Kuchiza Oat: Maphikidwe ndi Malangizo Ena

Kuti muthe kudziwa bwino machiritso a oat, maphikidwe osiyanasiyana ndizomwe zimatherapo. Kudya phala lomwelo tsiku lililonse pamapeto pake kumakhala kotopetsa pakapita nthawi. Takukonzerani maphikidwe angapo okoma pano.

Maphikidwe abwino kwambiri ochizira oat wanu

Pa zakudya za oat ndizololedwa kudya zipatso kapena ndiwo zamasamba pang'ono patsiku. Mwanjira iyi mutha kusiyanitsa zakudya zanu.

• Ndi zakudya za oat, pali zakudya zitatu patsiku. Pafupifupi. 75g ya oat flakes mu theka la lita imodzi ya madzi kapena masamba msuzi amaperekedwa. Zipatso zochepa ndi ndiwo zamasamba zimaloledwanso. Oatmeal amathandizira kuchepetsa thupi komanso amachepetsa shuga. Ndicho chifukwa chake nthawi zambiri amachitidwa ndi odwala matenda a shuga.
• M'malo molola oats kuti alowe m'madzi abwinobwino, mutha kugwiritsanso ntchito msuzi wamasamba wopanda mafuta. Izi zithandizanso kukoma.
• Mutha kupaka utoto wa oatmeal mu poto popanda mafuta musanatenthe. Izi zidzakupatsani kukoma kwa nutty.
• Ndi mankhwala a oat, mpaka 50g zipatso ndi masamba mpaka 100g amaloledwa tsiku lililonse. Mukhozanso kuyeretsa oatmeal yanu motere.
• Pazosiyana ndi zipatso, wiritsani oatmeal m'madzi abwinobwino ndikutupa kwa mphindi 10 mpaka 15. Kenako tsanulirani madzi a mandimu omwe angofinyidwa kumene. Dulani sitiroberi ndi kiwi mu cubes zoluma ndikuzipinda mu oatmeal.
• Ngati mumakonda mtundu wokoma, wiritsani oatmeal mu msuzi wamasamba. Pamene chirichonse chikuzirala, mukhoza pindani sipinachi mu oatmeal. Blanch broccoli ndikuwonjezeranso. Mukhozanso kugwiritsa ntchito anyezi a kasupe pokankha. Nyengo zonse ndi mchere ndi tsabola.
• Zonunkhira zimaloledwanso mu mankhwala a oat. Khalani anzeru. Cinnamon, mwachitsanzo, imayenda bwino ndi mitundu yokoma yokhala ndi zipatso.

Malangizo a machiritso abwino a oat

Mukasunga cholinga chanu m'maganizo, zakudya zopatsa thanzi zimakhala zosavuta kwa inu.

• Onetsetsani kuti mulankhule ndi dokotala wanu musanayambe kuzungulira oat. Matenda owopsa sayenera kupezeka mankhwala asanayambe.
• Imwani mokwanira. Osachepera 2 malita a zakumwa zopanda caloric patsiku.
• Ngati muli ndi matenda a shuga, muyenera kuyang'ana shuga lanu pafupipafupi ndikulumikizana ndi dokotala.
• Kuchita masewera olimbitsa thupi ndikwabwino mukamazungulira, koma musachite mopambanitsa.