Iyini i-fiber, okuvela kulokho okwenziwa - izindlela zokupheka ezisuka ku-oatmeal

Ezinsukwini zakudala, wonke umuntu wayazi ukuthi i-fiber iyini, ngoba umkhiqizo wawusetshenziselwa kakhulu ukudla okunomsoco futhi kwakuyisizathu esibalulekile sokulungiselela izitsha ezihlukahlukene. Ngokuhamba kwesikhathi, ubuchwepheshe obusha kancane kancane bufaka esikhundleni sokusetshenziswa kohlelo lwezinto eziwusizo, okungabazeki ukuthi kunezinto eziwusizo kakhulu kunamanje.

Yini ewusizo oatmeal?

I-oatmeal ngokuyinhloko ufulawa owenziwe ngamabele ngaphandle kokuhlanzwa ngaphambilini, ukuze umkhiqizo ugcine zonke izinto ezibalulekile eziqukethe igobolondo lokudla. Lo mkhiqizo ufanelana kahle nokudla okunempilo futhi uzoba ingxenye ehle kwimenyu enempilo. Njengoba ufunde ukuthi i-oatmeal fiber iyasiza yini, wonke umuntu uzofuna ukuyisebenzisa njalo ngangokunokwenzeka ekuphekeni ekhaya.

1. Umkhiqizo uqukethe isabelo sezingonyama zamaphrotheni, i-fiber yokudla kanye nazo zonke izinhlobo zamavithamini.
2. Umphumela ovuzayo we-fiber kwi-mucosa yesisu kubaluleke kakhulu ezifweni zomuthi wamathumbu.
3. Izinto ezitholakala kule nxenye zinomthelela omuhle ekupheleni kwe-endocrine, ukwesaba nokuzivikela komzimba, ukuvimbela ukwakhiwa kwezicubu, ukuhlanza umzimba wezinto eziyingozi kanye ne-toxin, i-antioxidant yemvelo kanye ne-anti-depressant.
4. Ukusetshenziswa kwe-oatmeal ekudleni kunciphisa izinga le-cholesterol, kukhuthaza ukuvuselelwa nokuvuselelwa kwamaseli, ukukhipha isisindo esiningi.

Indlela yokwenza i-oatmeal ekhaya?

Ukuqonda, yini oatmeal, ongayilungisa umkhiqizo obalulekile ekhaya. Ukuba khona kwamagajethi wanamuhla kuzokwenza kube lula ukwenza inqubo yokudala ingxenye futhi uqinisekise ukusebenza kwayo okuphezulu.

1. Ngokuvamile, i-oatmeal yenziwe ngama-oats, kaningi kakhulu kusuka ebhali noma i-peas.
2. Ama-oats agonywa usuku, njalo aguqula amanzi.
3. Imbewu evuvukalayo iyisithambile se-steamed (ku-boiler double noma multivark) ihora eli-1.
4. Faka i-oatmeal ebhodini lokubhaka bese uyomisa ehhavini ngamagremu angu-100, uvuselela, kuze kube yilapho imbewu inombala obomvu emahoreni ama-5.
5. Esigabeni sokugcina, okusanhlamvu kugalelwa i-powder, besebenzisa umshini wesandla, i-grinder yekhofi, noma indlela eyinkimbinkimbi - ihlonywa emanzini.

Ukupheka kwe-oatmeal

Ukuqonda izicabha ezihlonishwa isikhathi se-cookery kazwelonke yaseRashiya, kubalulekile hhayi kuphela ukwazi ukuthi ungalungisa kanjani isiqephu sasekhaya, kodwa futhi ukwazi ukuwusebenzisa ngokusebenza. Futhi kwenziwa ngesandla, futhi umkhiqizo othengiwe ungaba yisisekelo esihle kakhulu sokuthola izitsha eziningi eziwusizo.

1. Ukupheka okuvela ku-oatmeal kulula ukubulawa. Indlela efinyeleleka kunazo zonke yokusebenzisa isici ukupheka i-porridge eshisayo noma ebandayo kuyo. Ama-spoonfuls amabili we-oatmeal athululela ingilazi yobisi noma amanzi futhi agcizelele kuze kube yilapho eqiniswa amahora amaningana. Ngaphambi kokuba bakhonze, bakhonzwa uju, amantongomane, amajikijolo noma izithelo.
2. Ama-Fritters ayiphundu futhi anempilo. Ama-spoonfuls amathathu e-oatmeal ahlanganiswe nengilazi ye-oatmeal nezibuko ezimbili ze-kefir. Emva kwamahora amabili, engeza amaqanda ambalwa, usawoti, ushukela, ezinye izithasiselo ukunambitha bese ubhaka ama-pancake ngendlela yendabuko.
3. I-dessert izitsha ezisuka ku-oatmeal zithandwa ngabantu abadala nabantwana ngokufanayo. Beat in blender ingilazi amajikijolo, engeza 100-150 amagremu of fiber noshukela ukunambitha. Khonza ku-crepes, ungeze ukhilimu, amantongomane, isinhlamvu nezinye izithasiselo.

I-porridge evela ku-oatmeal

Ipulaji ewusizo ewusizo iyoba ibhulakufesi ekahle noma isidlo esilula. Ngenxa izinga eliphezulu lokudla okunomsoco wesitsha lizogcwalisa umzimba, isikhathi eside liyokwanelisa umuzwa wendlala, igcine ukuvumelana kwalowo mfanekiso. Inguqulo eyisisekelo etholakalayo ingafakwa izithelo ezomisiwe, amajikijolo, amantongomane, uju noma ujamu.

Izithako:

• i-oatmeal - 6 tbsp. izinkezo;
• ubisi - 1 l;
• ushukela - 2 tbsp. izinkezo;
• usawoti - 1 pinch.

Ukulungiselela

1. Hlanganisa ubisi nge-oatmeal, engeza usawoti noshukela.
2. Hlanganisa ne mixer noma whisk kuze kube bushelelezi.
3. Beka isitsha esitofu bese upheka, uvuselela njalo, uze ube mkhulu.

Imbewu eyizinyosi

Kusukela ku-fibre ehlanganiswe nobisi noma amanzi, ungakwazi ukupheka i-dessert ewusizo, ewusizo kakhulu. I-pasty sweetberryberry mass mass isetshenziselwa lapho isetshenziselwa i-cottage shizi, ehlanganiswe ne-ukhilimu omuncu, i-yogurt noma ubisi oluboshiwe. Ngokuvamile amajikijolo amasha noma ama-pulp aqoshiwe aqoshiwe ayengeziwe ku-dessert.

Izithako:

• i-olefin 250 g;
• ubisi - 250 ml;
• i-cottage shiese - 100 g;
• ubisi obomvu - 400 g;
• ukhilimu omuncu - 75 g;
• ushukela - 1-2 tbsp. izinkezo;
• usawoti - i-pinch engu-1;
• amajikijolo.

Ukulungiselela

1. Hlanganisa i-oatmeal nobisi, ushukela kanye nosawoti kasawoti.
2. I-Cottage ushizi igcwele i-yogurt kanye nosawoti omuncu, engeza amajikijolo.
3. I-Plate isakaze i-paste efana ne-plate, uthele umxube we-curd.

I-Oatmeal Oatmeal Cookies - I-Recipe

Ukwazi ukuthi yikuphi i-oatmeal, futhi yikuphi umkhiqizo owusizo, kuhle ukuba nomndeni wakho njalo ngangokunokwenzeka nazo zonke izinhlobo zezinhlobonhlobo ezihilela le nxenye. Isixazululo esingcono kakhulu semenyu ye-dessert kuyoba yi-pastry ekhuni, engabhaka, engeza ukwakheka kwama-oat flakes kanye nokudla okuncane kakolweni.

Izithako:

• oatmeal - 1 ingilazi;
• I-Hercules - ingilazi engu-1;
• ufulawa noshukela - 0.5 izibuko ngamunye;
• amaqanda - izingcezu ezimbili;
• amafutha - 120 g;
• ubisi - 1 ingilazi;
• Ishukela le-vanilla - iphakethe elilodwa;
• uju - 1 tbsp. isipuni;
• ukupheka powder - 1 ithisipuni;
• usawoti - 1 pinch.

Ukulungiselela

1. Ngobisi olufudumele, amafutha noju bancibilika.
2. Faka amaqanda ahlwithwe ngoshukela.
3. Yoma ipani lokudoba epanini.
4. Engeza i-oatmeal, i-vanilla ushukela, ufulawa, i-baking powder, usawoti.
5. Hlanganisa izithako ezomile nge-base-egg egg, uxove inhlama, uhlanze isigamu sehora emakhazeni.
6. Yakha ama-balls, ufake i-baking sheet ngesikhumba.
7. Faka amabhisikidi kusukela kumaminithi angu-15 kuya kuma-175 degrees.

Kissel kusuka ku-oatmeal - iresiphi

I-Kissel evela e-fiber ingahle ibe yinto ejwayele ukuyijwayela, ngokuxubene nesakhi esisisekelo ngamanzi noma ubisi futhi isineke kuze kube sezingeni eliphezulu. Abaxhasi bezixazululo ezingaphezulu zokuqala bazokwazisa ubuchwepheshe besendulo, ngokusho ukuthi isisekelo sebhereberry sandulela yini ngaphambili ngokufaka imvubelo noma izinkwa zokudla.

Izithako:

• i-olefin 250 g;
• amanzi noma ubisi - izinkomishi ezine;
• ushukela - 2 tbsp. izinkezo;
• usawoti - i-pinch engu-1;
• isinkwa esimnyama - 3-4 ama-crusts.

Ukulungiselela

1. Hlanganisa i-oat enezibuko ezimbili zamanzi afudumele kuze kube bushelelezi.
2. Engeza e-"inhlama" yesinkwa sezinkwa esisele ekushiseni kuze kube ukwanda kwevolumu amahora amaningana.
3. Isinkwa sisusiwe, sihlanjululwa ngamanzi futhi sishisa, sishukumisa, kuze kube sebilayo futhi siqina.

Amapancake ngokolweni

Ama-pancake ayenziwe nge-oatmeal kanye nofulawa ogcwele okusanhlamvu amnandi kakhulu ngezici zokunambitheka futhi angeke afake amakhilogremu angaphezulu. Ukudla okumnandi okunjalo kuzokuletha umzimba ukuzuze, ukuwugcwalisa ngamandla kanye nezici ezidingekayo. Isidlo silungiswe masinyane, ngaphandle kwamasu akhethekile nokudlulela kwamakholishi.

Izithako:

• oatmeal - 0.5 indebe;
• ubisi - 300ml;
• amaqanda - izingcezu ezimbili;
• amanzi amaminerali abizwe ngamaminerali - 300ml;
• ufulawa ophelele - 0.5 indebe;
• amafutha - 20 ml;
• usawoti, ushukela - ukunambitha.

Ukulungiselela

1. Hamba amaqanda ngoshukela kanye nosawoti ketshezi, engeza ubisi namanzi.
2. Hlanganisa i-fibre engxenyeni ye-liquid kanye nofulawa, shiya imizuzu engu-20.
3. Hlanganisa i-bhotela emagqabhakeni enhlama bese ubhaka ngendlela yendabuko.

Ikhekhe elihlakaniphile

Ukubhaka kusuka e-oatmeal, okupheka kwawo ngaphandle kokungezwa kokudla kwekoroyi, kuyindlela ewusizo kulabo ababukela isisindo sabo noma banamathele ekudleni okunempilo. Ngophahla, ungangeza izithelo zezithelo ezintsha, izithelo ezomisiwe, amajikijolo noma ezinye izithasiselo ozikhethayo nezokunambitha.

Izithako:

• i-olefin 250 g;
• amafutha - 80 ml;
• i-fructose - 3 tbsp. izinkezo;
• uju - 1,5 tsp.
• amaqanda - izingcezu ezine;
• i-soda - 1 ithisipuni;
• izithasiselo - ukunambitha.

Ukulungiselela

1. Ukufudumala ebhodweni lokugezela ngamanzi nge-soda, okuxubene noju kuze kuvele ukuqhuma.
2. Engeza izikhupha, ibhotela kanye ne-oatmeal, emhlabathini nge-fructose.
3. Hlanganisa inhlama ehlanjululwe ngaphambi kwezintaba zamaprotheni nezithasiselo.
4. Bhaka ikhekhe emazingeni angu-200 imizuzu engu-30.

Amaswidi kusuka ku-oatmeal

Uma ufuna ngisho nangokwengeziwe okumnandi ukufaka isicelo sokwenza ama-oatmeal, iresiphi yokwenza amaswidi uyosiza ukufeza isifiso ngendlela engcono kakhulu. Ukwelashwa okuwusizo kuyoba yindlela ehle kakhulu ekuthengeni amaswidi. Amabhola akhiwe angahlanganiswa ne-coconut shavings, amantongomane aqoshiwe noma i-cocoa powder.

Izithako:

• fiber - 2/3 indebe;
• i-cocoa powder - 1 tbsp. isipuni;
• amafutha - 50 g;
• ubisi noshukela - ingilazi eyodwa;
• i-vanilla, i-coconut shavings, amantongomane.

Ukulungiselela

1. Hlanganisa ushukela, i-cocoa ne-vanilla.
2. Kancane kancane, uthele ubisi, uvuse ngokubheka kuze kube yilapho iziqhumane zichitheka.
3. Endaweni yokudoba noma epanini, gcoba amafutha, uthele ingxube eyakhelwe ngaphambilini, ubilise, uvuselele imizuzu emihlanu.
4. Susa isitsha emlilweni uhlanganise izingxenye ezincane nge-oatmeal.
5. Ngemuva kokupholisa nokuqina, izixuku zakha ama-balls kuwo, zihlukunyezwa ngamanqina.

Ngingamnika nini ingane ingxenye ye-oatmeal?

Ezinsukwini zakudala, ukugcoba kwezinsana kwaba yisinye seziqalo zokuqala zokuqala. Namuhla, ngokutholakala kwezinhlobo eziningi zokudla kwezingane ngomkhiqizo owusizo, bakhohliwe, bephuca izingane ithuba elihle kakhulu lokudla ukudla okungokwemvelo ngaphandle kwezithasiselo. Labo abangazibolekisi injabulo yesimanje, kodwa bazi ukuthi yini ekhohlisayo futhi bathambekele ekusebenziseni umkhiqizo ohlolwe isikhathi, iseluleko esifanele sizosiza ukondla ingane yakho ngokufanele.

1. Njengamanje, odokotela bezingane abancoma ukwethulwa kokudla okuhambisanayo ngaphambi kwezinyanga eziyisithupha, ikakhulukazi uma ingane ibeletha. Ukufakwa emanzini noma ubisi oluhlanjululwe nge-oatmeal, kufanele uqale ukunikeza umntwana ngenyanga yesikhombisa yokuphila.
2. Ngokudla okufakelwayo nokunciphisa ukunyuka kwesisindo, i-fattening ivunyelwe kusukela ezinyangeni ezine kuya phambili.