Ngemuva kwamaholide, imicimbi ehloniphekile kanye nokudla okungenakugwema, sekuyisikhathi sokukhokha izikweletu. Futhi izinsuku ezincane, kodwa eziphumelelayo zokulayisha zifika ekusizeni, okuvumela umzimba ukuba uphumule ekudleni okwanele, ukuhlanza nokulahlekelwa isisindo esithile. Usuku lokuzila oatmeal ingenye yezindlela ezinjalo zokuthola ngokushesha isimo.
Ukulayishwa usuku ku-oatmeal kuhle
Usuku lokukhethwa kwe-oat lungabizwa ngokuthi lukhulu, ngoba ngesikhathi umzimba uthola izakhi ezidingekayo emsebenzini osebenzayo (i-magnesium, i-potassium, i-zinc, njll) namavithamini. Eyaziwayo kusukela ebuntwaneni, u-Hercules ucebile ngamaprotheni futhi kuhle ukuzonda, ngakho-ke akunzima kakhulu ukugcina usuku lonke njengamanye imikhiqizo yokudla. Ukudla akubanga imbangela yokudla futhi kunezinto eziningi eziwusizo:
- I-starch equkethe ikhalenda ithuthukisa i-microflora yamathumbu;
- amafaysi ama-oats anciphisa umzimba wezinto zobuthi;
- Amavithamini B awusizo kumisipha nokulala kahle.
Indlela yokupheka i-oatmeal yokulahlekelwa isisindo?
Labo abanquma ukuzama "ukukhulula" emgqonyeni, kubalulekile ukwazi ukuthi iyiphi i-oatmeal engcono yokulahlekelwa isisindo. Ejwayele ukuwilisa ubisi, ushukela kuzodingeka ukuthi ulinganise ukudla kwabo. I-porridge ekahle ilungiswa ngaphandle kokushukela emanzini noma okungenani ngamanani ahlukene-ubisi-amanzi,. Kunconywa ukuthi ungabandakanyi usawoti ogcina umthamo emzimbeni. I-oatmeal "elungile" emanzini okulahlekelwa isisindo ilungiswe ngale ndlela.
Izithako:
- amanzi - izindebe ezimbili;
- i-oatmeal egcwele okusanhlamvu - ingilazi engu-1.
Ukulungiselela
- Ingilazi ye-grain-grain cereal ithatha izibuko ezimbili zamanzi.
- Ubuningi buphekwe imizuzu engu-5-7. ngokushisa okuphansi okuvuthayo njalo.
- Ukuqeda i-porridge kufana nokufana kwe-jelly.
- Okuqukethwe kwe-pan kuhlukaniswe ngo-5-6 izingxenye ezilinganayo.
- Njengoba izithasiselo ongazisebenzisa omisiwe, amajikijolo, apula fresh, izithelo omisiwe.
Enye indlela ewusizo kakhulu yokudla iyinambuzane yenyama eluhlaza, iphekwe ngaphandle kokwelapha okushisa. Ukuze wenze lokhu, ama-flakes kufanele afakwe emanzini abilisiwe (hhayi ashisayo) futhi ashiye ubusuku bonke. Ama-Groats azokwamukela amanzi, athole amanzi futhi avule. Ukunambitha, le pergori ye-gruel ayifani neze nokupheka, kodwa ayilahlekelwe yizingxenye zezinto zokulandelela namavithamini.
Ilayisha ngosuku ngosuku lwe-oatmeal ne-yogurt
Labo abane-porat oatmeal abafakiwe ohlwini lokudla okuthandayo, ukulidla kusukela ekuseni kuze kube sebusuku kuyinto engathandeki. Khona-ke ungakwazi ukuhlukanisa i-mono-yokudla neminye imikhiqizo. Enye yezindawo ezidume kakhulu futhi eziphumelelayo - ukulayishwa ngokukhululekile ku-oatmeal ne-kefir. Ngokusetshenziswa kwakhe okunye kokusanhlamvu ngebisi omuncu neminye imikhiqizo. Imenyu ihlukile:
- Ukudla kwasekuseni - i-oatmeal, iphekwe ngaphandle kokwelashwa okushisa. Kungenzeka nge amajikijolo noju.
- Isidlo sasekuseni sesibili nesidlo sasemini - ingilazi ye-fat oil ephansi. Ekuseni, i-apple eluhlaza nayo idliwe.
- Ntambama ukudlala-kefir.
- Ukuze sidle - itiye ngelamula kanye eyodwa cracker.
- Isidlo sakusasa siyingilazi ye-kefir.
Ukulayishwa usuku ngosuku lwe-oatmeal nama-apula
Ama-apula aluhlaza okwesibhakabhaka ayelokhu engumngane omuhle wephegri ye-Herculean. Zonke izakhiwo zezithako zivezwe ngokugcwele, ngakho ukulayishwa ngokukhululekile kuma-oatmeal nama-apula kwenziwa ngokuphumelelayo. Ukudla kosuku:
- 0,5 kg we-porridge emanzini;
- 4 ama-apula aphakathi nendawo;
- Iziphuzo ezivumelekile: itiye eluhlaza, amanzi, amaqabunga.
Iphalishi ye-Herculean kufanele ihlukaniswe yizingxenye ezilingana ezilingana (100 amagremu) bese udla emini. Phakathi kokudla ukuze ube ne-snack nge-apula futhi uphuze amanzi. Ingqikithi - izidlo ezingu-9 ezinganciphisa umuzwa wendlala futhi ikuvumela ukuba ubambe kuze kube usuku olulandelayo ngaphandle kokucindezeleka ngokomzwelo. Le mono-yokudla idluliselwa kalula ngokuqhathaniswa nama-analogues.
Ukulayishwa ngosuku ngosuku lwe-oatmeal nobisi
Abanye abantu bakhathazekile ngombuzo: indlela yokuchitha usuku lokuzila oatmeal, uma ukunambitheka kwesikhumba esisha kubangela ukulahlwa, kodwa ufuna ukuzama indlela yokuyisimangaliso? Ukuze uthole ama-gourmets kanye nama-conservatives, kulayishwa ngokulayishwa ngama-oatmeal ngobisi bonke. Njengezinguqulo zangaphambilini, yonke ivolumu ye-porridge ephekwe ihlukaniswe izingxenye ezilinganayo futhi idliwe ngezidlo eziningana. Qinisekisa ukuphuza amanzi avamile emini, okungenani ama-1.5 amalitha.
Iphalishi lokudla (ngezinye izikhathi libizwa ngokuthi isobho le-herculean)
Izithako:
- isigamu ingilazi ye-oatmeal;
- Izinkomishi ezimbili zobisi olufudumele;
- isipuni sesinamoni.
Ukulungiselela
- Izindebe ezingu-0.5 ze-flakes zigcwele izindebe ezingu-2-3 zobisi olufudumele.
- I-porridge iphekwe emlilweni omncane kuze kube yilapho i-croup ikhula.
- Ukuze uthole ukunambitheka, ungangezela isipuni sinamoni esitsheni.
Usuku lwe-Oatmeal - imiphumela
Ukulahlekelwa isisindo nge-oatmeal kuletha imiphumela emihle. Ngokwesilinganiso, ungalahlekelwa u-600-800 g wesisindo esingeqile , esivele sihle ngosuku olulodwa. Ngezinye izikhathi izimpumelelo zifinyelela ku-kg eyodwa nesigamu amahora angu-24 e-mono-diet. Phakathi kwezinye izinzuzo zokukhishwa okunjalo kungabizwa ngokuthi ngcono komzimba, ukujwayelekile komathumbu, ukulahlwa komzimba kusuka ebucayini. Ukuthuthukiswa okujwayelekile komzimba kanye nokulahlekelwa kwesisindo kungokoqobo.
Kodwa njengamanye ama-mono-diet short, usuku lokuzila oatmeal luvame ukusetshenzwa: okungaphezu kwesisodwa ngesonto nengxenye. Ngemva kokunyakaza okulula, umzimba udinga ukuphola. Kuyinto efiselekayo ukuthi izinsuku ngaphambi nangemva kokukhishwa zibuye zibe "ukukhanya" - ngaphandle kokulimaza, amafutha, ukudla okuchichimayo. Ngakho umphumela uzobonakala nakakhulu, kokubili ngaphandle nangaphakathi.