Yakawanda yakabikwa maoatmeal mapepa yakaoma, seyakabikwa oatmeal cookie. Izvi zvakabikwa maoatmeal mweya zvechokwadi unorarama kusvika kumhepo iyo mazita. Chokutanga, iyo oatmeal inogadzirwa pachitofu. Zvadaro unowedzera zvinonhuwira, mazai evha uye pakupedzisira wakarohwa mazai ega. Chigumisiro chikafu chinokangiswa oatmeal icho chakaita sechiedza uye chinotyisa semhepo chero ipi zvayo. Ndinoshandisa demerara kana turbinado gorosi pamusoro peiyo mhepo yakabikwa, nokuti makirasi ane shuga akawandisa kupfuura shuga yemazuva ose, achipa kumusoro kweiyo mafuta ane oatmeal, mavara uye tambo.
Zvamunoda
- 1 cup mukaka
- 1 tablespoon butter
- 3/4 kapu yakakoswa oats
- 1/4 cup cup Greek yogurt
- 1/3 mukombe tsvuku tsvuku
- 3 mazai makuru, akaparadzaniswa
- 1/2 teaspoon sinamoni
- 1/4 teaspoon munyu
- 1/4 mukombe Demerara shuga, turbinado tsukasi kana tsvuku tsvuku
Nzira Yokuita Izvo
- Preheat oven kusvika 325 degrees F. Bhute 6 mamehwe kana kuti spray nekubika kubika.
- Isai mukaka nearoro muhombodo duku (enzanisa amanani), uye uuye nekunongedza. Wedzera oat yakagadzirwa, uye kuderedza kupisa kusvika pakati-pasi. Cook oatmeal, zvichikonzera dzimwe nguva, kusvikira zvinenge zvese mvura inoshandiswa.
- Bvisa oatmeal kubva pakupisa. Ita mu yogiti yechiGiriki, 1/3 mukombe wehutu hwebhuruka, mazai evha, sinamoni uye munyu.
- Mucheka yakachena, kurovai mazai vatsvene kusvika pamitsipa yakaoma. Zvinyoro pinda muoatmeal musanganiswa. Spoon oatmeal bvudzi musanganiswa muzvikwata zvakagadzirwa. Fwanya neDemerara shuga. Bika maminitsi 12-20, kusvikira ndarama uye kuzvikudza. Nguva yekubika inotarisana nehukuru uye maumbirwo emakanda.
Kana pfungwa yekugadzira mhepo (panguva yekudya yemangwanani, yezvinhu zvose!) Inotyisa, usanetseka. Zvinoratidzika zvakaoma, asi inyore nzira yekuita kuti mhepo yako inakidze uye inononoka. Tarisa iyi nyaya kubva Food Network inonzi "Relax, It's Just A Souffle" inoratidza danho-nhanho nzira yekuita mhepo yakakwana.
Oatmeal yave ichizivikanwa kwenguva refu nokuda kwekunyaradza zvokudya, pamwe nekudya kwekudya kwakanaka. Daily Health Health inotaura zvimwe zvezvikonzero nei iwe uchifanira kufunga nezvekutanga zuva rako ne oatmeal:
- Oats dzine zvose zvinogadzikana uye zvisina kushandiswa fiber . Simba rakasvibiswa inoumba gelisi yakasvibisa inobatsira kuderedza cholesterol nekudzikisa mazinga eropa rehuga. Iko kusina kubhaira muhuti kunobatsira kupa "kuchinja" ruzivo kuburikidza nekudzivirira kuvhiringidzika nekuvandudza utano hwepamuviri. Inzira ipi inofadza yekuita kuti mwoyo wako nekoroni zvinyemwerere.
- Oats inoita kuti zvive nyore kudya, zvishoma nezvishoma. Rimwe kapu ye oatmeal yakabikwa inenge anenge 150 makorikori, mana magiramu e fiber (anenge hafu yakasanganiswa uye hafu isina kusvibiswa), uye magiramu matanhatu emapuroteni. Kuwedzera mapuroteni anowedzera, nzira yangu yaidiwa yekudya oatmeal ine ye swirl yealmond butter inotenderera mukati. Iyi combo ine simba inokuchengetedza kubva pamasikati-masikati kushanya kune vending machine.
- Oats inopa hurairi hunokosha . Nutrient-rich oatmeal ine thiamin, magnesium, phosphorus, zinc, manganese, selenium, uye iron.
- Oats anowanzova ne-gluten-asingabhadhari , asi chengetedza nevakagadziri kuti vaone kuti zvishandiso zvavo hazviitwi vachishandiswa zvimwechetezvo sezvimwe zvinogona kusvibisa mbeu. (Nguva dzose uchitenga michero isina michero kubva kumakambani anoremekedzwa uye uverenge mabhuku ekudya zvakanyatsonaka.)
- Oats inogona kukubatsira kudzora uremu hwako nekuchengeta iwe unonzwa wakakwana nguva refu. Zvinosuruvarisa kuti carbs inowanzovharwa uye inotyiwa neavo vanotarisa kudonha mapaundi mashomanana, asi kusarudza zviyo zvakakwana zvinogona kukwikwidza nzara uye pamwe chete zvinopa izvo zvinonakidza "ahhhh" kunzwa vanotakisa vemotokari. Asi, sekumwe kwezvimwe zvikafu, funga nezvemazana mashoma.