Oatmeal ndi mabisiketi a mtedza a matenda ashuga

Zamkati

• Zambiri zaumoyo

Kupanga chakudya chokwanira komanso chokoma kwa anthu omwe ali ndi matenda ashuga nthawi zina kumakhala kovuta kwambiri, koma keke ya oatmeal ndi ma walnuts atha kugwiritsidwa ntchito pa chakudya cham'mawa, komanso m'mawa kapena masana, ngati mulingo wa glucose ukulamulidwa.

Oats ali ndi beta-glucan, chinthu chomwe chimasonkhanitsa mafuta ndi shuga m'matumbo, kuthandiza kuwongolera mafuta m'magazi ndi shuga, ndipo mtedza kuphatikiza pa fiber zili ndi mafuta osakwanira omwe amachepetsa cholozera cha glycemic index. Koma kuchuluka kwake ndikofunikira kuwongolera ndipo sikuyenera kudyedwa kuposa ma keke awiri pakudya. Onani zabwino zonse za oats.

Zosakaniza

• 1 chikho cha oat tiyi wokutidwa
• ½ chikho cha tiyi wotsekemera wophikira
• ½ chikho cha batala wonyezimira
• Dzira 1
• 1 chikho cha ufa wonse wa tirigu
• Supuni 2 za ufa wa tirigu
• Supuni 1 ya ufa wonyezimira
• Supuni 3 zodulidwa walnuts
• Supuni 1 ya vanilla essence
• ½ supuni ya ufa wophika
• Batala kuti apake mafuta mawonekedwe

Kukonzekera akafuna

Sakanizani zosakaniza zonse, pangani ma cookie ndi supuni ndikuwayika poto wonenepa. Ikani mu uvuni wapakati, wokonzedweratu, kwa mphindi 20 kapena mpaka bulauni wagolide. Chinsinsichi chimapereka magawo 12.

Zambiri zaumoyo

Gome lotsatirali limapereka chidziwitso chazakudya cha 1 oatmeal ndi biscuit (30 magalamu):

Kuti thupi lanu likhale lolimba, tikulimbikitsidwa kuti mudye bisiketi yochulukirapo pazosakaniza, komanso galasi la mkaka kapena yogurt ndi zipatso zatsopano ndi khungu, makamaka.

Monga njira yabwino yakudya nkhomaliro kapena chakudya chamadzulo, onaninso Chinsinsi cha chitumbuwa cha masamba cha matenda ashuga.