Uma ufuna indlela yokuqala usuku lwakho ngamandla noma udinga ukudla okulula okunempilo kwasemini, inkomishi yeyogathi enamajikijolo kanye ne-muesli iyisinqumo esifanele. Akuyona nje isidlo esikhangayo ngenxa yemibala yaso egqamile, kodwa futhi siyisithako esinamandla esizokushiya uzizwe wanelisekile futhi umomotheka.
Into engcono kakhulu ngale recipe ukuthi inokuguquguquka kwayo, njengoba ungadlala ngezithako kuye ngokuthi yini onayo epantry yakho noma okuthandayo ekudleni. Kusukela ekuguquleni ubisi kulabo abangakwazi ukumelana ne-lactose kuya ekwenzeni ngokwezifiso ingxube yesinkwa , kunezindlela eziningi zokwenza lesi sidlo sasekuseni sibe ngesakho ngokuphelele futhi sibe nokudla okunempilo kakhulu.
Izithako ezidingekayo kanye nezeluleko zokuthenga
Ukuze wenze lesi sidlo esimangalisayo, into yokuqala oyidingayo ukuba nezithako eziyisisekelo. Uzodinga i-yogathi yemvelo , evame ukufika ngamaphakethe amane, ukuze ukwazi ukusebenzisa okusele kwezinye izindlela zokupheka. Ukuze uthole ukuthinta okuqinile, ama-oat aqoshiwe abalulekile, yize ungawathenga ngamaphakheji amakhulu angama-half-kilo noma ama-kilo elilodwa ukuze ahlale isikhathi eside.
Ngokuphathelene nokunambitheka, uju kanye nesinamoni egayiwe kubalulekile ekwenzeni kube mnandi futhi kube nephunga elimnandi. Uma ufuna ukunambitheka okunamandla kakhulu, i-cocoa powder ekhishwe amafutha iyisengezo esihle. Ukuze uthole i-date puree, vele uthenge ama-date amasha bese uwacubungula ekhaya. Ngokuphathelene nesithelo, kungcono usebenzise amagremu ayi-100 amajikijolo , uhlanganise ama-raspberry, ama-blackberry, nama-blueberry, yize ama-strawberry noma ama-currant nawo esebenza kahle kakhulu.
Uma unemikhawulo yokudla, khumbula ukuthi kunezindlela ezinhle zokukhetha. Ungashintsha imikhiqizo yobisi nge- soy yogurt bese usebenzisa ubisi olungenayo i-lactose noma i-soy esidlweni sakho sasekuseni. Kubalulekile futhi ukuqaphela izinto ezibangela ukungezwani komzimba ezithakweni ezifana nama-raisin, isinamoni, noma i-cocoa.
Indlela yokulungisa i-yogurt ne-muesli ekhaya
Uma ungathanda ukuzenzela i-yogurt ngokwakho, inqubo ilula. Okokuqala, lungisa i-compote ngokupheka amajikijolo noshukela onsundu cishe imizuzu engama-30; uma usulungile, wavumele aphole. Ukuze uthole isisekelo se-yogurt, hlanganisa kancane kancane i-starter nobisi uze uthole ukuthungwa okubushelelezi , wengeze ushukela omncane uma uthanda ukuba mnandi.
Okulandelayo, gcwalisa amabhodlela akho ngokufaka i-compote kuqala bese ufaka ingxube yobisi, uwafake kumshini wokwenza i-yogurt ngokwemiyalelo yomenzi . Kubalulekile ukuthi, uma esefinyelele izinga lokushisa legumbi, aphumule esiqandisini okungenani amahora ama-4 ukuze aqine.
Uma ufuna i-muesli, faka i-oats egoqiwe epanini nebhotela elincane kuze kube nsundu ngegolide. Ukuze uthole ukunambitheka okuqinile, engeza uju . Uma ufuna ukwenza i-granola eyengeziwe ukuze ungapheki nsuku zonke, ungayigcina esitsheni esingangeni moya bese usebenzisa inani olidingayo kuphela (cishe amagremu angu-248 kulo lonke i-batch).
Ukuhlanganiswa kokugcina kanye neziphakamiso ezihambisana nakho
Ukuze ukhonze, thela i-granola ethosiwe phezu kwe-yogurt epholile. Hlobisa ngamajikijolo ambalwa amasha ukuze uthole umbala nokusha. Uma ukhetha isithelo esihlukile, ungasebenzisa ama-apricot omisiwe noma ama-prunes , njalo ugcine isisindo sifinyelela kumagremu ayi-100 ukuze ugcine ibhalansi yokudla okunempilo.
Ukuze uqedele ukudla kwakho kwasekuseni, ungakhetha eziphuzweni eziningana. Inketho elula ubisi olungenamafutha amaningi , kodwa uma udinga ukukhulisa okwengeziwe, ungaluxuba nekhofi esheshayo noma ikhofi esanda kuphekwa. Enye indlela emnandi kungaba ukulungisa ubisi nge -cocoa powder enamakhalori aphansi.
Ngokombono wokudla okunempilo, ukudla okujwayelekile kunikeza cishe ama-389 kcal , okuqukethwe yi-19,7 g yamaprotheni, ama-50,1 g ama-carbohydrate kanye nama-10,5 g wamafutha, okwenza kube isidlo sasekuseni esilinganiselayo nesinamandla.
Ngokuhlanganisa isisekelo se-yogurt ekhilimu, kungakhathaliseki ukuthi yenziwe ekhaya noma ithengwe esitolo, kanye namandla e-oats ethosiwe kanye nokusha kwamajikijolo, udala isidlo esinempilo esifanelana nanoma yikuphi ukudla. Isihluthulelo sisekhwalithini yezithako kanye nokuthintwa kokugcina koju nesinamoni okuguqula ukudla okulula kube yinto emnandi.
