Bosiu bosiu bo ne bo ke ke ba e-ba lijo tsa hoseng habonolo. Kopanya metsoako eohle hammoho, e behe ka lijaneng tse nyane tsa ho ea, 'me u li tlohele bosiung boo! Hoseng ho latelang u na le monate oatmeal ho qala letsatsi la hau! Lijo tsa lijo tsa hoseng tsa oatmeal ke tse ntle ka ho fetisisa!
Ntho ena e monate ea ho oela ka mokopu e monate haholo kaha u ka sebelisa ho tlatsa phee ea mokopu! Ha ho hlokahale hore u kopane le linoko tse ling kapa u phehele mokopu! Ha e le hantle, haeba o ka fumana matsoho hangata mokopu oa makotikiti, o kenyelletsa teaspoon ea sekhabiso sa mokopu ho fumana tatso e monate ea mokopu! Ke bohle monate oa mokopu oa mokopu o se nang molato! Sirapo ea maple ke sebaka se setle sa tsoekere, hape!
Haeba u batla ho etsa hore lijo tsa hoseng li be le phepo e nepahetseng, kenyelletsa phofshoana ea vanilla ea protheine le lebese le lenyenyane le eketsehileng! U ka boela ua nkela lebese ka mokatate oa greek.
U ka ja oatmeal hantle ka ntle ho firiji, kapa u ka e chesa ka potlako ka microwave. Hape, ha e ntse e tšela, ha ho hlokahale hore e phehe. Matsatsi a mang ke rata ho chesa oatmeal mme matsatsi a mang kea rata ho bata! Oatmeal ea mokopu oa mokopu o monate haholo kapa o bata joaloka granola !
Oatmeal ena e tla boloka serapeng ka matsatsi a seng makae, empa ke nahana hore e rata lijo tse ntle ka matsatsi a mabeli a pele. U ka ba le bethe habeli kapa e tharo ho amohela batho ba bangata!
O ka eketsa lisebelisoa tse ling tse kang 1/4 senoelo sa kokonate se khabisitsoeng, apulo e entsoeng ka letsoai, ponkho ea morara o omisitsoeng, teaspoon ea peo ea chia, kapa peō e phetseng hantle joaloka folaxe.
Seo U tla se Hloka
- 1/4 senoelo sa mokopu mokopu
- 1/2 senoelo lebese kaofela (kapa lebese leha e le lefe la khetho ea hao kapa yogurt ea Greece)
- 2 di-teaspoon diaple sirapo
- 3/4 senoelo sa oats se tloaelehileng sa khale
- Ho ikhethela: 1 tablespoon ea morara o omisitsoeng, teaspoon e 1 ea peo ea chia, 1/4 senoelo sa kokonate e khabisitsoeng, 1 tablespoon ea protheine phofo
Kamoo U ka e Etsang
- Hlatsoa hammoho ho tlatsa likhae, lebese le sirapo ea maple ka sekotlolo se lekaneng ho fihlela se boreleli ebile se kopantsoe ka ho feletseng. Etsa bonnete ba hore ha ho na litsuoa leha e le life tsa ho tlatsa phae.
- Hlohlelletsa li-oats le lisebelisoa tse ling tse khethiloeng ka har'a motsoako oa mokopu. Koahela sekotlolo kapa ue tšela ka har'a linkhoana tse nyenyane tsa likhalase tse nang le lids. Li behe ka sehatsetsing bosiu bo le bong, kapa bonyane lihora tse 4 ho nolofatsa li-oats.
- Ka mor'a ho lula bosiu bosiu moeeng oa microwave haeba u lakatsa, kapa u je feela serame! Oatmeal e tla lula lihatsetsing ka matsatsi a 3 kapa a mane.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 289 |
| Total Fat | 6 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 6 mg |
| Sodium | 29 mg |
| Li-carbohydrate | 48 g |
| Fiber Fiber | 7 g |
| Liprotheine | 12 g |