3 Zakudya Zathanzi, Zokwanira, ndi Zodzaza Anthu Odwala Matenda a Shuga
Anthu ambiri omwe ali ndi shuga amafikira oatmeal kuyamba tsiku lawo. Bwanji oatmeal? Chifukwa ndi kasupe wabwino kamene amatha kusungunuka komanso amakhala ndi mafuta pang'ono. Monga chiwalo cha shuga-chokoma cha kadzutsa, zizindikirozi zidzakuthandizira kuti mukhale ndi shuga ndi kulakalaka mmawa. Zipatso zam'nyengo kapena zipatso zowonongeka zingakhale m'malo mwa maphikidwe onse, koma samalani ndi shuga wowonjezera.
Maphikidwe atatuwa, komanso maulendo ena a kadzutsa odwala matenda a shuga , ali oyenerera bwino, amapereka chakudya chochuluka koma saganizira zokoma.
Njira Yowonjezera Oatmeal
- 1/4 kapu ya granola
- 8 hafu ya pecan, yodulidwa
- Supuni 2 zoumba
- Dash ya sinamoni
- 1 chikho chophika oatmeal
Onjezani granola, pecans, mphesa zoumba, ndi sinamoni ku mbale ya otentha yophika oatmeal ndi kusonkhezera.
(Makilogalamu 444, 9 magalamu amagazi, ma gramu 3 odzaza mafuta)
Berry Almond Crunch Oatmeal
- 1 chikho mwatsopano raspberries
- 6 amondi, odulidwa
- 1 chikho chophika oatmeal
- Supuni 1 shuga wothandizira (posankha)
- 1 chikho mkaka wambiri
Onjezerani raspberries ndi amondi ku mbale ya otentha yophika oatmeal ndi kusonkhezera. Ngati tizilombo tawoneka ngati tart kapena osakhala m'nyengo, taganizirani kuwonjezera supuni ya supuni ya shuga wothandizila. Kutumikira ndi galasi la mkaka wambiri.
(Makilogalamu 395, 14 magalamu amagazi, mafuta okwanira 1 gramu)
Banana Nut Oatmeal
- Nkhumba yaying'ono 1, yotchulidwa
- 4 mtedza halves, akanadulidwa
- 1 chikho chophika oatmeal
- 1 chikho mkaka wambiri
Onjezerani nthochi ndi walnuts ku mbale ya otentha yophika oatmeal ndikuyambitsa.
Kutumikira ndi galasi la mkaka wambiri.
(Makilogalamu 377, magalamu 7 magalamu, 1 gramu mafuta odzaza)