Cov khoom no tau tshwm sim thaum pib xyoo pua 20th hauv Switzerland thaum Dr. Bircher-Benner tsim muesli ua zaub mov noj qab haus huv rau cov neeg mob hauv nws lub tsev kho mob. Muesli tau txais kev qhuas thoob plaws thiab ntau yam kev hloov pauv tau tsim nyob rau xyoo dhau los. Thaum xub thawj, muesli suav nrog kev sib xyaw ntawm cov nplej sib txawv nrog ntxiv cov txiv ntseej, noob, thiab daim txiv hmab txiv ntoo qhuav. Muesli txawv ntawm granola vim tias nws tsis qab zib (hauv North America, granola zoo li muaj mov lossis maple phoov ntxiv) thiab tsis ci (txawm hais tias muesli kuj tuaj yeem ci yog tias xav tau).
Noj tshais noj qab haus huv yog qhov tseem ceeb los muab lub zog rau koj kom pib hnub tsis khoom. Yog tias koj xav ua kom koj cov fiber ntau ntxiv, tsis siv nyiaj txiag, muesli tuaj yeem yog qhov kev xaiv zoo tshaj plaws rau pluas tshais. Koj tuaj yeem ua nws yooj yim hauv tsev. Ib qho ntxiv, koj tuaj yeem zam qhov muaj teeb meem ntxiv uas feem ntau ntxiv rau ntim muesli. Lwm qhov zoo dua yog tias koj tuaj yeem ntxiv cov khoom xyaw uas haum rau koj saj. Kab lus no yuav pab koj kawm cov hauv paus ntawm kev ua muesli kom raug.
Cov khoom xyaw
Muesli yooj yim:
- Cereals hauv daim me me, xws li oats hauv av tag nrho, hauv av oats, hauv av rye.
- Txiv hmab txiv ntoo qhuav, kom saj, koj yuav tsum xaiv cov organic, tsis muaj leej faj
- Ceev thiab noob, tag nrho lossis txhoov, kom saj
- Mis
- Yoghurt
- Txiv hmab txiv ntoo tshiab, yog tias koj xav tau
Dr. "thawj" daim ntawv qhia muesli Bircher-Benner: 3 Lab tus kiv cua tos koj rau Webtalk!
- 3 tablespoons medium oats lossis 4 tablespoons tag nrho hauv av oats
- 135 ml ntawm dej
- 180 ml yogurt ntuj nrog cov kab lis kev cai nyob
- 2o ml (4 tsp) kua txiv qaub
- 60 ml (4 tbsp) zib ntab
- 800 gr txiv apples uas tau ntxuav zoo
- 60 g almonds los yog hazelnuts (tsis muaj blanching) finely tws
Daim ntawv qhia yooj yim muesli:
- 4 khob av nplej (hauv daim me me) xws li barley, oats, mov, rye, lossis sau
- khob (65 g) noob paj noob hlis (tev tawm)
- khob (32 g) cov noob taub dag
- khob (72 g) noob hnav noob hnav
- 1 khob (95 g) almonds, coarsely tws
- 1 khob (230 g) txhoov cov txiv hmab txiv ntoo qhuav
- 1 tsp cinnamon hmoov
- Txiv hmab txiv ntoo tshiab
- dawb yogurt
Daim ntawv qhia Swiss-muesli daim ntawv qhia:
- 1 khob (60 g) tag nrho hauv av oats
- khob av av barley
- khob (180 ml) mis nyuj muaj roj tsawg
- 1 loj kua, tshem tawm cov noob thiab finely tws
- 1 pob tawb me me ntawm blueberries (lossis ntxiv lwm cov kua txiv zoo)
- 15 ml (1 tbsp) zib ntab
- 1 khob nonfat yogurt
- khob toasted almond flakes
- 1 g (¼ tsp) cinnamon hmoov
Daim ntawv qhia muesli ci:
- 750 tag nrho cov av hauv av
- 250 gr av barley
- khob ci ci sorghum
- 1 khob hom qoob mog
- 1 khob txiv maj phaub shaved
- khob (48 g) noob hnav noob hnav
- khob almond chips
- 250 gr txiv hmab txiv ntoo qhuav sib tov
- 250 gr sultanas
- khob (32 g) cov noob taub dag
- khob (72 g) cov noob paj noob hlis
Kauj ruam
Kauj Ruam 1. Xaiv daim ntawv qhia muesli uas koj xav ua
Koj tuaj yeem ua raws daim ntawv qhia muesli ib txwm muaj, lossis hloov kho daim ntawv qhia yooj yim thiab ntxiv lwm cov khoom xyaw kom txog thaum koj tau txais daim ntawv qhia muesli uas koj nyiam tshaj plaws. Kab lus no muab ntau txoj hauv kev, tab sis koj tuaj yeem sim sim nrhiav daim ntawv qhia uas haum rau koj saj.
- Basic muesli (tsis pub dawb)
- Muesli “thawj” Dr. Bircher-Benner: koj puas xav tau ntau tus thwjtim?
- Swiss-style muesli (kev hloov pauv ntawm Dr. Bircher-Benner daim ntawv qhia muesli)
- Muesli ci
- Tasty muesli
- Hloov muesli (piv txwv li, sultana-nut lossis raisin-nut muesli, muesli tauj, apricot muesli, chocolate muesli, thiab ntxiv rau)
Txoj Kev 1 ntawm 5: Hauv paus
Kauj Ruam 1. Yuav cov khoom tsim nyog
Xaiv cov khoom zoo tshaj plaws. Sim mus rau tom khw muag khoom noj qab haus huv lossis khw uas koj tuaj yeem nrhiav cov khoom xyaw uas ib txwm tshiab. Yog tias koj muaj kev ua xyem xyav txog qhov zoo ntawm cov khoom, nug tus muag khoom ncaj qha los ntawm qhov chaw nws muab nws cov khoom muag.
- Yog ua tau, yuav cov khoom organic. Koj tuaj yeem siv: oat chips (ib txwm), av rye, hauv av barley, av txhuv, thiab av sau.
- Saib rau cov txiv hmab txiv ntoo qhuav, tsis muaj sulfur. Cov txiv hmab txiv ntoo qhuav zoo li no yuav zoo dua thiab tsis muaj cov ntsiab lus sulfur ua rau nws muaj kev nyab xeeb rau cov neeg uas ua xua rau leej faj, xws li cov neeg mob hawb pob.
- Sim xaiv cov noob txiv ntoo thiab noob qoob loo. Nws tseem zoo dua yog tias koj yuav cov txiv ntoo thiab cov noob uas tseem muaj cov tawv nqaij/plhaub ntawm qhov no ua kom ntseeg tau qhov tshiab. Nco ntsoov tias txiv laum huab xeeb thiab cashews tsis yog txiv ntseej, tab sis koj tuaj yeem ntxiv lawv yog tias koj nyiam.
- Thaum yuav mis thiab yogurt, dua, organic yog qhov kev xaiv zoo tshaj plaws. Yog tias koj tsis noj cov khoom siv mis nyuj, nrhiav lwm cov khoom siv mis, xws li kua zaub, oat, lossis mis nyuj thiab yogurt.
- Tsis txhob yuav ntau. Nws yog qhov zoo dua los yuav cov khoom xyaw kom txaus, ntxhib los ua muesli li ob peb lub lis piam, thiab yuav ntau dua thaum cov khoom tawm. Txoj kev no, koj yuav ib txwm siv cov khoom xyaw tshiab tshaj plaws thiab tsis muaj cov khoom siv hauv lub sijhawm.
Kauj Ruam 2. Npaj lub thawv ntim khoom
Muesli yuav tsum tau muab cia rau hauv lub thawv ntim cua kom nws tshiab. Saib rau lub thawv kaw uas tsim nyog, piv txwv li lub hnab yas nrog daim clip, lossis lub khob iav nrog lub hau kaw kom nruj, thiab lwm yam) Khaws cov muesli hauv qhov chaw txias, tsaus.
Kauj Ruam 3. Sib tov tag nrho cov khoom xyaw
Nws yooj yim tshaj plaws yog tias koj sib xyaw cov khoom xyaw hauv lub tais loj thiab tom qab ntawd ncuav lawv rau hauv lub khob. Txawm li cas los xij, yog tias lub thawv ntim khoom loj txaus los tuav cov khoom xyaw, koj tuaj yeem sib xyaw cov khoom xyaw ncaj qha rau hauv lub thawv (saib cov theem hauv qab no). Yog tias koj tab tom ua muesli yam tsis tau ua raws cov lus pom zoo, nco ntsoov tias feem ntau ntawm muesli yog cov nplej, thaum koj tuaj yeem ntxiv lwm cov khoom xyaw rau koj nyiam. Tsis txhob hnov qab tias cov txiv hmab txiv ntoo qhuav muaj cov calories ntau thiab fructose. Yog li, siv tsawg li tsawg tau. Lossis, koj tuaj yeem ua raws qhov feem pom zoo hauv daim ntawv qhia hauv kab lus no.
Txiav cov txiv hmab txiv ntoo qhuav loj dua, xws li qhuav apricots lossis txiv apples, ua tej daim me me kom sib tov zoo. Cov txiv hmab txiv ntoo qhuav me me, xws li raisins thiab cov txiv ntoo qhuav, tuaj yeem sab laug tag nrho. Cov txiv hmab txiv ntoo qhuav feem ntau kim, tab sis koj tsuas xav tau me me los ntxiv qee qhov tsw rau muesli
Kauj Ruam 4. Sib tov zoo
Tsis txhob ntim cov ntim ntim rau ntawm ntug. Tawm qhov chaw me me rau saum, tom qab ntawd kaw lub hau thiab tig lub khob kom maj mam ob peb zaug kom txog thaum tag nrho cov khoom xyaw ua ke zoo.
Kauj Ruam 5. Txaus siab rau muesli hauv tsev
Koj tuaj yeem muaj muesli nrog mis lossis yogurt thiab txiv hmab txiv ntoo tshiab (npaj cais). Txheeb xyuas daim ntawv qhia hauv qab no rau cov tswv yim yuav ua li cas thiaj muaj muesli nrog yogurt thiab txiv hmab txiv ntoo.
Txoj Kev 2 ntawm 5: Dr. “thawj” Daim ntawv qhia Muesli Bircher-Benner: Kev Hloov pauv
Daim ntawv qhia no feem ntau tsuas yog hu ua "Muesli Bircher". Thaum xub thawj, cov khoom noj no tau hu ua "kua zaub", tsis yog cereal rau pluas tshais. Txawm hnub no koj tuaj yeem txaus siab nws ua khoom qab zib lossis noj tshais.
Kauj Ruam 1. Ncuav dej rau hauv lub tais
Ntxiv oats. Tsau ib hmos.
Kauj Ruam 2. Sib tov yogurt nrog kua txiv qaub
Ntxiv rau qhov oats soaked, nrog rau zib ntab.
Kauj Ruam 3. Muab cov txiv apples uas tsis tau tev tawm ncaj qha rau hauv muesli
Do zoo kom cov xim tsis hloov.
Kauj Ruam 4. Muab cov txiv ntseej tso rau saum
Koj npaj tau txaus siab rau muesli.
Immersion Variation
Kauj Ruam 1. Sim qhov kev xaiv no
Hauv qhov kev hloov pauv no, koj tsau muesli thaum hmo ntuj thiab cov kua qaub lactic yuav ua rau cov nplej softer. Koj yuav tau txais txiaj ntsig zoo vim muesli zom tau yooj yim dua thiab nqus tau cov as -ham ntau tshaj plaws.
Tsau muesli thaum hmo ntuj hauv 1 khob dej, yogurt thiab txiv apples. Npog lub tais nrog lub phaj thiab muab tso rau hauv lub tub yees
Txoj Kev 3 ntawm 5: Muesli ib txwm muaj
Kauj Ruam 1. Npaj lub tais loj, tom qab ntawd sib tov tag nrho cov khoom xyaw
Muesli tau npaj los khaws lossis ua haujlwm. Ntxiv txiv hmab txiv ntoo thiab yogurt rau saum.
Kauj Ruam 2. Ntxiv ntau yam khoom xyaw rau muesli
Koj tuaj yeem siv cov noob ci thiab txiv ntseej. Ntxiv ib khob txiv maj phaub, los yog flaxseed. Yog tias koj nyiam vanilla, ntxiv vanilla pods rau hauv lub tais. Vanilla yuav txhim kho qhov saj ntawm muesli.
Txoj Kev 4 ntawm 5: Swiss-Style Muesli
Kauj Ruam 1. Siv lub tais me me thiab sib tov av oats thiab barley nrog mis
Khaws rau hauv lub tub yees thaum hmo ntuj.
Kauj Ruam 2. Tshem lub tais tawm ntawm lub tub yees thaum noj tshais thiab ntxiv lwm cov khoom xyaw
Do zoo. Muesli tau npaj los ua haujlwm.
Txoj Kev 5 ntawm 5: Ci Muesli
Kauj Ruam 1. Preheat qhov cub kom 180 ° C
Kauj Ruam 2. Kab ib daim ntawv ci nrog ntawv parchment
Kauj Ruam 3. Ncuav cov oats rau hauv lub lauj kaub thiab kis nws tusyees
Muab tso rau hauv qhov cub thiab ci li 15 feeb, lossis kom txog thaum Golden xim av. Saib kom zoo zoo li oats kub hnyiab tau yooj yim, thiab sib tov ntau zaus.
Kauj Ruam 4. Nqa ib lub lauj kaub ci, ci cov txiv maj phaub shaved, noob hnav noob hnav thiab almonds
Sib tov kom nws tsis hlawv. Tshem tawm ntawm tshav kub thiab cia kom txias.
Kauj Ruam 5. Thaum txias, sib tov tag nrho cov khoom xyaw thiab ncuav rau hauv lub thawv ntim cua uas kaw
Yog tias koj kaw lub thawv kom zoo tom qab siv, ci muesli yuav nyob ntev li ob lub lis piam.
Lub tswv yim
- Yog tias koj nyiam ntau ntau yam, siv lub thawv me me thiab ua ntau hom muesli, xws li chocolate muesli hauv ib lub tais, txiv hmab txiv ntoo qhuav muesli hauv lwm qhov, thiab ntxiv rau.
- Sim ntau hom yogurt (tsis muaj ntsev) kom txog thaum koj pom ib qho uas koj nyiam. Qhov saj ntawm yogurt tuaj yeem yog qaub heev lossis nruab nrab. Koj tuaj yeem sib tov yogurt nrog mis yog tias nws qaub heev.
- Koj tuaj yeem ua muesli siv oats thiab txiv ntseej. Ces txuag. Raws li kev hloov pauv, nchuav cov txiv hmab txiv ntoo tshiab thiab qhuav thaum koj xav noj nws. Qhov muesli no tseem tuaj yeem siv ua zaub mov sov thiab noj sib pauv tau.
- Tag nrho cov av oats feem ntau raug xaiv los ua cov khoom tseem ceeb, txawm tias lawv tsis sib xyaw nrog lwm cov nplej. Mus rau tom khw muag khoom uas muag cov khoom xyaw ntuj thiab nrhiav lwm cov nplej rau ntau yam thiab kev ntxhib los mos.
- Yog tias oats tawv dhau, tsau lawv luv luv hauv mis, yogurt, lossis sib xyaw raws li tau hais hauv ob peb ntawm cov zaub mov txawv hauv kab lus no.
- Muesli zoo tshaj plaws ua khoom qab zib, lossis txau cov txiv hmab txiv ntoo qab zib, muffins, ncuav qab zib, ncuav qab zib, cutlets, muesli/granola sticks, thiab ntxiv rau.
- Yogurt "mus zoo" nrog muesli yog tias koj xaiv cov khoom uas tsis tuab (xws li gelatin, pectin, lossis hmoov txhuv nplej siab).
- Khaws muesli hauv qhov chaw qhuav thiab txias.
