Manheru masikati ndeimwe yezvatinoda, zvishoma, uye zvine utano hwemazuva ano, kunyanya pamabatiro emangwanani kana nguva yekugadzirira kudya kwekudya zvinovaka muviri inoshaikwa.
Sezvo zita rinoreva, kudya kwekudya ichi kunotora "usiku hwose" kuti vauye pamwe chete. Usiku hwakatangira, iyananidza marutori asina kuvezwa akareruka e-gluten asina mazai, kureva mukaka, mukaka wemarumondi, mukaka wemakanda, mukaka we soy, chigriki chechiGiriki, nezvimwewo uye zvinonzwika zvinotapira, maple syrup, agave nectar, kana uchi.
Sezvo oats inofara usiku hwose, inonyorera sezvainochera mukaka / yogurt uye sweetener. Iko kusanganiswa kuchaita kuti uve muhutano hwakanaka uye hune utano kusvikira zuva nezuva raunomuka mangwanani.
Richesi iri pasi apa inoratidzirwa hurongwa hwekugadzirira gluten-isina huro hwemausiku husiku, chirevo chekutanga chezvivako zvekuvaka. Iwe unowedzera mararamiro uye unozviita kuti uite wako!
Ita huro hweusiku husiku mangwanani uye wedzera yimbi yakanyanya kana mukaka kana uchida kuve kwakanyatsonaka. Kushandisa yogurt yechiGiriki kunoguma mune chikafu chekudya chakakura kwazvo; kana ndikaenda mumugwagwa we yogurt ini ndinowanzowedzera mamwe mapupu epoji echigriki echiGiriki mangwanani kuti ndiite chisanganiswa chakacheka uye chechimiro.
Kana uchinge uine bhokisi rako, ikozvino kunouya kunonakidza. Wedzera michero yakasanganiswa, bhanana, raspberries, blueberries ... kana ose mana!
Nekuwedzera kweprotini uye fibiro kukurudzira, unogona kusanganiswa mupuniki yepeksi mbeu, mbeu dzechia, kana mbeu yehemp. Kuti uite kukomba kwakanaka, wedzera humwe huchi, maple syrup, kana kuti agave nectar, kuti unwe. Kuti uwedzere kuwedzera, wedzera yako sarudzo yakakangwa, yakadai sealmond, walnuts, kana pecans.
Cherechedza nezvemafuta asina guten: Oats anowanzosimudzwa muminda imwechete seye-gluten-isina mahwendefa, akadai segorosi, bhari, uye rye, uye akachekwa, akachengetwa, uye anoshandiswa pamwe chete nemichina. Nekuda kweizvi-kuputika kwehutachiona, kudya "maitiro" nguva dzose kana kutevera kudya kwe-gluten kunogona kuva nengozi. Paunenge uchitenga mafuta uye oatmeal, iva nechokwadi chekutarisa bhiiyo kuti uone kuti vane guten-yakasununguka.
Zvakakosha kucherechedza kuti shoma shoma yevaya vanotevera kudya kweguten nekuda kwezvikonzero zvehutano vanoita mahaati, kunyange kana yakagadziriswa gluten-isina, nokuda kweproteine mu oats inonzi avenin. Zvinokurudzirwa kutaurirana nachiremba wako pamusoro pekuisa oats mune zvekudya zvako kana uine hutano hwehutano hwehutano.
Zvamunoda
- 1/2 mukombe gluten-isina mahwende akaiswa
- 1/2 mukaka wemukaka, mukaka usina mukaka, kana gurugiti yogurt (kunyanya kuwedzerwa, kana kuderera kusagadzikana kunoda mangwanani)
- 1 tablespoons uchi, nevearve nectar, kana imwe inonakidza inotapira
- 1/3 mukombe majiroji kana michero (kana kupfuura, pamunofarira)
- 1-2 maspuni akachekwa nutswe
- 1-2 tablespoons
- flax mbeu
- hemp mbeu
- chia mbeu
Nzira Yokuita Izvo
- Muchidimbu chiduku, shandisai marutini-asina kuvhara, maitiro emukaka / mukaka usina mairi / kana Yogurt YomuGreek, uye chisarudzo chekunakidza. Dhavhara uye usvike usiku hwose.
- Mambakwedza, simbisai muganhu weusiku husiku hwose. Wedzera mukaka wakawedzerwa / mukaka usina mukaka / kana gurugiti yegurisi, kana uine hutano husina kunaka hunoda.
- Kuchengetedza husiku husiku huno nechisarudzo chezvigunwe, kureva michero, majeki, mbeu, marimu, uye / kana zvinotapira zvinowedzera.
- Fara nguva pfupi, kana pakachengetwa chikafu chekudya mumugwagwa unoenda kune imwe kuti uzonakidzwa gare gare mangwanani.
Chiyeuchidzo: Nguva dzose iva nechokwadi chokuti basa rako rinosvika, midziyo, mapani uye zvishandiso hazvina zvekudya. Nguva dzose verenga mabhuku ezvigadzirwa kuti uone kuti chigadzirwa chacho hachina kusununguka. Vagadziri vanogona kuchinja maitiro emiti pasina chiziviso. Kana usina mubvunzo, usatenga kana kushandisa chigadzirwa usati wasangana nemugadziri kuti uone kuti chigadzirwa chacho hachina chekudya.