A na-eme ha niile na mgbede, n'ụtụtụ ị ga-enwekwa ike ịnụ ụtọ ya.
Nke a bụ ụzọ nchịkọta dị mkpa, dịka a ga-esi edozi oats n'ụtụtụ.
- Iji malite, jikọta na flakes na mmiri ọ bụla. Ọ nwere ike ịbụ mmiri, mmiri ara ehi, yogọt, ihe ọṅụṅụ na ihe ndị yiri ya. Ihe bụ isi bụ flake and liquid equally.
- Tinye mkpụrụ osisi a mịrị amị na ngwa nri.
- Debe ya na ite ma ọ bụ ihe ndị ọzọ na-emechi akpachi ma hapụ ma ọ dịkarịa ala awa atọ (ma ọ bụ karịa abalị niile).
- Na ụtụtụ, tinye mkpụrụ osisi ọhụrụ, mkpụrụ ma ọ bụ ihe ọ bụla ọzọ.
1. Perfait na yoghurt na tomato kpọnwụrụ akpọnwụ
Mix yogurt Gris (na-enweghị ihe na-esi ísì ụtọ), flakes oat na chia osisi (sage nke Spanish), jupụta ite ahụ ma ọ bụ ihe ndị ọzọ dị elu nke yogọt na oatmeal na mkpụrụ nke painiapulu, utu na blueberries. Enwere ike ịchekwa ya ọtụtụ ụbọchị n'ime friji.
2. Orange na vanilla (maka 4 servings)
A cup of oatmeal, teaspoon of vanilla extract, a cup of orange juice, mkpụrụ ma ọ bụ mkpụrụ - niile mix na-ahapụ n'otu ntabi anya. Na ụtụtụ na-etinye soket na soket a na-esetị n'ọkụ.
3. Oatmeal na maple syrup, banana, walnuts na ahụekere peanut
Maka nhazi a, mmiri (ma ọ bụ mmiri mmiri ọzọ) chọrọ 2 ugboro karịa oatmeal, n'ihi na ọ ga-amị mkpụrụ nke chia. Jiri mmiri, ọka ọṅụṅụ na chia, na ụtụtụ tinye banana ọhụrụ, mkpụrụ, maple syrup na ahụekere peanut.
4. Strawberry na chia osisi
Na mgbede, jikọta ½ cup flakes, mmiri ara ehi almọnd na yogọt eke na 1 tablespoon chia osisi. Na ụtụtụ, tinye nri ọhụrụ na mmanụ aṅụ.
5. Mango na aki oyibo
Na nhazi uzommebe na mmiri ara ehi almond, tinye agava sirop, ohia bubo na manye na grated.
6. Nne na ube
Tinye n 'uz o n' uz o b 'u uz o na-eme ka mmiri ara ehi alimon di ntak ir i. N'ụtụtụ, tinye piich.
7. Banana na chocolate
Ọ dịghị ihe na-egbochi gị ịkwanye oatmeal na koko, tinye koko ntụ ntụ, na n'elu grated chocolate ma ọ bụ confectionery chocolate tụlee. Ma ọ bụrụ na akọ na-eri nri ka na-agba nkịtị, mgbe ahụ, banana ahụ. Mkpụrụ nke chia na spoons abụọ nke protein na-eme ka nri ụtụtụ abụghị naanị na-atọ ụtọ, ma ọ bara uru.
8. Plums na pistachios
Mix oatmeal na ihe ọṅụṅụ oroma, tinye pistachios, fig, plums.
9. Kọfị na caramel
Akwukwo kpocha nke oma, tinye iko nke yogot, 1/2 iko iko, 1/4 iko nke mmiri ara ehi, iko 2/3 nke oatmeal, vanilla, osisi chia, maple syrup, 2 tablespoons of koko, caramel syrup. Na-eme nke ọma, na-ahapụ n'ime friji maka abalị ahụ. Na ụtụtụ tinye caramel ma ọ bụ sirop.
10. Banana na blueberries
Jupụta na yogot na mgbede, n'ụtụtụ tinye banana, blueberries na almọnd.
11. Apple na pawuda
Na nhazi uzommeputa na mmiri ara ehi na yogọt tinye pawuda, vanilla, apple, nuts, bean butter na mmanụ aṅụ.
12. Mkpụrụ osisi tropic
Mango, banana, mkpụrụ. Na nche nchebe mmanya maka ikpo okwu karị!
13. Ohia Ohia
Gwakọta udara na-acha ọcha na-enweghị nkume, ihe na-ekpofu vanilla, koko na mmiri arama almond. Na ngwakọta a, soak oatmeal (ọ bụrụ na achọrọ, ị nwekwara ike ịgbakwunye yogọt). Na ụtụtụ, gbakwunye tomato ọhụrụ, mkpụrụ osisi chocolate na flakes.
14. Strawberry parfait
Gwakọta mmiri ara ehi almond, yoghurt, mkpụrụ osisi chia, aki oyibo, pawuda na obere almọnd wepụ. Soak oatmeal maka abalị. Na ụtụtụ tinye mgbọrọgwụ strawberry jam ma ọ bụ strawberries, n'ala na sugar.
15. Banana na Kiwi
Kwadebe oatmeal dị ka nhazi usoro, gbakwunye kiwi, banana na almọnd n'ime ihe nkedo ahụ.
16. "Chocolate brownie"
Ị chọrọ chocolate ke usenubọk? Ekwula onwe gi nke a! Chocolate protein ntụ ntụ, koko doro, stevia ma ọ bụ sugar ọzọ replace, na-abụba na mmiri ara ehi na abụba abụba yogọt - ọbụna ndị egwuregwu nwere ike imeli ụdị nri ụtụtụ chocolate.
17. Ụdị ọzọ dị iche iche nke blueberry na banana
Na ndụdụ, gbanwee banana na tomato n'ime puree. Tinye mmiri ara ehi, yogọt, oatmeal. Na ụtụtụ, tinye granola ma ọ bụ muesli maka crunchiness na mkpụrụ ọhụrụ.
18. Banana, mkpụrụ, tomato, mkpụrụ osisi okpomọkụ, ngwa nri, ugu
Dabere na oatmeal na mmiri oyibo, gbakwunye breeze jam na mkpụrụ vaịn oyi, ma ọ bụ banana, mkpụrụ, sirop na vanilla, ma ọ bụ vanilla, nutmeg, cinnamon, sirop, granola na pumpkin purek, ma ọ bụ shuga aja, mango na almọnd.
19. Kọfị na banana parfait
Espresso, mmiri ara ehi almond, koko, vanilla wepụ, pawuda, chia mkpụrụ + flakes. Na ụtụtụ tinye banana na mkpụrụ, dina n'ígwé n'ogo ma ọ bụ ite.