Chakudya cham'mawa: Malingaliro 5 Osavuta a Chinsinsi

Chakudya cham'mawa: oats usiku wonse

Zakudya zokoma za "Overnight Oats" kapena oat flakes usiku zimakhala zathanzi kwambiri ndipo zimatha kudyedwa ndi zokometsera zosiyanasiyana. Kuti mukonzekere, muyenera magalamu 40 a oats okulungidwa ndi mamililita 80 a mkaka.

1. Choyamba, ikani oatmeal mu botolo losindikizidwa.
2. Kenaka yikani mkaka ndikugwedeza bwino.
3. Tsopano tsekani mtsuko ndikuuyika mu furiji usiku wonse.
4. Oatmeal ndi okonzeka m'mawa wotsatira. Tsopano mutha kuwonjezera zokometsera monga zipatso, zipatso, mtedza, kapena bowa.

Zokoma komanso zathanzi: ma muffin am'mawa

Ma muffins sangokhala athanzi komanso abwino kwa kadzutsa popita. Pachifukwa ichi, mufunika magalamu 175 a ufa wonyezimira, magalamu 30 a mafuta a kokonati, mchere pang'ono, mazira awiri, mamililita 2 a mkaka wa amondi, nthochi, 150 magalamu a blueberries, ndi supuni ya tiyi ya ufa wophika.

1. Choyamba, ikani mafuta a kokonati mumphika ndikudikirira kuti asungunuke.
2. Pakali pano, sakanizani ufa, kuphika ufa, ndi mchere.
3. Mu mbale yachiwiri, ikani mazira ndi whisk iwo pamodzi asanaponye mafuta a kokonati ndi mkaka wa amondi ndikuwonjezera ufa wosakaniza.
4. Kenako tengani chosakaniza chamanja ndikusakaniza nacho kuti chipange mtanda wofanana.
5. Kenako sambani mabulosi abulu ndikuphwanya nthochi ndi mphanda. Kenaka yikani zosakaniza ziwiri pa mtanda.
6. Tsopano ikani makapu a muffin mu thireyi yanu yophikira muffin ndikudzaza makapuwo mu makapu musanaike tray mu uvuni wa 170 ° C kwa mphindi pafupifupi 25.
7. Pamene muffins ali bulauni wagolide, atha.

Sandwichi ya Avocado Cream Cheese: Umu ndi momwe

Masangweji ndi chakudya cham'mawa cham'mawa. Pazosinthazi, mufunika magawo awiri a mkate wathunthu, magalamu 2 a tchizi cha kirimu, ¼ mapeyala, ¼ nkhaka, ½ karoti, ndi ½ supuni ya tiyi ya mandimu.

1. Choyamba, kudula nkhaka mu magawo woonda ndi kabati kaloti.
2. Kenako kadulani mapeyala ndikuwonjezera madzi a mandimu. Izi zipangitsa kuti ma avocado asasinthe.
3. Tsopano ikani tchizi cha kirimu pa kagawo kakang'ono ka mkate ndikuyikapo kaloti wokazinga, nkhaka, ndi magawo a avocado.
4. Kenaka yikani kagawo kachiwiri ndikumaliza ndikudula sangwejiyo pakati.

Zabwino kuchotsa: chia pudding

Zakudya zokoma za chia pudding ndizoyenera kudya chakudya cham'mawa popita ndipo zimakupatsani mphamvu zambiri. Kuti mupange maphikidwe oyambira, muyenera supuni 3 za mbewu za chia ndi mamililita 200 a mkaka.

1. Choyamba, ikani njere za chia mumtsuko womata.
2. Kenaka yikani mkaka ndikusakaniza zosakaniza ziwirizo bwino.
3. Kenako ikani mtsukowo mufiriji usiku wonse.
4. M'mawa wotsatira pudding ya chia yakonzeka. Tsopano mutha kuwongolera ndi zokometsera monga zipatso kapena mtedza.

Zabwino popita: green smoothie

Kuti mukhale ndi smoothie yokoma, mufunika apulo, lalanje, nthochi, sipinachi yatsopano yodzaza dzanja, ndi mamililita 200 a madzi.

1. Choyamba, sambani zosakaniza. Kenako senda nthochi ndi kuidula, monga apulo ndi sipinachi.
2. Ndiye Finyani lalanje.
3. Tsopano ikani zosakaniza zonse mu blender.
4. Sakanizani zonse kwa mphindi 1 mpaka 2 kuti smoothie ikhale yokoma.
5. Kenaka tsanulirani smoothie mu kapu kapena botolo la smoothie kuti mutenge nawo mosavuta.