Ukudla kanye iziphuzoUkupheka Tips

Oatmeal kanjani usizo?

Abasekeli ukudla okunempilo esikhundleni e ekudleni ufulawa kakolweni nezinye izinhlobo okunjenge-oats, ummbila noma rye. okwandisa Ngakho ukubaluleka futhi yehlise ikhalori ukudla.

Oatmeal sonke elihlobene ne-isibindi kodwa ingasetshenziswa ngenye indlela.

Yiziphi izinzuzo oats?

Okuqukethwe isitashi kule isiko uphansi, ngakolunye uhlangothi, kuhle labo abanquma ukuba anciphise umzimba, kodwa confections futhi izimpahla wabhaka ufulawa oat sintula gluten, ngakho-ke kuvela crumbly nokukhumuzeka.

Ngenxa ukwakheka okunamafutha nomunyu kukhona ngamavithamini A no-E, ngaphezu, ligcwele Imicu yotshani wezokudla, kuthuthukisa peristalsis emathunjini.

Oatmeal ithwala semali amino ezibalulekile acid, ama-enzyme, nosawoti wamaminerali (ezifana calcium ne phosphorous) kanye nethusi silicon.

Ukudla isiko hhayi kuphela kuqeda isisindo okweqile, kodwa futhi kuthinta umzimba, ukwehlisa ushukela egazini, iqhaza ekuthuthukiseni serotonin (hormone zenjabulo). Izazi zokudla bakholwe oatmeal ewusizo kunazo zonke okusanhlamvu.

Yini oyenzayo?

Ngokuvamile, ufulawa oat isetshenziswa esikhundleni sikakolweni. Inikeza lightness kanye fluffiness ukubhaka. Nokho, ukuma imikhiqizo yabo ungalahlekelwa lemali elincane izinto okunamathelayo ufulawa. Ngakho-ke, esikhundleni akuyona 100%, noma banezele okuthile nezinye izinhlobo, ezifana nelineni, kubuye kube wusizo.

Izitsha ezithandwa kakhulu amakhekhe amakhukhi kusuka kulolu hlobo ukudla, kodwa kukhona izixazululo yokuqala, ezifana ukulifaka isobho.

pancake oatmeal

Indlela yokuqala ukuthi inhlama iqukethe ubhanana, anikeza ukunambitheka isidlo nje kuphela, kodwa ibuye isebenze njengendlela isithako kunenze nisondelane. Ukuze ulungiselele lezi pancake uzodinga:

  • ufulawa oat - 1 inkomishi;
  • Ubhanana - 2 izicucu;
  • ubisi - 150 ml;
  • ushukela - 1 isipuni;
  • Iqanda (inkukhu) - 1 iyunithi;
  • ingcosana kasawoti.

indlela kulungiselelwa

Sithumela in a blender for ubhanana enza, iyasikwa ibe yizicucwana, zamaqanda noshukela. Bese kuba khona ingezwe ubisi, ufulawa nosawoti uphehle futhi. Tesla kufanele ibe bomsebenzi ukhilimu omuncu (obukhulu).

It kuphela uhlala ukubhaka pancake epanini ukuthosa ngamafutha zemifino.

Amakhukhi asuka oatmeal

Ngokuba ukulungiswa uzodinga:

  • ufulawa oat - 2 izinkomishi;
  • Ukolweni ufulawa - 0.5 izinkomishi;
  • ushukela - 0.5 izinkomishi;
  • Iqanda - 1 pc;
  • ibhotela - 50 g;
  • uju - 1 tbsp. Spoon (liquid);
  • ukhilimu omuncu - 1 tbsp. spoon;
  • soda - 1 tsp..
  • omisiwe - nedlanzana.

indlela kulungiselelwa

Beat amaqanda noshukela, ukuze pellet siphela ngokuphelele. Minza ibhotela, engeza nalokho yezinyosi namangqanga bese exutshwe amaqanda washaywa. Seva ufulawa (kakolweni oat) uyifaka soda futhi uthele ingxube okuphekiwe. Omisiwe kunezelwa uma uthanda.

Ingabe akha amakhukhi izandla floured. Imikhiqizo akufanele kube kakhulu mncane (mayelana 1.5 cm), njengoba baye basakaza phakathi bayobhaka impahla.

Umkhumbi kuhhavini (170 degrees) imizuzu engu-20.

isobho Lenten of oatmeal

Leresiphi ihlobene ekhishini ubudala futhi isobho okulungiselelwe kusuka anyanisi, iklabishi, izaqathe, amakhowe nemifino. Konke lokhu ligcwele amanzi futhi kuphekwe kuze sashintsha bese ophoqelelwe ngokusebenzisa ngesihlungo bese yengezwa ufulawa oat. Nalapha abilisiwe incumbe esimweni. Ekupheleni ungakwazi ukwengeza ukunambitha amafutha yemifino nezithelo omisiwe.

oatmeal Nobuhle

Ngenxa ngezithako zawo ocebile, i-oats Kusizuzisa hhayi kuphela isimo sangaphakathi umuntu, kodwa futhi kahle enakekela isikhumba.

Hollywood buso ebusweni: 2 tbsp. nezinkezo of oatmeal, kuzomele ungeze iqanda omhlophe, ukubeka ebusweni futhi ususe emva kwemizuzu 20.

Ungashintshanisa isikhuphasha amaprotheni kanye ziwuthenga ngezipuni uju, izophinda usizo ukuqeda imibimbi.

isikhumba oily kufanelekile imaski 3 tbsp. wezipuni kafulawa oat, ngesiswebhu iqanda omhlophe kanye amaconsi ambalwa ulamula.

Nansi indlela yokukwenza umkhiqizo owodwa angenza izimangaliso ezinjalo ezahlukene!

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