Low-Fat Pumpkin Oatmeal

Kamwe kuwira kunopoteredza, tinotanga kuona kutakura kwepunguki munenge zvose, kunyanya kudya kwekudya kwekudya kwemafuro-kubva pamapukini-spiced latte kusvika kumapupa emitsutso, kunonongedza dzungu muffin. Asi zvakadini nekutora kunakidza kunowanikwa kwekuvhuvhura kusvika purogiramu yedu yemangwanani pasina kuwedzera mafuta ose? Heuno hutano hwakanaka asi hune hutano hwakanaka nekunwa kwechingwa kunonyatsomerera kumabvu ako. Uye kana nzira chete iyo vana vako vachadya oatmeal ndiyo iyo inotakurwa neshuga, izvi zvingavawo nzira yakanaka yekuita kuti vadye oatmeal iyo yakanaka kwavari pavanenge vachigutsa uye inonaka. Uye pamwe nemwaka wepopkin twist, vanozofunga nezvazvo sechirapa.

Isu tose tinoziva mukati mekutenda nguva nguva yatiri kushandisa chete hafu yezvivako zvatakatenga kuti tiite zvikafu zvepanyama zvakadai semakumbo emakungu. Iyi kamukira yakakosha yekushandisa izvo zvakasara zvinoshandiswa sezvo zvinosanganisira makedheni emakwenzi uye zvinonhuwira zvepungu.

Zvamunoda

• 2 makapu zvakakurumidza kana akareruka oats
• 3 makapu mukaka usina mafuta
• 1/2 mukombe pukatsi puree (makedheni dzungu)
• 1/4 tsp pumpkin pie spice
• 1/8 tsp sinamoni
• 1 Tbsp mazambiringa
• Brown shuga kuvira

Nzira Yokuita Izvo

Microwave

1. Isa oatmeal mune imwe microwave-yakachengeteka ndiro uye fambisa mumukaka.
2. Microwave yakakwirira kwemaminitsi maviri kusvika matatu.
3. Bvisa kubva kumakirweveve uye fambisa mumapukeni puree, puropu pie spice nesinamoni.
4. Kupisa kwemaminitsi 40 kusvika ku60, kana kusvika kupisa.
5. Itai kuti mazambiringa akaomeswa. Ita zvinotapira nevhu tsvina kana zvichidikanwa uye ufare.

Stovetop

1. Uyai mukaka kuti ushuke pamusoro pemasikati-kupisa mukati muhombodo yakasvibirira, kutarisisa kunyatsoita kuti irege kuvira.

1. Ita muhuti, kuderedza kupisa kusvika pakati uye kubika kwemaminitsi mashanu.
2. Wedzera pukisi puree nemiti inonhuwira uye fambisa kusvikira wapisa.
3. Edzai kuona kana shuga yakasvibirika inodikanwa. Ita muzambiringa wakaoma nguva isati yashumira.

Nutritional Guidelines (pakushanda)
Calories	109
Total Fat	1 g
Saturated Fat	0 g
Unsaturated Fat	0 g
Cholesterol	0 mg
Sodium	69 mg
Carbohydrates	20 g
Dietary Fiber	3 g
Protein	4 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)