Oatmeal: Ingxenye, ikakhulukazi ukupheka kanye nezincomo

It has a high yokudla okunempilo ukubaluleka oatmeal. Ukuphambana ukugcina kubaluleke kakhulu uma ufuna ukupheka akuyona kuphela ewusizo, kodwa isidlo esihlwabusayo. Futhi ukuthola amaphilisi kwesokudla, ungavula i-oatmeal abavamile ibe wobuciko Culinary.

amakhemikhali ukwakheka

umkhiqizo Okunomsoco futhi ewusizo kuyinto oatmeal. Ingxenye, uma bephila kahle, ukunikeza isidlo ukuthungwa enhle. Kodwa okokuqala, kuyasiza ukuba baqonde indlela yokwakheka oatmeal. Iqukethe enjalo izinto eziwusizo:

• namaprotheni atholakala emifinweni;
• biotin (ithuthukisa ukungatheleleki);
• acid ezibalulekile acid;
• B amavithamini;
• i-folic acid,
• vitamin K;
• amaminerali eziyinkimbinkimbi ocebile (, i-phosphorus, i-potassium, i-calcium, i-zinc);
• isitashi (a carbohydrate eziyinkimbinkimbi).

Calorie izitsha

Mhlawumbe isici eyinhloko nanoma yokudla Ukudla oatmeal. Olinganise ngokuqinisekile kubalulekile, kodwa kuqala kunazo zonke abaningi banesithakazelo ikhalori izitsha. Ngakho, ngokwesilinganiso, iphalishi, iphekwé ngamanzi, iqukethe kilojoule mayelana 88 100 g ngalinye Kodwa uma sithatha njengesisekelo ubisi, ikhalori ukukhuphuka 102 kcal 100 g ngalinye Ngokufaka kancane uwoyela, amantongomane, izithelo ezomisiwe, ushukela noma ushokoledi, ungabonga ukwandisa isibalo kilojoule 300 nangaphezulu.

Izinzuzo oatmeal

Hhayi lutho ekudleni kwabantu abaningi, kukhona oatmeal. Ukuxuba isilinganiso ngeke kuyo nakakhulu uma uyazi impahla yayo ezuzisayo. yena:

• ubuthi emzimbeni;
• umboza odongeni esiswini ekuvikeleni ke kusukela ngemiphumela elimazayo engase ibangelwe acid;
• normalizes ibhalansi acid-base;
• Linikeza yokuhlanza mechanical emathunjini, ngenxa lenyuka fibre okuqukethwe;
• Kuvuselela umzimba;
• Kuyasiza ukuqeda induna ebusweni futhi emzimbeni (phetho ukuhlanzwa emathunjini);
• futhi normalizes yisimiso senhliziyo nemithambo yegazi;
• uhlanganyela kumiswa kwemisipha izicubu;
• ikhuthaza kokuqapha engqondo nokuthuthukisa inkumbulo;
• normalizes amazinga kashukela egazini;
• kusiza ukuqeda isisindo okweqile.

okungalungile esizayo

Intandokazi imikhiqizo eminingi kuyinto oatmeal. Recipe ngezabelo ukwazi pheze konke, ngoba ukudla lokhu dish kusukela ebuntwaneni. Nokho, kufanele acabangele ngomonakalo ongase kusukela ukusetshenziswa kwaso, okuyinto kanje:

• Uma nsuku zonke ukuze adle oatmeal izinto eziningi ezinkulu, usungaqala leaching-calcium emzimbeni, futhi kwenza kube nzima sokwetshisa;
• Uma usebenzisa eliphansi ishq, ukupheka kubo kahle noma faka Izithako eziningi kakhulu, kukhona ingozi isilungulela.

Olinganise oatmeal ubisi

Ngokwesiko, iphalishi okumnandi kakhulu eliphekwe ngobisi. Kwenza ukudla isebenziseke kakhulu. Indlela ukupheka iphalishi? Olinganise kwezincwadi kuncike ezintweni ukuthi ufuna ukufeza ukungaguquguquki. Ngakho-ke, noma insima obukhulu ukuze oatmeal 1 okuyingxenye amanzi izingxenye 2 ezidingekayo. Uma uthanda ukuvumelana ezingavamile kakhulu futhi okunamathelayo, engeza izingxenye 3 ketshezi.

Ukupheka isikhathi kuxhomeke onjani izinto oyisebenzisayo. Ngakho, ishq "Ezingeziwe", elinesimo ukuthungwa mncane, uthele ubisi olwanele abilayo futhi ukuwapheka ngesitimu kunokuwabilisa ingxenye yesine ihora. Kodwa "Hercules" kuyodingeka ubilise imizuzu okungenani 20.

Longest ukulungiselela yonke oat groats (okuyinto ewusizo kakhulu). Ukuqala ngamanzi eluhlaza kuthululwe wasimanzisa amahora 5. Ngaphezu kwalokho, iqolo sigcwale amanzi endaweni isilinganiso 1: 3 futhi ubilise imizuzu 40. In the isinyathelo sokugcina ingezwe 1 ingxenye ubisi thumba kuze kube uqweqwe. Ukuze dish 'wafika' futhi uye waba ukuthungwa ikakhulukazi obucayi, kubalulekile ukuba uyibambe imizuzu embalwa kuhhavini.

amanzi oatmeal: Ingxenye

Abantu abaningi bakhetha ukupheka iphalishi ivuliwe amanzi. Lokhu dish kuyinto kancane okunomsoco futhi azigcina umsoco omningi. Uma unesithakazelo iphalishi of oatmeal, olinganise zimi kanje:

• inkomishi kwesigamu oatmeal;
• 2 izinkomishi zamanzi.

Okokuqala udinga ubilise amanzi, bese ufaka i-oatmeal. Uma ungenalo ahlale ukudla, iphalishi, ungakwazi ukwengeza usawoti wawubeka kwengcosana kashukela. kamuva Imizuzu eyishumi nanhlanu, isidlo usulungile. Qiniseka ugovuze njalo ephalishini is hhayi wokushiswa.

Izithasiselo ziwusizo ikakhulu

Manje njengoba kusobala kulokho olinganise ukupheka iphalishi, kubalulekile ukubhekana izithasiselo. Ngokwaso isidlo ngempela fresh, futhi ngoba abaningi ushukela wawo enongiwe, ubisi olujiyile, ushokoledi kanye nezinye izibiliboco. Nokho, amaphilisi kufanele kube nje kuphela esiphundu, kodwa futhi ewusizo. Lezi zingozi zihlanganisa ama:

• Asithena. Kuyoba usizo kulabo baphazamisekile kwesitulo. usizo Nuts ngokushesha futhi ngobumnene ukukhulula namathumbu. Ngaphezu kwalokho, prikopcheny ukunambitheka okubabayo of asithena ngeke ngokuphelele naleli iphalishi hlangothi.
• izithelo Fresh (ubhanana, ama-apula, amagonandoda, amajikijolo). Siza ukwenza i-ngenxa yokuswela amavithamini. Ngenxa yalokho, it kuqinisa amasosha omzimba futhi kuthuthukisa ibala.
• Salt. Kuyinto ibhekwa okuhle kulabo abasebenzisa oatmeal ukunciphisa umzimba. Kuyokunikeza iphalishi fresh elikhuhluziwe amancane ivikela umzimba kusuka ukuphelelwa amanzi emzimbeni.
• Nuts imbewu. Lena akuyona nje ukunambitheka okukhulu, kodwa futhi umthombo owusizo amavithamini E futhi C. Baphinde ziqukethe magnesium, calcium, phosphorus kanye fibre ezibalulekile. Zonke lezi zinto bayowuthokozela nge isikhumba sakho, izinwele nezinzipho, abenze enempilo futhi shiny. Ungesabi ukuthi nati kanye imbewu aqukethe amafutha. Basuke kusetshenzwe ngokuhamba usuku ehoxa emzimbeni.
• Yogurt noma kefir. Lena enye yezinhlobo ezingu anezele engcono oatmeal. Desirably, umkhiqizo bebengenayo izithasiselo, nokuqukethwe fat zazisuka phakathi 1.5-3%. imikhiqizo elibilile bazogcwalisa amavithamini umzimba B, kanye amaprotheni ezibalulekile, i-calcium ne phosphorus. Ungakwazi ukwengeza yogurt kancane ukuze oatmeal, ukulungisa Uhlonze lwalo. Futhi uma usebenzisa okusheshayo ishq ukudla, zingase ngokuphelele indawo amanzi noma ubisi.
• Cinnamon. Kuyoba yinto kwalokho esihle ukuze iphalishi ekuseni. Kuyinto i antioxidant elihle uzokhulula umzimba wakho kuzo zonke izinto eziyingozi. Ngaphezu kwalokho, ingxenye kuphela isipuni izinongo uyonika isidlo sakho flavour Oriental esiyingqayizivele.
• Uma nithanda amaswidi, musa ushukela ukuze iphalishi. Zama ukunambitheka iphalishi noju. It is matasa lula kakhulu, kungalimazi sibalo futhi iqukethe eziningi izinto eziwusizo. Inzuzo main uju - kuba okuqukethwe enzyme ukuthi ukusheshisa umzimba.
• Uma ufuna ukwenza isidlo okunomsoco ngaphezulu, usigcwalisa kancane ibhotela eliphezulu.

Oatmeal for abancane

Odokotela bakholelwa ukuthi oatmeal - lokhu ingenye imikhiqizo ewusizo kakhulu abesifazane abakhulelwe nezinsana njengoba izinyanga 5. Uma ingane has ukusabela ukuze gluten (ke engaveza ukuvuvukala neziyaluyalu wokugaya ukudla), kungashiwo kancane kancane busuka ekudleni kwakhe lo mkhiqizo. Ngakho, uma ufuna ukuthokozisa umntwana wakho izitsha ezifana iphalishi, olinganise amanzi nokusanhlamvu kuyakuba kanje:

• 2 wezipuni cereal (kangcono ugaye nabo grinder ikhofi ephalishini wathenga baby ukudla ukungaguquguquki);
• 200 ml amanzi (mhlawumbe uthathe ketshezi ukuhlanzwa ngokukhethekile).

Iphalishi kufanele iphekwe on isitofu ukubilisa, bese enye-ke mayelana 5 imizuzu. Ngakho ekuqaleni engamukeleki akukho izithasiselo. Njengoba ingane luyokhula, kungenzeka kancane kancane (futhi kamuva ngokugcwele) ukufaka esikhundleni amanzi ubisi. Lapho isidumbu sengane isetshenziswa ngokuphelele isidlo esisha futhi uzoqaphela ukuthi ngokuvamile ithwala ke, ungakwazi ukuhlola ngemadlana encane ushukela nowoyela.

isiphetho

"Thina - esikudlayo" ... Uma ucabanga ngakho, uzoqaphela ukuthi le nkulumo iqiniso ngokuphelele. Umuntu kumelwe amane ukuqhathanisa ukubukeka umuntu odla ukudla okunempilo, futhi lowo nsuku zonke ukudla okusheshayo, okunamafutha ukudla okuthosiwe kanye nezinye "ingozi". Kungokwemvelo ukuba ngamunye wethu ufuna ukuba enempilo futhi kufanelekile. Isinyathelo sokuqala endleleni eya ubuhle nenhlalakahle kuyoba oatmeal. Makube kuwe ibhulakufesi ewusizo nokunomsoco. Ngeke uqaphela ngokushesha kangakanani kuyothuthuka ipheshana wokugaya ukudla futhi sithuthukise isimo sesikhumba.