John Myers
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Poob qhov hnyav nrog classic: tshais muesli nrog oatmeal
Muesli yog pluas tshais noj qab haus huv thiab nrov. Nws yog qhov zoo tshaj plaws los siv wholemeal dov oats rau peb daim ntawv qhia cov lus qhia.
- Hauv muesli, koj nqa ntau oatmeal thiab yog li ua kom lub siab ntev ntev ntawm satiety.
- Qhov zoo ntawm muesli yog tias koj tuaj yeem sib txawv nws yooj yim heev raws li koj saj. Txawm hais tias koj txaus siab rau hauv tsev Bircher muesli ib hnub thiab muesli nrog cov txiv hmab txiv ntoo tshiab tom ntej - oatmeal yeej ib txwm suav nrog.
- Yog tias koj xav kom poob phaus, koj yuav tsum tau ceev faj txog kev ua kom qab zib thiab cia siab rau ntuj sweeteners xws li zib ntab lossis txiv hmab txiv ntoo.
Nyob rau hauv nruab nrab: oatmeal nyob rau hauv ib tug smoothie
Koj tuaj yeem siv cov nyhuv satiating ntawm oat flakes zoo heev rau kev noj qab haus huv smoothies.
- Tsuas yog ntxiv ib qho puv tes ntawm dov oats rau lub tshuab nrog rau lwm cov khoom xyaw smoothie.
- Txij li thaum koj xav kom poob phaus, nws yog qhov zoo tshaj los sib tov ntsuab smoothies. Zaub feem ntau muaj tsawg calorie ntau dua txiv hmab txiv ntoo. Cov txiv hmab txiv ntoo muaj ntau dua cov ntsiab lus fructose.
- Nrog ib tug ntsuab smoothie nrog oatmeal, koj tsis tsuas tau txais ntau cov vitamins. Lawv kuj nyob puv ntev.
Pancakes nrog qhov sib txawv - nrog oatmeal
Koj tuaj yeem txuag calories ntawm pancakes qab yog tias koj ua rau lawv nrog oatmeal.
- Cov hmoov nplej thiab qab zib sai sai tig pancakes rau hauv me me calorie foob pob. Yog tias koj xav kom poob phaus, koj tsis tas yuav ua yam tsis muaj pancakes. Grind oats heev finely thiab siv lawv los hloov cov hmoov nplej.
- Es tsis txhob qab zib, mash ib txiv tsawb thiab sib tov nyob rau hauv oatmeal thiab qe. Tom qab ntawd txhua yam koj yuav tsum tau ua yog ntxiv cov mis nyuj txaus los ua kom lub pancake du batter.
- Tom qab ntawd koj tuaj yeem ci hauv lub lauj kaub li qub. Koj tseem txuag calories yog tias koj ci tsis muaj rog.
Breading nrog oatmeal
Lean nqaij yog cov calories tsawg thiab yog li ntawd zoo rau kev poob phaus.
- Yog tias koj nyiam breading, koj tsis tas yuav ua yam tsis muaj nws. Tsuas yog hloov cov breadcrumbs nrog oatmeal. Dawb qhob cij tshwj xeeb coj ntau calorie ntau ntau rau hauv breading.
- Koj tuaj yeem yooj yim zam cov hmoov nplej uas koj xav tau rau lub khob cij. Yog hais tias koj grind oats heev finely, koj muaj ib tug tsawg-calorie hmoov hloov.
- Incidentally, av oat flakes yog zoo tagnrho rau khi cov kua ntses thiab kua zaub. Ntawm no koj tuaj yeem txuag calories yog tias koj ua tsis muaj hmoov nplej.
Porridge nrog cheese thiab qe
Npaj ib pluas mov hearty ntawm oatmeal nrog cheese thiab qe.
- Ua ntej, ua oatmeal. Es tsis txhob mis nyuj, siv 120 ml dej, uas koj boil li 30 grams ntawm dov oats thiab ib pinch ntawm ntsev.
- Thaum lub porridge yog qhov sib xws koj xav tau, tshem lub lauj kaub los ntawm tshav kub. Tam sim no sib tov nyob rau hauv ob tablespoons grated cheese. Nws tsis muaj teeb meem txawm tias koj siv Emmental, mozzarella, lossis lwm hom cheese. Nqa cov cheese uas koj nyiam tshaj plaws.
- Npaj ib lub qe kib nyob rau hauv ib lub lauj kaub thiab lub caij nrog ntsev thiab kua txob. Muab oat thiab cheese porridge rau hauv ib lub tais thiab tso lub qe kib rau saum. Thaum kawg, sprinkle qee cov chives tshiab rau saum.
