Ho lakatsa lijo tse liehang butle-butle tsa oatmeal e ntle (empa e tsoa monyako hoseng)? Ho phomola habonolo ka bosiu bosiu "bo pheha" bosiu ha bo ntse bo phallela firiji. Boloka li-oats tsena ka nkho ea mason e le hore u ka li tšoara ha u tsoa monyako, 'me u li rate li bata kapa li halefile ka microwave hang ha u fihla mosebetsing.
Seo U tla se Hloka
- 1/2 senoelo sa khale sa oats
- 1/2 lebese la senoelo
- Dipeo tse 1 tsa teaspoon chia
- 2 di-teaspoon tse tsoekere tse sootho
- 1/8 teaspoon fatše sinamone
- 1 tablespoon lero le phofo
- 1/2 Banana, leliloeng
Kamoo U ka e Etsang
- Ka nkho ea mason kapa sekotlolo, kopanya li-oats, lebese, chia, tsoekere e sootho le sinamone. Khothatsa hantle, koahella le refrigerate bosiu bo le bong.
- Nakoana pele o sebeletsa, hlohlelletsa ka botonate ea pere kapa almame botoro le holimo ka libanana tse nang le sliced.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 444 |
| Total Fat | 20 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 37 mg |
| Sodium | 212 mg |
| Li-carbohydrate | 56 g |
| Fiber Fiber | 6 g |
| Liprotheine | 16 g |