Oatmeal phezu kwamanzi

Kuyaziwa ukuthi ukufakwa yansuku zonke oats ekudleni kuyadingeka ngenxa yezizathu eziningana. Omunye wabo, ezikhanga kakhulu kwabesifazane dream ukunciphisa umzimba - ke isisindo ukuzinza. Oatmeal Kunconywa odokotela yokukhuluphala, isifo sikashukela izinkinga zesisu, isifo sokuqina kwemithambo yegazi, kanye nezinye izinkinga zempilo. isisindo ukunciphisa indlela elotshwe ikhono oat fibre (esibizwa i-beta-glucan) amazinga cholesterol ukunciphisa. Ukudla fibre okusanhlamvu kukhona emzimbeni mass viscous, okuyinto sibopha cholesterol kanye nezinye izinto ezilimazayo, futhi okukhiphayo kubo emzimbeni.

Hercules, okuyindawo kungenziwa kuphekwe oatmeal emanzini noma ubisi, yisona esikhulunywa abantu abaningi futhi ezanele ukupheka umkhiqizo. Iqukethe namavithamini namaminerali ewusizo, kanye kuze kufinyelele 17% protein ne-7% amafutha. carbohydrate ayinkimbinkimbi okusanhlamvu neqhaza umuzwa ukugcwaliswa kanye ukuzinza ushukela egazini lokuhlushwa nehlala njalo. Lezi izindawo oats iphuma nokuchaza ukwanda ekukhuthazeleni lapho ukusetshenziswa njalo izitsha.

Oatmeal kungenziwa steamed. Le ndlela yokwelashwa ukushisa esingekho ngaphansi ewusizo. Ishq zigcwala ngaphansi kwethonya umusi kanye uthole oyifunayo ukungaguquguquki viscous. Engeza ubisi isidlo noma uwoyela akudingeki. Impela kancane uju, izithelo noma ushukela. Muva nje, ukusetshenziswa imfashini ukusabalala amanzi ligcwele ishq oats iphuma: ke udakwe noma esetshenziselwa ukupheka ezihlukahlukene ukudla. Kodwa manzi ukusetshenziswa namanje kakhulu kunabayeni iphalishi.

iresiphi 1

Oatmeal phezu kwamanzi uthola okunomsoco okwanele futhi ewusizo. Ukungeza ubisi noma bhotela ukuba oatmeal akuyona ikakhulukazi Kunconywa abantu abadala abaphethwe isifo senhliziyo noma labo uhlela ukuba ulahlekelwe isisindo. Yidla kungaba ngesidlo sasekuseni noma dinner. izithako:

• 100 g zokusanhlamvu oats;

• 2 izinkomishi zamanzi ahlanzekile;

• isipuni 2 omisiwe (alungise, wageza futhi bavunyelwe ukuba ome off);

• ½ inkomishi pitted asithena (engahashazanga yomiswa);

• usawoti.

Epanini uthele oats nigcwalise wona nge amanzi. Batinikela umlilo kancane, emva kwemizuzu 5 anda Ukushisa eliwu abilayo. Engeza omisiwe asithena, enyakaza bafudumale kuvaliwe emva kancane bese bavunyelwe ukuba nomusa hotplate ephalishini safinyelela ukulungela sikhula. Salt singasetshenziswa esenezela njengoba oyifunayo. Oatmeal phezu kwamanzi usulungile, sisebenziseni ifomu hot.

iresiphi 2

ubhanana Ukungeza ngeke kuphela uthuthukise ukunambitheka, kodwa iqinisa umphumela normalizing imisebenzi emathunjini. Cinnamon kuzosiza ukunciphisa umfutho wegazi. Lokhu oatmeal phezu kwamanzi inomsoco kakhulu futhi unempilo. Izithako 2 servings:

• 1 inkomishi oat ishq;

• 2 ubhanana (wageza, ukuhlanzwa kanye ukusika transversely - ukushuba 1 cm imibuthano);

• 2 izinkomishi zamanzi;

• 1 isipuni ushukela;

• isipuni 3 omisiwe (wageza bavunyelwe ome);

• Omunye itiye spoon nesinamoni yaba luthuli;

• usawoti.

Indlela ukupheka iphalishi phezu kwamanzi ngoba lokhu iresiphi? I-pan wathela oatmeal, ukubeka yonke izithako namanzi elachithwa. Beka phezu komlilo, ibangele, imenze ngamathumba. Uma cereal iphekwe phezu isitofu, ukushisa ivaliwe futhi bavunyelwe ukuba nomusa hotplate kuze kube uqweqwe. Uma isitofu igesi, bese uqhubeka ukupheka phezu ukushisa low kakhulu kuze ithenda (oatmeal kufanele sikhukhumale ukuqonda yonke amanzi). Fed iphalishi ashisayo.

iresiphi 3

amanzi oatmeal kungenzeka elungisiwe, ke abilisiwe ushukela, uju noma izithelo. Kule kuzoba engengaphansi okwehla esiphundu futhi unempilo, njengoba emva ukusetshenziswa kwalo zihlobene ngempumelelo kusukela ubuthi emzimbeni. Izithako 2 servings:

• 1 inkomishi oatmeal ;

• 1 spoon ibhotela;

• 2 ½ inkomishi yamanzi;

• ½ ithisipuni kasawoti spoon;

• 1 fennel ugongolo (wageza, bavunyelwe ome futhi fake usike).

Groats uthele epanini sigcwale amanzi. Nikeza ngamathumba, ivuse ngaso sonke isikhathi. Vala ukushisa. Engeza usawoti namafutha wanyakaza avunyelwe ukuba nomusa ekuzimiseleni. Ingezwe ku-dill uginindela, enyakaza ngelulela phezu kwezitsha.

Yidla oatmeal - engeza empilweni yakhe!