Emva kweeholide, iziganeko ezimnandi kunye nokuphelisa ukutya okungeke kwenzeke, lixesha lokuhlawula iindleko. Kwaye iintsuku ezifutshane, kodwa eziphumelelayo zokukhulula, ziza kuhlangula, zivumela umzimba ukuba uphumule ekutya okuninzi, ukuhlambulula nokulahlekelwa ubunzima. Usuku lokuzila kwi-oatmeal ngenye yezindlela zokukhawuleza ukuma.
Ukukhulula imini kwi-oatmeal kulungile
Usuku lokukhetha u-oat lungabizwa ngokuba lukhuni, kuba ngexesha lomzimba lifumana izixhobo eziyimfuneko emsebenzini osebenzayo (i-magnesium, i-potassium, i-zinc, njl njl njl) kunye namavithamini. Eyaziwayo ukususela ebuntwaneni, u-Hercules ucebile kwiprotheni kwaye ilungele ukunyamekela, ngoko akunzima ukuhlala usuku lonke njengoko kukunye kwimveliso yokutya. Iintlobo zezilwanyana aziyi kubangela ukunyuka kwamanzi kwaye zinezinto ezininzi ezincedo:
- I-starch equlethwe kwiphuji iphucula i-microflora yamathumbu;
- iifom ze-oats zinciphisa umzimba weesxibisi;
- Iivithamini ze-B zinomdla kumanzi kunye nobuthongo obuhle.
Indlela yokupheka i-oatmeal yokulahleka kwesisindo?
Abo bagqiba ukuzama "ukukhulula" kwi-porridge, kubalulekile ukwazi ukuba yiyiphi i-oatmeal ilungele ukulahlekelwa isisindo. Ijwayele ukuyilisa ebisi, iswekile iya kufuneka iyenze imodare. I-porridge efanelekileyo ilungiselelwe ngaphandle kwentshukela emanzini okanye ubuncinci ngokulinganayo kwamanzi ubisi,. Kucetyiswa ukuba ungabandakanyi ityuwa egcina umbane emzimbeni. I-"right" oatmeal emanzini okulahleka kwesisindo ilungiselelwe ngale ndlela.
Izithako:
- amanzi - iikomityi ezimbili;
- i-oatmeal-i-1 yeglasi.
Ukulungiselela
- Iglasi le-grain grain cereal ithatha iiglasi ezimbini zamanzi.
- Ubunzima buphekwe imizuzu emi-5-7. ngobushushu obuncinane ngokuvuselela rhoqo.
- Ukugqitywa kwiphalaji kufana nokuhambelana kwe-jelly.
- Iziqulatho zepen zihlukaniswe zibe ngama-5-6.
- Njengezibhengezo ongasebenzisa izithelo zomvini, amajikijolo, i-apula esitsha, izithelo ezomileyo.
Enye into engekho ngaphantsi kwindlela yokutya yokutya okuyiyo inyama eluhlaza, iphekwe ngaphandle kokunyanga kwamaqondo okushisa. Ukwenza oku, iiflegi kufuneka zifakwe emanzini abilisiwe (kungabi kushushu) kwaye zishiye ubusuku bonke. I-Groats iya kufumana amanzi, ithole kwaye ivule. Ukunambitha, le porridge ye-gruel ayifani ngokungafaniyo nokupheka, kodwa ayilahlekelwa yinto yokulandelela kunye namavithamini.
Ukukhulula imini kwi-oatmeal ne yogurt
Abo bahamba ne-oatmeal porridge abafakiwe kwiluhlu lokutya okuthandayo, ukuyitya ukususela ekuseni kuze kube sebusuku kukuxhomekeka. Emva koko unokwenza umonakalo we-mono-yokutya kunye nezinye iimveliso. Enye yezona zidumileyo kwaye zisebenzayo - ukukhulula kwi-oatmeal kunye ne-kefir. Ngokusetyenziswa kwakhe okunye kokutya okutya kunye nobisi obumuncu kunye nezinye iimveliso. Imenyu iyahluke:
- Ukutya kwasekuseni - i-oatmeal, iphekwe ngaphandle kokunyanga kwelanga. Kunokwenzeka ngeenkoji kunye nobusi.
- Isidlo sasekuseni sesibini kunye nesidlo sasemini-iglasi ye-fat kefir. Ngesidlo sasemini, i-apple eluhlaza iyadliwa.
- Ngentambama i-snack - kefir.
- Ukutya - itiye kunye nemon kunye ne-cracker enye.
- Isidlo sakusasa sidla i-glass of kefir.
Ukukhulula imini kwi-oatmeal neipulo
Iifolo ezitsha eziluhlaza zihlala zizinxulumane ezintle kwi-Herculean porridge. Zonke iipropati zezithako zityhilwa ngokupheleleyo, ngoko ke ukukhulula kwi-oatmeal kunye neapulo ziqhutywa ngempumelelo. Ukutya kwimihla:
- 0,5 kg ye-porridge emanzini;
- Iiapulo ezi-4 eziphakathi;
- Iziphuzo ezivumelekileyo: itiye eluhlaza, amanzi, ivule.
I-Herculean porridge kufuneka ihlulwe ngamalungu ama-5 alinganayo (100 grams) kwaye idle emini. Phakathi kokutya ukuba ne-snack ne-apula kwaye uphuze amanzi. I-Total - 9 yokutya ezinokubandezela ukuvalelwa yindlala kwaye ikuvumele ukuba ubambelele kude kube ngumhla olandelayo ngaphandle kwengxaki yomzimba. Le mono-yokutya idluliselwa ngokulula xa kuthelekiswa neempawu.
Ukukhulula imini kwi-oatmeal nobisi
Abanye abantu banenkxalabo malunga nombuzo: indlela yokuchitha ixesha lokuzila kwi-oatmeal, ukuba i-taste of fresh porridge ibangela ukukhishwa, kodwa ufuna ukuzama indlela yokumangalisa? Iingqungquthela kunye ne-conservatives, ikhulula i-oatmeal ngobisi obupheleleyo. Njengoko kwinguqulelo zangaphambili, umthamo wonke we-porridge ophekwe uhlulwe ngamalungu alinganayo kwaye udliwe ngokutya okutya. Qiniseka ukuba uphuze amanzi rhoqo emini, ubuncinane ama-1.5 ilitha.
Iphareji yesidlo (ngamanye amaxesha kuthiwa isobho se-herculean)
Izithako:
- isiqingatha seglasi ye-oatmeal;
- Iibhotile ezi-2-3 zobisi olufudumeleyo;
- isipuni sesinamoni.
Ukulungiselela
- Iikomityi ze-0.5 ze-flakes zizaliswe ngeekomityi ze-2-3 zobisi olufudumeleyo.
- I-porridge iphekwe emlilweni omncinci de iqhume.
- Ukutya, unokongeza i-spoonful ye-sinamoni kwisitya.
Usuku lwe-Oatmeal - iziphumo
Ukulahlekelwa isisindo nge-oatmeal kuletha iziphumo ezilungileyo. Ngokomyinge, unokulahlekelwa ngu-600-800 g yesisindo esithinteleyo , esele sekulungele olunye usuku. Ngamanye amaxesha ukuphumelela kufinyelela kwiiyure enye nesiqingatha kwiiyure ezingama-24 ze-mono-diet. Phakathi kwamanye amancedo okukhutshwa okunjalo kunokuthiwa ukuphuculwa kwebala, ukugqithiswa kwamathumbu, ukulahlwa komzimba kwizinto ezinobuthi. Ukuphuculwa ngokubanzi komzimba kunye nokulahleka kwesisindo kuyinyani.
Kodwa njengeminye imfutshane yokutya, i-fast food day on oatmeal ivame ukuqhutyelwa: akukho ngaphezu kwesonto kunye nesiqingatha. Emva kokugubha lula, umzimba kufuneka uzuze. Kuyinto enqwenelekayo ukuba iintsuku ngaphambi nangemva kokukhutshwa "zikhanya" - ngaphandle kokulimaza, ukunyuka, ukutya okuninzi. Ngoko umphumo uya kubonakala ngakumbi, kokubili ngaphandle nangaphakathi.