Zvose zviri kuitwa manheru, uye mangwanani unogona kufara chete.
Heano mhemberero yakakosha, maererano neiipi inofanira kugadzirirwa manheru.
- Kutanga, sangana zvakakwana zvakaenzana oat flakes uye chero mvura. Inogona kuva mvura, mukaka, yogurt, juice nezvimwewo. Chinhu chikuru ndechokuti fodya uye mvura yakafanana.
- Wedzera michero yakaoma uye zvinonhuwira.
- Gara mubhodhoro regirazi kana imwe yakasimba yakavharwa uye uende maawa matatu (kana zviri nani usiku hwose).
- Mangwanani ingowedzera michero mitsva, nutswe kana zvimwe zvipiko.
1. Parfait ne yoghurt uye majero echando
Ganya yogurt yechiGiriki (pasina kupisa zvinowedzera), oat flakes uye chia mbeu (nyanzvi yeSpain), edzadza chirongo kana zvimwe zvikamu zvepamusoro zvehugiti nezvidimbu zveanatmeal uye mazai einanfiberi uye blueberries. Inogona kuchengetwa kwemazuva mashoma mufiriji.
2. Orange uye vanilla (kwema 4 servings)
Mukombe we oatmeal, teaspoon yevanilla yakabudiswa, kapu yemuchero wearangi, mbeu kana marimu - zvose zvinosanganiswa uye uende usiku hwose. Mangwanani uwedzere kona yakanyorova uye kaconti yakakangwa.
3. Oatmeal ne maple syrup, banana, walnuts uye peanut butter
Nokuda kweiyo mapeji, mvura (kana imwe mvura) inoda 2 kaviri kupfuura oatmeal, nokuti inotora mbeu dzechia. Sakanidza manheru nemvura, zviyo uye chia, mangwanani ewedzera bhananisi itsva, makungu, maple syrup uye peanut butter.
4. Mbeu dzeSwraberry uye chia
Mamwe manheru, funganya ½ mukombe mafuta, mukaka wemarumondi uye yogurt yepanyama ne 1 kikapu chia mbeu. Mambakwedza, wedzera tsvina dzakachena uye uchi.
5. Mango ane kokonati
Kusvika muchengeti wekutanga nemukaka wearmond, add agave syrup, mango mutsva uye grated kokonati.
6. Ginger uye peach
Wedzera kuhomwe yakakosha nemukaka wearmond mudiki ginger pasi. Mangwanani, kuwedzera peaches.
7. Banana nechokoti
Hapana chinokudzivirira kuti uwedzere oatmeal mukocoa, uwedzere huni hwecocoa, uye pamusoro petiroti yakagadzirwa kana kuti confectionery choroti madonhwe. Uye kana hana yezvokudya ichiri kunyarara, ipapo bhanana. Mbeu dze chia uye michina miviri yeproteiniti inoita kudya kwekudya kwete kungonaka chete, asi inobatsira.
8. Plums uye pistachios
Sakanya oatmeal nemusi wearangi, wedzisa pistachios, maonde, plums.
9. Kafi uye caramel
Yakachena bhanje rakakora kwazvo, uwedzere kapu ye yogurt yakasikwa, 1/2 kapu yekofi, 1/4 mukombe wekaka, 2/3 makapu e oatmeal, vanilla, chia mbeu, maple syrup, 2 mapuniko ecocoa, caramel syrup. Sakanidza zvakanaka, siya mufiriji yeusiku. Mambakwedza wedzera caramel kana sirafu.
10. Banana nemabhurukwe
Dzoza manheru nemafuta ezvibereko yogurt, mangwanani ewedzera bhanan, blubhebheri nemarondi.
11. Apple nekinamoni
Muchidimbu chemukaka nemukaka uye yogurt kuwedzera sinamoni, vanilla, apuro, marimu, peanut butter uye uchi.
12. Tropical Zvibereko
Mango, banana, nuts. Uye mamburera yekutengesa kwepamhepo yakawanda!
13. The Black Forest
Sakanidza mu blender cherry pasina ibwe, vanilla kubvisa, kocoa uye mukaka wemamondi. Muchizanganiswa ichi, soak oatmeal (kana uchida, unogona kuwedzera yogurt). Mambakwedza, wedzera michero yakachena, tsokolati tisi uye kokonati.
14. Strawberry parfait
Sakanidza mukaka wemarmond, yoghurt yemasikirwo, mbeu chia, kona kona, sinamoni uye chiduku chiduku cheamondi. Soak the oatmeal for the night. Mambakwedza add zvakagadziriswa sitirojamu jamu kana strawberries, pasi nehuga.
15. Banana uye Kiwi
Gadzirira oatmeal maererano neshoko rekutanga, wedzera kiwi yakagadzirwa, bhanana nemarimondi muvhare yakagadzirwa.
16. "Chocolate brownie"
Unoda chokoleti mangwanani here? Usazvirambe iwe izvi! Chokoti proteine poda, cacao, stevia kana imwe shuga mumiririri, mukaka wakaoma-mafuta uye pasi-fat-fat yogurt - kunyange vatambi vanogona kutenga chokoti yakadaro yekushambwa.
17. Zvimwe zvakasiyana-siyana zvebribheri nebhanana
Nebhokisi, shandura bhanana nemabriji mu puree. Wedzera mukaka we soy, yogar yenyama, oatmeal. Mambakwedza, wedzera granola kana muesli nekudzvara uye nemuchero mutsva.
18. Banana, mtungu, majikiro, michero yezvipuka, zvinonhuwira, dzungu
Kumusoro wehaatmeal uye mukaka wekonikiti, wedzera bhiriberry jam uye mazai echando, kana bhanana, makungu, sirasi uye vanilla, kana vanilla, nutmeg, sinamoni, sirasi, granola uye purkin puree, kana shuga tsvuku, mango nemaarmond.
19. Kafi nebhanana zvakafanana
Espresso, almond mukaka, cocoa, vanilla extract, sinamoni, chia mbeu + oat flakes. Mangwanani ewedzera bhananisi uye nutswe, uise mumatanda murefu girazi kana chirongo.