Manheru oats: mashanu mabikirwo ekudzora uremu uye nekuvandudza ura

Zvemukati

• 1. Banana uye Strawberry Manheru
• 2. Peanut Butter Manheru
• 3. Coco uye Granola Manheru
• 4. Kiwi uye Chestnut Manheru
• 5. Apple neCinnamon Manheru

Manheru oats zvidyarwa zvinotapira zvinoita senge pavé, asi zvakagadzirwa neoats nemukaka. Zita racho rinobva kuChirungu uye rinoratidza nzira yekugadzirira hwaro hwemousse, inova yekusiya oats ichizorora mumukaka panguva yehusiku, muhari yegirazi, kuitira kuti ive inozora uye inowirirana zuva rinotevera.

Mukuwedzera kune oats, zvinokwanisika kuwedzera iyo recipe nezvimwe zvinoshandiswa, senge michero, yogati, granola, coconut uye nzungu. Chinhu chimwe nechimwe chinounza mabhenefiti kune mabhenefiti eoats, ayo akanakisa ekuchengetedza ura kushanda, kudzikira uye kudzora hosha dzakadai seshuga uye cholesterol yakawanda. Tsvaga zvese zvakanakira oats.

Heano mashanu ehusiku yekubikisa ayo anobatsira kupedza nzara uye kugadzirisa ura basa:

1. Banana uye Strawberry Manheru

Zvisungo:

• 2 mashupuni eoats
• 6 tablespoons mukaka wakawanda
• 1 bhanana
• 3 mastrawberry
• 1 mwenje yechiGreek yogati
• 1 tablespoon chia
• 1 yakachena girazi chirongo chine muvharo

Kugadzirira modhi:

Sakanidza oats uye mukaka uye udururire muzasi kweiyo girazi chirongo. Dhavhara nehafu yebhanana rakatemwa uye 1 sitirobheri. Muchikamu chinotevera, wedzera hafu yeiyo yogati yakasanganiswa nechaia. Wobva wawedzera imwe hafu yebhanana uye iyo yega yogati. Pakupedzisira, wedzera mamwe mahabhurosi maviri akachekwa. Regai igare mufiriji husiku.

2. Peanut Butter Manheru

Zvisungo:

• 120 ml almond kana chestnut mukaka
• 1 tablespoon yembeu dzechia
• 2 tablespoons nzungu ruomba
• 1 tablespoon yedemerara kana shuga tsvuku
• 3 maspuni eoats
• 1 bhanana

Kugadzirira modhi:

Pazasi pegirazi regirazi, sanganisa mukaka, chia, nzungu ruomba, shuga uye oats. Siya mufiriji husiku hwese uye wobva wawedzera bhanana rakachekwa kana rakachekwa zuva rinotevera, uchisanganisa nezvimwe zvinosanganiswa. Regai igare mufiriji husiku.

3. Coco uye Granola Manheru

Zvisungo:

• 2 mashupuni eoats
• 6 tablespoons mukaka wakagadzirwa
• 1 mwenje yechiGreek yogati
• 3 mashupuni emango akachekwa
• 2 maspuniko egranola
• 1 supuni 1 yekokonati yakagadzirwa

Kugadzirira modhi:

Sakanidza oats uye mukaka uye udururire muzasi kweiyo girazi chirongo. Dhavhara ne 1 spoon yemango uye shredded coconut. Wobva waisa hafu yeiyo yogati uye wovhara neakasara mango. Wedzera imwe hafu yeiyo yogati uye uvhare neiyo granola. Regai igare mufiriji husiku. Dzidza maitiro ekusarudza iyo yakanakisa granola kurasikirwa nehuremu.

4. Kiwi uye Chestnut Manheru

Zvisungo:

• 2 mashupuni eoats
• 6 mashupuni emukaka wekokonati
• 1 mwenje yechiGreek yogati
• 2 akachekwa kiwis
• 2 tablespoons akachekwa chestnuts

Kugadzirira modhi:

Sakanidza oats uye mukaka uye udururire muzasi kweiyo girazi chirongo. Dhavhara ne 1 kiwi yakasarudzwa uye uwedzere hafu ye yogurt. Wobva waisa 1 punipuni yemacnutnuts akachekwa wobva wawedzera iyo yogati yasara. Muchikamu chekupedzisira, isa imwe kiwi uye mamwe ese chestnuts. Regai igare mufiriji husiku.

5. Apple neCinnamon Manheru

Zvisungo:

• 2 mashupuni eoats
• 2 mashupuni emukaka kana mvura
• 1/2 grated kana diced apuro
• 1 teaspoon pasi sinamoni
• 1 yakajeka kana yakajeka yechigreek yogati
• 1 teaspoon yembeu dzechia

Kugadzirira modhi:

Sakanidza oats uye mukaka uye udururire muzasi kweiyo girazi chirongo. Wedzera hafu yeapuro uye kusasa hafu yesinamoni pamusoro. Isa hafu yeiyo yogati, uye yasara yeapuro nesinamoni. Chekupedzisira, wedzera iyo yakasara iyo yogati yakasanganiswa nechaa uye rega igare mufiriji nehusiku. Ona mamwe matipi ekuti ungashandisa sei chia kudzikisa huremu.