Nutrition Highlights (pakushanda)
Maoriro - 293
Fati - 6g
Carbs - 56g
Protein - 7g
Nguva Yese 485 min
Prep 5 min , Cook 480 min
Kushumira 1
Zviratidzo zvekuvhiringidza zvinogona kuwedzera kukurumidza mangwanani kune avo vanosiya kudya kwekudya chamangwanani. Neichi chikafu hapazovi nezvikonzero zvekusava nenguva yekudya.
Izvi zvinotora oatmeal zvinotora maminetsi mashomanana kuti zviite uye zvinoda kunge pasina nguva yepamberi mangwanani. Mafuta ane fiber-rich and flax anobatsira kuchengetedza kudya uye kuchengetedza mwoyo. Zvitsva mabhanana uye uchi hwegoridhe kuwedzera kutapira kwenyama. Chikamu chakanakisisa chinogona kunge chiri chokuti iwe unogona kunakidzwa nemoyo uyu-utano hwakanaka uye unofadza kudya kwemazuva ekudya kwemaawa makumi matatu emasere pakushanda.
Zvimwe
- ½ mukombe wakazora oats
- ½ mukombe usina maruva wemakwenzi emuarmond
- 1 teaspoon pasi pasi
- 1 teaspoon uchi
- ½ bhanana, yakatswa
Kugadzirira
- Muhari duku inobatanidza oats, mukaka wemarumondi, flaxseed, uye uchi.
- Ita zvakanaka kuti uwirirane.
- Dhavhara chirongo nechifukidzo kana kuputika kweplastiki uye uise mufiriji usiku hwose.
- Usati washumira, nepamusoro pebhanana uye usashamba nefrikisi, kana uchida.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi recipe inogona kugadziriswa nenzira dzakasiyana-siyana kuti uwane kutora zvido uye zvido zvezvechiremba. Kuti uite iyi mutsara gluten wakasununguka, shandisa marutori anozivikanwa anonzi gluten .
Iwe unogonawo kutora uchi uchi ne maple syrup kana agave kana izvo zvinonaka zvinosarudzwa.
Chero chero rudzi rwemukaka kana wekugadzira mamwe mairi rinogona kushandiswa panzvimbo yekamu yemamondi. Kuwedzera kweprotheni kushandisa mukaka wakawanda kana mukaka we soy. Nzira dzakawanda dzenzara dzinenge dziine zvimwe zvakafanana zve calcium uye vitamini D, saka iwe uchawana mukana wezvibereko zvekuvaka mapfupa pasinei nokuti unosarudza ani.
Kubika uye Kushumira Mazano
Gadzirai zvikamu zvegawi zvehuti mune zviduku zvitsvuku zvegirasi uye uite zvimwe zvishoma zvekudya kwekudya kwemazuva ano kwemazuva masikati manheru. Iwe unogonawo kuita bhati mbiri kana katatu mune imwe ndiro huru kuti ushumire boka revanhu rakakomberedza tafura yekicheni.
Isa bhanana yakasvibiswa pamusoro pekunge usati washumira kuti uvadzivise kuti vasave vhuni uye kana usina mabhanana, tora pamwe nemimwe michero isingaiti kuti zviratidzo zvekushaya mwoyo zviwedzere. Kazhinji chinhu chipi nechipi kunze kwemarucrus chichashanda.