Oats ebusuku: 5 zokupheka ukunciphisa umzimba kunye nokuphucula amathumbu

Umxholo

• 1. Ibhanana kunye neStrawberry Ngobusuku
• 2. Ibhotolo yamandongomane Ngokuhlwa
• 3. ICoco kunye neGranola Ngobusuku
• 4. I-Kiwi kunye neChestnut Ngobusuku
• 5. Iapile neCinnamon Ngobusuku

I-oats yasebusuku ngamaqebengwana amnandi akhanyayo akhangeleka ngathi yi-pavé, kodwa enziwe nge-oats kunye nobisi. Igama livela kwisiNgesi kwaye libonisa indlela yokulungiselela isiseko sale mousses, esiza kushiya i-oats iphumle elubisini ebusuku, kwisitya seglasi, ukuze ibe khrim kwaye ingaguquguquki ngosuku olulandelayo.

Ukongeza kwi-oats, kunokwenzeka ukuba kwandiswe iresiphi kunye nezinye izinto, ezinje ngeziqhamo, iyogathi, igranola, ikhokhonathi kunye namandongomane. Isithako ngasinye sizisa izibonelelo ezongezelelweyo kwizibonelelo ze-oats, ezilunge kakhulu ekugcineni ukusebenza kakuhle kwamathumbu, ukunciphisa umzimba kunye nokulawula izifo ezinjengeswekile kunye ne-cholesterol ephezulu. Fumana zonke izibonelelo zeoats.

Nazi iindlela zokupheka ezi-5 zobusuku eziza kunceda ukuphelisa indlala kunye nokuphucula ukusebenza kwamathumbu:

1. Ibhanana kunye neStrawberry Ngobusuku

Izithako:

• Iipunipo ezi-2 zehabile
• Iipuniwe ezi-6 zobisi olunamanzi
• 1 ibhanana
• Iitrobheri ezi-3
• 1 ukukhanya kweyogathi yamaGrike
• 1 icephe ye-chia
• 1 iglasi yeglasi ecocekileyo enesiciko

Imo yokulungiselela:

Hlanganisa i-oats kunye nobisi kwaye uthele ezantsi kwebhotile yeglasi. Gubungela ngesiqingatha sebhanana ecoliweyo kunye ne-1 sitrobheli. Kwinqanaba elilandelayo, yongeza isiqingatha se-yogurt exutywe ne-chia. Emva koko yongeza esinye isiqingatha sebhanana kunye nayo yonke iyogathi. Okokugqibela, yongeza amanye amaqunube amabini atyiweyo. Makhe ihlale efrijini ubusuku bonke.

2. Ibhotolo yamandongomane Ngokuhlwa

Izithako:

• I-120 ml ye-almond okanye ubisi lwe-chestnut
• 1 icephe lembewu ye-chia
• Iipunipoyi ezi-2 zebhotolo
• 1 icephe ledemerara okanye iswekile emdaka
• Iipuniwe ezi-3 zehabile
• 1 ibhanana

Imo yokulungiselela:

Ezantsi kwengqayi yeglasi, xuba ubisi, i-chia, ibhotolo yamandongomane, iswekile kunye ne-oats. Shiya efrijini ubusuku bonke kwaye ungeze ibhanana ecoliweyo okanye ecoliweyo ngosuku olulandelayo, uxubene nezinye izithako. Makhe ihlale efrijini ubusuku bonke.

3. ICoco kunye neGranola Ngobusuku

Izithako:

• Iipunipo ezi-2 zehabile
• Iipuniwe ezi-6 zobisi olunamanzi
• 1 ukukhanya kweyogathi yamaGrike
• Iipuniwe ezi-3 zemango esikiweyo
• Iipuniwe ezi-2 zegranola
• 1 icephe lekhokhonathi egayiweyo

Imo yokulungiselela:

Hlanganisa i-oats kunye nobisi kwaye uthele ezantsi kwebhotile yeglasi. Gubungela nge-1 icephe lemango kunye nekhokhonathi efakiweyo. Emva koko, beka isiqingatha seyogathi kwaye ugqume ngayo yonke imango. Yongeza esinye isiqingatha seyogathi kwaye ugqume ngegranola. Makhe ihlale efrijini ubusuku bonke. Funda ukuba ungayikhetha njani eyona granola ilungileyo ukunciphisa umzimba.

4. I-Kiwi kunye neChestnut Ngobusuku

Izithako:

• Iipunipo ezi-2 zehabile
• Iipuniwe ezi-6 zobisi lwekhokhonathi
• 1 ukukhanya kweyogathi yamaGrike
• I-kiwis ezi-2 ezinqunqiweyo
• Iipuniwe ezi-2 ze-chestnuts ezinqunqiweyo

Imo yokulungiselela:

Hlanganisa i-oats kunye nobisi kwaye uthele ezantsi kwebhotile yeglasi. Gubungela nge-kiwi e-1 etyunjiweyo kwaye ungeze isiqingatha seyogathi. Emva koko beka icephe e-chestnuts ecoliweyo kwaye ungeze yonke iyogathi. Kwinqanaba lokugqibela, faka enye i-kiwi kunye nezinye i-chestnuts. Makhe ihlale efrijini ubusuku bonke.

5. Iapile neCinnamon Ngobusuku

Izithako:

• Iipunipo ezi-2 zehabile
• Iipuniwe ezi-2 zobisi okanye amanzi
• I-1/2 i-apula egayiweyo okanye edibeneyo
• 1 ithisipuni yomhlaba isinamon
• 1 ithafa elula okanye elula yeyogathi
• 1 ithisipuni yembewu ye-chia

Imo yokulungiselela:

Hlanganisa i-oats kunye nobisi kwaye uthele ezantsi kwebhotile yeglasi. Yongeza isiqingatha seapile kwaye ufefe isiqingatha sesinamoni ngaphezulu. Beka isiqingatha seyogathi, kunye neapile kunye nesinamon. Okokugqibela, yongeza yonke iyogathi exutywe ne-chia kwaye uyiyeke ihlale efrijini ubusuku bonke. Bona ezinye iingcebiso malunga nendlela yokusebenzisa i-chia ukunciphisa umzimba.