3 Utano, Kuenzanisa, uye Kuzadza Mapepa evanhu vane chirwere cheshuga
Vanhu vazhinji vane chirwere cheshuga vanosvika ku oatmeal kutanga zuva ravo. Sei oatmeal? Nemhaka yokuti iyo yakanaka inogadzirisa fiber uye inewo zvishoma zvamafuta. Sechikamu chechirwere cheshuga-chakanakisisa kudya kwemafuro, izvozvi zvichatibatsira nezvose glucose uye mangwanani ekuda kudya. Zvibereko zvemuwaka kana michero yakaomeswa zvinogona kushandiswa mumapapiro ose, asi tarisa shuga yakawedzerwa.
Aya mapoka matatu, pamwe chete nemamwe mazano ekufambisa kwevanhu vane chirwere cheshuga , akanaka kwazvo, achipa chikafu chakawanda asi asingambofungi nezvekutora.
Trail Mix Oatmeal
- 1/4 mukombe granola
- 8 pecan halves, yakagurwa
- 2 tablespoons mazambiringa
- Dash sinamoni
- 1 kapu yakabikwa oatmeal
Wedzera granola, pecans, mazambiringa akaomeswa, nesinamoni kune ndiro yehuni inopiswa oatmeal uye inokurudzira.
(444 makori, 9 gm fiber, 3 gm mafuta akazara)
Berry Almond Crunch Oatmeal
- 1 mukombe mutsva raspberries
- 6 maarondi, akachekwa
- 1 kapu yakabikwa oatmeal
- 1 teaspoon shuga mubatsiri (zvichida)
- 1 cup mukaka wechipu
Wedzera raspberries uye amamondi kune imwe ndiro yehuni inopiswa oatmeal uye inokurudzira. Kana zvipembenene zvikaita seti tart kana zvisati zviri mumwaka, funga kuwedzera teaspoon yegashiva mubatsiri. Shumira negirazi yemukaka wakaoma.
(395 makorikiti, 14 gramu fiber, 1 gramu yakazara mafuta)
Banana Nut Oatmeal
- 1 bhanki duku, diced
- 4 walnut halves, chopped
- 1 kapu yakabikwa oatmeal
- 1 cup mukaka wechipu
Wedzera bhanana nemadnuts kusvika kune imwe ndiro yehuni inopiswa oatmeal uye inokurudzira.
Shumira negirazi yemukaka wakaoma.
(377 makorikiti, 7 gramu fiber, 1 gramu yakazara mafuta)