Ndege Zoyaka ndi Blueberries ndi Cinnamon

Kodi mumadziwa zakale za birker muesli? Makolo omwe m'mbuyomu ankadzisamalira komanso thanzi la ana awo nthawi zonse ankakonzera buluu muesli. Inali panthawiyi pomwe panali themberero ndi "kudya" tirigu.

Kudya iwo sikunali kozizira. Koma, monga zimachitika ndi zinthu zambiri, amangofunikira kupeza dzina lozizira, nthawi zambiri liyenera kukhala la Anglo-American, ndipo tsopano - iyi ndi kale fasho yapamwamba.

Izi zidachitika ndi wokondedwa wathu birker muesli. Tsopano amadziwika kuti Overnight Oats. Zimamveka kwambiri zamakono komanso zozizira kwambiri. Eya, sizosadabwitsa aliyense kuti aliyense amene amasamala zaumoyo wawo lero adzipereka ku Overnight Oats.

Aliyense? Sikuti aliyense. Gulu laling'ono - othandizira-carb otsika - akukana mtundu wamtundu wabwino komanso wowoneka bwino, chonde ndikhululukireni ma oats osakhalitsa. Kodi chofunikira ndi chiyani kuphika oats ausiku? Kulondola! Oatmeal.

Ndipo kwa chakudya chamagulu ambiri, oatmeal pachakudya chocheperako chimapangitsa thukuta kuwonjezereka, pallor, komanso zoopsa. Ena amafika mpaka kuwauza kuti nkhokwe zam'madzi zokhala ndi carb zochepa zomwe zimayankha modzitchinjiriza zimakhala kuti sizikhala kutali ndi iwo.

Kuti ndisandiimbe mlandu kuti nditha kuvulaza kapena kuwonongeka kwa nthawi yayitali, ndinangoika m'malo mwa oatmeal woipa, yemwe nthawi zambiri amapezeka m'matumba, ali ndi soya. Popeza ma flakes amatanthauziridwa kuti "ma flakes", m'malo mwa Overnight Oats adatchedwa ine Overnight Flakes. Ndi momwe zingakhalire zosavuta. 😉

PS: Ngati pali wina pano amene angafune kunditumiza kuchipululu kuti ndikagule soya, ndiye kuti siyani nthunzi ndikulima mtundu wina wa carb wotsika ku oat flakes. 🙂

Ndipo tsopano tikufunirani nthawi yosangalatsa. Zabwino zonse, Andy ndi Diana.

Mwa malingaliro oyamba, takukonzerani tawunilodi kanema.

Zosakaniza

• 125 g (atsopano kapena ozizira);
• 100 ml wowuma mkaka wokhala ndi mafuta ambiri kachigawo ka 3.5%;
• 100 g mascarpone;
• Supuni 1 ya erythritis;
• Supuni 1 ya sinamoni;
• Supuni ziwiri za mbewu za chia;
• 50 g ya soya flakes;
• Supuni 4 za kanyumba tchizi ndi mafuta 40%;
• ma almond osankhidwa kuti musankhe (pafupifupi supuni imodzi).

Kuchuluka kwa zosakaniza pa Chinsinsi cha Carb chotsikirako kamapangidwira ma servings awiri. Kuphika kumatenga pafupifupi mphindi 15.

Mtengo wazakudya

Zakudya zopatsa thanzi ndizofanana ndipo zimawonetsedwa pa 100 g ya mtengo wotsika wama carb.

Chinsinsi cha makanema

Njira yophika

1.

Sambani buliberries ndikugawa pawiri. Tengani mbale yaying'ono ndikuyika theka laibuliberi, mkaka, mascarpone, erythritol ndi sinamoni.

Zopangira Ma Flake Overnight

Pukuta chilichonse ndi chosakanizira chophatikizira ku boma loyera. Muthanso kugwiritsa ntchito chosakanizira kapena chosakanizira chakudya pa izi. 😉

2.

Tsopano onjezani chia nthanga ndi soya flakes ndi kusakaniza bwino. Mbeu za Chia ndi phala zidzayamba kutupa, ndipo titsogolera gawo lina.

Sakani mu chia mbewu ndi soya flakes

3.

Tsopano tengani vase kapenagalasi ndipo muidzaze ndi tchizi cha kanyumba 1 masentimita, pafupifupi supuni zitatu.

Choyamba, wosanjikiza tchizi ...

Danga lotsatira ndi gulu lanu lamabulosi okhala ndi soya flakes ndi mbewu za chia. Ndimasiya chithupsa kuti chizitupa kwa mphindi pafupifupi 10 ndikusakaniza nthawi zina kuti chimayamba kukula.

kenako pakubwera chachiwiri - chia-blueberry misa ...

Tsopano gawo lina la kanyumba tchizi pamwamba.

supuni yachinayi ya tchizi tchizi ku Overnight Flakes ...

4.

Kenako onjezani mabuliberi ena ndi maamondi osadulidwa kuti akuwoloka.

Zokhala ndi ma buluu ndi ma amondi oboola

Tsekani chivundikiro ndi firiji usiku. Ma Flake Ogona ali okonzeka, ndipo mumakhala ndi chakudya cham'mawa komanso chopatsa thanzi patebulo lanu. Ndipo pambali pake, carb wotsika. 🙂