Nutrition Highlights (pakushanda)
Maoriro - 223
Fati - 8g
Carbs - 33g
Protein - 5g
Nguva Yese 20 min
Prep 5 min , Cook 15 min
Kushumira 1
Kushongedzwa nekuzadza fiber , oatmeal ndiyo nzira yakakwana yekuita kuti utange zuva rako nemasimba anogara kwenguva refu. Iri rakanaka mubhokisi rose rekonaji raspberry oatmeal rinowanzokanganiswa ne raspberries rakanyanyisa, saka harina shuga yakawedzerwa. Uyezve, zviri nyore kuita kuti uve wakabatikana mambakwedza-kungoita zvinhu zvose pamwe chete kusvikira wakasviba uye ushumira!
Zvimwe
- ¼ mukombe yakagadzirwa oat oats, isina kubikwa
- ¾ mukombe usina kunyorerwa mukaka kakoti
- ½ mukombe rafberries
- pini yemunyu
- 1 tablespoon isati yakagadzirwa nekakhuta
- 1 teaspoon chia mbeu
Kugadzirira
- Mucheka duku, whisk pamwe oats, mukaka wekakhunta, raspberries, uye munyu pamusoro pepakati mukati.
- Simmer 10 kusvika kumaminitsi makumi maviri, zvichikurudzira dzimwe nguva kudzivirira kupisa, kusvikira oats ari akachena uye ane tsitsi. Kana maori ari kuoma zvakare, wedzerai ¼ mukombe mvura kuhari.
- Dururirai oatmeal mundiro uye nepamusoro nekakhuta flakes uye chia.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Simmering oats nemichero yakaomeswa inzira inoshamisa.
Haisi kungowedzera zvinonaka zvinonaka, asi zvinotapira oatmeal iyo pasina kuwedzera shuga . Uyezve, inoshandura nguva yako yekushambidzika mumvuri wakanaka wemuvara! I raspberries yandaishandisa mumutsara iyi ndeyandinoda nokuti inopinda muoatmeal, asi iyi inonakawo neye cherries yakaoma, blueberries, strawberries, uye mango zvakare.
Kunyange zvazvo maoati aya anowana ruzivo rwekutapira kubva kune ushuga hunowanzoitika mumichero, kana uchida oats yako zvishoma, inotapira mu kiyijiki kana maviri euchi, pure maple syrup, kana iwe unofarira kwete-caloric sweetener.
Kuwana bored of oatmeal? Edza kuedza nedzimwe mbeu yose yekuswa ! Shandura oats ye ½ mukombe yakabikwa quinoa, farro, kana bhari kuti uwane maitiro akasiyana. Quinoa inonyanya kufanana nehututi-kufanana nehutu kana yakanyungudutswa mumukaka wekakhunta, nepo farro nebhari zvikakura zviyo zvine chew.
Kubika uye Kushumira Mazano
Kana iwe ukazviwana uchingogara uchikurumidza mangwanani, ita bhitanidzwa guru reiatmeal uye rekuchengetedza muzvigadziro zvemunhu oga mufriji.
Iwe unongoda kuwedzera kamukaka kaduku kakawanda kuti usive iyo kunze kwekuti udzoke mu microwave.
Ndinogara ndichikurudzira kuti vatengi vangu, kunyanya avo vane chirwere cheshuga, vanosanganisira zvokudya zvine protein nemafuta pazvokudya zvemangwanani. Zvose izvi zvinotora nguva yakareba kudarika goroidhyrate, zvichibatsira kuchengetedza girazi yeropa rakasimba kusvikira iwe uchidya kana kutevera.
Inobatsirawo kuti ugare wakakwana kwenguva refu. Kuti uwedzere mapuroteni uye mafuta kune kamukira iyi, shandisa iyi oatmeal yakasarudzwa nesarudzo yako yenzungu kana nezai kana maviri kune rumwe rutivi. Iwe unogonawo kukanganisa mune puroteni yakawanda yepurota. Ingofunga kuti iwe unosarudza imwe isina shuga yakawedzerwa uye kuwedzera mvura shoma shoma kuti urege kuoma.