Ukudla okudliwa yi-oatmeal yokupheka kwesisindo - imenyu kanye nokupheka okudliwayo kunazo zonke zokudla

Ukudla okudliwa yi-oatmeal kungenye yezinto ezilula kakhulu futhi ezingabizi. Ngokulungiselela kahle, kusiza ukulahlekelwa masinyane lawo mapaundi engeziwe. Izitsha ezisekelwe ku-oatmeal ziyiphunga futhi zinomsoco, ezenza kube lula ukwenza inqubo yokulahlekelwa isisindo, ngaleyo ndlela kuqinisekiswe umphumela omuhle okulinde isikhathi eside, futhi inqubo yokupheka ilula futhi iyashesha.

Oatmeal ukulahlekelwa kwesisindo

Nakuba lokhu kukhethwa kalula, ukudla okudliwa yi-oatmeal kudinga ukunamathela emithethweni ethile ukufeza umphumela oyifunayo:

1. Ukupheka, sebenzisa ama-flakes angokwemvelo kuphela.
2. Ngesikhathi sokudla, kufanele ukhohlwe ngokuphelele ngamafutha omuncu kasawoti kanye noshukela. Esikhundleni sazo kuvunyelwe ukusebenzisa izitshalo ezivuthayo noju. Izibuko ezingu-8 - okujwayelekile okujwayelekile kwamanzi nsuku zonke.
3. Isidlo kufanele singabi ngaphezu kwamahora angu-3-4 ngaphambi kokulala.

Ngaphambi kokuqala ukudla okunjalo, ungahlanza umzimba ngelayisi. Ukwenza lokhu udinga:

1. Ngaphambi kokulala, uthele 4 tbsp. irayisi ngetitha lamanzi abandayo.
2. Lapho uvuka, ubilise i-croup ngokushisa okuphansi 40-60 amaminithi ngaphambi kwesimo se-kisse.
3. Ngemuva kokuthi ingxube ibisile, yiphuze futhi ilambile amahora angu-5 (ukuphuza ngalesi sikhathi futhi ayinconywa).
4. Phakathi nosuku, ungadla ngendlela evamile, ngaphandle kwamakha, amafutha nofulawa.
5. Ukudla kokugcina - amahora amahlanu ngaphambi kokulala, kamuva ungakwazi ukuwahambisa.
6. Inqubo yokuhlanza iyaqhubeka, kanye nokudla okudliwa yi-oat - cishe izinsuku ezingu-7-10.

Ukudla okudliwa yi-oatmeal kuhle

Ukusebenzisa ukudla okunamafutha, ungakwazi ukufeza imiphumela emibili ngesikhathi esisodwa: ukulahlekelwa isisindo nokuhlanza umzimba wezinto zangaphandle. Ngokuvamile kuvunyelwe izondlo zokudla, kodwa futhi nabanye odokotela ekwelapheni izifo zamathunjini, i-cholesterol ephakeme noma ushukela egazini. Ngaphezu kwalokho, ukusetshenziswa kwezitshalo kuzuzisa abantu abanesikhumba senkinga. Ama-flakes ama-oat aqukethe inani elikhulu lezinto eziwusizo:

• insimbi;
• i-phosphorus;
• i-fluorine;
• i-cellulose;
• amavithamini weqembu B, PP kanye noF;
• i-magnesium;
• amino acid;
• i-calcium.

Ukudla nge-porat oatmeal kusiza ngokoqobo ngesonto ukulahlekelwa kuze kube ngu-5 kg. Kulokhu, akumele kudlule isikhathi esingaphezu kwenyanga, ngaphandle kwalokho ukungabi khona kwamaprotheni ezinkomo ezitholakala ezinhlanzi, inyama, imikhiqizo yobisi, njll. kungaphazamisa umzimba. Enye inzuzo yalokhu kudla ukuthi inikeza imiphumela ebonakalayo ngisho nangesikhathi esincane sokusebenza. Kwanele ukuhlela izinsuku ezimbalwa ngenyanga ukuze ulayishe izinsuku.

Ngenxa yezinto ezihlukahlukene zokupheka nezindlela zokulungiselela, ukudla okunamafutha kuyaqondakala ngomzimba kalula futhi kungakhathazeki ngokushesha. Ngaphezu kwalokho, isikhathi esifushane asikwenzi ukhathele yi-monotony yokudla. Kungenxa yezizathu ukuthi kungenye yezinto ezithandwa kakhulu futhi ezithandwayo, ngoba akusiyo kuphela ewusizo futhi efinyeleleka, kodwa futhi ephumelela kakhulu.

Ukudla okudliwa yi-oatmeal - cons

Uma kuqhathaniswa nohlu olukhulu lwezinzuzo zokudla okwe-oatmeal, ukungalungile kwalendlela yokulahleka kwesisindo kuncane kakhulu:

• ukubekezelelana ngabanye kubantu abathile bama-oats ne-fiber;
• isikhathi esifushane - ochwepheshe abacebisi kakhulu ukudla lokhu kudla izinsuku ezingu-8 ezilandelanayo futhi baphinda ngaphambi kwezinyanga ezingu-1-2;
• ukuvame ukuzwa umuzwa wendlala , ikakhulukazi ngokuphila okusebenzayo nokuqeqeshwa kwezemidlalo okuvamile.

Okunye okungahle kwenzeke kungase kube isidingo sokuba namandla amakhulu. Njenganoma iyiphi i-mono-yokudla equkethe umkhiqizo owodwa oyisisekelo, ukudla okuqinile okuyi-oat kusenza sishiye ngokuphelele imikhiqizo evamile (isibonelo, usawoti, inyama, amaswidi, njll). Noma kunjalo, ngokubhekana nazo zonke izinkinga, umphumela omuhle kakhulu nesisindo esifunyiwe kuqinisekisiwe.

Ukudla okudliwa yi-oatmeal yokulahlekelwa isisindo izinsuku ezingu-7

Ngenxa yokuthi "uhlale" ku-oatmeal kunconywa izinsuku ezingaba ngu-7-10, abaningi bayasakaza ngeviki ukuze kulungiswe lula imenyu nokuzimisela komphumela. Ukudla kwasekuseni kunconywa kuqala nge-oatmeal, ebilisiwe emanzini. Ukuze wenze it tastier, kuvunyelwe ukwengeza izithelo frozen noma fresh, umlimi omuncu, amajikijolo. Ngesidlo sasekuseni sesibili, ukudla okwe-oatmeal kweviki kuvumela imikhiqizo yobisi omuncu ngokuqukethwe kwamafutha aphansi. Ideal for yogurt nge okusanhlamvu.

Ngokuqondene nokudla ngesikhathi sokudla okunjalo, ukudla kwasemini kufanele kube nengxenye yesitsha esishisayo (isibonelo, isobho se-oat), inani elincane lemifino (utamatisi noma ikhukhamba okufanele ukhethe kusuka), kanye nesidlo esisodwa esinomsoco wokuqukethwe kwamaprotheni (inkukhu noma i-inkukhu ebilisiwe, i-veal , inkukhu amaqanda, inhlanzi). Ngemuva kwekusasa imikhosi imingcele imenyu eyodwa inkomishi kefir.

Ukuphuma kanjani ekudleni kwe-oat?

Ukuze uhlanganise impumelelo futhi ungalimazi umzimba, kuyadingeka ukhethe indlela efanele yokuphuma oat. Okokuqala, udinga ukwandisa inani lezithelo nemifino ekudleni; izitsha ngesisekelo sabo kunconywa ukupheka umbhangqwana. Inhlanzi nenyama emenyu kumele ziqaliswe kancane kancane, kanye namafutha ane-carbohydrate. Ngokufanayo, kufanele usebenzise umzimba uphuze. Inombolo yokudla ingagcinwa efana nesikhathi sokudliwa - 5-6 ngosuku, lesi samuva - amahora angu-2-3 ngaphambi kokulala. Ukunambitheka kufanele kulinganiselwe kuma-apula noma ingilazi ye-fat-fat kefir.

Imiphumela emibi yokudla okudliwa yi-Oatmeal

Ngaphambi kokuqala ukunciphisa ukudla, abaningi bayazibuza ukuthi ukudla okudliwa yi-oatmeal kuyingozi yini. Abanakekeli bokudla okuhlangenwe nakho abakwenqabe ukuthi ukusebenzisa ngisho nomkhiqizo onjalo wokudla kungaba nemiphumela engathandeki. Kodwa-ke, lokhu kungenzeka kuphela uma kungenakuhambisana nemithetho eyisisekelo nemigomo yokudla. Umphumela ovame kakhulu wokudla oat is constipation. Ungakugwema uma ungagcini inani lezithelo nemifino ekudleni kwakho futhi uphuze njalo amanzi.

Ukupheka kwezinto zokudla kusuka e-oatmeal

Namuhla, kwi-Intanethi, ungathola izindlela eziningi zokupheka lapho ubhuloho oatmeal buzovela khona. Ngesikhathi esifanayo inani elikhulu labo lenzelwe ngqo ukudla okunomsoco. Ngakho-ke, ukudla okuvamile kwe-oatmeal akusho ukuthi ukupheka kunamanani amaningi, ukugcizelela okuyinhloko kuhlukahluka kokulungiselela kwabo. Ngokuyinhloko, inqubo yokupheka ithatha imizamo ekhethekile futhi ihamba ngokushesha.

I-poratary oatmeal porridge - iresiphi

I-Porridge yisidlo esivamile kakhulu esekelwe ku-oatmeal. Enye yezinzuzo zayo eziyinhloko ukulula ukupheka. Ngaphezu kwalokho, ukwengeza amajikijolo, izithelo, uju noma izinongo kungenza umehluko wokudla ukuze ungabi nesithukuthezi ngokushesha. Ukuze uthole okuningi, kudingeka ukwazi ukupheka oatmeal emanzini okudla ngendlela efanele.

Izithako:

• i-oatmeal - into engu-1;
• amanzi - 2.5 tbsp.

Ukulungiselela:

1. Thela i-oatmeal ibe ngophi oluphakathi.
2. Thela emanzini abandayo.
3. Pheka phezu kokushisa okuphakathi. Ngemuva kokubilisa, susa i-foam eyakhiwe futhi, ivuselele njalo, upheke ngokuqhubekayo.
4. Lapho ikhalenda iqala ukukhukhuka, gcoba i-pan nge-lid.
5. Ngemuva kokuba i-oatmeal isifinyelele isibalo esidingekayo, cisha umlilo, vala ngokuqinile futhi unikeze i-brew encane.

Iresiphi ye-oatmeal yokudla

Ukupheka ama-pancake ngokusekelwe oatmeal kakhulu: i-cottage ushizi, izithelo, ushokoledi, ngokugcwaliswa ngaphandle kwawo. Ukwazi ukupheka i-oatmeal , ungazitholela ukudla okumnandi noma ekudleni.

Izithako:

• ubisi - izipuni ezimbili;
• amaqanda - izingcezu ezimbili;
• i-oatmeal (noma i-oatmeal echotshoziwe ku-blender) - 2 tbsp.
• pepper (okukhethwa kukho) - ukunambitha.

Ukulungiselela:

1. Hlanganisa ubisi namaqanda. Engeza i-pepper ne-oatmeal.
2. Hlanganisa izithako ngokugcwele.
3. Esikhathini sokushisa okushisayo uthele ubisi obuningi bese ubhaka kuze kube nsundu yegolide ngaphansi kwesembozo esivaliwe.
4. Vula bese ulinda uhlangothi lwesibili ukuthi luyobhaka.

Isobho se-Oatmeal - iresiphi yokudla

Abantu abambalwa kakhulu bayazi, kepha kusuka e-porridge kungenzeka ukupheka ama-porridges kuphela, kodwa nezitsha zokuqala. Ngisho nokuhlala ekudleni akukwazi ukushiywa ngaphandle kwesisu esishisayo. Isobho se-Oat yisisombululo esihle kakhulu.

Izithako:

• amazambane - 2 ama-pcs.
• izaqathe - ucezu olulodwa;
• anyanisi - ucezu olulodwa;
• ama-flame oatmeal - ithebula le-1/2;
• amafutha yemifino - 1 tbsp;
• amanzi - 1.5 amalitha.

Ukulungiselela:

1. Ubilise amanzi ngokufaka amafutha emifino.
2. Hlanza imifino.
3. Ama-anyanisi namazambane aqoshiwe, ama-izaqathi agubha nge-grater emihle.
4. Emanzini abilayo uphonsa amazambane.
5. Ngemuva kwemizuzu engu-20 engeza u-anyanisi neziqathe. Pheka imizuzu engu-10.
6. Shiya ama-oat flakes, upheke imizuzu engu-15.

Ama-coat Oatmeal Cookies - Recipe

Ubumnandi obuhle kakhulu, obungadliwa ngesikhathi sokudla, nasemakhakheni avamile - okudla okuvela kuma-oat flakes.

Izithako:

• ama-flakes avela ku-oats - 300 g;
• i-kefir (noma amanzi ashisayo) - 300 ml;
• uju - izipuni ezintathu;
• omisiwe - 40 g;
• U-Vanillin - engxenyeni yommese;
• izithelo omisiwe nesinamoni - ukunambitha.

Ukulungiselela:

1. Thela ama-flakes esitsheni esikhulu bese uthela ku-kefir. Hamba futhi uhambe imizuzu engu-40.
2. Thela amanzi abilayo phezu kwezithelo zomisiwe.
3. Sika izithelo ezomisiwe ukuze ubukhulu besomisiwe. Uma ufisa, engeza imbewu namantongomane.
4. Hlanganisa izithako kuze kufike inhlama.
5. Gweba isandla sakho emanzini. Ezingxenyeni ezincane (mayelana ne-teaspoonful) thatha inhlama bese ugijima zibe amabhola. Bese uphazamisa ukwakha isimo se-cookie. Faka i-baking sheet ehlanganiswe ngesikhumba.
6. Bhaka ekushiseni kuka 180-200 ° C cishe imizuzu engu-20.

Amabha oat - iresiphi yokudla

Emsebenzini, esikoleni ngisho nasekhaya, udinga ukwenza ukudla okuncane ukuze ulayishe amabhethri akho. Ukuze ungaphumi ekudleni futhi ngesikhathi esifanayo uthole izakhi ezidingekayo, ungenza imigoqo ye-oat. Iresiphi yenzelwe ama-13-15 ama-servings.

Izithako:

• i-oatmeal ngaphandle kwe-gluten - izinto ezingu-2;
• ukukhoncekisa kakhukhunathi (izinto ezingenasiphundu) - 0,5;
• Imifino enomisiwe noma oqoshiwe - 0.5 st.;
• ama-walnuts aqoshiwe - 0,25 st ;;
• ubhanana obuvuthiwe, obunjiwe ku-puree - ama-2 ama-pcs;
• Ama-apula aphansi emhlabathini - 1 pc.;
• imbewu ye-flax emhlabathini - izipuni ezimbili;
• ukhiphe i-vanilla - 1 tsp;
• isinamoni - 1 tsp

Ukulungiselela:

1. Sishisa ihhavini ku-180 ° C. Ngefomu (21x21 cm) ufake isikhumba, uma uthanda, ugcoba.
2. Hlanganisa zonke izithako esitsheni esikhulu.
3. Faka ubukhulu obumphumela esikhwameni. Smooth futhi udonsa nge-spatula.
4. Bhaka ngamaminithi angu-30. Emva kokupholisa, susa isikhumba esikhunjeni bese uthatha izingxenye - izikwele noma imigoqo.