Zonsezi zimachitika madzulo, ndipo m'mawa mukhoza kusangalala nazo.
Pano pali zoyambira, malinga ndi zomwe oats ayenera kukonzekera madzulo.
- Choyamba, sungani muyezo wofanana oat flakes ndi madzi aliwonse. Zikhoza kukhala madzi, mkaka, yogurt, madzi ndi zina zotero. Chinthu chachikulu ndikutentha ndi madzi mofanana.
- Onjezerani zipatso zouma ndi zonunkhira.
- Ikani mu mtsuko wa galasi kapena chophimba china chotsekedwa ndipo mutenge maola atatu (kapena bwino usiku wonse).
- M'mawa muwonjezere zipatso, mtedza kapena zojambula zina.
1. Parfait ndi yoghurt ndi zipatso zowonongeka
Sakanizani yogrit yog yogurt (popanda zowonjezera), tizilombo toyambitsa matenda (chikapu cha Spanish), kenaka mudzaze botolo kapena zigawo zina zapamwamba za yogati ndi mandimu, ma rasipiberi ndi blueberries. Angasungidwe kwa masiku angapo mufiriji.
2. Orange ndi vanila (4 servings)
Chikho cha oatmeal, supuni ya supuni ya chotsitsa cha vanila, chikho cha madzi a lalanje, mbewu kapena mtedza - zonse zisakanike ndikuchoka usiku wonse. M'maŵa kuwonjezera kagawo kakang'ono ndi kokonati kakang'ono kokazinga.
3. Oatmeal ndi mapulo, nthochi, walnuts ndi batala
Pachifukwa ichi, madzi (kapena madzi ena) amafunikira nthawi 2 kuposa oatmeal, chifukwa Idzatenga mbewu za chia. Sakanizani madzulo ndi madzi, tirigu ndi chia, m'mawa muonjezerani nthochi, mtedza, madzi a mapulo ndi batala.
4. Mbewu za Strawberry ndi Chia
Madzulo, sakanizani ½ chikho chikho, mkaka wa amondi ndi yogurt yachilengedwe ndi supuni 1 ya chia. M'mawa, onjezerani zipatso zatsopano ndi uchi.
5. Mango ndi kokonati
Kufunika kokhala ndi amondi mkaka, onjezani agave madzi, mango watsopano ndi kokonati ya grated.
6. Ginger ndi pichesi
Onjezerani kufunika kokhala ndi mkaka wa amondi pang'ono ginger. M'mawa, yonjezerani mapichesi.
7. Banana ndi chokoleti
Palibe chomwe chimakulepheretsani kuti muzitsuka mu cocoa, kuwonjezera ufa wa kakao, komanso pamwamba pa chokoleti chokoleti kapena madontho a chokoleti. Ndipo ngati chikumbumtima chodyera chikadali chete, ndiye kuti nthochi. Mbewu za chia ndi makapu angapo a mapuloteni amapanga kadzutsa osati zokoma zokha, komanso zothandiza.
8. Plums ndi pistachios
Sakanizani oatmeal ndi madzi a lalanje, onjezerani pistachios, nkhuyu, plums.
9. Khofi ndi caramel
Katsamba kofiirira kwambiri, kaphatikizidwe kapu ya yogurt yachilengedwe, 1/2 kapu ya khofi, 1/4 chikho cha mkaka, makapu 2/3 a oatmeal, vanila, mbewu za chia, madzi a mapulo, supuni 2 za kakao, madzi a caramel. Sakanizani bwino, chokani mufiriji usiku. M'mawa yikani caramel kapena madzi.
10. Banana ndi blueberries
Lembani madzulo ndi flakes ya yogurt ya zipatso, m'mawa yikani nthochi, mabuluu ndi ma almond.
11. Apulo ndi sinamoni
Mu chiyankhulo chachikulu ndi mkaka ndi yogati wonjezerani sinamoni, vanila, apulo, mtedza, batala wa mandimu ndi uchi.
12. Zipatso za Tropical
Mango, nthochi, mtedza. Ndipo ambulera yamalonda kwa mlengalenga wambiri!
13. Black Forest
Sakanizani ndi blender chitumbuwa popanda mwala, vanila Tingafinye, kaka ndi mkaka wa amondi. Muzakusakaniza, soak oatmeal (ngati mukufuna, mukhoza kuwonjezera yogurt). M'mawa, onjezerani zipatso zatsopano, chokoleti ndi kokonati.
14. Strawberry parfait
Sakanizani mkaka wa almond, yoghurt wachilengedwe, mbewu za chia, kokonati youma, sinamoni ndi zolemba zina za amondi. Lembani oatmeal usiku. M'mawa kuwonjezera zokometsera sitiroberi kupanikizana kapena strawberries, pansi ndi shuga.
15. Banana ndi Kiwi
Konzani oatmeal molingana ndi chophimba chachikulu, onjezerani kiwi, banana ndi amondi odulidwa mu phala lotsirizidwa.
16. "Chokoleti Brownie"
Kodi mukufuna chokoleti m'mawa? Musadzidzikane nokha! Chokoleti puloteni ufa, plain kakale, stevia kapena shuga wothandizila, mkaka wa mafuta ochepa komanso mafuta otchire yogurt - ngakhale othamanga angathe kutenga kadzutsa kowonjezera.
17. Mtundu wina wa buluu ndi banana
Ndi mphanda, tembenuzani nthochi ndi zipatso mu puree. Onjezani mkaka wa soya, yogati yachirengedwe, oatmeal. M'mawa, onjezerani granola kapena muesli kuti mutenge zipatso ndi zipatso zatsopano.
18. Banana, mtedza, zipatso, zipatso zozizira, zonunkhira, dzungu
Potsatira maziko a oatmeal ndi mkaka wa kokonati, onjezerani kupanikizana kwa mabulosi abulu ndi mazira, kapena nthochi, mandimu, madzi ndi vanila, kapena vanila, nutmeg, sinamoni, madzi, granola ndi puree wa dzungu, kapena shuga wofiira, mango ndi amondi.
19. Khofi ndi nthochi zimafanana
Mafuta a mchere, mkaka wa amondi, kakale, chotsitsa cha vanilla, sinamoni, mbewu za chia + oat flakes. M'mawa muwonjezerani nthochi ndi mtedza, muyikeni muzitali kapena galasi.