Oatmeal phezu kwamanzi

Yinto eyaziwayo ukuba ukufakwa yonke imihla oats kwi ekutyeni kuyimfuneko ngenxa yezizathu eziliqela. Omnye wabo, eyona ubenomtsalane abafazi iphupho ukunciphisa umzimba - sayo ukuzinza weight. Oatmeal kuyanconywa ngoogqirha ukuba ukutyeba, isifo seswekile ukuphazamiseka emathunjini, yegazi, kunye nezinye iingxaki zempilo. indlela zokunciphisa ubunzima ebekwe phantsi ngendlela yokwenza oat ifayibha (ebizwa ngokuba beta-glucan) ukunciphisa amazinga cholesterol. ifayibha nokudla okuziinkozo nisemzimbeni ye enobunzima viscous, lona lubopha izinto cholesterol kunye nezinye izinto ezinobungozi, kwaye ovelisa ukusuka emzimbeni.

UMofokeng, ukusuka apho inokubuyiselwa iphekwe oatmeal emanzini okanye ubisi, into eqhelekileyo kakhulu kwaye lula ekuphekeni imveliso. Iqulethe iivithamini eziyimfuneko kunye neeminerali luncedo, ngokunjalo ukuya kutsho kuma-17% protein-7% namanqatha. carbohydrate Complex cereals negalelo ukuziva Ukwanda kuqheleke eswekile yegazi ingqalelo ixesha elide. Ezi iimpawu oats liqengqiwe kwaye uchaze ukwanda ngokunyamezela xa ukusetyenziswa rhoqo izitya.

Oatmeal kungenziwa iyabiliswa. Le ndlela zonyango ubushushu elingekho luncedo ngaphantsi. Ishq adumbe phantsi kwempembelelo zomphunga ufumane ukuyondelelana viscous ezinqwenelekayo. Yongeza i ubisi dish okanye oyile awudingi. Lidla nentwana yobusi, iziqhamo okanye iswekile. Kutshanje, ukusetyenziswa fashion ukwanda amanzi iinqobo Imihlubulo oats liqengqiwe lesuka ilitye; kuba onxilileyo okanye esetyenziswayo ekuphekeni ezahlukeneyo ukutya. Kodwa manzi ukusetyenziswa kodwa ubukhulu becala elingezantsi isidudu.

iresiphi 1

Oatmeal phezu kwamanzi ufumana okunesondlo ngokwaneleyo luncedo. Ukongeza ubisi okanye ibhotolo ukuya oatmeal akukho ngokukodwa kucetyiswa ukuba abantu abadala ukubandezeleka ukusuka isifo sentliziyo okanye abo uceba ukuncipha. Bayidle kunokuba sakusasa okanye isidlo. izithako:

• 100 g oats yokudla;

• iikomityi ezi-2 amanzi okuhlamba;

• 2 icephe ezomileyo (ilungelelaniswe kakuhle, wahlamba, ukuze some off);

• ½ indebe eyenza uyawathena (zihlanjwe wome);

• ityuwa.

Epanini kugalela oats uwubeke ngamanzi. Babanike umlilo kade, emva kwemizuzu 5 anda lokushushubeza ndinobushushu abilayo. Yongeza ezomileyo, uyawathena, asidubaduba nawamaziko icinyiwe emva umzuzu aze avunyelwe ukuba ukufudumeza nesitovu ukuba ipapa yafikelela ukulungela sikhula. Ityuwa zingongezelelwa nanjengokuba oyifunayo. Oatmeal phezu kwamanzi okunene sewulungile wona, sebenzisa yona ngendlela kushushu.

iresiphi 2

iibhanana ezongeza nje kuphela kukuphucula incasa, kodwa nokomeleza ifuthe normalizing imisebenzi zesisu. Cinnamon kuya kunceda ekunciphiseni uxinzelelo lwegazi. Le oatmeal phezu amanzi nesondlo kakhulu kwaye esempilweni. Izithako for servings 2:

• 1 indebe oat kukubola;

• 2 iibhanana (ndahlamba, khon 'ukuze zihlambuluke, wabagawula transversely - ubukhulu sekile malunga 1 cm);

• iikomityi ezi-2 zamanzi;

• 1 icephe leswekile;

• 3 icephe ezomileyo (wahlamba, ukuze some);

• Enye tea ukhamba ngumgubo nesinamon;

• ityuwa.

Indlela ukupheka isidudu phezu kwamanzi le iresiphi? Ipani bathulula oatmeal, zonke izithako waza wagalela amanzi. Beka phezu komlilo, ukukhwezela, azise ukuba ithumba. Ukuba wokudla kuvuthwe esitovini yombane, ubushushu leyo icinyiwe aze avunyelwe ukuba ukufudumeza nesitovu de zamafu. Ukuba isitovu igesi, ngoko kuqhubeka sipheke abile kakhulu de ithenda (oatmeal kufuneka kudumba kwaye ukumunca onke amanzi). Fed isidudu eshushu.

iresiphi 3

amanzi Oatmeal kusenokuba okunencasa, libilisiwe iswekile, ubusi okanye iziqhamo. Kulo iya kuba nencasa ngaphantsi yaye isempilweni, njengokuba emva ukusetyenziswa kwayo kwesiya ngempumelelo ukusuka ubuthi emzimbeni. Izithako for servings 2:

• 1 indebe oatmeal ;

• 1 ukhamba ibhotolo;

• 2 ½ nendebe yamanzi;

• icephe ½ itispuni ityuwa;

• 1 fennel umqadi (ndahlamba, ukuze some kwaye ezicukucezwe zancinane kunqunyulwa).

Groats uthululele epanini uzalise ngamanzi. Nika ithumba, ndinivuse lonke ixesha. Vala ubushushu. Dibanisa ityuwa neoli kwakudalwa kwaye bavunyelwe ukuba shushu ukuze ukulungela. Kongezelelwa ukuya idile ido-, asidubaduba yaneka phezu kwiipleyiti.

Yitya oatmeal - ukongeza kwi impilo yakhe!