I-oat porridge emanzini noma ubisi iyisidla sasekuseni ewusizo kakhulu. Iqiniso liwukuthi ngokudla ama-carbohydrate amaningi ahlukene, ngenxa yokuthi sithola amandla, okwanele isikhathi eside. Ngaphezu kwalokho, i-oatmeal kusiza ukunciphisa i-cholesterol egazini. Futhi, uhlobo "lokukhipha" amathumbu, ukuluhlanza emabhokisini ayingozi. Ngokuvamile, izinzuzo zokudla ezitheni zingakhuluma kakhulu. Kodwa kungcono ukukutshela ezinye zokupheka ezithakazelisayo ngokulungiselela kwayo.
Iresiphi ye-oatmeal nobisi
Izithako:
- ama-oat flakes - 4 tbsp. izinkezo;
- ubisi - izinkomishi ezimbili;
- usawoti, ushukela, ibhotela - ukunambitha.
Ukulungiselela
Esikhathini esincane sokuphuza ubisi nasemlilweni omncane ulethe emathunjini. Ngemuva kwalokho, engeza usawoti, ushukela ukunambitha uphuthukise kuze kube yilapho ushukela uqothula. Manje engeza ama-flakes oat, ukunciphisa umlilo okungenani bese upheka iphariji cishe imizuzu emihlanu, uvuselela ukuze ungashintshi. Ngemuva kwalokho, engeza ibhotela nangaphansi kwesembozo esivaliweko, kumele sibabele amaminithi angaba ngu-5. Kuphekwe ngaphansi kwalesi recipe, ikhalenda iphuma ngaphandle kakhulu. Uma uthanda ngaphezulu okunamandla, ama-oats flakes adinga ukuthatha okuningi.
Oatmeal okumnandi ebisi
Njengoba wazi, okusanhlamvu okuwusizo kakhulu kutholakala kuwo wonke okusanhlamvu. Kuyo kugcina inani lamavithamini nezakhi. Isikhathi sokupheka sizohamba, yiqiniso, ngaphezulu, kodwa ekugcineni siyothola isidlo esinempilo nesondlo.
Izithako:
- i-oatmeal yonke - ingilazi engu-1;
- ubisi - 500ml;
- ushukela - 3 tbsp. izinkezo;
- ibhotela - 30 g.
Ukulungiselela
I-oat groats igezwa iphinde ithululelwe emanzini ngewashi amahora amahlanu. Emva kwalokho, sidonsa amanzi, sihlanza amanzi bese siwafaka epanini, faka izinkomishi ezintathu zamanzi bese upheka emaminithini angu-40 emlilweni omncane. Manje uthele ubisi, engeza ushukela uphinde upheke umgogodla uze uqede. Sishintsha iphalishi singene ebhodweni bese siyithumela kuhhavini cishe ihora. Manje iphariji elungile lingabekwa emaceleni, ufake ngamunye ucezu oluncane lwebhotela.
I-porridge ye-oat nobisi ne-orange
Izithako:
- ama-oranges - izingcezu ezimbili;
- ama-oat flakes - 1 ingilazi;
- ubisi - 500 g;
- omisiwe - 50 g;
- uju - 1 tbsp. isipuni.
Ukulungiselela
Ama-oranges, omunye wabo siwuthululela amanzi abilayo kanye ne-peel ezintathu kwi-grater encane, bese ususa ijusi kusuka emalindeni. I-orange yesibili ihlukaniswe ngama-lobules bese uyibeka eceleni isikhathi. Ephakeni, faka ikhasi le-orange, ijusi, ama-oat flakes futhi ugcwalise konke ngobisi. Gcoba i-gruel kancane kancane, uvuselele imizuzu engaba ngu-5. Emva kwalokho, engeza uju nezithelo zomisiwe, hlanganisa, uveze ubhuloho ngamapuleti uphinde uhlobise ngamathanga e-orange.
Ukulungiselela uketshezi obisi ku-multivark
Izithako:
- i-oatmeal - 1 i-multistaken;
- ubisi - 2.5 abantu abaningi;
- ushukela, usawoti - ukunambitha;
- ibhotela - 30 g.
Ukulungiselela
Siphululela oatmeal epanini le-multivariate, engeza ubisi. Ushukela nosawoti bengezwa ukunambitha. Vula imodi ye "Milk porridge". Ekupheleni kokupheka, engeza ibhotela futhi ngaphansi kwekhava elivaliwe le-multivark ushiye imizuzu ye-5. Manje iphalenda ingaxubaniswa futhi ifakwe etafuleni.
I-oatmeal porridge ebisi kanye nezithelo
Izithako:
- ama-oat flakes - 100 g;
- ubisi - 300 g;
- omisiwe - 30 g;
- ama-apricot omisiwe - 30 g;
- ibhanana - isiqephu 1;
- i-apula - ucezu olu-1;
- ama-walnut - 30 g;
- ushukela - ukunambitha;
- ibhotela - ukunambitha.
Ukulungiselela
Embizeni, uthele ubisi, ulethe emathunjini, uthele i-croup bese upheka imizuzu engaba ngu-3, uvuselele. Esigumbini esiphelile faka ibhotela noshukela ukunambitha. Iziphuza zithelela amanzi abilayo imizuzu emihlanu, ama-apula, ama-apricot omisiwe kanye nobhanana banqunywa ngamacons amancane, amantongomane achotshoziwe. Engeza izithelo ku-porridge uhlanganise kahle. Okujabulisayo kanye nesidlo esiwusizo silungile!
Futhi ukuhlukanisa ukudla kwasekuseni kwakho ngemikhiqizo yobisi, ungenza irayisi noma i- semolina ipharali ebisi .