Iresiphi yemifuno yemifuno yeswekile

Umxholo

• Ulwazi ngesondlo

Iresiphi ye-oatmeal kunye nemifuno sisidlo sasemini esikhulu okanye isidlo sangokuhlwa kubantu abaneswekile kuba inezithako ezine-fiber ezityebileyo ezilawula iswekile yegazi, efana ne-oats, umgubo wengqolowa kunye nemifuno.

Ukongeza kulawulo lweglucose yegazi, le pie ikwanceda amathumbu ukuba asebenze kwaye alinganise amanqanaba e-cholesterol egazini, ukuthintela iingxaki zentliziyo.

Ke, jonga apha ngezantsi iresiphi kunye nokuba ungasebenzisa malini.

Izithako:

• Iipuniwe ezi-4 zeoyile yomnquma;
• 1 indebe yetiyi ye-zucchini ecoliweyo. Fumanisa izibonelelo zalo imifuno kwiZibonelelo ezi-3 ezimangalisayo zeZucchini;
• Ikomityi ye-1 ye-diced egg tea;
• Ikomityi ye-1 yeti etyheliweyo etyiwayo;
• 1 indebe yeti yetumato ecoliweyo;
• ½ icephe yegalikhi ecoliweyo;
• 1 indebe yetshizi egayiweyo;
• 1 indebe yetshizi yeParmesan egayiweyo;
• Iikomityi ezintathu zeti yobisi;
• Amaqanda ama-4;
• 1 indebe ye-oatmeal;
• Iipuniwe ezi-4 zomgubo wengqolowa;
• Imargarine kunye nomgubo wengqolowa wokuthambisa;
• Ityuwa, iparsley, i-oregano kunye nepepile ukungcamla;

Imo yokulungiselela:

Fudumeza icephe eli-1 leoli phezu kobushushu obuphakathi kunye nomdaka zucchini. Susa kwaye ubeke epleyitini, uphinda usebenze nge-eggplant, ipepile kunye neetumato. Yiza nayo yonke imifuno emlilweni kwakhona, yongeza igalikhi kunye nefry imizuzu emi-3. Lindela ukupholisa kwaye udibanise neeshizi, isinongo ngetyuwa, ipepile, i-oregano kunye neparsley.

Kwi-blender, betha ubisi ngamaqanda kunye nentwana yetyuwa. Yongeza iifolokhwe uze ubethe kude kube lula. Hlanganisa ipasta kunye nemifuno, uthele kwi-pan yokugcoba kwaye ubeke kwi-oven ephakathi, ushushu ngaphambili, kangangemizuzu engama-50. Le recipe ivelisa ii-servings eziyi-8.

Ulwazi ngesondlo

Itheyibhile elandelayo ibonisa ulwazi lwesondlo kwinxalenye e-1 ye-oatmeal pie kunye nemifuno:

Kuyacetyiswa ukuba kudliwe kuphela isahlulo esinye seepayi kwisidlo ngasinye sabasetyhini, kwaye ukuya kuthi ga kwizahlulo ezi-2 zamadoda amadala, enobunzima obaneleyo.

Ukutya okulula, jonga kwakhona:

• Iresiphi yekhekhe lokutya leswekile
• I-Oatmeal porridge iresiphi yeswekile