5 min
Kushumira 1
Kuwedzera zvakawanda zviyo zvekudya zvako inzira yakanaka yekuvandudza kudya kwako. Hazvirevi kuti mbeu dzakazara dzinopupurirwa kuderedza dambudziko rehutano hwemoyo kuburikidza nekuderedza cholesterol, asi ivo vakaratidzwawo kubatsira kubatsira nekurema nekuderedza ropa.
Imwe yezviyo zvakanyanya kudyiwa zvizere muAmerica is oatmeal , uye nokuda kwechikonzero chakanaka! Oats zviri nyore kugadzirira, zvisingadhuri, uye ndiro inopisa inoita kudya kwekudya kunonaka.
Kune nzira dzakasiyana-siyana dzokupfekedza mangwanani ako oatmeal kuitira kuti zvirege kumbobvunda. Iyi recipe ne caramelized bananas uye walnuts inonzwa zvakanyanya kuwedzerwa, asi zviri nyore kugadzirira. Chengetedza bhanana zvisikwa mune zvisiri zvetikiti apo mafuta ako ari kubika, uye iwe une chikafu chinonaka chakadai chisingadi shuga yakawedzerwa. Kutapira kubva ku caramelized banana yakawanda.
Walnuts inowedzera kunakidza kwakanaka, puroteni shoma, uye omega-3s ine utano hwemwoyo . Kusanganiswa kwewaat, walnuts, uye bhanana zvakanaka kune mwoyo wako uye kuwedzerwa kweropa uye iko kwekudya chamangwanani nekugara simba kuti uwane mangwanani kusvika masikati usina kunzwa uchinzwa nzara kana kuti uchitorerwa.
Zvimwe
- 1 cup cup
- 1/2 mukombe yakakungwa oats
- olive oil spray
- 1/2 bhanzanisi remasvini, rakanatswa
- 1 tablespoon namanwi zvikamu
- 1/8 - 1/4 teaspoon sinamoni, zvichienderana nekuravira
Kugadzirira
- Muchikwata chiduku, isa mvura kumota. Ita muhuti uye udzikise kupisa kusvika pasi. Simmer kusvikira oats inogadzirwa, 3 kusvika ku5 maminitsi.
- Kunyange zvazvo oats ari kubika, shandisai duku isina tsvimbo skillet nemafuta emuorivhi. Wedzera sliced bhanana mune imwechete yega uye kubika pamusoro pehuni kupisa kusvikira caramelized, anenge maminitsi matatu nechepamusoro.
- Spoon oatmeal mundiro uye kumusoro ne caramelized bananas uye walnuts. Fadza nesinamoni.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kushandisa chero rudzi rwemiti, kana kuti uende kwavari kunze, asi ramba uchifunga mupfungwa kuti wunnuts inopa omega-3s ine utano hwemwoyo.
Iyi kamukira inoshandawo pamwe nesimbi yakagadzirwa kana oat-kubika oats, asi gara kure nemafuta emaawa mashoma, sezvo inowanzo inowedzera sodium.
Kubika uye Kushumira Mazano
Kuita kuti chikafu ichi chive nyore nyore, kubika bhakiti re oatmeal musi weSvondo kuti ugare mufiriji. Nenzira iyo yakatove yakagadzirwa uye yakagadzirira kuenda mangwanani-iwe unofanira kungowedzera bhanana!
Kuti uwedzere mapuroteni mune iri kamukira, kubika maori mukaka rakakanda kana mukaka we soy panzvimbo yemvura, kana kuwedzera dollop yeGreek yogurt kusvika kumapurogiramu akapera.