Koj puas nkees ntawm tus qauv noj tshais? Koj puas xav hloov nws nrog qee yam yooj yim thiab npaj tau yooj yim? Tom qab ntawd ua tub nkeeg oatmeal! Qhov tshais sai thiab noj qab nyob zoo yog qhov tseeb thov!
Cov ntsiab lus hauv daim ntawv qhia:
- Cov khoom xyaw
- Kauj ruam los ntawm kauj ruam ua noj
- Daim ntawv qhia yees duab
Kev noj qab haus huv yuav tsum yog qab ntxiag thiab lub teeb, thiab oatmeal haum rau cov qauv no. Nws tuaj yeem ua rau ntau txoj hauv kev: rhaub, ncu, ci, thiab lwm yam. Tab sis hnub no kuv tshaj tawm ib daim ntawv qhia txawv txawv - tub nkeeg oatmeal nrog txiv apples thiab txuj lom. Nov yog txoj hauv kev txias los ua oatmeal. Nws yog qhov tshwj xeeb rau ntau qhov laj thawj. Ua ntej, lub peev xwm ntawm qhov ntim tau siv yog li qhov feem yog rau ib tus neeg. Qhov thib ob, koj tuaj yeem noj tshais ncaj qha los ntawm lub tub yees nrog koj mus ua haujlwm, kawm lossis kawm. Qhov thib peb yog cov zaub mov muaj txiaj ntsig thiab noj qab haus huv, vim nws muaj ntau cov protein, fiber, calcium thiab siv tau yam tsis muaj suab thaj thiab rog. Plaub - siv ib feeb siv sijhawm npaj cov tais diav.
Hom kev noj tshais no yooj yim heev tshwj xeeb tshaj yog nyob rau lub caij ntuj sov, vim tias thaum nws kub sab nraum lub qhov rais, koj tsis tas yuav xav noj kub dua. Ib qho ntxiv, cov tais zoo tuaj yeem nyiam txhua xyoo puag ncig, thiab txiv hmab txiv ntoo thiab txiv ntoo tuaj yeem siv rau lub caij. Daim ntawv qhia no hloov pauv tau yooj yim thiab tso cai rau koj los tsim cov kev hloov pauv tshiab txhua hnub, tuaj nrog cov kev xaiv sib txawv thiab sib xyaw txhua yam khoom xyaw rau koj nyiam.
- Cov ntsiab lus calorie ntawm 100 g - 106 kcal.
- Kev pabcuam - 1
- Lub sijhawm ua noj-1-2 feeb rau kev ua noj ua haus, ntxiv rau 5-8 teev rau cov hmoov nplej kom o tuaj
Cov khoom xyaw:
- Instant oatmeal - 3-5 tbsp.
- Kua - 1 pc.
- Zib ntab - 1 tablespoon
- Txiv maj phaub flakes - 1 tablespoon
- Ginger hmoov - 0.5 tsp
- Hauv av cinnamon - 0.5 tsp
- Mis - txog 150-200 ml (nyob ntawm qhov ntim ntawm lub ntim thiab qhov xav tau sib xws ntawm porridge)
Ua Lazy Oatmeal nrog Spiced Apples
1. Ncuav oatmeal qhuav rau hauv lub thawv uas tsim nyog ntawm qhov yuav tsum tau ua.
2. Ntxiv zib ntab rau lawv. Yog tias koj ua xua rau cov khoom no, tom qab ntawd hloov nws nrog piam thaj xim av lossis koj nyiam jam.
3. Ntxiv cov txiv maj phaub flakes.
4. Sprinkle hauv av cinnamon.
5. Tom ntej no ntxiv cov hmoov qhiav.
6. Ncuav mis nyuj txias txias txias tso rau zaub mov. Tab sis tsis txog thaum kawg ntawm lub ntim, vim ntau cov txiv apples yuav ntxiv. Yog li cia chav rau lawv. Koj tseem tuaj yeem sau cov cereal nrog cov dej haus zoo ib yam, kua txiv, fermented ci mis, yogurt, thiab lwm yam.
7. Kaw lub khob ntim nrog lub hau thiab co los yog co kom zoo kom tag nrho cov txuj lom thiab txuj lom sib tov sib npaug.
8. Xa lub thawv rau hauv lub tub yees, cia nws zaum ib hmo, thiab thaum sawv ntxov cov tub nkeeg oatmeal yuav npaj tau. Nyob rau lub sijhawm no, cov nplaim yuav ua kom puv nrog cov mis, o, ua mos thiab muag.
9. Los ntawm lub sijhawm no, ntxuav cov kua, cov tub ntxhais thiab txiav mus rau hauv slices.
10. Muab cov txiv apples tso rau hauv lub thawv.
11. Kaw lub hwj nrog lub hau thiab tuav dua kom faib cov txiv ntoo thoob plaws hauv lub hwj. Txhua lub porridge tau npaj txhij thiab koj tuaj yeem pib noj mov.
Koj tuaj yeem khaws cov oatmeal tub nkeeg no hauv lub tub yees rau 2-4 hnub, nyob ntawm cov kua siv. Koj tseem tuaj yeem khov khov oatmeal rau ib hlis. Thiab koj yuav tsum tau defrost oatmeal maj mam. Tshem lub thawv los ntawm lub tub yees txias mus rau lub tub yees thaum hmo ntuj, thiab thaum sawv ntxov, cov oatmeal yuav npaj tau.
Saib kuj yog daim vis dis aus qhia yuav ua li cas ua noj oatmeal tub nkeeg hauv lub hwj.
