AMAKHUKHI WE-OATMEAL - IMIKHIQIZO YOKUDLA NEZISEKELO

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Imikhiqizo:

i-oatmeal - 200 g;
i-bran - 50 g;
amanzi - 1 inkomishi;
imbewu yelanga - 15 g;
imbewu ye-caraway - 10 g;
imbewu ye-sesame - 10 g;
usawoti ukunambitha.

Ukupheka:

Hlanganisa ufulawa, i-bran, imbewu. Faka amanzi kancane kancane bese upheka inhlama ebunjiwe (hhayi uketshezi).
Preheat kuhhavini (ama-degree angama-180). Mboza iphepha lokubhaka ngephepha lesikhumba.
Beka inhlama ekhasini lokubhaka, usakaze ngezandla zakho, ekugcineni ulinganise ngophini wokugoqa. Zombili izandla nezikhonkwane zokugoqa kufanele zibe mnyama, ngaphandle kwalokho isisindo sizonamathela.
Ngommese, sika inhlama ebomvu ibe izingcezu zosayizi oyifunayo. Kuyadingeka ukuyisika ngaphambi kokubhaka, cishe akunakwenzeka ukuhlukanisa ikhekhe eliphelile libe izingxenye elilinganayo ngisho nezingxenye.
Isikhathi sokubhaka - imizuzu engama-20. Vumela isibindi esiqediwe ukuphola, bese usihlephula ukusikeka.

Kumakhukhi ayi-100, ama-216 kcal, ama-8.3 g amaprotheni, ama-6 g wamafutha, angama-32 g ama-carbohydrate adingekayo. Izinombolo zingase ziqwashise, kepha akukho okufanele zikhathazeke ngakho. Amakhukhi alula kakhulu ngesisindo futhi angahlukaniswa abe izingcezu ezincane, cishe ezingenasisindo.

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