Cuntadan kuleylka leh waxaa lagu dhejiyaa dhar iyo dhadhan. Iskuday siriyalka buluuga ah oo la jiido sharoobada khudradda iyo sabiibta, ama dusha sare ee blueberries ama strawberries. Dalaggu waa isbeddel fiican oo ka samaysan oatmeal ama cream of wheat.
Cuntadani si fudud ayaa loo labisanayaa quraacda qoyska.
Eeg Sidoo kale
Suugo Dheecaan ah oo Dheeraad ah
Gawaarida Degdegga ah ee Habboon ee Isbedelka
Waxa aad u Baahantahay
- 1/2 koob oo ah kalluunka qamadi (qashin dhexdhexaad ah)
- 1 illaa 1 1/4 koob oo caano ah (skim ama 1%, oo lagu daray waxyaalo dheeraad ah)
- 1/4 qaado oo cusbo ah
- Ikhtiyaari: 1 qaado oo sonkor leh oo bunni ah (xiran, iftiin ama madow)
- Xulashada Xulashada: sonkorta bunka, sharoobada maple, blueberries, strawberries, sabiib, qaboojiye la qalajiyey
Sida loo sameeyo
Bakhshi yar yar, isku darso buluugga, caano 1 koob, cusbo, iyo 1 qaado oo sonkor leh, haddii loo baahdo. Soo qaado karkar. Iska yaree kulaylka ilaa dhexdhexaad, oo isku kari, kareyso si joogta ah, ilaa intaa ka sii dheer iyo hindisada, ilaa 12 illaa 16 daqiiqo. Ku dar caano yar ama biyo badan haddii loo baahdo maxaa yeelay waxay ku dhowdahay dhammaadka wakhtiga karinta.
Ku darso sharoobada maple yar iyo / ama sonkorta bunka, ama dusha sare ee berry, sabiib, ama qaboojiye qalalan, sida la rabo.
Talooyin
Boorashka Cuntada Dufan kasta Caanaha ku jira mashiinka qafiifka ah leh 1 qaado oo sabdo ah. Ku dar muraayada, burka sarreenka, ama miro leh qadarka biyaha iyo milixda ku qoran baakada (inta badan 2 ilaa 1 saami, ama 2 koob oo biyo ah 1 koob oo ah hadhuudh). Dabool oo iska kari ilaa 6 ilaa 8 saacadood. Ku dar tufaax la jarjaray iyo qori, sabiib iyo nuts, ama aad jeceshahay inaad ku darto.
Waxaad sidoo kale u eg kartaa
Farqiyada u dhexeeya Rolled, Steel-Cut, Ovats degdeg ah, iyo More
40 Quruxda quruxda badan iyo Quruxda
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 155 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 2 g |
| Fat | 1 g |
| Kolestarool | 9 mg |
| Sodium | 45 mg |
| Carbohydrateska | 27 g |
| Fiber diirran | 3 g |
| Protein | 6 g |