I-Oatmeal yindawo yokugcina yangempela yamavithamini noma ama-microelements abalulekile. Namuhla sizokutshela ukuthi yini ephekwe kusuka ku-oatmeal ne-yogurt.
I-Smoothies ne-yogurt ne-oatmeal
Izithako:
- ama-oat flakes - 2 tbsp. izinkezo;
- Kefir - 300 ml;
- uju - 1 tbsp. isipuni;
- Okusajingijolo okusha - 2 tbsp. izinkezo.
Ukulungiselela
Esikhathini, khipha ama-flakes, engeza uju, ama-raspberries ukunambitha, ukunika i-kefir nokushaya nge-blender kuze kube yilapho kutholakala umthamo obukhulu, obukhulu. Siphulukisa isiphuzo se-vithamini esiphelile ngezibuko bese sikhonza etafuleni.
Ama-fritters ane-oatmeal ku-yogurt
Izithako:
- kefir - 1 into;
- i-oatmeal - into engu-1;
- ufulawa - into engu-1;
- iqanda - ucezu olu-1;
- izinongo;
- i-soda - pinch;
- ushukela - 3 tbsp. izinkezo.
Ukulungiselela
Esikhathini isitsha uthele kefir, siphonsa usawoti, ushukela kanye flakes. Hlanganisa konke nge-spoon bese ushiya imizuzu engu-10. Ngemva kwalokho, uthele ngofulawa, soda bese uphula iqanda. Phinda ushukumise ubukhulu bese ushiya ukuma eminye imizuzu engu-20. Frying pan namafutha yemifino, usakaze i-panon inhlama kanye nama-pancake gazinga ohlangothini olunzima emaceleni omabili emlilweni omncane.
I-oatmeal enobuchopho ku-yogurt
Izithako:
- izinto zokwehla okwe-oatmeal - 0,5;
- I-fat-fat-fat - izinto eziyi-1,5;
- i-cocoa - 1 tbsp. isipuni;
- i-poppy - 1 tbsp. isipuni;
- honey flower - ukunambitha.
Ukulungiselela
Esikhathini ingilazi kusukela kusihlwa sithela i-kefir encane, uthele i-cocoa bese uphonsa imbewu ye-poppy. Bese ubengeza uju ngamaswidi bese uhlanganise kahle. Ngemuva kwalokho, siphakamisa yonke i-yogurt esele. Siyihlanza ibhanana, siyinqume ibe yimibuthano bese siyifaka embizeni encane. Kusukela phezulu sithula i-oatmeal encane futhi sigcwalise konke nge-chocolate mass. Izimbiza zimbozwe ngamabhodlela, zingagungqika kalula ukuze kuqinisekiswe ukuthi yonke i-oatmeal igcwele i-kefir. Ngemva kwalokho sithumela izikhalazo esiqandisini bese sizishiya khona kuze kufike ekuseni. Esikhathini esiqandisini, ukudla kwasekuseni okunjalo okulungiselelwe kungagcinwa cishe izinsuku ezintathu.
Amakhukhi we-oatmeal ne-yogurt
Izithako:
- ama-flame oatmeal - 300 g;
- izithelo ezomile - ukunambitha;
- Kefir - 300 ml;
- isinamoni komhlaba - uphiko;
- ukuhlobisa uju - 2 tbsp. izinkezo;
- Vanillin - 1 sachet.
Ukulungiselela
Ama-Flakes athululela i-kefir, mix bese uhamba isikhashana ukuvuvukala. Bese wengeza uju, i-vanillin nesinamoni ukuze uthole ukunambitheka, kanye nanoma yisiphi isithelo esomisiwe ekuhlakanipheni kwakho. Ihlanganiswe ngesikhumba sesikhumba. Kusuka enhlama senza amabhola amancane bese siwabeka ephepheni. Sithumela amakhukhi kuhhavini eliphefumulelwe futhi ulivumele lome ngenxa yemizuzu engu-15. Emva kwalokho, ukwelapha kuhlile futhi kukhonjiswe etafuleni.