Li-oats tsa bosiu bo le bong: lipepe tse 5 tsa ho theola boima ba 'mele le ho ntlafatsa mala

Litaba

• 1. Banana le Strawberry Bosiu
• 2. Butter ea Peanut Bosiu bo le bong
• 3. Bosiu ba Coco le Granola
• 4. Kiwi le Chestnut Bosiu
• 5. Apple le Cinnamon Bosiu

Bosiu ba habore ke lijo tse bobebe tse bonojoana tse shebahalang joaloka pavé, empa li entsoe ka habore le lebese. Lebitso le tsoa ho Senyesemane mme le bonts'a mokhoa oa ho lokisa setsi sa li-mousse tsena, e leng ho tlohela li-oats li phomotse ka lebeseng bosiu, ka nkho ea khalase, hore e tle e be boreleli hape e tsitsa letsatsing le hlahlamang.

Ntle le oats, ho a khonahala ho eketsa risepe le lisebelisoa tse ling, joalo ka litholoana, yogurt, granola, coconut le linate. Sesebelisoa se seng le se seng se tlisa melemo e meng melemo ea li-oats, e ntle haholo bakeng sa ho boloka tšebetso e ntle ea mala, ho theola boima ba 'mele le ho laola mafu a kang lefu la tsoekere le k'holeseterole e phahameng. Fumana melemo eohle ea oats.

Litlhapi tse 5 tsa bosiu bo le bong tse tla thusa ho felisa tlala le ho ntlafatsa tšebetso ea mala:

1. Banana le Strawberry Bosiu

Lisebelisoa:

• 2 tablespoons ea habore
• 6 tablespoons lebese le skimmed
• Banana e le 1
• 3 fragole
• 1 yogurt e bonolo ea Greek
• 1 tablespoon chia
• 1 nkho e hloekileng ea khalase e nang le sekwahelo

Mokhoa oa ho itokisa:

Kopanya li-oats le lebese ebe o li tšela ka tlase ho nkho ea khalase. Koahela ka halofo ea banana e khethiloeng le fragola e le 1. Lera le latelang, eketsa halofo ea yogurt e tsoakiloeng le chia. Ebe u eketsa halofo e 'ngoe ea banana le yogurt e setseng. Qetellong, eketsa li-fragole tse ling tse peli tse khethiloeng. E ke e lule firiji ka bosiu bo le bong.

2. Butter ea Peanut Bosiu bo le bong

Lisebelisoa:

• 120 ml lebese la almonde kapa la chestnut
• Khaba e 1 ea peo ea chia
• 2 tablespoons botlolo ea peanut
• Khaba e 1 ea demerara kapa tsoekere e sootho
• 3 tablespoons ea oats
• Banana e le 1

Mokhoa oa ho itokisa:

Botlaaseng ba nkho ea khalase, kopanya lebese, chia, botoro ea matokomane, tsoekere le habore. Tlohela ka sehatsetsing bosiu bohle 'me u kenye banana e khethiloeng kapa e mashed letsatsing le hlahlamang, u tsoakane le lisebelisoa tse ling kaofela. E ke e lule firiji ka bosiu bo le bong.

3. Bosiu ba Coco le Granola

Lisebelisoa:

• 2 tablespoons ea habore
• 6 tablespoons lebese le skimmed
• 1 yogurt e bonolo ea Greek
• 3 tablespoons ea mango e halikiloeng
• 2 tablespoons ea granola
• Khaba e 1 ea coconut e grated

Mokhoa oa ho itokisa:

Kopanya li-oats le lebese ebe o li tšela ka tlase ho nkho ea khalase. Koahela ka khaba e le 'ngoe ea mango le coconut e halikiloeng. Ebe u beha halofo ea yogurt ebe u koahela ka mango e setseng. Kenya halofo e 'ngoe ea yogurt ebe u koahela ka granola. E ke e lule firiji ka bosiu bo le bong. Ithute ho khetha granola e ntle ho theola boima ba 'mele.

4. Kiwi le Chestnut Bosiu

Lisebelisoa:

• 2 tablespoons ea habore
• 6 tablespoons tsa lebese la kokonate
• 1 yogurt e bonolo ea Greek
• Li-kiwis tse 2 tse khethiloeng
• 2 tablespoons khaola li-chestnut

Mokhoa oa ho itokisa:

Kopanya li-oats le lebese ebe o li tšela ka tlase ho nkho ea khalase. Koahela ka kiwi e khethiloeng 'me u kenye halofo ea yogurt. Ebe o beha khaba e 1 ea li-chestnut tse hahiloeng ebe o eketsa yogurt e setseng. Karolong ea ho qetela, beha kiwi e 'ngoe le li-chestnut tse ling kaofela. E ke e lule firiji ka bosiu bo le bong.

5. Apple le Cinnamon Bosiu

Lisebelisoa:

• 2 tablespoons ea habore
• 2 tablespoons lebese kapa metsi
• 1/2 apole e grated kapa e hlakiloeng
• 1 teaspoon sinamone ea fatše
• 1 yogurt e hlakileng kapa e bobebe ea Greek
• 1 teaspoon ea peo ea chia

Mokhoa oa ho itokisa:

Kopanya li-oats le lebese ebe o li tšela ka tlase ho nkho ea khalase. Kenya halofo ea apole 'me u fafatse halofo ea sinamone ka holimo. Beha halofo ea yogurt, le apole le sinamone kaofela. Kamora nako, eketsa yogurt e setseng e kopantsoeng le chia ebe e phomola ka sehatsetsing bosiung bo le bong. Bona malebela a ho sebelisa chia ho theola boima ba 'mele.