Oats na abalị: Ntụziaka 5 ka ị ghara ibu ibu ma melite eriri afọ

Ndinaya

• 1. Banana na Strawberry N’abalị
• 2. Ahụekerekere n’abalị
• 3. Coco na Granola N'abalị
• 4. Kiwi na Chestnut N’abalị
• 5. Apple na Cinnamon n’abalị

Otutu n’abali bu ude nri di iche-iche nke di ka pavé, mana eji achicha na mmiri ara ehi eme. Aha a sitere na Bekee wee gosipụta ụzọ e si akwadebe ntọala nke mousus ndị a, nke bụ ịhapụ ọka o zuru ike na mmiri ara ehi n'abalị, n'ime ite iko, nke mere na ọ ga-abụ ude ma na-agbanwe agbanwe n'echi ya.

Na mgbakwunye na otis, ọ ga-ekwe omume iwelie akwụkwọ nri na ihe ndị ọzọ, dị ka mkpụrụ osisi, yogọt, granola, aki oyibo na mkpụrụ. Ngwunye nke ọ bụla na-eweta abamuru ndị ọzọ na uru nke ọka oats, nke magburu onwe ya maka ijigide ezigbo ọrụ afọ, ịdalata ibu na ịchịkwa ọrịa ndị dị ka ọrịa shuga na cholesterol dị elu. Choputa uru nile nke otis.

Nke a bụ ntụziaka 5 nke abalị nke ga - enyere aka ịkwụsị agụụ ma melite ọrụ afọ:

1. Banana na Strawberry N’abalị

Efrata:

• 2 tablespoons nke otis
• 6 tablespoons skimmed mmiri ara ehi
• 1 banana
• 3 strawberries
• 1 yogọt Greek dị mfe
• 1 tablespoon chia
• 1 iko iko dị ọcha na mkpuchi

Nkwadebe mode:

Gwunye oat na mmiri ara ehi ma wunye n'ime ala nke iko ite. Kpuchie na ọkara nke banana banana 1 strawberry. Na oyi akwa na-esote, tinye ọkara yogọt agwakọtara na chia. Ekem tinye ọkara nke banana ahụ na yogọt ndị ọzọ. N'ikpeazụ, tinye osisi abụọ ndị ọzọ dị ka strawberries. Hapụ ya na ngwa nju oyi n’abalị.

2. Ahụekerekere n’abalị

Efrata:

• 120 ml almọnd ma ọ bụ mmiri ara ehi chestnut
• 1 ngaji nke mkpụrụ osisi chia
• 2 tablespoons ahụekere bọta
• 1 tablespoon nke demerara ma obu aja aja
• 3 tablespoons nke otis
• 1 banana

Nkwadebe mode:

Na okpuru nke iko, gwakọta mmiri ara ehi, chia, ahuekere peanut, shuga na otis. Hapụ na friji abalị niile ma gbakwunye chopped ma ọ bụ banana banana n'echi ya, na-agwakọta ihe ndị ọzọ. Hapụ ya na ngwa nju oyi n’abalị.

3. Coco na Granola N'abalị

Efrata:

• 2 tablespoons nke otis
• 6 tablespoons skimmed mmiri ara ehi
• 1 yogọt Greek dị mfe
• 3 ngaji nke mango diced
• 2 tablespoons nke granola
• 1 tablespoon nke grated aki oyibo

Nkwadebe mode:

Gwunye oat na mmiri ara ehi ma wunye n'ime ala nke iko iko. Kpuchie na ngaji 1 nke mango na ahihia. Mgbe ahụ, tinye ọkara nke yogọt ma kpuchie mango ahụ fọdụrụ. Gbakwunye ọkara nke yogọt ma kpuchie ya na granola. Hapụ ya na ngwa nju oyi n’abalị. Mụta otu esi ahọrọ granola kacha mma iji felata.

4. Kiwi na Chestnut N’abalị

Efrata:

• 2 tablespoons nke otis
• 6 tablespoons nke aki oyibo
• 1 yogọt Greek dị mfe
• 2 gbanwere kiwis
• 2 tablespoons ịkpụ chestnuts

Nkwadebe mode:

Gwunye oat na mmiri ara ehi ma wunye n'ime ala nke iko ite. Kpuchie ya na 1 kiwi ma gbakwunye ọkara yogọt. Mgbe ahụ tinye 1 tablespoon nke chopped chestnuts ma tinye ihe ndị ọzọ yogọt. Na oyi akwa ikpeazụ, tinye nke ọzọ kiwi na ihe ndị ọzọ nke chestnuts. Hapụ ya na ngwa nju oyi n’abalị.

5. Apple na Cinnamon n’abalị

Efrata:

• 2 tablespoons nke otis
• 2 tablespoons nke mmiri ara ehi ma ọ bụ mmiri
• 1/2 grated ma ọ bụ apụl diced
• 1 teaspoon ala pawuda
• 1 yogọt Greek ma ọ bụ nke dị mfe
• 1 teaspoon nke chia osisi

Nkwadebe mode:

Gwunye oat na mmiri ara ehi ma wunye n'ime ala nke iko ite. Tinye ọkara apụl ma fesaa ọkara nke cinnamon ahụ n'elu. Tinye ọkara yogọt, na ndị fọdụrụ nke apụl na cinnamon. N'ikpeazụ, tinye yogọt ndị ọzọ agwakọtara na chia ma hapụ ya ka ọ zuo n'ime ngwa nju oyi. Hụ ndụmọdụ ndị ọzọ gbasara otu esi eji chia eme ka ị ghara ibu ibu.