Mapichesi ndi Cream Oatmeal Smoothie Zomwe Zimaphatikiza Zakudya Zam'mawa Zomwe Mumakonda

Zamkati

• Peaches & Cream Oatmeal Smoothie Bowl
• Onaninso za

Ndimakonda kusunga zinthu mosavuta m'mawa. Ichi ndichifukwa chake nthawi zambiri ndimakhala wa galasi losalala kapena oatmeal. (Ngati simunali "oatmeal person", ndichifukwa simunayesere izi ma oatmeal hacks.) Koma patapita kanthawi, "zosavuta" zimatha kutanthauza kukoma ngati "kotopetsa." Kotero pamene ine ndinamva za kachitidwe katsopano ka zakudya kamene kangaphatikizepo zakudya zanga ziŵiri zomwe ndimazikonda kwambiri, ndinafunikira kulumpha pa chakudya cha m’maŵa. Zotsatira zomaliza ndizomwe mungazitche "smoatmeal." Zingamveke zopusa, koma kuphatikiza kwa oatmeal ndi mbale ya smoothie mu mbale imodzi yosasunthika komanso yodzaza ndi michere ndi yanzeru kwambiri moti mungadabwe kuti simunaganizepo zophatikiza nokha.

Mafuta okhala ndi fiber komanso mapuloteni okhala ndi zipatso zopatsa antioxidant komanso mapuloteni ambiri aku Greek yogurt amapanga chakudya cham'mawa chokwanira chomwe chingakuthandizeni m'mawa kwambiri. Kuphatikiza apo, zosakaniza zonse ndizokomera kukhitchini, chifukwa chake simukuyenera kupita kukasaka timayendedwe ta malo ogulitsira zakudya zamtengo wapatali kuti mupange pamodzi. Pomwe mapichesi ali munyengo pakadali pano-ndipo o ndizosangalatsa-mutha kupangitsanso kukongola kwa chaka chonse pogwiritsa ntchito yamapichesi oundana kapena zipatso zina zilizonse zatsopano kapena zachisanu zomwe mumakonda. (Gwiritsani ntchito zipatso zina zakupsa nthawi yachilimwe pompano ndi maphikidwe awa am'nyengo.) Ndikhulupirireni, mukayesa magulu awiriwa limodzi simudzabwereranso.

Peaches & Cream Oatmeal Smoothie Bowl

Amapanga: 2 mbale

Zosakaniza

• 1 chikho madzi
• 1/2 chikho oats achikale
• 1/2 chikho mkaka wa kokonati wopanda shuga
• 1 1/2 chikho mapichesi (atsopano kapena mazira)
• Supuni 1 agave kapena uchi
• 1/2 chikho chotsika cha mafuta achi Greek yogurt

Zojambula Zosankha

• Ma blueberries ozizira
• Mapichesi odulidwa
• Mbeu za Chia
• Walnuts odulidwa

Mayendedwe

1. Mu kasupe kakang'ono, bweretsani madzi kwa chithupsa. Kenaka, onjezerani oats ndikuchepetsa kutentha. Kuphika kwa pafupi mphindi zisanu kapena mpaka madzi atengeka. Ikani oatmeal pambali kuti muzizizira.
2. Thirani mkaka wa kokonati mu mphika ndikutsuka mpaka mutaphatikiza.
3. Mu blender, phatikiza mapichesi, mkaka wa kokonati, agave, ndi Greek yogurt. Sakanizani mpaka yosalala.
4. Mu mbale, phatikiza oats wokhazikika ndi osakaniza a smoothie. Sakanizani bwino.
5. Gawani mu mbale ziwiri ndikuwonjezera ndi zokometsera zomwe mumakonda.

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