Osauka oatmeal: Chinsinsi cha iwo omwe akufuna kuchepa thupi msanga

Mtengo woyenera wa pafupifupi kilogalamu iliyonse. malonda ndi:

Zifukwa 5 zomwe ulesi wa oatmeal umatithandizira kuchepa

1. Oatmeal (sikuti amatenga phala yophika mwachangu ndi phala yokonzedwa kale!) Muli gawo lochuluka la fiber ndi zakudya, zomwe "zimayeretsa" thupi la poizoni, mafuta a cholesterol ndi zitsulo zolemera.

2. Oatmeal ndi chakudya pang'onopang'ono. Amatipatsa mphamvu, kuwonjezera mawu athu. Kudzimva kokhutira kuchokera ku phala lotere, mosiyana ndi zikondamoyo ndi masikono, kumapitilira kwa nthawi yayitali, ndipo sitimayesedwa kuti tidye kena kena kake kovutirapo masana.

3. Oatmeal - chakudya chotchipa kwambiri. Imakhala ndi phindu pamkhalidwe wa khungu, tsitsi ndi misomali. Muli mavitamini B, ma antioxidants, amachotsa kutupa ndikukonzanso zakudya zama cell. Kutsatira chakudyacho, timakakamizidwa kukana zakudya zamafuta ndi "kulipira" chifukwa chosowa kuwala m'maso ndi tsitsi. Ndipo oatmeal amatithandiza kuoneka atsopano.

4. Mbewu za oat zimakhala ndi thiamine - vitamini yomwe imasinthidwa mkati mwa thupi kukhala serotonin kapena mahomoni achisangalalo. Zimasintha momwe zimakhalira, zimachepetsa nkhawa, ndipo koposa zonse - zimathandiza kusiya chizolowezi "chogwira" zovuta ndi china chokoma. Zikuwoneka kuti upangiri wachilendo m'malo momadya chokoleti ndiko kudya gawo la oatmeal tsiku lililonse mosinthasintha, koma limagwira ntchito. Mwa njira, thiamine imawonongedwa ndikuwonetseratu mafuta, kotero phala lotentha pamlingaliro ili ndilopanda ntchito.

5. M'chilimwe, pamene simukufuna chakudya chotentha ndi cholemera, ndipo mavitamini amapezeka mosavuta kuchokera ku zipatso, zipatso ndi ndiwo zamasamba, ndizovuta zowirira ndi zina zowonjezera zachilengedwe zomwe zingakhale njira yabwino yamoyo.

Mutha kuwonjezera pa oatmeal oatmeal chilichonse chomwe mtima wanu ungafune.

Chinsinsi Chaulesi Chaulesi cha Oatmeal

• phala wa oatmeal (koma osapangidwa
• yogalu yochepa-kalori yachilengedwe popanda zowonjezera, yogati kapena kefir wandiweyani
• mkaka

Sakanizani zosakaniza zonse ndi mbale, kusamutsa ku mtsuko, kutseka ndikutumiza mufiriji kwa maola osachepera 4, kapena kupitiliza usiku. Mu firiji, zopanda pake zotere zidzaima masiku 2-3.

1 imodzi ya oatmeal (400-500 ml) yokonzedwa bwino. Ndizotheka kuchichotsa mufiriji ndikupita nanu ku ofesi kapena ku masewera olimbitsa thupi.

Ma Life a poyambira

• Mkaka ndi yogati zitha kusinthidwa ndi mankhwala azitsamba - mwachitsanzo, coconut, soya kapena amondi. Kapena m'malo mwa yogati ndi mkaka wa nthochi ndi mkaka wokhazikika wamadzi akumwa.
• Mukufuna kupanga oatmeal kukhala okoma? Izi zikuthandizira nthochi, zoumba zouma kapena zouma zouma
• Ngati mukuphika koyamba ka mafuta a oatmeal, werengani gawo limodzi la gawo la oatmeal, mpaka gawo limodzi lamadzimadzi kapena puree. M'mawa nthawi zonse mutha kubweretsa zotsatira ku kusasinthika komwe mukusowa.
• Kumbukirani kuti ambiri "osapsa" - monga ma chia, zipatso kapena michero ya goji, komanso zipatso zouma, amatenga madzi ambiri.

Porridge imakhala yothandiza kwambiri ngati, m'malo mwa shuga, imitsani ndi uchi kapena nthochi

Woseketsa oatmeal ndi kaloti ndi yogurt

Kutsekemera kwachilengedwe kwa kaloti ndi uchi sikulola phala iyi kukhala yatsopano, ndipo tchizi tchizi ndi mbewu za chia zimasintha kukhala kirimu wowonda komanso wowonda

Zomwe mukufuna:
125 g yogurt yachilengedwe
1 karoti wamkulu
2 tbsp tchizi zofewa
½ chikho oatmeal
175 ml wa mkaka
1 tbsp chia mbewu
½ vanilla pod kapena 1 sachet ya vanila shuga
1 tbsp wokondedwa
ochepa zoumba
uzitsine wa sinamoni wapansi
uzitsine mchere

1. Kaloti ya karoti pa grater yamafuta. Ngati mumagwiritsa ntchito vanila pod - iduleni pakati ndikufesa mbewu.

2. Sakanizani zosakaniza zonse bwino ndi mbale. Kenako isunthani ku mtsuko wokhala ndi chivindikiro cholimba (mukufuna mtsuko wokhala ndi voliyumu 450-500 ml), tsitsani pang'ono ndikuyika mu firiji osachepera maola 4, kapena kupitilira, usiku.

Woseketsa oatmeal ndi kaloti ndi yogurt

Woseketsa oatmeal ndi sitiroberi

Chinsinsi cha chilimwe chomwe mungasinthe mosinthika ndi nyengo. Kodi sitiroberi idayamba? Onjezani yamatcheri kapena ma curators akuda. Gooseberries kapena maapulo osankhidwa ndi abwino. Ndipo ndi rasipiberi kapena mabulosi akutchire zidzakhala zokoma kwambiri!

Zomwe mukufuna:
125 g yochepa kalori yachilengedwe yogurt
½ chikho oatmeal
175 ml wa mkaka
1 tbsp chia mbewu
½ vanilla pod kapena 1 sachet ya vanila shuga
1 tbsp wokondedwa
100 g watsopano sitiroberi
2 tbsp tchizi zofewa
½ ndimu
uzitsine mchere

1. Chotsani zest ku mandimu ndi grater yaying'ono, Finyani msuzi. Dulani mabulosi ang'onoang'ono mutizidutswa tating'ono. Ngati mumagwiritsa ntchito vanila pod - iduleni pakati ndikufesa mbewu.

2. Sakanizani zosakaniza zonse bwino ndi mbale. Kenako isunthani ku mtsuko wokhala ndi chivindikiro cholimba (mukufuna mtsuko wokhala ndi voliyumu 450-500 ml), tsitsani pang'ono ndikuyika mu firiji osachepera maola 4, kapena kupitilira, usiku.

Woseketsa oatmeal ndi sitiroberi

Woseketsa oatmeal ndi peyala

Peyala ndi chipatso popanda nyengo. M'chilimwe, gwiritsani ntchito zipatso m'munda mwanu, ndipo nthawi yozizira, zipatso kuchokera ku sitolo yogulitsa kapena ngakhale mapeyala ochokera ku compote ndizoyenera. Sinthani kuchuluka kwa uchi nokha, kutengera kukoma kwa mapeyala.

Zomwe mukufuna:
125 g yochepa kalori yachilengedwe yogurt
½ chikho oatmeal
175 ml wa mkaka
1 tbsp chia mbewu
½ vanilla pod kapena 1 sachet ya vanila shuga
1 tbsp wokondedwa
Peyala 1 yakucha
uzitsine wa sinamoni wapansi
uzere wazovala za pansi
uzitsine wa natimeg
uzitsine mchere

1. Peyala khungu ndi mbewu. Dulani ang'onoang'ono. Ngati mumagwiritsa ntchito vanila pod - iduleni pakati ndikufesa mbewu.

2. Sakanizani zosakaniza zonse bwino ndi mbale. Kenako isunthani ku mtsuko wokhala ndi chivindikiro cholimba (mukufuna mtsuko wokhala ndi voliyumu 450-500 ml), tsitsani pang'ono ndikuyika mu firiji osachepera maola 4, kapena kupitilira, usiku.

Woseketsa oatmeal ndi peyala

Woseketsa oatmeal ndi wakuda currants ndi walnuts

Chinsinsicho chinapangidwa "kutengera" Chinsinsi cha jamu chotchuka, kumene mtedza umawonjezedwa ndi blackcurrant. Likukhalira mbali zonse chakudya chopatsa thanzi komanso chopatsa thanzi.

Zomwe mukufuna:
125 g yochepa kalori yachilengedwe yogurt
½ chikho oatmeal
175 ml wa mkaka
1 tbsp chia mbewu
½ vanilla pod kapena 1 sachet ya vanila shuga
2 tbsp wokondedwa
ochepa currant yakuda
3-4 walnuts
uzitsine mchere

1. Dulani kapena kuphwanya mtedza m'timata tambiri tating'onoting'ono - tiyenera kumva phala. Ngati mumagwiritsa ntchito vanila pod - iduleni pakati ndikufesa mbewu.

2. Sakanizani zosakaniza zonse bwino ndi mbale. Kenako isunthani ku mtsuko wokhala ndi chivindikiro cholimba (mukufuna mtsuko wokhala ndi voliyumu 450-500 ml), tsitsani pang'ono ndikuyika mu firiji osachepera maola 4, kapena kupitilira, usiku.

Malangizo: blackcurrant ikhoza m'malo mwa ma buliberries, kuchepetsa kuchuluka kwa uchi

Woseketsa oatmeal ndi currants ndi walnuts

Woseketsa oatmeal ndi batala ya nandolo ndi nthochi

Bomba lama Vitamini enieni. Urbech ndi nthochi, zili ndi zopatsa mphamvu zambiri, koma ngati pali tsiku lotanganidwa mtsogolo, simupeza njira yabwinoko yomanganso mabatire.

Zomwe mukufuna:
Nthochi imodzi yapakati
½ chikho oatmeal
200 ml wa mkaka
1 tbsp chia mbewu
½ vanilla pod kapena 1 sachet ya vanila shuga
1 tbsp wokondedwa
2 tbsp peanut butter kapena urbeca
uzitsine mchere

1. Menya theka la nthochi mu chosakanizira, dulani theka linalo mu 5mm cubes. Ngati mumagwiritsa ntchito vanila pod - iduleni pakati ndikufesa mbewu.

2. Sakanizani zosakaniza zonse bwino ndi mbale. Kenako isunthani ku mtsuko wokhala ndi chivindikiro cholimba (mukufuna mtsuko wokhala ndi voliyumu 450-500 ml), tsitsani pang'ono ndikuyika mu firiji osachepera maola 4, kapena kupitilira, usiku.

Woseketsa oatmeal ndi batala la peyala ndi nthochi

Njira zophikira

1. Tengani kapu yotsekera pakati, kuthira kefir, kutsanulira erythritol.

Langizo: Kuti muthane bwino ndi erythritol mu kirimu yozizira, mutha kupera pa mphero yaying'ono ya khofi. Grry erythritol imasakaniza bwino pansi pazofunikira. Chopanga chofewa chaching'ono cha khofi, mwachitsanzo, kuchokera ku Clatronic, ndioyenera izi.

1. Onjezani mbewu za chia ndikusakaniza bwino. Mbewuzo zikatupa, muyenera kudula nyemba za vanila ndikutulutsa mbewuzo.

Ngati ndi kotheka, m'malo mwa mbewu, mutha kugwiritsa ntchito vanilla Ting'onoting'ono kapena choloweza china. Mphesa (zochotsa) zimafunika kuthiridwa mu kefir ndikusakaniza bwino.

1. Onjezani ma soya flakes ndi raspberries. Siyani rasipiberi pamwamba ngati zokongoletsera, kuwaza hemp pamwamba.

Zachitika. Tsekani chivundikiro chake chagalasi ndi mchere ndi firiji usiku.

Kufuna kudya ndi chiyambi chabwino kufikira tsikulo!

Mapindu ake

Usiku oatmeal, wophika ndi yogati, kefir kapena oatmeal wopanda mkaka pamadzi kuti muchepetse mafuta ndi zipatso, zipatso, ndi chakudya chopatsa thanzi komanso chopatsa thanzi, cholowa m'malo mochepetsa thupi ndi phula yokhazikika ya oatmeal, chakudya chochepa chopatsa mphamvu cham'mawa, chomwe chili ndi zabwino zambiri:

1. Chakudya cham'mawa mwachangu popanda kuphika.
2. Kutha kukonzekera magawo sabata yonse.
3. Kupezeka kwa zosakaniza mu maphikidwe aulesi oatmeal mumtsuko.
4. Kudzazidwa kwam'mimba mwachangu kwanthawi yayitali.
5. Pangani zosiyana zoyambirira ndi zomwe mumakonda.
6. Kupanga phala kunyumba ndi yachangu komanso yosavuta.
7. Porridge ndi chokoma kwambiri komanso chosavuta kugaya.
8. Zimawonjezera mphamvu chifukwa cha mapuloteni ndi chakudya.
9. Zimalimbikitsa kuchepa thupi.
10. Imakwaniritsa njala kwanthawi yayitali.
11. Porridge imamugaya pang'onopang'ono, umachulukitsa minofu yambiri.
12. Mapuloteni mu oatmeal amalimbikitsa kusamutsa michere minofu, yomwe imagwira ntchito yofunika pambuyo pophunzitsidwa.
13. Oatmeal ndi chida chopatsa thanzi chopatsa thanzi (PP).
14. Pafupifupi wopanda shuga ndi mafuta.
15. Itha kugwiritsidwa ntchito ngati chakudya pakati pa chakudya chachikulu, champhamvu kwambiri cha oatmeal kutsogolo kwa masewera.
16. Ngati simukudziwa momwe mungachepetsere kulemera pofika chilimwe, ndiye kuti oatmeal waulesi mumtsuko ungakhale njira yabwino yochepetsera kunenepa.
17. Kupanga phala, mumangofunika oatmeal ochepa ndi mtsuko wagalasi.
18. Ngati mukuchepetsa thupi, mumangophika phala nokha.
19. Oatmeal ali ndi michere yambiri, mchere wathanzi, wophatikiza ndi mkaka, oatmeal waulesi mumtsuko amatsuka matumbo.
20. Oatmeal mumtsuko ndi chakudya cham'mawa chophweka, pomwe m'mawa mulibe nthawi yokwanira kuphika: mutha kupita nanu kukagwira ntchito.
21. Mbale yoyambirira, njira yachilendo ya oatmeal.
22. Voliyumu yaying'ono yamtsuko imathandizira kuwongolera kukula.

Momwe mungasankhire mabanki

Musanakonze oatmeal mumtsuko, muyenera kusankha kukula kwa botolo. Mutha kuphika oatmeal onse mumtsuko ndi mbale zilizonse - chidebe cha pulasitiki, msuzi.

Chidebe chilichonse chokhala ndi kukula kofanana ndi 1 kutumizira kwa phala ndi koyenera:

• kuchuluka kwa ntchito imodzi yokha ya oatmeal 1 ndi kapu imodzi yamadzimadzi + oatmeal + zowonjezera,
• waulesi wakale wa oatmeal amakonzedwa mumtsuko wamagalasi wokhala ndi mphamvu ya 400 ml (0,4 l) kapena mphamvu ya 500 ml (0,5 l), moyenera mtsuko uyenera kukhala ndi pakhosi lalikulu ndikuti utuluke ndi chivundikiro cha mpweya.
• mitsuko yosavuta, yokhotakhota ingagulidwe m'masitolo a IKEA, imagwiritsidwa ntchito mitsuko yamagalasi yokhala ndi zopota zopota zophika oatmeal mutatha kudya: uchi, kirimu wowawasa, pastes.

Momwe mungaphikirere oatmeal usiku umodzi mumtsuko

Chinsinsi choyambirira cha oatmeal waulesi mumtsuko mumakhala zinthu zomwe zimagulitsidwa m'misika iliyonse. Zomwe mukufunikira kuphika oatmeal aulesi kunyumba, pogwiritsa ntchito njira yaying'ono, ndikutenga mtsuko wokhala ndi 0,5 l:

1. Thirani oatmeal. Kuchulukana kwa oatmeal waulesi mumtsuko - theka la kapu ya Hercules pagalasi lamadzi.
2. Thirani chimanga ndi mkaka ndi yogurt yachilengedwe, kuchuluka kwathunthu kwa zosakaniza zamadzimadzi kuyenera kukhala kapu yamadzi.
3. Tsekani chivindikiro.
4. Gwedeza botolo.
5. Firiji mpaka m'mawa.

Usiku, mumtsuko, oatmeal mkaka umatupa, kupaka, kulowera yogati, ndipo phala limakhala lanthete komanso lokoma. M'mawa kapena nthawi yomweyo, zosakaniza zonse zimaphatikizidwa mumtsuko kuti mulawe:

• Zojambula zilizonse
• zipatso
• magawo a dzungu lophika
• akanadulidwa watsopano apulo
• maapulo ophika
• mapeyala
• plums
• mapichesi
• nthochi
• Persimmon
• kiwi
• kupanikizana.

Pali maphikidwe ambiri ndi mitundu yosiyanasiyana, ngati mutatenga mkaka, ndiye kuti mutha kuthira mafuta mkaka, yogati, mkaka wowotchera, kunena kuti kefir, mkaka wa soya.

Kuti mumve zonunkhira komanso kukoma, onjezani zokonda zanu:

• sinamoni
• ginger wodula bwino lomwe
• ufa wa cocoa
• vanila
• nati
• ma cloves apansi.

Kuti muchepetse kunenepa, ulesi wa oatmeal umathiridwa ndimadzi, timadziti tatsopano, decoctions wopanda shuga. Zipatso zouma, mmalo mwa shuga, manyowa achilengedwe, uchi, batala la peanut limagwiritsidwa ntchito ngati zotsekemera.

Kupanga PP yaulesi kukhala yofunikira kwambiri, ndibwino kuyika mumtsuko:

1. Mbewu za fulakesi
2. Mbewu za Chia
3. Walnuts.
4. Maamondi
5. Cashew mtedza.
6. Mbewu za mpendadzuwa
7. Pine mtedza.

Oatmeal ndi yogurt mumtsuko

Ndi chakudya cham'mawa chopatsa thanzi kuchokera ku mphika - oatmeal waulesi ndi yogati mudzalandira mphamvu tsiku lonse, kudya chakudya cham'mawa komanso chosangalatsa.

• oatmeal Hercules - theka chikho,
• yogati - gawo limodzi mwa magalasi atatu,
• mkaka ndi gawo limodzi mwa magawo atatu a chikho
• nthochi
• sinamoni.

1. Thirani Hercules, yogati, mkaka, sinamoni mu mtsuko.
2. Tsekani ndikusuntha bwino kuti zigawo zonse zimasakanikirana.
3. Ikani mtsuko wotsekedwa mufiriji usiku wonse.
4. M'mawa, tsegulani, onjezani magawo a nthochi, sakanizani.

Mutha kusunga mpaka masiku atatu, idyani oatmeal chilled.

Chinsinsi: oatmeal mumtsuko wa kefir

Woseketsa oatmeal mumtsuko malinga ndi izi mwaphika wakonzedwa pa kefir, monga momwe zidayambira kale kapena zofunikira, kuti muziphike, muyenera kugula kapena kuyambitsa zinthu mkaka pasadakhale - kefir yokhala ndi tchizi tchizi. Woseketsa oatmeal ndi kanyumba tchizi amaphatikizidwa mokoma ndi sitiroberi, juwisi ndi magawo a lalanje kupangitsa kuti mbaleyo ikhale yathanzi, ikhutitse ndi kununkhira kwa zipatso.

• oatmeal - supuni 4,
• mafuta ochepa kefir - chikho chosakwanira,
• tchizi wopanda mafuta kanyumba - theka la paketi,
• lalanje - magawo angapo,
• mbewu za fulakesi - 1 tsp,
• sitiroberi - zipatso 4-5.

1. Thirani ma flakes ndi mbewu ya fulakesi mumtsuko, sakanizani ndi supuni.
2. Onjezerani sitiroberi.
3. Ikani kanyumba tchizi ndi magawo a lalanje.
4. Thirani kefir. Tsekani mtsuko.
5. Oyera m'malo abwino mpaka m'mawa.

Sungani mpaka masiku awiri, idyani mafuta oatmeal.

Woseketsa oatmeal mumtsuko wa nthochi: Chinsinsi

Ndi nthochi, oatmeal aulesi omwe amakhala ndi mkaka ndi abwino chifukwa mapangidwe a phala ndi coco amakhala okongola, okonda kwambiri, amakonda mkaka-chokoleti ndi zidutswa za nthochi yofewa.

• mkaka ndi theka kapu
• oatmeal - supuni 3,
• nthochi yoyambira
• cocoa - 1 tsp,
• yogati - 3 tbsp.,
• uchi ndi wokoma - 1 tsp

1. Mu mtsuko timayika oatmeal, mkaka, yogati, cocoa, zotsekemera.
2. Timapotoza chivindikiro, kugwedezeka bwino, kuti zosakaniza zonse zimasakanikirana.
3. Tsegulani, ikani magawo apamwamba a nthochi ndikusuntha ndi supuni.

Tsekani chivundikiro cha mtsuko, ikani malo ozizira usiku. Pitilizani mpaka masiku awiri. Timadya ozizira.

Woseketsa oatmeal pamadzi mumtsuko

Kuti muchepetse kunenepa, ndibwino kuphika popanda mkaka - oatmeal ndi madzi otentha. Wiritsani kapu yamadzi ndikuthira madzi mumtsuko wa oatmeal. Siyani mphindi 5 mpaka mafundewo akhale ofewa. Kenako sakanizani ndikuwonjezera zosakaniza kuchokera pa Chinsinsi malinga ndi mndandanda.

Pophika muyenera: oat flakes - 40 magalamu, madzi - chikho 1, ma almonds - supuni 1, zipatso zouma (cranberries, blueberries, yamatcheri) - 1 supuni, sinamoni kuti mulawe.

Oatmeal ndi Chia

Oatmeal imathandiza pakokha, makamaka yomwe imati "amafunika kuphika" pamapakeji. Kuphatikiza ndi mbewu za Chia, oatmeal mumtsuko amaumirira nthawi yotalikirapo kuposa malinga ndi njira yachinsinsi. Koma phala nthawi yowotchera nthangala za Chia mmenemo imapatsidwa mavitamini othandiza, kufunafuna zinthu zofunikira kukonza thanzi.

Kuphika mofulumira oatmeal kwa phala ya usiku si koyenera, ndibwino kuti muwasiyire ophika makeke ophikira.

• oatmeal - 50 magalamu,
• Mbeu za Chia - 30 magalamu,
• mkaka (ng'ombe, coconut kapena almond) - 250 ml,
• nthochi - 1 yaying'ono
• uchi kapena shuga kulawa.

1. Ikani phala mumtsuko.
2. Pamwamba ndi mbewu za chia.
3. Kani nthochi mu banana puree ndi mphanda kapena blender.
4. Tsitsani ndi supuni 1 ya uchi kapena shuga.
5. Thirani zigawo zinaikidwa ndi mkaka.
6. Tsekani mtsuko ndi chivindikiro, gwiranani kwathunthu.
7. Tumizani mufiriji usiku.

Pali oatmeal wozizira, sungani masiku 4.

Oatmeal mumtsuko ndi currants

Wosachedwa oatmeal ndi currants ndi mbewu ya fulakesi - chakudya cham'mawa chopatsa thanzi. Phindu la kadzutsa ndilabwino mosiyanasiyana ndikuphatikiza pamodzi mumtsuko umodzi wa zakudya zabwino kwambiri: mbewu za fulakesi, oats ndi zipatso za currant.

• currants (wakuda, ofiira kapena oyera) - theka chikho,
• yogurt yamafuta ochepa - 4 tbsp.,
• oat flakes - 2 tbsp.,
• mbewu za fulakesi - supuni 1,
• madzi otsekemera - supuni 1

1. Onjezerani oatmeal, mbewu ya fulakesi, madzi, yogati pamtsuko.
2. Tsekani chivindikiro, gwedezani bwino.
3. Tsegulani ndi kuwonjezera ma currants.
4. Ikani mufiriji usiku (sungani masiku 4). Timadya oatmeal ozizira.

Oatmeal ndi zipatso mumtsuko

Mutha kuwonjezera zipatso zilizonse poyambira oatmeal, m'chilimwe - mapichesi, mapeyala, ma plamu, ma apricots, maapulo ndi zipatso. M'nyengo yozizira komanso chaka chonse, zimakhala zosangalatsa kupaka phala usiku ndi nthochi, zipatso za malalanje: lalanje, mandarin.

• oatmeal - supuni ziwiri,
• yogati yachilengedwe - 3 tbsp.,
• mkaka ndi theka kapu
• kupanikizana kwa lalanje (kupanikizana) - supuni 1,
• ma tangerines - 1 pc.

1. Onjezerani oatmeal, mkaka, yogati, kupanikizana kwa lalanje ku mtsuko.
2. Tsekani chivundikiro ndikugwedeza botolo mpaka zinthu zizisakanikirana.
3. Tsegulani, onjezani malalanje a mandarin magawo awiri, sakanizani ndi supuni.
4. Tsekani chivundikiro cha mtsuko ndikuyika malo ozizira usiku.

Sungani mpaka masiku atatu. Khalani ndi oatmeal ozizira

Woseketsa oatmeal ndi apulo ndi sinamoni

Apple yokhala ndi sinamoni - magawo awiri azakudya, amagwiritsidwa ntchito pokonzekera zonunkhira za maapulo otsekemera, amapanga zophikira zipatso ndi sinamoni wapansi. Woseketsa oatmeal ndi apulo - wosakhwima, onunkhira mankhwala + zosangalatsa, mwachangu komanso wathanzi kadzutsa mu mtsuko.

• oatmeal - supuni ziwiri,
• apulo yaying'ono - theka
• apulosi - 2 tbsp.,
• sinamoni pansi - theka la supuni,
• yogati yachilengedwe - 3 tbsp.,
• maluwa uchi - 1 tsp

1. Ikani oatmeal, mkaka, yogati, sinamoni ndi uchi mumtsuko.
2. Tsekani chivundikiro ndikugwedeza mpaka zosakaniza zikuphatikizika palimodzi.
3. Tsegulani kuwonjezera apulo ndi zipatso za maapulo ndikusakaniza pang'ono.
4. Tsekani chivundikiro cha mtsuko ndikuyika mufiriji usiku.

Sungani masiku awiri, idyani oatmeal chilled.

Momwe mungapangire chakudya cham'mawa chaulesi: Malingaliro asanu a chokho

Oatmeal ndiodziwika pakati pa okonda zakudya kuti muchepetse kunenepa, oats amawonedwa kuti ndi chinthu chofunikira kwambiri pakudya koyenera. Kuchokera oatmeal, zikondamoyo zamakonzedwe zimakonzedwera chakudya cham'mawa, chophika, pogwiritsa ntchito Chinsinsi cha PP cha zikondamoyo za oatmeal, zikondamoyo zimakonzedwa pamadzi ku Post. Koma kuphika zikondamoyo kumatenga nthawi, komwe nthawi zambiri sikokwanira m'mawa.

Tikukupemphani kuti musankhe zodzikongoletsera zokonda zopumira mwachangu, zomwe mumakwaniritsa maphikidwe achilendo a oatmeal pamwambapa. Malingaliro ena asanu a oatmeal aulesi mumtsuko - malingaliro a chakudya chabwino, chopatsa thanzi, cham'mawa chomwe simukufunika kuphika, ndikudya oatmeal chilled. Zomwe mukufunikira kuphika oatmeal aulesi ndikusunga zosakaniza mumtsuko, kutsanulira madzi ndikuyika mufiriji usiku. Malingaliro okoma:

• Ndi masiku.
• Ndi zipatso: buliberries, yamatcheri, yamatcheri, sitiroberi.
• Ndi mkaka wokazinga wowotcha.
• Palibe mkaka wokhala ndi msuzi.
• Ndi tchizi.
• Ndi "Snowball".

Ulesi oatmeal mumtsuko: mapindu ndi kuvulaza

Oatmeal, wamba ma oat flakes, tirigu wamtali wautali wochokera kumbewu zonse - oats - ali ndi mavitamini ambiri komanso michere yambiri yomwe imapindulitsa thupi la munthu. Oatmeal ili ndi:

Oats komanso buckwheat amatchuka ngati zakudya zamafuta zomwe zimakhala ndi pang'onopang'ono mafuta okhala ndi index yotsika ya glycemic. Chifukwa cha kukhalapo kwa mafuta ochulukitsa m'mapangidwe a oatmeal aulesi, kugaya chakudya mthupi kumachepetsa, komwe kumakupatsani mwayi wokhala osakwanira komanso kupewa kudya kwa nthawi yayitali. Oatmeal mumtsuko ndikothandiza:

• waulesi oatmeal kwa kuwonda kumathandiza kuchepetsa njala kudzera mu chimbudzi chamtundu wautali,
• imalepheretsa matenda ashuga, chifukwa cha kupukusa pang'onopang'ono kukhazikika kwa shuga m'magazi a munthu,
• phala ndibwino kuti muchepetse cholesterol yoyipa,
• amathandizira kuchepetsa kuthamanga kwa magazi, kugwiritsa ntchito oatmeal tsiku ndi tsiku kumathandizira kupewa komanso kuchiza matenda a mtima,
• amachepetsa chiopsezo cha kufinya kwamitsempha yamagazi, ngati chithokomiro wowerengeka pakuchiza matenda oopsa, amachepetsa kuthamanga kwa magazi,
• oatmeal imathandizira kudzimbidwa, kukhala ndi vuto lotupa,
• Kudya oatmeal aulesi pakudya kwamadzulo maola awiri asanagone kumakhala chida chofunikira komanso chothandiza kwa omwe ali ndi vuto la kugona chifukwa cha kupezeka pang'ono kwa chakudya komanso mapuloteni,
• normalization kagayidwe, izi ndizowona makamaka kwa anthu onenepa kwambiri,
• anasonyeza odwala matenda am'mimba thirakiti,
• Ndi antioxidant wa kukongola ndi unyamata.

Ubwino wa oatmeal m'thupi la munthu ndiwambiri, koma kodi pali zovuta zilizonse kuchokera pakudya phala? Ngati mumadya phala yambiri, ndiye kuti zopangidwa kuchokera ku zamafuta athanzi zimatha kukhala zovulaza ndikuvulaza thanzi la munthu.

Razgadamus akulangiza. Kuti zovulaza zisapitirire zopindulitsa, muyenera kuyang'anira mitsuko ya oatmeal idadyedwa patsikulo. Ma acids omwe ali mu oatmeal, makamaka phytic acid, amadziunjikira m'thupi mokwanira, amathandizira kuchotsa calcium ku minofu yamafupa.

Phindu ndi zovulaza za oatmeal, malinga ndi akatswiri azakudya, zimatengera momwe zimagwiritsidwira ntchito - kuphika mafuta ophikira oatmeal okhala ndi zakudya zamafuta omwe ali ndi kuchuluka kwa mafuta ndi shuga, kusankha njira ya PP ya oatmeal aulesi - mbale yomwe ilibe zotsutsana.

Lazy oatmeal ndi chakudya cham'mawa chokwanira banja lonse - omwe sakonda phala lotentha (ngati mumakonda njira zopumira, m'mawa limatha kutentha pang'ono pa microwave). Chinsinsi chophika cha oats ndichabwino kudya kutentha nthawi yachilimwe, kusinthanitsa menyu yozizira, kusangalala ndikukonzanso mabatire anu mu kugwa, kubweretsanso kulemera kwanu mwachilimwe ndikumachepetsa thupi ndi chilimwe kapena kungosintha zakudya zanu zatsiku ndi tsiku mukatentha oatmeal.

Zopangira za Lazy Oatmeal mu Jar:

• Ma flake oatmeal (Wofala kwambiri, wofuna kuphika.) - 3 tbsp. l
• Tchizi tchizi - 100 g
• Kefir (Katundu aliyense wothira mkaka angathe) - 150 g
• Orange - 1/2 ma PC.
• Apple - 1 pc.
• Mbewu za fulakesi - 1 tsp.

Nthawi yophika: Mphindi 15

Ntchito Zopeza 1

Chinsinsi "Waulesi Oatmeal ku Jar":

Kuphika zida zathu. Mbeu za tchizi ndi nyumba za fulakesi sizinthu zofunikira, koma mbewu za fulakesi zimapereka mavitamini, michere ndi fiber, ndipo ndikuganiza kuti aliyense amadziwa za phindu la tchizi tchizi))) Zipatso pazomwe mumakonda. Omwe ali ndi mwayi omwe sayenera kuyang'anira kalori wa mbale akhoza kuwonjezera zipatso zouma, zipatso zotsekemera, mtedza, chokoleti, coconut, sesame, jamu, uchi ndi zina zambiri. Nthawi iliyonse kulawa kwatsopano))) Ndikofunikira kukhala ndi mtsuko wama voliyumu yoyenera ndi cholembera))) Ndili ndi mtsuko wa bowa wogulidwa wokhala ndi voliyumu pafupifupi 400 ml)))

Hercules yotentha kwa mphindi 1-2 poto lowuma ndi zonunkhira. Ndili ndi sinamoni ndi pansi Cardamom. Ngati palibe nthawi, mutha kudumpha sitepe iyi. Mobwerezabwereza kuphika popanda zonunkhira komanso osawotcha kumakhala kosangalatsa.

Hercules yotumizidwa ku mtsuko, onjezani mbewu za fulakesi. Kuwaza zipatso. Choyamba ndimawonjezera lalanje ndikusakaniza, ndimayesetsa kuutambasula kuti ndipeze madzi ambiri, koma sizofunikira, mutha kungosakaniza popanda kutentheka kwambiri)))

Kenako onjezani kanyumba tchizi ndi maapulo.

Pamwamba ndi kefir ndikusakaniza bwino. Kefir akhoza m'malo mwake)))) Ndinkaphika ndi yogati, mkaka wophika, yogati, wowawasa, yogati, ngakhale kuthira mkaka, koma njira imeneyi sinazike mizu, chifukwa ndimakonda phala kwambiri)))

Mwanjira iyi, chakudya changa cham'mawa chimayenda ndi ine ndipo ndikudikirira kumapiko)))

P.S. Ngati mumagwiritsa ntchito mankhwala a mkaka wowawasa wowawasa komanso zipatso zosaphika (mwachitsanzo, nthochi), ndiye kuti ndibwino kuwonjezera madzi kapena mkaka m'matumbo, pang'ono kuti mumaphimbe ndi madzi, kapena mutha kugwiritsa ntchito mbewu monga chimanga zomwe sizikufunika kuphika.

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Gawani Chinsinsi ndi anzanu:

Zithunzi "Zosachedwa kuwira mumtsuko 'kuchokera kwa ophika (5)

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