Yuav ua li cas npaj pluas tshais qab thiab noj qab nyob zoo rau ob peb hnub ua ntej?

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Txias oatmeal yog lub teeb tab sis noj tshais uas muaj protein ntau, calcium thiab fiber ntau, thiab cov rog tsawg thiab qab zib. Xws li porridge yog npaj yooj yim heev, thiab qhov tseem ceeb tshaj plaws - koj tuaj yeem ua rau koj tus kheej noj tshais rau ob peb hnub!

Txhua feem yog ntim rau hauv ib lub thawv cais, txhua lub porridge muaj nws tus kheej saj. Tom qab siv qee lub sijhawm rau hnub so, koj tuaj yeem txaus siab rau pluas tshais noj qab nyob zoo thiab noj qab nyob zoo feem ntau ntawm lub lim tiam.

Thiab txawm hais tias tag nrho cov cereals txawv ntawm saj, ib qho tseem ceeb muaj nyob rau hauv tag nrho - chia noob. Cov noob no muaj txiaj ntsig zoo, nws pom zoo kom noj lawv txhua hnub, thiab nws yooj yim heev los ua qhov no los ntawm kev ntxiv rau cov porridge.

Chia Seed Properties:

• lawv muaj ntau cov omega-3 unsaturated fatty acids, uas yog zoo rau lub plawv;
• lawv nqus 10 npaug ntawm lawv qhov hnyav hauv dej, tig mus rau hauv cov khoom zoo li jelly. Kev noj cov noob no yuav pab cov neeg ncaws pob tswj kom muaj dej sib npaug, thiab pab cov neeg noj zaub mov zoo siab ntev dua;
• noob muaj ntau cov protein, calcium, vitamin B thiab antioxidants;
• noob pab tswj cov ntshav qab zib kom sib npaug: lawv maj mam hloov cov hmoov txhuv nplej siab rau cov suab thaj;
• cov noob muaj qhov nruab nrab saj! Qhov no txhais tau hais tias tus saj ntawm porridge yuav tsis hloov ntawm lawv ntxiv;
• Cov noob tuaj yeem khaws cia rau ob xyoos ntawm chav tsev kub, thiab lawv tsis poob lawv cov khoom.

Thiab tam sim no peb nthuav qhia rau koj mloog 6 zaub mov txawv rau oatmeal txias.

Cov khoom xyaw tseem ceeb:

1. Tsis tu ncua oatmeal (tsis yog oatmeal tam sim, tsis yog ib qho uas tsuas yog yuav tsum tau nchuav nrog dej npau npau, thiab tsis flakes).
2. Greek yogurt (yog tias koj siv kefir, txo cov mis nyuj);
3. Mis (skimmed los yog tsis - nws tsis muaj teeb meem);
4. Lub thawv me me. Koj tuaj yeem pom cov zoo sib xws ntawm yuav luag txhua lub khw muag khoom kho vajtse.
5. Chia noob. Los ntawm txoj kev, lawv tuaj yeem yuav ntawm Amazon.

Rau txhua qhov saj ntawm porridge, tus nqi ntawm cov khoom xyaw tseem ceeb yog tib yam, thiab peb yuav qhia koj txog qhov seem ntawm tus kheej hauv txhua daim ntawv qhia nyias.

Ua ntej, hais txog cov txheej txheem dav dav ntawm kev ua noj porridge:

1. Muab oatmeal, mis nyuj, yogurt, chia noob, qab zib thiab lwm yam flavors los yog additives (yeem) rau hauv ib lub thawv.

• 1/4 khob oatmeal
• 1/3 khob mis nyuj
• 1/4 khob Greek yogurt
• 1 (los yog ib nrab) teaspoon qhuav chia noob

2. Peb kaw nws thiab co nws zoo kom sib tov txhua yam.

3. Ntxiv txiv hmab txiv ntoo los yog berries thiab co dua, tsuas yog maj mam.

4. Peb muab tso rau hauv lub tub yees thaum hmo ntuj. Nyob ntawd, porridge tuaj yeem khaws cia ntawm 2 mus rau 4 hnub, nyob ntawm seb cov txiv hmab txiv ntoo siv rau hauv nws.

Oats thiab chia noob nqus cov kua ib hmos thiab muag muag. Qhov kev ntxhib los mos ntawm porridge yog qab ntxiag heev.

Porridge nrog txiv nkhaus taw, zib ntab thiab almond extract

Ntxiv rau cov txheej txheem yooj yim:

• 1/4 teaspoon almond extract
• 1 teaspoon zib mu
• 1/4 khob tws txiv nkhaus taw

Porridge nrog blueberries thiab maple phoov

Ntxiv rau cov txheej txheem yooj yim:

• 2 teaspoons maple phoov
• 1/4 khob blueberries

Porridge nrog txiv apples thiab cinnamon

Ntxiv rau cov txheej txheem yooj yim:

• 1/2 teaspoon av cinnamon
• 1 teaspoon zib mu
• 1 teaspoon tsis dhau qab zib apple jam

Porridge nrog cocoa thiab txiv tsawb

Ntxiv rau cov txheej txheem yooj yim:

• 1 tablespoon cocoa hmoov
• 1 teaspoon zib mu
• 1/4 khob chopped bananas

Txiv tsawb txiv laum huab xeeb porridge

Ntxiv rau cov txheej txheem yooj yim:

• 1 tablespoon txiv laum huab xeeb
• 1 teaspoon zib mu
• 1/4 khob chopped bananas

Porridge nrog raspberries thiab vanilla

Ntxiv rau cov txheej txheem yooj yim:

• 1/4 teaspoon vanilla extract
• 1 tablespoon raspberry jam, jam, los yog syrup
• 1/4 khob raspberries (berries tuaj yeem txiav hauv ib nrab)

Koj tuaj yeem ua haujlwm rau cov cereal no zoo heev los ntawm kev kho kom zoo nkauj nrog cov txiv hmab txiv ntoo tshiab thiab txiv hmab txiv ntoo rau saum ua ntej noj.