Izondlo kunye nezondlo zixela ukuba i-oatmeal yobisi ikulungele ukufumana ukutya kwasekuseni okupheleleyo. Yilungiselelwe ngokukhawuleza, inika umzimba kunye nazo zonke izondlo eziyimfuneko kwaye inika umrhumo wamandla kulo lonke usuku.
I-oatmeal porridge ngobisi: inzuzo kunye neyingozi
I-porridge iphariji inomphumo onomdla kwisisu, igalelo elichazwe ngokuba yi-antioxidant, liyancipha kakhulu inani le-cholesterol egazini, linciphisa umngcipheko wegazi, lomeleza izicubu ze-muscle kwaye lihlambulule kakuhle amathumbu avela kwi-slags. Isitya esinye sesitya, esidliwa ngesidlo sakusasa, senza ukuba sikwazi ukufumana indlala kuze kube semini, siphucula umzimba ngefiber ne-carbohydrates, izalisa ngamavithamini A, E, K, PP kunye neqela B, amaminerali abalulekileyo kunye nezixhobo ezincinci.
Ukusetyenziswa rhoqo kwe-oatmeal kuphelisa ukunqandwa, i-colitis ne-indigestion, ilawula u-acidity, ivuselela ukusebenza kwesibindi kunye ne-thyroid, inceda ukugxininisa nokuphucula imemori. Oogqirha bancoma ukuba badibanise isitya ekudleni kwabantu abanesifo sengqondo, i-enterocolitis, izilonda, i-gastritis kunye ne-vegetovascular dystonia.
Kodwa kungakhathaliseki ukuba i-porridge esebenzayo ye-oatmeal, akufanelekanga ukuyidla yonke imihla. Ngokuqhelekileyo oku kubangela ukuphulwa komsebenzi wokutyunjwa kwe-vitamin D kunye ne-calcium, ezayo ekubangela ukuba kuqalwe i-osteoporosis kwaye kukhokelela ekutshintsheni kwenkqubo yesithambo.
I-Oatmeal ebisi: umxholo wekhalori
I-oatmeal porridge ifakwe kwiluhlu lweitya ezifanelekileyo zokutya okunomsoco. Ixabiso layo le-calorific lichongiwe ngumxholo weoli kunye nenani leswekile elisetyenziselwa ukupheka. Isalathisi esiphantsi kunazo zonke ngu-105.67 kcal, kwaye i-113.36 kcal iphezulu ye-100 g yemveliso. Ukuba upheka iphariji ngobisi olunamanzi, amanani aya kuba phezulu-174.56 kcal.
I-oatmeal porridge ebisi: iresiphi yabantwana
Iintsana kuyinqweneleka ukupheka i-oatmeal porridge kuphela kubisi olukhethekileyo lobisi. Unesisongoma esiphezulu, equle ubuninzi beemveliso kunye nama-proteins, ine-acidity ephantsi kwaye ayicasuli inkqubo yokugaya umntwana. Kwibhotile okanye i-tetrapack kudlalwa kubonisa ukuba yiyiphi iminyaka enokwenzeka ukuba isebenzise imveliso yokulungiselela izitya zezingane.
Izithako eziyimfuneko:
- ii-oat flakes oats - 250 g
- ushukela - 2 tbsp
- ubisi - 500 ml
- I-Butter - 25 g
- ityuwa
Umyalelo wesinyathelo ngeyinyathelo
- Kwibhodi egungqelekileyo, uthele ubisi, vumela ukubilisa phezu kobushushu obuphakathi, ukunciphisa ukufudumeza ubuncinci, ungene ngobumnandi umthamo wonke weentlaka kunye nokupheka malunga nemizuzu emi-5. Njalo ugxotha i-oatmeal ukuze ingabambeli phantsi kwaye ingatshisi.
- Njalo ugxotha i-oatmeal ukuze ingabambeli phantsi kwaye ingatshisi. Ekupheleni, uhlolisise i-porridge encinane uze ufefe ushukela.
- Yongeza isiqhekeza sebhotela, gubungela ngesiqhekeza, susa kwisitya kwaye ushiye imizuzu eyi-10-15.
- Ukulungela iphalaji efakwe kwisitya, uhombise ngentando kwaye uphathe umntwana.
I-oatmeal porridge ebisi: iresiphi yokupheka ngeziqhamo
I-Oatmeal, ephekwe ngamantongomane kunye neziqhamo, ingabizwa ngokuba yi-dessert epheleleyo. I-Porridge ikhangeleka ngokukhawuleza ikhangele ngaphandle, inomtsalane oqaqambileyo, onomdla kwaye unomphunga ococekileyo, ococekileyo.
Izithako eziyimfuneko:
- ii-oat flakes - 150 g
- ubisi 1.5% - 400 ml
- - 25 g
- ama-apricots omisiwe - 25 g
- ibhanana - isiqendu 1
- ama-walnuts aqoshiwe - 50 g
- i-apula - 1 pc
- i-currant ebomvu - 50 g
- ushukela
- i sinamoni
- ibhotela
Umyalelo wesinyathelo ngeyinyathelo
- Ubisi uthele kwisikhumba esincinci se-koqweqwe lwabiwo kwaye ufikelele ekubiliseni phezu kobushushu obuphakathi.
- Ngenisa ngobumnene i-oatmeal, ukunciphisa ukufudumeza, kwaye uvuselela rhoqo, ubilise imizuzu emi-5.
- Tshela ishukela kwi-porridge, faka ibhotela uze ukhuphe umlilo.
- Sika iziqhamo zibe ziinqununu uze ufefe nesinamoni.
- I-riil ibilise ngamanzi abilayo, i-apricots ezomileyo kunye namantongomane. Yongeza izithelo ezintsha kwaye udibanise kakuhle.
- Hlanganisa i-porridge enexube elimnandi, uyihlobise ngamabhanki ama-currants uze usebenze kwitafile.
I-oatmeal porridge ngobisi kwi-multivariate
I-Oatmeal, eyenziwe nale recipe, inqabile kwaye isondlo, ivula iindonga zesisu ize ibe nexesha elide. Ukuba ufuna ukufezekisa ukunyaniseka kancinci, kufuneka ubeke iiflegi ezincinane kwi-multivark, kwaye, ngokuchaseneyo, uthele i-liquid encane.
Izithako eziyimfuneko:
- ubisi 1.5% - 1 tbsp
- i-oat flakes - 125 g
- ushukela - 1/3 tsp
- ityuwa
- ibhotela
Umyalelo wesinyathelo ngeyinyathelo
- Amaqabunga, hlambulula ngaphantsi kwamanzi ahambayo, uthele kwiitya ezithintekayo, uthele ubisi kwindawo yokushisa lokubilisa uze udibanise kakuhle. Emva koko faka ushukela kunye netyuwa elincinane.
- Khetha inkqubo "Ilayisi", "isobho" okanye "i-Porridge" kwaye uqale ukupheka ngaphandle kokuvala isiqhekeza.
- Xa iibilisi zamanzi, zinciphisa isiqhekeza kwaye uqhubeke nokupheka.
- Emva komqondiso wesandi ovakalisa ukuphela kwenkqubo, faka ingqayi ibhotela kwi-oatmeal, faka i-"Heated" mode kwi-multivark uze uyishiye imizuzu eyi-10.
- Ulungele iphariji kwifom eshushu ukuba usebenze. Ukuba unqwenela, zihombise izityalo ezomileyo okanye ezitsha, izantyambo, iziqhamo ezikhethiweyo, i-marmalade okanye i-jam.
Indlela yokupheka i-oatmeal ngobisi namanzi
Ngokusetyenziswa rhoqo kwe-oatmeal, abanye abantu baqaphela ukubonakala kweso sibonakaliso njengento yokuguquka. Ukuze ugweme eli thuba elingathandekiyo, abapheki batusa ukusetyenziswa kwamanzi okusela ngexesha lokupheka.
Izithako eziyimfuneko:
- i-oatmeal - 9 tbsp
- amanzi aphethwe - 350 ml
- ubisi 2.3% - 350 ml
- ushukela - 2 tbsp
- ityuwa
- ibhotela
Umyalelo wesinyathelo ngeyinyathelo
- Kwisikhonkwane esityebileyo uthele ubisi kunye namanzi, gcwalisa iiflegi, udibanise uze ufake efudeni eliphakathi.
- Xa ubunzima bukhuphula kancane, yongeza ushukela uze ubilise, uvuselele rhoqo.
- Ukupheka ukushisa okuphantsi kwemizuzu emi-3 ukuya kwemihlanu ukuze i-flake itholwe ngokupheleleyo.
- Susa kwi-ipulangwe, gubungela kwaye umele imizuzu embalwa.
- Dlulisa iphalaji kwiiplanga uze uyisebenzise kwitheyibhile ngobisi olunamanzi, u-jam, u-honey, u-marmalade okanye nayiphi na iinyekese.
Indlela yokupheka i-oatmeal enandi kunye engaqhelekanga: imfundiso yevidiyo
I-oatmeal porridge ngobisi isidlo esilula, kodwa sinokwenziwa okokuqala kunye neyodwa. Ukwenza oku, kufuneka usebenzise ukulungiselela kuphela akusiyo ubisi benkomo yendabuko, kodwa isiqhamo esihle. I-Porridge kule ngqungquthela iya kufumana ukunyuka okongeziweyo kunye nomnandi omnandi, ontle.