Izakhamuzi kanye nezondlo zokudla ziphikisa ukuthi i-oatmeal ebisi ilungele ukudla kwasekuseni okuphelele, okunempilo. Ulungiswa ngokushesha, unikeza umzimba ngazo zonke izakhi ezidingekayo futhi unikeza icala lamandla usuku lonke.
I-oatmeal porridge ebisi: inzuzo kanye nokulimala
I-porridge ipharizi inomphumela omuhle esiswini, inomthelela ophikisayo we-antioxidant, inciphisa kakhulu izinga lonke le-cholesterol egazini, linciphisa ingozi yegazi, liqinisa izicubu zomzimba futhi lihlanza kahle amathumbu kusuka ku-slags. Isitsha esisodwa se-cereal, esidliwa ngesidlo sasekuseni, sikwenza ukuba singakwazi ukuzwa indlala kuze kube semini, sithuthukise umzimba nge-fibre ne-carbohydrates, sigcwalise ngamavithamini A, E, K, PP kanye neqembu B, amaminerali abalulekile kanye nama-microelements abalulekile.
Ukusetshenziswa okuqhubekayo kwe-oatmeal kuqeda ukudonsa, ukubola kolunye uhlangothi, ukulawula i-asidi, kugqugquzela ukusebenza kwesibindi ne-thyroid, kusiza ukugxila nokuthuthukisa inkumbulo. Odokotela batusa ukuba bafake isidlo ekudleni kwabantu ababhekene nezifo zenhliziyo, i-enterocolitis, izilonda, i-gastritis kanye ne-dystonia yemifino.
Kodwa kungakhathaliseki ukuthi i-porridge ewusizo kangakanani, akufanelekile ukuyidla nsuku zonke. Ngokuvamile lokhu kuholele ekuphukeni komsebenzi wokunambitheka kwe-vitamin D ne-calcium, esikhathini esizayo okungabangela ukuqala kwe-osteoporosis futhi kuholele ekuthuthukiseni uhlelo lwesithambo.
Oatmeal ebisi: okuqukethwe kwe-caloric
I-oatmeal porridge ifakiwe ohlwini lwezitsha ezifanele ukudla okunomsoco. Inani laso le-calorific linqunywa okuqukethwe kwamanoni okuyingxenye yobisi nesamba ushukela olusetshenziselwa ukupheka. Inkomba ephansi kunazo zonke ngu-105.67 kcal, kanti eliphakeme kakhulu liyi 113.36 kcal nge 100 g yomkhiqizo. Uma upheka ubhontshisi ngobisi oluncibilikisiwe, amanani azoba ngaphezulu - 174.56 kcal.
I-oatmeal porridge ebisi: iresiphi yezingane
Kubantwana kuyisifiso sokupheka isikhukhula se-oatmeal kuphela kubisi lwezingane olukhethekile. Linabantu abaningi kakhulu, liqukethe inani eliphakeme lamafutha namaprotheni, linama-asidi aphansi kakhulu futhi alicasuli uhlelo lokugaya ingane. Ibhodlela noma i-tetrapack ngokuvamile kuboniswa kusukela kuneminyaka engakanani ongayisebenzisa ngayo umkhiqizo wokulungiselela izitsha zezingane.
Izithako ezidingekayo:
- ama-oat flakes oats - 250 g
- ushukela - 2 tbsp
- ubisi - 500 ml
- Ibhotela - 25 g
- usawoti
Imfundo yesinyathelo-by-step
- Embizeni enomile, uthele ubisi, vumela ukupheka phezu komlilo ophakathi, ukunciphisa ukushisa okungenani, faka ngobumnene yonke ivolumu yamafutha bese upheka imizuzu engaba ngu-5. Njalo ugqugquzela i-oatmeal ukuze inganamatheli phansi futhi ingashisi.
- Njalo ugqugquzela i-oatmeal ukuze inganamatheli phansi futhi ingashisi. Ekupheleni, uhlobise iphariji elincane bese ufafaza ushukela.
- Engeza ucezu lwebhotela, umboze ngesembozo, ususe epulatifheni bese ushiya imizuzu engu-10-15.
- I-porridge ekulungele efakwa esitsheni, ihlobisa ngentando futhi ithole ingane.
I-oatmeal porridge ebisi: iresiphi yokupheka ngezithelo
I-oatmeal, ephekwe ngamantongomane nezithelo, ingabizwa ngokuthi i-dessert enhle egcwele. I-Porridge ibheka ngokukhangayo ngaphandle, inomusa omuhle, othakazelisayo futhi inephunga elimnandi, elincane elimnandi.
Izithako ezidingekayo:
- ama-oat flakes - 150 g
- ubisi 1.5% - 400 ml
- omisiwe - 25 g
- ama-apricot omisiwe - 25 g
- ibhanana - isiqephu 1
- i-walnuts eqoshiwe - 50 g
- i-apple - i-1 pc
- i-currant ebomvu - 50 g
- ushukela
- isinamoni
- ibhotela
Imfundo yesinyathelo-by-step
- Ubisi uthele epanini elincane loqweqwe lwawo koqweqwe lwawo bese uletha ngamathumba phezu komlilo ophakathi.
- Ngenisa ngesineke i-oatmeal, unciphise ukushisa futhi, uvuselele njalo, ubilise imizuzu emihlanu.
- Thela ushukela ube ngophuji, faka ibhotela uphinde ususe umlilo.
- Sika isithelo sibe yizicucu bese ufafaza isinamoni.
- I-riil ubilise ngamanzi abilayo, ama-apricot omisiwe namantongomane. Engeza izithelo ezintsha uphinde uhlanganise kahle.
- Hlanganisa i-porridge ngexube elimnandi, uhlobise ngama-berrants amajikijolo bese ukhonza etafuleni.
I-oatmeal porridge ebisi ku-multivariate
I-oatmeal, eyenziwe nale recipe, ifinyelele futhi inomsoco, ivule kahle izindonga zesisu futhi inikeze umzwelo isikhathi eside. Uma ufuna ukufeza ukuhambisana okunamnene, udinga ukubeka ama-flakes amancane ku-multivark, futhi, ngokuphambene nalokho, uthele amanzi amaningi.
Izithako ezidingekayo:
- ubisi 1.5% - 1 tbsp
- ama-oat flakes - 125 g
- ushukela - 1/3 tsp
- usawoti
- ibhotela
Imfundo yesinyathelo-by-step
- Ukuvutha, hlambulula ngaphansi kwamanzi agijima, uthele ku-bowl multivariate, uthele ubisi ekamelweni lokushisa bese uhlangana kahle. Bese ushukela noshukela omncane.
- Khetha uhlelo "Ilayisi", "Isobho" noma "Porridge" bese uqala ukupheka ngaphandle kokuvala isembozo.
- Lapho amathumba oketshezi, wehlisa isembozo bese uqhubeka nokupheka.
- Ngemuva kwesignali yomsindo ememezela ukuphela kohlelo, faka ucezu lwebhotela ku-oatmeal, faka imodi "Ukushisa" ku-multivark bese uyishiya imizuzu engu-10.
- I-porridge ekulungele efomini elishisayo ukukhonza. Uma ufisa, zihlobise ngezithelo ezomile noma ezisha, amantongomane, izithelo ezifakiwe, i-marmalade noma i-jam.
Indlela yokupheka oatmeal ngobisi namanzi
Ngokusetshenziswa njalo kwe-oatmeal, abanye abantu baqaphela ukubonakala kwesimpawu esinjengokuqothulwa kwenhliziyo. Ukuze ugweme lesi simzuzwana esingathandeki, abapheki batusa ukuphuza amanzi ngesikhathi sokupheka.
Izithako ezidingekayo:
- i-oatmeal - 9 tbsp
- amanzi ahlungwa - 350 ml
- ubisi 2.3% - 350 ml
- ushukela - 2 tbsp
- usawoti
- ibhotela
Imfundo yesinyathelo-by-step
- Esigubheni esithintekayo uthele ubisi namanzi, gcwalisa ama-flakes, uhlanganise bese ubeka ukushisa okuphakathi.
- Lapho isisindo sigxuma kancane, susa ushukela bese uletha ngamathumba, ivuselela njalo.
- Pheka ukushisa okuphansi imizuzu engu-3 ukuya kwemihlanu ukuze uguqule ngokuphelele.
- Susa kusukela epulatifeni, ikhava bese ume imizuzu embalwa.
- Thela i-porridge ngamapuleti bese uyikhonza etafuleni ngobisi oluncibilikile, ujamu, uju, ama-marmalade nanoma yimaphi amanye amaswidi.
Indlela yokupheka i-oatmeal enhle nesingavamile: imfundo yevidiyo
I-oatmeal porridge ebisini yisidlo esilula, kodwa futhi singenziwa futhi sibe nesipesheli. Ukuze wenze lokhu, udinga nje ukusebenzisa ukulungiselela akuyona ubisi lwezinkomo zendabuko, kodwa izithelo ezimnandi. I-Porridge kule nguqulo izothola ukunyakaza okungeziwe futhi ukunambitheka okumnandi, okunomthelela kakhulu.