Yiyiphi i-fiber, ukusuka kwinto eyenziwe - zokupheka kwi-oatmeal

Kwimihla endala, wonke umntu wayesazi ukuba i-fiber yintoni, kuba imveliso yayisetyenziselwa kakhulu ukutya kwansuku zonke kwaye yayisisiseko esibalulekileyo sokulungiselela iindidi ezahlukeneyo. Ngokuhamba kwexesha, ubuchwepheshe obutsha ngokuthe ngcembe kwathatha indawo yokusetyenziswa kwendlela yokubaluleka, okwakungabazeki ukuba luncedo kunamhlanje.

Yintoni eluncedo kwi-oatmeal?

I-Oatmeal ingumgubo owenziwe ngqolowa ngaphandle kokuba uhlambuluke ngaphambili, ukwenzela ukuba loo mveliso igcine zonke izinto ezixabisekileyo eziqulethwe kwigobolondo lokutya. Le mveliso iyafaneleka ngokutya okunempilo kwaye iya kuba yinto efanelekileyo kwimenyu enempilo. Emva kokuba ufunde oko i-oatmeal fiber iyakunceda, wonke umntu uya kufuna ukuyisebenzisa ngokuphindaphindiweyo ngokupheka ekhaya.

1. Imveliso iqulethe isabelo seengonyama seeprotheni, i-fiber diary kunye nazo zonke iintlobo zamavithamini.
2. Impembelelo evulayo yefiber kwi-mucosa yesisu isabaluleka kwizifo zesigca esiswini.
3. Izinto ezisemacandelo zinomphumo oncedo kwi-endocrine, i-nervous and immune systems, ukukhusela ukubunjwa kwezidumbu, ukuhlanjululwa komzimba weesxinxu kunye ne-toxin, yi-antioxidant yemvelo kunye ne-anti-depressant.
4. Ukusetyenziswa kwe-oatmeal ekudleni kunciphisa izinga le-cholesterol, kukhuthaza ukuvuselelwa nokuhlaziywa kweeseli, ukususa ubunzima obuninzi.

Indlela yokwenza i-oatmeal ekhaya?

Ukuqonda, ukususela kwintoni i-oatmeal, ungayilungiselela imveliso ebalulekileyo ekhaya. Ubukho bezinto zobugcisa zanamhlanje buza kulula lula inkqubo yokudala icandelo kwaye liqinisekise ukusebenza kwayo.

1. Ngokuqhelekileyo, i-oatmeal yenziwe kwi-oats, ngaphantsi kaninzi kwi-hareyi okanye iifolo.
2. Iidyayi zihlanjululwe usuku, ziguqula rhoqo ngamanzi.
3. Imbewu evuyiweyo i-steamed steamed (kwi-boiler kabini okanye i-multivark) ngeyure eli-1.
4. Faka i-oatmeal kwiphepha lokubhaka uze uyomise ehovini kuma-degrees angama-100, uvuselele, de kube imbewu inobumba obumhlophe kwiiyure ezingama-5.
5. Kwinqanaba lokugqibela, iinkozo zitshiswa zibe ngumgubo, usebenzisa i-pillow, i-grinder ye-coffee, okanye enye indlela ebunzima - ixutywe kwindawo.

Oatmeal recipes

Ukuqonda ukucokiswa kwexesha le-cookery yesizwe saseRussia, kubalulekile ukuba kungekhona kuphela ukwazi indlela yokulungisa i-homebrew, kodwa kwakhona ukukwazi ukuyisebenzisa. Yaye yenziwa ngesandla, kwaye umkhiqizo othengiweyo unokuba isiseko esihle kakhulu sokufumana ubuninzi bokutya obuncedo.

1. Ukupheka okuvela kwi-oatmeal kulula ukwenza. Inendlela efikeleleke kakhulu yokusebenzisa icandelo ukupheka i-porridge eshushu okanye ebandayo. Iipononful ezimbini ze-oatmeal zityhala iglasi yobisi okanye amanzi kwaye igxininise de idibene iiyure eziliqela. Ngaphambi kokuba bakhonze, bakhonza ngobusi, ama-nut, amajikijolo okanye iziqhamo.
2. AmaFritters ayanandi kwaye anonondlo. Izilwanyana ezintathu ze-oatmeal zixutywe neglasi ye-oatmeal kunye neiglasi ezimbini ze-kefir. Emva kweeyure ezingama-2, faka amaqanda, ityuwa, iswekile, ezinye izithako ukunambitha nokupheka i-pancake ngendlela yendabuko.
3. Idiski izitya ezivela kwi-oatmeal zidumile ngabantu abadala kunye nabantwana ngokufanayo. Betha kwi-blender iglasi yeejikijolo, wongeza i-100-150 i-gram ye-fiber kunye noshukela ukunambitha. Khonza kwi-crepes, ukongeza ukhilimu, i-nut, i-mint kunye nezinye izithako.

I-Porridge esuka kwi-oatmeal

I- porridge esebenzayo iya kuba yindlovu yasekuseni okanye isidlo esilula. Ngombulelo kumgangatho ophezulu wokutya wesitya uya kuzalisa umzimba, ixesha elide liya kukwanelisa ukuvalelwa kwindlala, kugcinwa ukuvisisana komfanekiso. Ingqungquthela eyisiseko efunyenweyo inokuxhaswa kunye neziqhamo ezomileyo, amajikijolo, iisuthi, ubusi okanye i-jam.

Izithako:

• i-oatmeal - 6 tbsp. iipuni;
• ubisi - 1 l;
• ushukela - 2 tbsp. iipuni;
• ityuwa - i-pinch 1.

Ukulungiselela

1. Hlanganisa ubisi kunye ne-oatmeal, yongeza ityuwa kunye noshukela.
2. Whisk kunye nomxube okanye i-whisk kude kube lula.
3. Beka isitya kwisitofu kwaye upheke, uqhube phambili, ude udibanise.

Imbewu enobungqina

Ukususela kwifayibhi exutywe nobisi okanye amanzi, unokupheka i-dessert enomdla kakhulu, enomdla kakhulu. Ubunzima be-berryberryberry buninzi buyongezwa xa kunikwa i-cottage cheese, exutywe kunye nekhilimu enomuncu, i-yogurt okanye ubisi oludibeneyo. Ngokuqhelekileyo amajikijolo amasha okanye i-pulp ye-fruit pulp edibeneyo yongezwa kwi dessert.

Izithako:

• olefin 250 g;
• ubisi - 250 ml;
• i-cottage cheese - 100 g;
• Ubisi obisiweyo - 400 g;
• ukhilimu omuncu - 75 g;
• ushukela - 1-2 tbsp. iipuni;
• ityuwa - i-pinch 1;
• amajikijolo.

Ukulungiselela

1. Hlanganisa i-oatmeal nobisi, iswekile kunye ne-pinch ityuwa.
2. I-Cottage shiese ifakwe i-yogurt kunye ne-ukhilimu omuncu, kongeza ama-berries.
3. Isitya sisasaza i-paste enjengeplate, uthele umxube we-curd.

I-Oatmeal Oatmeal Cookies - Recipe

Ukwazi ukuba yintoni i-oatmeal, kwaye yiyiphi imveliso ebalulekileyo, kucetyiswa ukuba usebenzise intsapho yakho rhoqo ngeendlela ezinokwenzeka ngezo zonke iintlobo zezidlo ezibandakanya eli candelo. Isisombululo esona sisisombululo semenyu ye-dessert siya kuba yinyumba ebomvu, enokubhaka, eyongezelela ukubunjwa kwama-oat flakes kunye nomgubo wengqolowa.

Izithako:

• i-oatmeal - 1 iglasi;
• I-Hercules - 1 iglasi;
• umgubo kunye noshukela - iziglasi ze-0.5 nganye;
• amaqanda - ii-2;
• ioli - 120 g;
• ubisi - 1 iglasi;
• Ishukela seVanilla - ipakethi ye-1;
• ubusi - 1 tbsp. isipuni;
• i pow powder - 1 ithisipuni;
• ityuwa - i-pinch 1.

Ukulungiselela

1. Ngobisi olufudumeleyo, ioli kunye nobusi bachithwa.
2. Gxuma kumaqanda atyutywe ngoshukela.
3. Yomisa i-pan yocingo epanini.
4. Yongeza i-oatmeal, i-vanilla ishukela, umgubo, i-powder baking, ityuwa.
5. Hlanganisa izithako ezomileyo kunye nesiseko seqanda lobisi, uxoke inhlama, uhlambulule isiqingatha seyure kwiqanda.
6. Yenza iibhola, zifake iphepha lokubhaka ngesikhumba.
7. Bhisikizi zokubhaka kwi-oatmeal imizuzu eyi-15 kwi-175 degrees.

Kissel kwi-oatmeal - recipe

I-Kissel esuka kwi-fiber inokulungiswa kwindlela ezininzi, idibanise isakhelo siseko kunye namanzi okanye ubisi kwaye i-welded up to thickening. Abaxhasi bezisombululo zangaphambili baya kuxabisa iteknoloji yamandulo, ngokubhekiselele kuyo i-bearberry base-fermented preed fermented by adding a leaven or crusts of bread.

Izithako:

• olefin 250 g;
• amanzi okanye ubisi - iikomityi ezine;
• ushukela - 2 tbsp. iipuni;
• ityuwa - i-pinch 1;
• isonka esimnyama - i-3-4 crusts.

Ukulungiselela

1. Hlanganisa i-oat eneziglasi ezimbini zamanzi afudumele kude kube lula.
2. Yongeza kwi "intlama" yentsimbi yesinxele ishiywe ekushiseni kuze kube yanda ukwanda kweeyure eziliqela.
3. Isonka sisusiwe, sihlanjululwe ngamanzi kwaye sishushu, sishukumisa, de kube yilisa kunye nokuqina.

Iipancakes ngqolowa

Iipancake ezenziwe kwi-oatmeal ne-whole-grain-grain efanelekileyo kunye neempawu ezifanelekileyo kakhulu kwaye aziyi kudibanisa iikhilogram ezingaphezulu. Ukutya okunjalo okumnandi kuza kuzisa umzimba ukuba uzuze, uzalise ngamandla kunye nezinto ezifunekayo. Isitya sisilungele ngokukhawuleza, ngaphandle kweendlela ezikhethekileyo kunye nokutya okungaphezulu.

Izithako:

• oatmeal - 0.5 indebe;
• ubisi - 300 ml;
• amaqanda - ii-2;
• Amanzi amaminerali abhebhethiweyo-300 ml;
• umgubo ogcweleyo - 0.5 indebe;
• ioli - 20 ml;
• ityuwa, iswekile - ukunambitha.

Ukulungiselela

1. Ukubetha amaqanda ngeswekile kunye neengca zetyuwa, wongeza ubisi namanzi.
2. Gxotha i-fiber kwi-substrate yamanzi kunye nomgubo, shiya imizuzu engama-20.
3. Hlanganisa ibhotela kwinhlama uze upheke i-pancake ngendlela yendabuko.

Ikhekhe efanelekileyo

Ukubhaka kwi-oatmeal, iincwadi zokupheka ngaphandle kokungeniswa komgubo wengqolowa, kubaluleke kakhulu kulabo ababukele ubunzima babo okanye bahambelane nokutya okunempilo. Ngopayi, unako ukongeza iintlobo zezityalo eziqhambileyo, izithelo ezomileyo, amajikijolo okanye ezinye izongezo ozikhethileyo kunye nokunambitha.

Izithako:

• olefin 250 g;
• ioli - 80 ml;
• i-fructose - 3 tbsp. iipuni;
• ubusi - 1,5 tsp.
• amaqanda - iziqhekeza ezine;
• isoda - 1 ithisipuni;
• izongezo - ukunambitha.

Ukulungiselela

1. Ukufudumala kwindawo yokuhlambela ngamanzi kunye ne-soda, kuxutywe nobusi kude kube nokubonakala kobuciko.
2. Yongeza izilwanyana, ibhotela kunye ne-oatmeal, emhlabathini nge-fructose.
3. Gcina inhlama ehlanjululwe phambi kweentsika zeeprotheni kunye nezibonelelo.
4. Bhaka ikheke kwi-degrees 200 imizuzu engama-30.

Iiswidi kwi-oatmeal

Ukuba ufuna into emnandi ngakumbi ukusebenzisa isicelo sokwenza i-oatmeal, iresiphi yokwenza iilekese kuya kunceda ukuzalisekisa umnqweno ngendlela engcono kakhulu. Ukuphathwa okufanelekileyo kuya kuba yinto efanelekileyo yokuthenga iifomese. Iibhola ezifakweyo zinokuthi zihlanganiswe nge-coconut shavings, i-nutty chopped okanye i-cocoa powder.

Izithako:

• fiber - 2/3 indebe;
• i-cocoa powder - 1 tbsp. isipuni;
• ioli - 50 g;
• ubisi kunye noshukela-1 iglasi;
• i-vanilla, i-coconut shavings, i-nut.

Ukulungiselela

1. Hlanganisa ishukela, i-cocoa kunye ne-vanilla.
2. Kancinci, uthele ngobisi, uvuselele i-whisk de i-lumps ichithe.
3. Kwipeni yokucoca okanye epanini, gcoba ioli, uthele umxube olungiselelwe ngaphambili, ubilise, uvuselele imizuzu emi-5.
4. Susa isitya kwindawo yomlilo udibanise kwiincinci ezincinci kunye ne-oatmeal.
5. Emva kokupholisa kunye nokuqina, izihlwele zenza iibhola kuyo, zidibaniswa kwiimvuthu.

Ndiyakunikela nini umntwana umxube we-oatmeal?

Kwiintsuku ezindala, ukugcoba iintsana kwakuyinye yezinto zokuqala eziphambili. Ngamhla, ngokuza kwezinto ezininzi zokutya kwasebantwaneni malunga nomkhiqizo oncedo, baye babala, banqanda abantwana ithuba elihle kakhulu lokutya ukutya kwendalo ngaphandle kwezaziso. Abo bangaziboleki kwintlalo yanamhlanje, kodwa bayazi into ekhohlisayo kwaye bathambekele ekusebenziseni umkhiqizo ovivinywe ngexesha, isiluleko esifanele sincede ukunyusa umntwana wakho ngokufanelekileyo.

1. Njengamanje, oogqirha babantwana abacebisi ukunikwa kokutya okuncedisayo ngaphambi kweenyanga ezintandathu, ngakumbi ukuba umntwana uncelisa. Ukuxutywa ngamanzi okanye ubisi oluhlanjululwe nge-oatmeal, kufuneka uqale ukunika umntwana ngenyanga yesibhobho yobomi.
2. Ngokutya okufakelwayo kunye nokufumana ubunzima obunzima, ukunyuka kwamatye kuvunyelwe ukusuka kwiinyanga ezine ukuya phambili.