Oats Usiku: 3 Maphikidwe okoma

Oats Usiku: Kufotokozera ndi Chinsinsi

Mawu akuti "oatmeal" amatanthawuza oatmeal yomwe siiphika. Oat flakes amaviikidwa mumadzimadzi usiku wonse ndipo akhoza kudyedwa m'mawa wotsatira. Chifukwa cha nthawi yayitali yowonekera, izi sizikhalanso zovuta ndikuwonjezera kununkhira. Gawo labwino kwambiri la oats usiku wonse ndikuti mutha kusintha mosavuta maphikidwe oyambira momwe mukufunira ndikusunga zonse zathanzi za oatmeal. Nayi njira yoyambira:

• Mutha kusankha kukula kulikonse kwa oatmeal. Otchedwa jumbo oats kapena wholegrain oat flakes adzipanga okha ngati onunkhira komanso al dente. Izi zimamwa madzi ambiri ndipo zimakhala zochepa ngati bowa.
• Zikafika pamadzi, mumawonongeka kuti musankhe. Mkaka wa ng'ombe, mkaka wa amondi, kokonati, madzi, mkaka wa soya, kapena yogati ndi zina mwa zosankha zomwe mungasankhe. Mkaka wa oat ndi wocheperako. Izi zimakoma pang'ono ngati chakudya cha akavalo.
• Sakanizani gawo limodzi la oatmeal ndi magawo awiri a madzi mumtsuko wamtali wokhala ndi chivindikiro. Ichi ndiye njira yoyambira ya oats usiku wonse. Popeza oatmeal imatha kuyamwa madzi ambiri, mumafunika madzi ambiri molingana.
  Tsekani chivindikiro ndikuyika mtsuko mu furiji usiku wonse. M'mawa wotsatira mukhoza kudya oatmeal molunjika kuchokera mumtsuko kapena mbale yodzaza.
• Zimenezo zingakhale zotopetsa kwambiri. Zosakaniza zina monga zotsekemera zachilengedwe, zipatso, mtedza, zipatso, ndiwo zamasamba, mbewu, coconut flakes, zonunkhira, ngakhale maswiti amawonjezedwa mwachindunji ku galasi monga momwe akufunira. Palibe chakudya cham'mawa chosavuta.
• Mukhozanso kusintha kuchuluka kwa madzi. Mukamagwiritsa ntchito madzi ambiri, oats amakhala ofewa komanso mosemphanitsa.

Ma oats okoma usiku ndi uchi, apulo, ndi sinamoni

Kuti musataye mtima pakusankha kwakukulu kwa zosakaniza, timapereka zolengedwa zina ziwiri kuwonjezera pa Chinsinsi choyambirira. Chinsinsi chotsatirachi chimakhala ndi oats usiku womwe umafalitsa mzimu wa Khrisimasi:

• Zosakaniza (pa galasi): 45 g oats, 90 ml mkaka kapena yoghurt yomwe mwasankha, 1 apulo wotsekemera, sinamoni, uchi (zamadzimadzi)
• Sambani ndi pakati pa apulo. Dulani mu zidutswa malinga ndi kukoma kwanu.
• Thirani oatmeal ndi sinamoni mu mtsuko. Tsopano mudzaze ndi mkaka kapena yogurt ndi kusonkhezera bwino.
• Mukhoza kusankha kuchuluka kwa uchi nokha. Nthawi zambiri, supuni imodzi ya tiyi ndi yokwanira. Sakanizani bwino.
• Ikani maapulo mu galasi ndikuwaza sinamoni pazamkati, ngati mukufuna. Tsekani botolo ndi chivindikiro ndikuchiyika mu furiji. Mukadzuka mukhoza kuyembekezera kadzutsa wamkulu.

Oats usiku ngati chakudya chapamwamba ndi goji, kokonati, ndi chia

Ndi oats usiku wonse, mutha kuthandizira maphunziro anu. Mutha kuphatikiza mphamvu yokhazikika ndi michere ya oatmeal ndi zakudya zina zapamwamba. Zotsatira zake ndi bomba lamphamvu lenileni:

• Zosakaniza (pagalasi): 70 g oats wokulungidwa, 140 ml madzi, zipatso za goji, cocoo nibs kapena chokoleti chakuda, nthanga za chia, fulakesi, njere za makangaza, uchi, kapena madzi a mapulo pakufunika.
• Ingowonjezerani zosakaniza zonse mu galasi ndikusakaniza. Mukhoza kusiyanitsa zosakaniza payekha kupatula oatmeal ndi madzi. Samalani kuti musawonjezere zowonjezera zouma mumtsuko poyerekeza ndi madzi.
• Tsekani mtsukowo, ikani mu furiji, ndipo muzisangalala mukadzuka. Palibe chakudya cham'mawa chosavuta.