Chinsinsi cha chitumbuwa cha masamba cha matenda ashuga

Zamkati

• Zambiri zaumoyo

Chinsinsi cha oatmeal ndi ndiwo zamasamba ndichakudya chabwino chamasana kapena chamadzulo kwa odwala matenda ashuga chifukwa chimakhala ndi zopangira zomwe zimathandiza kuchepetsa magazi m'magazi, monga oats, ufa wonse wa tirigu ndi masamba.

Kuphatikiza pa kuwongolera magazi m'magazi, chitumbuwa chimathandizanso m'matumbo kugwira ntchito komanso kuyeza milingo yama cholesterol m'mwazi, kupewa mavuto amtima.

Chifukwa chake, onani pansipa Chinsinsi ndi kuchuluka kwa ndalama zomwe mungadye.

Zosakaniza:

• Supuni 4 zamafuta;
• 1 chikho cha tiyi wothira zukini. Dziwani zabwino zamasamba awa mu maubwino atatu osangalatsa a Zukini;
• 1 chikho cha tiyi wothira biringanya;
• 1 chikho cha diced tsabola wachikasu;
• 1 chikho cha tiyi wa phwetekere;
• ½ supuni ya adyo wodulidwa;
• 1 chikho cha minced tchizi;
• 1 chikho cha grated Parmesan tchizi;
• Makapu atatu a tiyi wamkaka;
• Mazira 4;
• 1 chikho cha oatmeal;
• Supuni 4 za ufa wa tirigu;
• Margarine ndi ufa wa tirigu wopaka mafuta;
• Mchere, parsley, oregano ndi tsabola kuti mulawe;

Kukonzekera mawonekedwe:

Kutenthetsa supuni 1 yamafuta pamoto wapakati ndi bulauni wa zukini. Chotsani ndikuyika pa mbale, ndikubwereza ntchitoyo ndi biringanya, tsabola ndi tomato. Bweretsani zamasamba zonse pamoto, onjezerani adyo ndi mwachangu kwa mphindi zitatu. Yembekezani kuti muzizizira ndikusakanikirana ndi tchizi, zokometsera ndi mchere, tsabola, oregano ndi parsley.

Mu blender, ikani mkakawo ndi mazira ndi mchere wambiri. Onjezerani mavitaminiwo ndi kuwamenya mpaka osalala. Sakanizani pasitala ndi masamba, kutsanulira mu poto yodzoza ndikuyika mu uvuni wapakatikati, wokonzedweratu, kwa mphindi 50. Chinsinsichi chimapereka magawo 8.

Zambiri zaumoyo

Tebulo lotsatirali likuwonetsa chidziwitso cha zakudya za gawo limodzi la mkate wa oatmeal wokhala ndi masamba:

Ndikulimbikitsidwa kudya gawo limodzi lokha la mkate pa chakudya cha amayi, komanso magawo awiri a amuna akulu, olemera mokwanira.

Zakudya zopsereza, onaninso:

• Chinsinsi cha keke yodyera matenda ashuga
• Oatmeal phala Chinsinsi cha matenda ashuga