Pākī'ai pā'ani li'ili'i-i ka loloa: ka mea kanu

Inā'oe e nānā i ke ki'i, a laila, no ka mea,'a'ole loa'oe e ho'olālā i nā mea'ai i nā mea'ai. Eia na'e, he nui nā mea'ai e hiki ai iā'oe ke pale ai me ka maka'u'ole i ka loa'a hou o nā paona. Mai mana'o'i'o mai ia'u? A makehewa! Inā ho'ā'o'oe, hiki iā'oe ke loa'a i nā mea'ai'ai me ka ate moa, ka mea, e like me kāu'ike, he ki'eki'e loa i nā calories. 'O ka mea nui o ka mālama'ana i ka mea kūpono'ole,'a'ole e lawe'ia e nā mea'ino, akā, e hō'emi i nā'āpana a ho'emi i ka nui o nā momona i ka manawa e ho'olapalapa ai i kāu mau mea punahele. Ma kēia'atikala e ha'i aku mākou iā'oe i nā mea a pau e pili ana i nā kumu'ai'ai, nā mea ho'omana'o no kā lākou ho'omākaukau'ana a pehea e hiki ai iā'oe ke'olu'olu iā'oe iho me nā kānana maika'i a'a'ole e loa'a i ke kaumaha i ka manawa like.

Nā kuki oatame. 'Ana

Pono e komo ka mea'ai i nā mea olakino maika'i:

• Ho'okahi ho'okahi ke'oke'o o ka oatmeal malo'o.
• Ka hapalua o ka aniani o ka palaoa.
• 'O kekahi'ōla'i, i'oki'ia ma kahi'āpana maika'i.
• Ke kinona o ho'okahi hua.
• 'Elua teasona o ka mea'alamona.
• 'O ka pule'ana i ka lepo no ka palaoa.
• 'O Vanilla a me nā māla waina e'ono.

Alohaʻia i ka honua oatmeal i loko o ka wai uuku, a kali a hiki i ka mea hu nui ae la. Hiki i ka pīpī i ka meaola a ho'ohui'ia me ka'ōlē i kālai'ia, a laila e ho'opau i nā mea i koe a pau i ka pala'a. Inā'oe i'ike ua ho'olo'o loa ka hui'ana, a laila ho'ohui i kahi wai li'ili'i. E uhi i ka pahu me ka mea hana ho'omākaukau i ka mea'ai mea'ai a waiho i loko o ka pahu hauā no ka hapalua hora. E ho oho i ka umu a kau i ka palake ma ka pepa bakena no ka kuke. Hiki iā'oe ke ho'opili iki i ka'aila me ka'aila, akā'a'ole pono. E ho'olapalapa i kahi spoonful o nā kuki, e kau i ka pepa a ho'oku'u i ka umu no 15 mau minuke.

'O kekahi hui'ē a'e o nā kuki oatame

I kēia wā, e ho'ohana mākou i ka oatmeal i'aila'ia ma luna o ka wai ma mua o nā lawai'a. Eia kekahi, ke hāpai nei mākou e pani i ka huka, i loko o ka papa hana mua no ka stevia a i'ole kekahi mea'ē a'e e pani ai. E pono iā mākou nā huahana nei:

• Oatmeal porridge - 300 grams.
• 'O ka palaoa āpau -'elua punetēpō.
• He ho'okahi moa moa.
• 'Ohi - kahi teaspoon.
• Pākahi'ona iki.
• 'Elā waina - 100 maumu.
• 'Ohu a mea pani paha.
• 'Ohe.

Ho'ohui i kēia mau mea a pau a waiho i ka palapalapa e kū no 15 mau minuke. 'O ka hopena hopena e like me ke'ano o ka kirīpi'ona. E kau i ka mahele palaoa ma ka pepa bakena a ho'ouna i ka umu no 20-30 mau minuke.

Nīna'i'a'ai. 'Ana

'O ka lihi'ai kahi hua nui'ē a'e, i'ōlelo'ia e ho'ohana pinepine'ia e ka po'e e makemake e mālama i kekahi mea nui. Me ia e kālua kākou i kā mākou mau mea'ai mea'ai. He'ano like'ole nā mea ho'omana'o o kēia'ano kuke, akā, ua ho'onohonoho mākou ma luna o ka mea i loa'a ka hua li'ili'i o nā huahana. Mahalo i kēia hiki iā'oe ke ho'ōla i ka manawa a me ka ikaika. No laila, e ho'ohui i nā mea i loko o kahi kīla nui:

• 'O ka oatmeal kī'aha - ho'okahi ho'okahi.
• Kāle'a momona li'ili'i - ho'okahi pa'i.
• 'Ohi - e ho'ā'o.
• Nā hua i'oki'ia - ka hapalua hapalua.
• 'O ka kinamona - kahi teaspoon.
• 'O ka pa'akai.

No ka hana'ana i ka hopena o ka paila no ka mānoanoa, e ho'okaho ia me ka kefir a me ka waiū. Ke loa'a'oe i kahi kūlike like, e ho'ouna i nā kalo a me ka'ohi i ka failaki no 20 a 30 mau minuke. Mai poina e uhi i ka pahu ula me ka hō'ailona ma mua o ia. A laila, e ho'oponopono i kou mau lima me nā'āpana li'ili'i li'ili'i a ho'okomo i loko o kahi pāhao tunu. Ma hope o 15 mau minuke hiki iā'oe ke ho'ā'o i nā kuki maika'i a maika'i.

Nā Kūmole Cottage a me'Oatmeal

'O kekahi papa'ai kī'aha, he mea'ai ma'alahi e ho'opili'ia e ka po'e a pau e'ike ana i ka'ai pono:

• Ka'i wahie momona - 200 grams.
• 'O nā'ōmole oatā ('āpana piha) - ho'okahi ho'okahi.
• 'Ohu a stevia - e'ono.
• 'O ka lapalapa'ana i ka paula no ka mea kawili he ho'okahi puna.
• 'Elua mau'āpana'o nā hua moa.

E pupuhi i nā flakes me ka wai wela a, i ka wā e pehu ai lākou, e ho'ohui i ka pua'a me ka protein a me ke kō. E ho'ohui i nā mea i koe a waiho i ka paila e ho'okomo no kahi 20 mau minuke. Preheat i ka umu a me ka hoolaha aku ma ke kāluaʻia parchment no baking. E ho'opiha i nā kinipōpō mai ka mīpalapala, e kau i nā pepa ma ka pepa ae ho'ouna pono i ka pepa i ka umu. E wikiwiki loa ana ka pa'akai, akā ke'ōlelo nei mākou e ha'alele'oe no kekahi mau hola. 'Ike nei, e'oli'oli loa ia i ka lā a'e.

Nā kī'aha me ka ni'i a me ka mai'a

Ma hope o ka heluhelu'ana i ke'ano o kēia kī'aha, hiki iā'oe ke maopopo he hiki'ole ke ho'ololi i ka leo o kou pūhaka:

• 'O kahi'āpana pua'a me ka ha'aha'a ha'aha'a o ka momona.
• Lua mai'a.
• Ho'okahi i ka'ōmole o ka oatmeal.
• 'O Stevia i ka lepo.

E ho'opili i ka mānani me nā hua a kāwili'ia me ka hīnī. Ke loa'a'oe i kahi kānana like, e ho'onui i nā mea i koe. 'Oiai ka "palaoa" e hele mai "i loko o ka pahu hau hau, ho'oma'ama'a i ka umu a me ka'aila i ka ipu kuke. Ma hope o 15 mau minuke hiki iā'oe ke hana i nā pōpō a kau iā lākou ma kahi pepa pani. E nānā inā ua makaukau ka mea e hana ai me ka pā'ani a i'ole e ho'opau wale i ke kino ma hope o ka hapahā o ka hola. E kau i nā kuki i loko o kahi kī'aha maika'i a ho'ouhi ia me ke kāwele ma'ema'e e hiki ai ke ho'olū i lalo a lilo i lalo. Hiki i nā'ōpū ke hana i kahi mea'ono e waiho i loko o ka umu, no laila ua malo'o loa.

Ho'ohana mākou i nā mea ho'olālā hau'oli

Inā'oe e komo ikaika i nā ha'uki, a laila hiki paha iā'oe ke'ike i ke'ano o kēia mea ho'okomo e like me ka protein. He kakaikahi ka po'e i'ike e hiki ke ho'ohana'ia kēia mea e like me nā mea'ala like'ole. E ho'omākaukau no ke kauwela a ho'oma'ama'a i ke'ano o ka ho'omākaukau'ana i nā kuki e pono ai. Recipes kālua me ka kaʻawale kumuʻiʻo makemake ia i ka hemolele hoa no oe i loko o ke kaua no ka maikai huahelu.

Pākī kekeka

Lawe mākou i nā huahana nei:

• 100 maumu o ka li'ili'i momona'ole.
• 100 maumu o nā mele punahele.
• Lua mai'a.
• 'Ekolu punetēpō o ka lālā a me ka fiber.
• 20 grams o ke kinipona me kahi kīlake chocolate.
• Ho'okahi teaspoon o ka koko.

Kāpena i nā hua, ka mai'a a me ka hīnī. E ho'oku'i i nā huahana i koe iā lākou a hui me ka laumā. E kāleka i kekahi mau pōkole mai ka hopena hopena a hā'awi iā lākou i ke'ano. Inā makemake'ia, hiki iā'oe ke ho'ohuki i nā kuki me nā hua a hua paha. Aloha maika'i!

Nā kuki o Oatmeal me ka pilikino

Mai kēia kuki i hiki'ole ke hō'ole i kekahi o ka mea ho'okūkū, no ka mea,'o ia wale nō ka huahana maika'i a me nā mea'ai maika'i:

• Pā i kahi pua'a.
• 'Elua mau ho'omalu.
• 100 maumu o ka oatmeal.
• 100 ml o ka waiū.
• 50 grams o ka protein me kahi mea'ono loa.
• Hiki ke ho'ohana'ia nā mea ho'ohanohano e like me ka makemake.

E koli i nā flakes me ka mīkini kole a mea'aila paha a ho'āla iā lākou me nā hua manu. Ho'opili mākou i ka waiū, i nā'āpana o ka pīni a me ka protein. Ho'opuka mākou i nā blanks ma kahi kuika silikoni a ho'ouna'ia i ka umu. Ma hope o ka hapahā o ka hola e ho'opau i ke kinoea a ho'onoe i ke ake. Ua ho'omākaukau'ia kahi hana maika'i a maika'i i ka papa.

Pāku'i Mana

Inā makemake'oe e ho'okolohua, a laila e ho'ā'o e'oki i kekahi mau kumu'ai kumu'ai mua. Ho'omo'a pinepine nā mea ho'omana'o o nā mea ho'olā'au punahele i kā lākou punahele punahele a me nā mea'ai maika'i. Eia kekahi lā, inā'oe e ho'ohana i nā'ōla'a, e ho'omana'o i ka hā'awi'ana i ka kinamona a i'ole ke vanilla iā lākou. Hiki i ka Lemon a i'ole ka'alanila ke hā'awi i kahi nani i nā pale pastry, a'o ka piha'ana o nā nīpi'eha e hā'awi i kahi kūpono i nā mea'ai'ono. Ho'omaopopo'ia kahi le'ale'a o ke ake i nā hua a me nā mea kanu, kahi e hiki ai iā'oe ke'ōwili i nā preforms ma mua o kou ho'ouna'ana iā lākou i ka umu.

Ke manaolana nei mākou e pono e'ono i kekahi mau kuki'ai'ai, kahi mea kanu me kahi ki'i āu e'ike ai i loko o kā mākou puke. Makemake mākou i ka loa'a maika'i i ka'ike'ana i ke'ano o ka pale gula ma waena o ka pono pono a me nā mea'ono a'a'ole makemake'ia no ka ki'i.