Chakudya Chakudya Chakudya Chakudya Chakudya Chochepa Chomwe Muyenera Kuyesera

Zamkati

• Kolifulawa Phala
• Onaninso za

Mudayang'ana chithunzichi ndikuganiza kuti ndi mbale ya oatmeal, sichoncho? Hee-hee. Ayi, sichoncho. Ndikukonzekera kolifulawa. Zikumveka zachilendo pang'ono, koma ndikhulupirireni. Zimakoma zokoma. Nthawi zina amatchedwa cauli-oats, mtundu wa fave wam'mawa wam'mawa umakhala wochepa ma calories, wotsika mu carbs, wochulukirapo fiber, komanso wokhala ndi mapuloteni ambiri kuposa mbale ya oatmeal. Kupambana kadzutsa koyera!

Kapangidwe kake ndi kosalala bwino, kokometsetsa, komanso kotutumuka ngati oatmeal, ndipo popeza veggie yoyera iyi imakhala yosavuta, imakoma chilichonse chomwe mungawonjezerepo. Chifukwa chake zonse zomwe mumalawa ndi zabwino za mapulo sinamoni. Sindinawonjezere matani a mapulo pachakudya ichi chifukwa ndimayesetsa kuti ma carbs ndi shuga asatsike ndipo zipatso zake zatsopano zimakhala zokoma mokwanira. Koma ngati mukufuna mbale yokoma, pitirirani ndikutsanulira supuni ya tiyi yowonjezera.

Popeza kulima kolifulawa ndi kuphika kwa mphindi 15 sichinthu chomwe tonse tili nacho nthawi m'mawa, mutha kupanga mtanda waukulu ndikubwezeretsanso m'mawa - umakoma modabwitsa kwambiri.Ndinawonjezera peyala, sitiroberi, ndi amondi mu mbale iyi, koma monga momwe mungapangire ndi mbale ya oatmeal, omasuka kuti mupange luso lanu ndi zosakaniza zanu.

Kolifulawa Phala

Zosakaniza

2 makapu kolifulawa florets (amapanga 1 chikho chodzaza pakatenthedwa)

1/2 nthochi

1 chikho unsweetened soya mkaka

1/2 supuni ya mafuta amondi

Supuni 2 tiyi ya mapulo

1 1/4 supuni ya tiyi sinamoni

1/8 supuni ya supuni mchere

1/2 supuni ya supuni ya vanila yoyera

4 sitiroberi

1/4 chikho

Supuni 1 ya amondi yaiwisi

Mayendedwe:

1. Onjezani kolifulawa ku pulogalamu ya chakudya ndikusakaniza mpaka ma granules ang'onoang'ono (mpunga). Onjezani nthochi ndikuyendetsa mpaka itaphwanyidwa.

2. Ikani kolifulawa wonunkhira ndi nthochi osakaniza mumphika wawung'ono ndipo onjezerani mkaka wa soya, batala wa amondi, madzi a mapulo, sinamoni, mchere, ndi vanila.

3. Phikani pakatikati ndikubweretsa simmer kwa mphindi 12 mpaka 15 kapena mpaka mpungawo utakhala wosalala ndipo madziwo alowetsedwa.

4. Tumikirani zodzaza ndi sitiroberi, peyala, ndi maamondi (kapena chilichonse chomwe mungakonde!).

Nkhaniyi idatulutsidwa koyambirira kwa PopsugarFitness.

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