Yog tias tus menyuam tsis kam noj oatmeal, uas yog nplua nuj nyob hauv fiber, rog thiab cov protein sib xyaw, tom qab ntawd ua noj nws nrog cov ntxhiab tsw qab ntxiv. Yuav ua li cas ua oatmeal nrog zib ntab, dub currant thiab cov noob yuav qhia koj ib qib zuj zus daim ntawv qhia nrog daim duab. Daim ntawv qhia yees duab.
Coob leej hauv menyuam yaus tau noj oatmeal hauv tsev rau pluas tshais thiab hauv qib pib. Tam sim no raws li cov neeg laus, peb xav noj tshais yuav tsis tsuas yog hearty thiab noj qab nyob zoo, tab sis kuj qab. Yog li ntawd, lawv pib ua noj oatmeal nrog ntau yam ntxiv. Nws tau ua ke nrog txiv hmab txiv ntoo, txiv ntoo, txiv ntoo, txiv hmab txiv ntoo candied, jam, roj almond. Cia peb rov nco txog oatmeal paub rau peb los ntawm menyuam yaus, tab sis nrog qhov tshiab thiab ntxim nyiam. Ua noj oatmeal nrog zib ntab, dub currant thiab noob. Qhov no yog hearty thiab ua tiav pluas tshais uas tshem tawm qhov xav tau cov khoom noj txom ncauj ua ntej noj su.
Ua ntej peb txav mus rau hauv daim ntawv qhia, cia peb nco qab qhov muaj txiaj ntsig ntawm cov nplej. Oatmeal muaj ob qho tib si soluble thiab insoluble fiber ntau. Yav dhau los pab txo qis cov qib roj cholesterol thiab ua kom cov ntshav qabzib nyob qis. Qhov tom kawg txhim kho txoj hnyuv. Ib qho kev pabcuam yuav muab 20% ntawm koj cov kev noj haus fiber ntau thiab protein ntau txhua hnub. Tias yog vim li cas cov kws tshaj lij pom zoo pib koj hnub nrog oatmeal. nws yog lub teeb thiab tshais tshais thiab noj qab haus huv zoo.
Tsis tas li, ib tus tuaj yeem tsis nco txog cov txiaj ntsig ntawm dub currant thiab zib ntab. Cov khoom noj no ntxiv dag zog rau lub cev tiv thaiv kab mob thiab txhim kho kev ua haujlwm ntawm txoj hnyuv. Dub currant daws qhov mob thiab pab ntxuav lub cev ntawm co toxins, thiab zib ntab pab kho mob khaub thuas thiab kab mob sib kis.
- Caloric cov ntsiab lus ib 100 g - 35 kcal.
- Kev pabcuam - 1
- Lub sijhawm ua noj - 10 feeb
Cov khoom xyaw:
- Oat flakes - 70 g
- Dub currant - 2 dia
- Zib ntab - 1 tsp los yog mus saj
- Cov dej haus - 120 ml
- Sunflower noob - 1 tsp
Kauj ruam ib kauj ruam ua noj oatmeal nrog zib ntab, dub currant thiab noob, daim ntawv qhia nrog duab:
1. Ncuav oatmeal rau hauv lub tais tob thiab ncuav dej npau npau rau lawv.
2. Kaw nrog lub hau lossis lub tais zaub mov thiab tawm mus li 5 feeb txhawm rau zom cov flakes. Siv cov oatmeal tam sim, tom qab ntawd nws tuaj yeem ua noj los ntawm kev ua noj. Yog tias koj siv Ntxiv, tom qab ntawd lawv yuav tsum tau ua kom siav ntawm lub qhov cub.
3. Tom qab lub sijhawm no, cov flakes yuav nce ntim thiab nqus tag nrho cov dej noo.
4. Ntxiv zib ntab rau oatmeal thiab do kom faib nws thoob plaws qhov sib tov.
5 Tom ntej no, nphoo cov noob paj noob hlis tev. Koj tuaj yeem pre-kib lawv hauv lub lauj kaub huv thiab qhuav kom txog thaum lub ntsej muag daj.
6. Ntxuav cov noob dub, tshem tawm cov tails nrog cov sepals thiab so qhuav nrog daim ntawv so tes. Tom qab ntawd ntxiv cov txiv ntoo rau hauv lub tais oatmeal.
7. Pov lub oatmeal nrog zib ntab, dub currant thiab noob thiab ua haujlwm. Nws tuaj yeem haus ob qho tib si sov thiab txias. Ib qho ntxiv, koj tuaj yeem nqa nws nrog koj mus ua haujlwm, ntawm txoj kev lossis muab koj tus menyuam mus kawm ntawv.
Saib kuj yog daim vis dis aus qhia yuav ua li cas ua noj oatmeal nrog berries hauv mis.
