Ukutya kwe-Oatmeal yokulahleka kwesisindo - imenyu kunye neendlela zokupheka ezidliwayo

Ukutya kwe-Oatmeal ngenye yezona zinto zilula kwaye zibiza. Ukulungiswa okulungileyo, kunceda ukulahlekelwa ngokukhawuleza loo mapaundi angaphezulu. Izidlo ezisekelwe kwi-oatmeal ziyanandi kwaye zinonondlo, nto leyo iququzelela inkqubo yokulahlekelwa isisindo, ngaloo ndlela iqinisekisa umphumo omhle okulindele ixesha elide, kwaye inkqubo yokupheka ilula kwaye ikhawuleza.

I-Oatmeal yokulahleka kwesisindo sokutya

Nangona oku kukhethwa ngokulula, ukutya kwi-oatmeal kudinga ukuhambelana nemithetho ethile ukufezekisa umphumo oyifunayo:

1. Ukupheka, sebenzisa iiflegi zemvelo kuphela.
2. Ngethuba lokutya, kufuneka ubalekele ngokupheleleyo ngamafutha atyhilile kunye netyhukela. Esikhundleni sawo kuvunyelwe ukusebenzisa iziqholo ezivuthayo nobusi. Iiglasi ezili-8 - ubuncinane bemithombo yamanzi yemihla ngemihla.
3. Ukutya isidlo akufanele kube ngaphezu kwama-3-4 iiyure ngaphambi kokulala.

Ngaphambi kokuqalisa ukutya okunjalo, unokuhlambulula umzimba ngelayisi. Ukwenza oku kufuneka:

1. Ngaphambi kokulala, uthele i-4 tbsp. irayisi kunye nelitha lamanzi abandayo.
2. Ekuvukeni, ubilise i-croup kwindawo ephakamileyo yokushisa 40-60 imizuzu phambi kwimeko efana ne-kisse.
3. Emva kokuba umxube sele ucolile, uphuze kwaye ulambele amaxesha ama-5 iiyure (ukusela ngeli xesha alinconywanga).
4. Phakathi kwimihla, ungadla ngendlela eqhelekileyo, ngaphandle kokunxila, inqatha kunye nomgubo.
5. Isidlo sokugqibela - iiyure ezingama-5 ngaphambi kokulala, kamva unako ukuhambisa amanzi.
6. Inkqubo yokucoca iqhubeka, kunye nokutya kwe-oat - malunga neentsuku ezingama-7-10.

Ukutya kwe-Oatmeal kulungile

Ukusebenzisa ukutya kwe-oat, unokufikelela kwiziphumo ezibini ngexesha elilodwa: ukulahlekelwa isisindo nokucoca umzimba wezinto zangaphandle. Ngokuqhelekileyo ibhalwa ngabagcini bezondlo kuphela, kodwa nakwabanye oogqirha ekwenzeni izifo zesisu, i-cholesterol ephakamileyo okanye ushukela egazini. Ukongeza, ukusetyenziswa kwezidalwa kunenzuzo kubantu abaneengxaki zesikhumba. I-oat flakes iqukethe inani elikhulu lezinto ezincedo:

• isinyithi;
• i-phosphorus;
• i-fluorine;
• cellulose;
• iivithamini zeqela B, PP kunye noF;
• i magnesium;
• amino acids;
• calcium.

Ukutya kwi-oatmeal porridge kusiza ngokoqobo iveki ukuba ilahlekelwe kwi-5 kg. Kule meko, akufanele ihlale ingapheli inyanga, ngaphandle koko ukungabikho kweprotheyini yezilwanyana ezitholakala kwiintlanzi, inyama, iimveliso zobisi, njl njl. kunokuchaphazela umzimba. Enye inzuzo yolu kutya kukuba inika iziphumo ezibonakalayo kunye nexesha elincinci lesicelo. Kwanele ukulungiselela iintsuku ezimbalwa ngenyanga ukukhulula iintsuku.

Ngenxa yeendlela ezahlukeneyo zokupheka kunye neendlela zokulungiselela, ukutya kwe-oat kubonwa ngumzimba ngokulula kwaye kungekudala ungakhathazeki. Ukongezelela, ixesha elifutshane elikufutshane alinakukhathala ngenxa yokutya. Kungenxa yezi zizathu ukuba enye yezona ziwayo zithandwa kakhulu kwaye ziyaziwayo, kuba ayiluncedo kuphela kwaye zifikeleleke, kodwa zisebenza kakhulu.

Ukutya kwe-Oatmeal - cons

Xa kuthelekiswa neloluhlu olukhulu lweenzuzo ze-oatmeal, iingxaki zolu hlobo lokulahleka kwesisindo lukhulu kakhulu:

• ukunyamezela kwabanye abantu beeat kunye nefiber;
• Ixesha elifutshane - iingcali azicebisi ngokutya ukutya oku ngaphezu kweentsuku ezilandelelanayo ezi-8 kunye nokuphindaphinda kwangaphambili kunangeenyanga ezi-1-2;
• ukuvela rhoqo kwindlela yokulamba , ikakhulukazi ngokuphila okusebenzayo kunye nokuqeqeshwa kwezemidlalo rhoqo.

Enye ingxaki ingaba yimfuneko enkulu yokwenza amandla. Njengeyiphi imveliso yokutya ehambisana nomkhiqizo owodwa oyisisiseko, ukutya okunyanzelekileyo kwe-oat kusinceda ukuba sishiye ngokupheleleyo imveliso eqhelekileyo (umzekelo, ityuwa, inyama, iilekese, njl.). Nangona kunjalo, ukuhlangabezana nazo zonke iingxaki, umphumo obalaseleyo kunye nesisindo esifanelekileyo siyaqinisekiswa.

Ukutya kwe-Oatmeal ukulahleka kwesisindo iintsuku ezingama-7

Ngenxa yokuba "uhlale" kwi-oatmeal kunconywa kungekho ngaphezu kweentsuku ezingama-7-10, abaninzi bayasasaza ngeveki ukuze kube lula ukulungiselela imenyu nokuzimisela kwesiphumo. Isidlo sakusasa sinconywa ukuqala nge-oatmeal, ebilisiwe emanzini. Ukuze wenze i-tastier, ivumelekile ukuba ifake izithelo ezityinyiweyo okanye ezitsha, iifununu, amajikijolo. Ngesidlo sakusasa sesibini, ukutya kwe-oatmeal yeveki kunika iimveliso zobisi ezimuncu ngexabiso eliphantsi leoli. Ukulungele i-yogurt kunye nosanhlamvu.

Ngokuphathelele ukutya ngexesha lokutya okunjalo, isidlo sasemini kufuneka sibe nenxalenye yesitya esishushu (umzekelo, isobho se-oat), inani elincinci lemifuno (utamatisi okanye ikhukhamba okukhethayo), kunye nesitya esingu-1 kunye nenani elincinci leprotein (umququ okanye inyama ebilisiwe, i-veal , inkukhu yeqanda, intlanzi). Ngomso emva kweminikelo yokumisela imenyu imenyu enye inkomishi kefir.

Indlela yokuphuma kwi-oat yokutya?

Ukudibanisa impumelelo kwaye ungalonakalisi umzimba, kuyimfuneko ukhethe indlela efanelekileyo yokuphuma kokutya kwe-oat. Okokuqala, kufuneka ukwandise inani lezityalo kunye nemifuno ekudleni; izitya zisekelwe kwisiseko sazo ukupheka isibini. Intlanzi kunye nenyama kwimenyu kufuneka iqaliswe kancane kancane, kunye namafutha ane-carbohydrate. Ngokufanayo, kufuneka usebenzise nokusela. Inombolo yokutya ingagcinwa ifana ngexesha lokutya - 5-6 ngosuku, okugqibela - 2-3 iiyure ngaphambi kokulala. Ukunyuselwa kufuneka kugqitywe kwiipulo okanye iglasi ye-fat kefir.

Iimiphumo ezingezantsi ze-Oatmeal Diet

Ngaphambi kokuba uqale ukunciphisa ukutya, abaninzi banokuzibuza ukuba ukutya okunomdla oatmeal kuyingozi. Abafundi bezondlo abanqabileyo abaphiki ukuba ukusetyenziswa kweso siqhamo esinokutya kunokufumana imiphumo emibi. Nangona kunjalo, oku kunokwenzeka kuphela xa kungangqinelani nemigaqo siseko kunye nemigaqo yokutya. Umphumo oqhelekileyo wokutya oat is constipation. Unokuyiphepha xa ungagqibi umlinganiselo wezityalo kunye nemifuno ekudleni kwakho kunye nokusela rhoqo amanzi.

Ukupheka kweesidlo kwi-oatmeal

Namhlanje, kwi-intanethi, unokufumana ezininzi zokupheka apho u-oatmeal porridge eyovela khona. Ngaloo xesha, inani elithile lazo lenzelwe ngokukhethekileyo ukutya okunomsoco. Ngoko ke, ukutya okuqhelekileyo kwe-classical diet does not prescribe recipes kunye nenani elikhulu lezithako, ugxininiso oluphambili kwi-variation of their preparation. Ngokwenene, inkqubo yokupheka ithatha umzamo okhethekileyo kwaye ihamba ngokukhawuleza.

I-poratary oatmeal porridge - iresiphi

I-Porridge yisitya esiqhelekileyo esekelwe kwi-oatmeal. Enye yeenzuzo eziphambili kukuba lula ukupheka. Ukongezelela, ukongeza ama-berries, iziqhamo, ubusi okanye iziqholo zinokunciphisa ukutya ukuze kungabi nantoni kakhulu ngokukhawuleza. Ukuze uphumelele kuyo, kufuneka ukwazi ukupheka i-oatmeal emanzini ngokutya ngokuchanekileyo.

Izithako:

• oatmeal - 1 into;
• amanzi - 2.5 tbsp.

Ukulungiselela:

1. Dlulela i-oatmeal kwibhodi eliphakathi.
2. Phalaza ngamanzi abandayo.
3. Pheka phezu kobushushu obuphakathi. Emva kokubilisa, susa i-foam eyenziwe kwaye uvuselele rhoqo, upheke ngaphezulu.
4. Xa i-porridge iqalisa ukukhupha, gquba i-pan nge-lid.
5. Emva kokuba i-oatmeal ifinyelele ukuxininisa okuyimfuneko, cima umlilo, uvale ngokukhawuleza uze unikeze umfuziselo omncinci.

I-Recipe ye-oatmeal yokutya

Ukupheka kwee-pancakes ngokusekelwe kwi-oatmeal kakhulu: i-cottage cheese, izithelo, i-tshokoleta, ngokuzaliswa kwaye ngaphandle kwazo. Ukwazi indlela yokupheka i-oatmeal , unokuziphatheka ngokumnandi nakwezokutya.

Izithako:

• ubisi - iipuniwe ezi-2;
• amaqanda - ii-2;
• i-oatmeal (okanye i-oatmeal echotshoziweyo kwi-blender) - 2 tbsp.
• pepper (ukhetho) - ukunambitha.

Ukulungiselela:

1. Hlanganisa ubisi kunye namaqanda. Yongeza i-pepper kunye ne-oatmeal.
2. Hlanganisa izithako ngokugqibeleleyo.
3. Kwi-pan yokutshisa okutshisa i-mass mass kwaye ubhaka uze ube mfubhane wegolide phantsi kwesimbobo esivaliweyo.
4. Phenduka uze ulinde ithaso lesibini ukuba libekwe.

I-Oatmeal isobho - i-recipe yokudla

Abantu abambalwa kakhulu bayazi, kodwa ukusuka kwiphalaji kunokwenzeka ukupheka kungekhona kuphela iipridridges, kodwa nezitya zokuqala. Kwaye ukuhlala kwisidlo akukwazi ukushiywa ngaphandle kwesisu esishushu. Isobho se-Oat yisisombululo esihle.

Izithako:

• iifatata - 2 ii-pcs.
• izaqathe - i-1 piece;
• i-anyanisi - i-1 piece;
• iiflethi ze-oatmeal - itafile ye-1/2;
• ioli yemifino - 1 tbsp;
• amanzi - 1.5 ilitha.

Ukulungiselela:

1. Ubilise amanzi ngokufaka ioli yendalo.
2. Coca imifuno.
3. I-anyanisi kunye namazambane aqoshiwe ngokukhawuleza, ii-karoti zityuba kwi-grater.
4. Kwamanzi abilayo uphonsa kwipatata.
5. Emva kwemizuzu engama-20 yongeza i-anyanisi kunye neeqathi. Pheka imizuzu eyi-10.
6. Shiya i-oat flakes, pheka imizuzu eyi-15.

I-coatary Oatmeal Cookies - Recipe

Ubumnandi obuhle kakhulu, obunokudliwa ngexesha lokutya, kunye nakwii-cookie zokutya eziqhelekileyo kwi-oat flakes.

Izithako:

• iifutha ezivela kwi-oats - 300 g;
• i-kefir (okanye amanzi ashisayo) - 300 ml;
• ubusi - iipuniwe ezi-3;
• iidiliya - 40 g;
• UVanin - esecaleni lesicu;
• izithelo ezomileyo kunye nesinamoni - ukunambitha.

Ukulungiselela:

1. Dlulisa iiflegi kwisitya esikhulu kwaye uthele kwi-kefir. Phinda uhambe kwaye ushiye imizuzu engama-40.
2. Dlulisa amanzi abilayo phezu kweerkile.
3. Sika izithelo ezomileyo ukuya kubukhulu bezityalo zomvini. Ukuba ufuna, yongeza imbewu kunye neentonga.
4. Hlanganisa izithako kude kube yintlama.
5. Phakamisa isandla sakho emanzini. Kwiincinci ezincinci (malunga ne-teaspoonful) thatha intlama kwaye uqhube kwiibhola. Emva koko uthabatheke ukuba wenze i-cookie shape. Beka iphepha lokubhaka elihlanganiswe ngesikhumba.
6. Bhaka ekushiseni kwe-180-200 ° C malunga nemizuzu engama-20.

Iibhokhwe ze-Oat - iresiphi yokutya

Ekusebenzeni, esikolweni nakwikhaya, kufuneka wenze ukutya okuncinci ukuba uhlaziye iibhetri zakho. Ukuze ungaphumeleli ekudleni kwaye ngexesha elifanayo ufumane izondlo eziyimfuneko, unako ukwenza i-oat bars. I-recipe yenzelwe i-13-15 servings.

Izithako:

• i-oatmeal ngaphandle kwe-gluten-2 izinto;
• ukhonkco lwekakhukhunathi (izinto ezingenakuthenjwa) - 0,5;
• Imihla yoomisi okanye imisi eqoshiwe - 0.5 st.;
• ama-walnuts aqoshiwe - 0,25 esecaleni;
• iibhanana ezivuthiweyo, ezihlambulukileyo kwi-puree-2 pcs.;
• iipulo eziphantsi komhlaba - 1 pc.;
• imbewu yefelk yomhlaba - iipunipoli ezi-2;
• ukukhupha i-vanilla - 1 tsp;
• isinamoni - 1 tsp

Ukulungiselela:

1. Ukushisa i-ovini ukuya kwi-180 ° C. Kwifom (21x21 cm) faka isikhumba, ukuba unqwenela, igrisi.
2. Hlanganisa zonke izithako kwisitya esikhulu.
3. Beka ubuninzi obunobangela kwisikhumba. Smooth and tamp nge spatula.
4. Bhaka imizuzu engama-30. Emva kokupholisa, susa isikhumba esikhunjeni kwaye usike kwiziqendu - izikwere okanye imivalo.