Maitiro ekugadzira zviyo bar kumba

Zvemukati

• 1. Banana rezviyo bhawa nemazambiringa akaomeswa
• 2. Apricot uye almond zviyo bhaa
• 3. Hazelnut cereal bar

Kugadzira bota repamba kumba inzira yakanaka yekudya chikafu chine hutano kuchikoro, kubasa kana kunyangwe paunenge uchibva kugym.

Mabhawa ezviyo anotengeswa muzvitoro ane madhayi uye zvinodzivirira izvo zvinogona kukuvadza hutano uye kunyangwe kurasikirwa nekurema nekufamba kwenguva, isiri iyo sarudzo yakanakisa kune avo vanoda kudya kwakashomeka uye kune hutano.

Pazasi pane matatu akakura ane hutano hwezviyo mabhawa mabhureki, akapfuma mune fiber uye akaderera mumakori

1. Banana rezviyo bhawa nemazambiringa akaomeswa

Zvisungo:

• 2 mabhanana akaibva
• 1 mukombe (oats) yeoats akakungurutswa
• 1/4 mukombe (yetii) yequinoa
• 1 tablespoon yembeu yesesame
• 1/4 mukombe (tii) yakasungwa nhema plums
• 1/3 mukombe (tii) yemazambiringa
• 1/2 mukombe yakakoswa walnuts
   

Kugadzirira:

Nhanho yekutanga ndeyekunyorovesa iyo quinoa, uye kuita izvo zvinongonyudza iyo quinoa muviri huwandu hwemvura, kwemaminitsi mashanu. Ipapo iwe unofanirwa kuisa zvinotevera zvinoshandiswa mune yekugadzira processor: oats, quinoa yatove yakadirwa mvura, hafu yemapuramu, mazambiringa akaomeswa uye nzungu. Mushure mekunge musanganiswa watanga kuumbanidzwa, wedzera bhanana rakasungwa, kusvikira raita saizi yakafanana. Mushure meizvozvo iwe unofanirwa kuwedzera zvimwe zvinosanganiswa uye nesame uye wozvimutsa nemaoko ako, usingashandise processor, kuitira kuti bhawa riwedzere kuomarara.

Pane rakabikwa bheka jira kana rakafukidzwa necheki pepa, isa mukanyiwa mune yakatetepa chimiro uye bika kwemaminetsi makumi maviri neshanu. Inogona kuchengetwa mufiriji, yakafukidzwa zvakanaka nemapepa echinyorwa uye inogara kusvika pavhiki rimwe.

2. Apricot uye almond zviyo bhaa

Zvisungo:

• ½ mukombe (tii) yemarumondi
• 6 akachekwa apricots akaomeswa
• ½ mukombe (tii) rakatemwa rakapera mvura
• 1 zai chena
• 1 mukombe (oats) yeoats akakungurutswa
• 1/2 mukombe (tei) yakasvinwa mupunga
• 1 tablespoon yakanyunguduka mafuta
• 3 maaspuni euchi

Kugadzirira:

Isa zvinotevera zvinoshandiswa mumudziyo kutanga: apurikoti, apuro uye zvisina kurohwa mazai evachena uye sanganisa. Ipapo iwe unofanirwa kuwedzera bhotela, huchi, mupunga wakazvitutumadza uye maoat akakungurutswa, uchivhenganisa zvese mushe nemaoko ako, kusvikira yafanana.

Gadzira madhende madiki uye wozobika muovheni yepakati, yakafukidzwa nemapepa echinyorwa, kwemaminetsi makumi maviri, kudzamara nzvimbo yacho yatsvukira.

3. Hazelnut cereal bar

Zvisungo:

• 2 mashupuni embeu yenhanga yakachekwa
• 2 tablespoons cashew
• 2 mashupuni ehazelnut
• 2 tablespoons yesesame
• 2 tablespoons yemazambiringa
• 1 mukombe (yeti) yequinoa
• 6 yakaoma misi yakatemwa
• 1 bhanana

Kugadzirira:

Hydrate iyo quinoa nekuiisa mumakapu maviri emvura uye uchirega ichinyorova kwemaminitsi mashanu. Wobva wawedzera hafu yemanhanga, cashew, hazelnut, sesame, mazambiringa akaomeswa uye misi yembeu kune processor yezvikafu kusvikira musanganiswa weunifomu wawanikwa. Wobva wawedzera bhanana uye rova ​​kwemamwe masekondi mashoma. Pakupedzisira, wedzera zvimwe zvese zvinosanganiswa mumusanganiswa uye ubike kwemaminetsi makumi maviri neshanu, kusvikira ndarama.

Kuti udzivise hupfu kuti husanamatira pani, unofanirwa kuzodza pani kana kuiisa kuti ubike pasi pepepa rechinyorwa.

Tarisa vhidhiyo inotevera uye uone nhanho nhanho yekuti ungagadzirira sei mabara ezvehutano kumba: