I-oatmeal enobucayi ebhange ngokulahlekelwa isisindo - into enhle yokudla kwasekuseni, okungenayo impilo enhle kuphela, kodwa futhi enomnandi. Kubalulekile ukukhetha imbiza (ivolumu okungenani i-400 ml) eneqhwa eliqinile futhi kungcono uma kunesidingo esikhethekile sokukhiya. Lesi sikhundla sokwenza iphariji sikhethwe ngesizathu esihle, okokuqala, kuyisayizi ekahle yomuntu okhonzayo, futhi okwesibili, ngenxa yebhange, ibhulakufesi kungathathwa ukuze kusebenze noma kuqeqeshwe. I-recipe ye-oatmeal enobucayi ihlanganisa amajikijolo, izithelo nezinye izithako, okwenza isidlo sibe esiphundu nakakhulu futhi sisebenziseke.
Inzuzo ye-oatmeal enobucayi
Ukwakhiwa kwaleli phalishi kuhlanganisa amaprotheni yemifino kanye ne- carbohydrate eyinkimbinkimbi , efakazela ekuhlanjululeni isisu namathumbu, anomthelela omuhle emsebenzini wonke wokugaya ukudla. Ngaphezu kwalokho, i-oatmeal inikeza umzimba amandla, okubalulekile ukugcina izinqubo ezibalulekile. Kuyoba okuthakazelisayo ukufunda futhi i-BZHU i-oatmeal, futhi kufanele kuqaphele ukuthi izinkomba zixhomeke ngokuqondile kwizithasiselo ezisetshenzisiwe. Uma ungafaki lutho ku-oatmeal enobucayi, khona-ke 100 g cishe:
- amaprotheni - 5.1 g;
- amafutha - 3.22 g;
- ama-carbohydrate - 25.63 g;
- amakholori - 129 kcal.
Ngokusetshenziswa njalo kwe-oatmeal evilaphayo kunganciphisa inani le-cholesterol egazini futhi ngokuthembisa kuthinta isimo segazi. Ukwakhiwa kwephalishi kuhlanganisa amavithamini amaningi, amaminerali nezinye izakhi. Isibonelo, i-magnesium iyasiza ekukhiqizeni i-estrogen, esiza ukubhekana nokucindezeleka nokukhulula kalula ukucindezeleka .
I-recipe ye-oatmeal enobuvila ebhodweni elincinci
Kunezinketho ezahlukene zokupheka lesi sidlo, ebisi, amanzi kanye ne-yoghurt. Ngaphezu kwalokho, ukwakheka kwezithasiselo kuhluke, imifino, izithelo, ushokoledi, isiraphu neminye imikhiqizo ingasetshenziswa.
Iresiphi ye-oatmeal evilapha emanzini
Izithako:
- ama-flakes - 50 g;
- amanzi - 300ml;
- usawoti kanye noshukela ukunambitha.
Ukulungiselela
Beka ama-flakes ngezansi, kodwa ungasebenzisi ukudla okusheshayo. Thela emanzini, vala isembozo bese uthumela kahle. Beka efrijini ebusuku bese uthole ukudla kwasekuseni okunempilo ekuseni. Uma ufuna, ungakwazi ukufudumala iphalishi. Ukuze uthole ukunambitheka, sebenzisa izithasiselo ezahlukene.
Iresiphi ye-oatmeal enobuchopho yokulahlekelwa isisindo ne-yogurt nobisi
Izithako:
- ama-flakes - 50 g;
- Ubisi - 100 g;
- i-yoghurt - 50 ml;
- ushokoledi ochotshoziwe - 1 tbsp. isipuni;
- cherry fresh noma frozen.
Ukulungiselela
Beka embizeni zonke izithako ngaphandle kwe-cherry nechocolate. Faka kahle bese ufaka izithako. Beka isitsha ngobusuku ubusuku esiqandisini.