John Myers
Mukati
show
Kuderedza uremu neiyo classic: yemangwanani muesli ine oatmeal
Muesli kudya kwemangwanani kune hutano uye kwakakurumbira. Zvakanakisa kushandisa wholemeal rolled oats kune edu eresipi mazano.
- Mumuesli, unounza oatmeal yakawanda uye nokudaro unova nechokwadi chekunzwa kwenguva refu kwekuguta.
- Chinhu chakanaka nezve muesli ndechekuti iwe unogona kuisiyanisa nyore nyore zvichienderana nekuravira kwako. Kunyangwe iwe uchinakidzwa nekumba Bircher muesli rimwe zuva uye muesli nemichero mitsva rinotevera - oatmeal inogara ichisanganisirwa.
- Kana iwe uchida kuderedza uremu, iwe unofanirwa kuve wakangwarira nezve kutapira uye kuvimba nezvinonhuhwira zvechisikigo zvakaita seuchi kana muchero.
Kune pakati: Oatmeal mune smoothie
Iwe unogona kushandisa satiating mhedzisiro yeoat flakes zvakanyanya kune ane hutano smoothies.
- Ingo wedzera tsama yeoat yakakungurutswa kune blender pamwe nemamwe masmoothie ingredients.
- Sezvo iwe uchida kuderedza uremu, zviri nani kusanganisa green smoothies. Miriwo kazhinji ine macalorie mashoma pane muchero. Muchero wacho une fructose yakawanda.
- Ne green smoothie ine oatmeal, hausi kungowana mavitamini akawanda. Vanogarawo vakazara kwenguva refu.
Pancakes ane musiyano - ane oatmeal
Iwe unogona kuchengetedza makorikori pane zvinonaka pancake kana iwe ukazviita ne oatmeal.
- Hupfu neshuga zvinokurumidza kushandura mapanike kuita mabhomba madiki ekoriori. Kana iwe uchida kuderedza uremu, haufanirwe kuita pasina mapakeke. Gaya oats zvakanyanya uye uzvishandise kutsiva hupfu.
- Panzvimbo yeshuga, suka bhanana uye usanganise mu oatmeal nemazai. Zvadaro zvose zvaunofanirwa kuita kuwedzera mukaka wakakwana kuti uite ganda rakatsetseka.
- Iwe unogona ipapo kubika mupani semazuva ose. Iwe zvakare unochengetedza makorikori kana iwe ukabika pasina mafuta.
Chingwa ne oatmeal
Nyama yakaonda ine macalorie mashoma uye saka yakanaka pakuderedza uremu.
- Kana iwe uchida chingwa, haufanirwe kuita pasina icho. Ingotsiva zvimedu zvechingwa ne oatmeal. Chingwa chichena kunyanya chinounza macalorie akawanda muchingwa.
- Iwe unogona zvakare kudzivirira nyore hupfu hwaunoda pakudya. Kana iwe uchikuya oats zvakatsetseka, une yakaderera-calori yehupfu inotsiva.
- Sezvineiwo, pasi oat flakes akanakira kusunga masosi uye soups. Pano iwe unogona zvakare kuchengetedza macalorie kana iwe ukaita pasina hupfu.
Porridge nechizi uye zai
Gadzirira chikafu chinonaka che oatmeal nechizi uye zai.
- Kutanga, gadzira oatmeal. Panzvimbo pemukaka, shandisa 120 ml yemvura, iyo yaunobika ne 30 gramu yeoat yakakoswa uye piniki yemunyu.
- Apo porridge ndiyo inofanana yaunoda, bvisa pani kubva pakupisa. Iye zvino sanganisa mumapuni maviri e grated cheese. Hazvina mhosva kuti unoshandisa Emmental, mozzarella, kana imwe rudzi rwechizi. Tora cheese yaunoda zvakanyanya.
- Gadzirira zai rakakangwa mupani woisa munyu uye mhiripiri. Isa oat uye cheese porridge mundiro uye isa zai rakakangwa pamusoro. Pakupedzisira, risai zvinyoro zvitsva pamusoro.
