Bohobe bo bosiu ke lijo tsa hoseng hafeela u batla lijo tse hahiloeng ka letsoho empa ha u batle ho eketsa ntho leha e le efe e eketsehileng ho latela kemiso ea hoseng. Li-oats tse nkiloeng, lebese le lisebelisoa tse ling tse monate li kopantsoe ka setsing 'me li tloha ho ea bosiu bosiu sehatsetsing. Li-oats li ba bonolo ebile li monate ka hoseng, joalo ka oatmeal e phehiloeng butle. Peo ea Chia, e ratoang haholo bakeng sa mefuta ea eona ea omega-3 le melemo e meng ea bophelo bo botle, e ba monate haholo hape e eketsa monate o monate oa linate.
Sirapa e nyenyane ea maple, sinamone le vanilla etsa sejana sena sa hoseng se monate feela. Ke kentse li-cherries tse omisitsoeng, lialmonde tse nang le li-ammondi le banana ho ea ka bakeng sa monate o mong oa tlhaho le ho hongata. E fetola tsena bakeng sa li-toppings tseo u li ratang haholo, joaloka likhae tse ncha tsa apole le walnuts kapa monokotsoai o monate, linate tsa kokonate le linate tsa macadamia. Sebeletsa ka hloekileng lero kapa e ntle senoelo sa serame brew .
Seo U tla se Hloka
- 1 senoelo se rolled / khale-oats
- 1 pepone ea chia peo
- 1/2 teaspoon fatše sinamone
- 1 qeta letsoai
- 1/4 senoelo se omisitsoeng ka cherries
- 1/2 senoelo sethala sa yogurt
- 1 lebese la lebese kapa lebese le seng la lebese
- 2 tablespoons maple sirapo
- 1/4 teaspoon vanilla extract
- 1/4 senoelo sa lialmonde tse chesitsoeng
- Banana e lekaneng ea banana, e ts'oetsoe le e lesotsoe
Kamoo U ka e Etsang
- Kopanya li-oats, peo ea chia, sinamone, letsoai, cherry e omisitsoeng, yogurt, lebese, sirase ea maple, le vanilla ka nkho e kholo kapa sekoahelo se seholo se nang le sekwahelo. Khothatsa hantle.
- Koahela le refrigerate bosiung bo le bong.
- Hoseng ho hlahlamang, sebeletsa likotlolo tse peli le holimo ka ho fetisisa ka lialmonde le banana.
Tlhokomeliso: Bosiu bosiu oatmeal e tla lula ka sehatsetsing ka matsatsi a ka bang 3.