- i-crushed wheat cereal - ingilazi engu-1
- amanzi - 2 izinkomishi
- ibhotela - 1 Ubuciko. i-spoonful
- usawoti - - ukunambitha
Ibhuloho lamanzi lalikhona ematafuleni okhokho bethu kokubili ngesikhathi samaholide, nasemkhakheni wokuphila kwansuku zonke. Isikhumba segorosi asigcini nje ngokunciphisa ukudla kwakho, kodwa futhi sizoletha izinzuzo ezibalulekile emzimbeni. I-porridge porridge iqukethe inani elikhulu le-fibre, okusho ukuthi ngokuyisebenzisa, uzokhohlwa ngezinkinga ngokugaya. Ama-groat groats aqukethe i-phosphorus, i-zinc, i-iron, i-beta-carotene, kanye namafutha emifino, amaprotheni, amavithamini B1, B2, i-vitamin E nezinye. Ukudla kunamakhemikhali okuqinisa, kwandisa ingculazi, kunciphisa izinga le-cholesterol egazini futhi kususa ubuthi emzimbeni. I-porridge iphariji i-calori ephansi, ngakho ingadliwa yilabo abadliwayo. Indlela yokupheka ukolweni wegorosi: Hlanza i-rump rump. Esikhathini samapuphu uletha amanzi asawoti ngamathumba, ukulingana - 1 indebe yezitshalo 2.5 izinkomishi zamanzi. Engeza i-rump rump, ibhotela. Geza, ulethe ngamathumba, bese unciphisa ngokushesha ukushisa nokumboza. Ukupheka kuze kube yilapho iphariji ingamanzi amanzi cishe. Uma kunembile nje amanzi esele esezansi epanini, sisusa ipani emlilweni, simboze ngethawula futhi siyithumele endaweni efudumele (ngiyibeka ehhavini elivaliwe) ngehora eli-1. Ngemuva kwehora, iphariji likakolweni lingakhonjiswa etafuleni, lizobe lilula futhi lihle. Bon appetit! ;)
Izinkonzo: 4