Chinsinsi cha Oatmeal Pancake Ichi Chikuyitanitsa Zochepa Zokha Zam'madzi

Zamkati

• Vegan Oatmeal Pancake Chinsinsi
• Zosakaniza
• Mayendedwe
• Onaninso za

Kuthira kwa madzi a mapulo omata. Kusungunuka kwa batala. Tchipisi tating'onoting'ono tating'onoting'ono. Zosakaniza zosavuta koma zamphamvu izi zimasintha maphikidwe opangidwa kunyumba kukhala chakudya cham'mawa chomwe mungafune kudzuka pabedi. Koma zomwe zimawonjezera kukoma, zilibe mikhalidwe yabwino kwa inu.

Ndipamene oats amabwera. M'njira iyi ya oatmeal pancake, theka la ufa womwe amagwiritsidwa ntchito pomenyetsa amasinthana ndi oats, womwe umalimbikitsa michere popanda kupereka nsembe zanu. Kapu imodzi ya oats wopindidwa ili ndi 4 magalamu a fiber ndi 5 magalamu a mapuloteni, pomwe ufa wofanana wa tirigu wopangidwa ndi bleached uli ndi 1 gramu ya fiber ndi 4 magalamu a mapuloteni, malinga ndi Dipatimenti ya United States. za Agriculture (USDA). Kuphatikiza apo, oats ali ndi beta-glucan, mtundu wa ulusi wosungunuka womwe kafukufuku wapeza kuti umathandizira kuchepetsa chimbudzi, kukulitsa kukhuta, ndikuchepetsa chilakolako. Kutanthauzira: Mimba yanu sikhala ikulira kwa kadzutsa kachiwiri patatha ola mutapanga chophika cha oatmeal. (Momwemonso amapangira maphikidwe awa a mapuloteni.)

Pamodzi ndi maubwino akanthawi kochepa, oats amatha kukhala ndi thanzi labwino pakapita nthawi. Kuwunika kwa meta kwa mayeso oyendetsedwa ndi 14 komanso maphunziro awiri owunikira anthu omwe ali ndi matenda a shuga a 2 adapeza kuti kudya oats kumachepetsa kwambiri kuchuluka kwa shuga m'magazi ndi ma A1C, omwe amadziwika kuti shuga wapakati m'miyezi itatu yapitayi. Ichi ndichinthu chachikulu kwambiri chifukwa milingo ya A1C yamunthu ikakhala yokwera, amatha kukhala ndi vuto la matenda ashuga, monga kuwonongeka kwa mitsempha, matenda amtima, ndi sitiroko. Kuphatikiza apo, beta-glucan mu oats wapezeka kuti amachepetsa chiwopsezo cha matenda amtima ndikuchepetsa magazi m'magazi. (Zogwirizana: 15 Zakudya Zosangalatsa Zosangalatsa Zomwe Zimachepetsa Cholesterol)

Chitumbuwa (kapena, pano, rasipiberi) pamwamba pa njira iyi ya oatmeal pancake, komabe, ndikuti imangofunika alumali okhazikika. Tithokoze mbewu za fulakesi (zomwe zimakhala ngati cholumikizira) komanso osakhala mufiriji, mkaka wopanda mkaka, zolembedwazo zimatha kukwapulidwa ngakhale mutatha mazira kapena simungathe kupita kugolosale kuti mukapeze zatsopano galoni la 2 peresenti. Chotsani griddle ndikuyamba kupanga mtanda, chifukwa TBH, mulibe chowiringula ayi ku.

Vegan Oatmeal Pancake Chinsinsi

Zimapanga: 2 servings (6 zikondamoyo)

Nthawi yokonzekera: Mphindi 15

Nthawi ya Cook: Mphindi 10

Zosakaniza

• 1 tbsp mbewu zambewu
• 3 tbsp madzi
• 1/2 chikho chinamera oats
• 1/2 chikho cha ufa wopanda gluten (wokhala ndi xanthan chingamu mmenemo, kapena gwiritsani ntchito ufa wa tirigu wokhazikika)
• 1 tbsp ufa wophika
• 1/4 tsp mchere
• 1 chikho cha amondi mkaka
• 1 tbsp madzi a mapulo
• 1 tbsp mafuta a avocado (kapena mafuta aliwonse osalaŵerera)
• Mafuta owotchera

Mayendedwe

1. Sakanizani mbewu za fulakesi ndi 3 tbsp yamadzi ndikuyika pambali. Kusakaniza kuyenera kukhala gel osakaniza mu mphindi zisanu.
2. Sakanizani oats mu pulogalamu ya zakudya kapena blender mpaka yosalala, kenaka sakanizani ndi ufa, ufa wophika, ndi mchere.
3. Onjezerani mkaka wa amondi, madzi a mapulo, ndi mafuta a avocado pamsakanizo wa fulakesi ndikusunthira limodzi mpaka mutaphatikiza.
4. Sakanizani zonyowa ndi zowuma palimodzi mpaka zitaphatikizidwa.
5. Thirani mafuta poto lalikulu pamoto wapakati. Thirani batter mu poto. Kuphika kwa mphindi 2-3 kapena mpaka thovu laling'ono litayamba kupanga.
6. Flip ndikuphika kwa mphindi 2 mbali inayo.
7. Kutumikira ndi zipatso, madzi a mapulo, kapena chilichonse chomwe mumakonda!

Chinsinsichi chinasindikizidwanso ndi chilolezo chochokera Kusankha Chia.

Onaninso za