Zamkatimu
Oatmeal ndi zipatso: kuonda ndikokoma. Kanema
Oatmeal amapatsidwa malo oyamba muzakudya komanso zakudya zopatsa thanzi. Mbale ya phala ya chakudya cham'mawa - ndipo nthawi yomweyo mumamva kuti ndinu odzaza ndi mphamvu ndipo nthawi yomweyo mumapeza pafupifupi tsiku lililonse la mavitamini ndi mchere. Komabe, ngakhale chakudya chodabwitsa chotere, pakapita nthawi, mukufuna kusiyanasiyana. Pankhaniyi, kuphika oatmeal ndi zipatso, ndipo simudzangowonjezera ubwino wa phala, komanso mudzakhala ndi chisangalalo chodabwitsa cha gastronomic.
Oatmeal ndi apulo, uchi ndi wosweka amondi
Zosakaniza: - 1 tbsp. oat flakes ang'onoang'ono (mwachitsanzo, "Yarmarka" No. 3 kapena "Nordic"); - 0,5 malita 1,5% mkaka; - 30 g wa amondi wokazinga; - 2 maapulo; - 4 supuni ya uchi; sinamoni - 0,5 tsp; - mchere wambiri.
Oatmeal ndi zipatso ndiye chakudya cham'mawa chokwanira kwa mkazi wachangu. Sikuti amangopatsa thupi zakudya zonse zomwe amafunikira, komanso amapereka kumverera kwanthawi yaitali kwa satiety.
Pewani ma amondi mumatope kapena chopukusira khofi. Dulani maapulo pakati, chotsani mbewu ndi kudula zipatso mu zidutswa zing'onozing'ono, kusiya kotala kuti muzikongoletsa. Bweretsani mkaka mu saucepan kwa chithupsa, perekani mchere wambiri ndi sinamoni, onjezerani uchi ndi kuchepetsa kutentha kwapakati. Onjezerani oatmeal kumadzi otentha ndikuphika kwa mphindi zitatu, ndikuyambitsa nthawi zonse. Onjezerani maapulo ku poto ndikuphika phala kwa mphindi 3-5 mpaka mutakhuthala.
Ikani yomalizidwa mbale kwambiri mbale, zokongoletsa ndi magawo otsala zipatso pamwamba ndi kuwaza ndi wosweka amondi. Ngati mukufuna, onjezerani phala ndi batala musanayambe. Oatmeal, zipatso ndi mtedza ndizophatikiza bwino kuyambira tsiku. Chakudyachi chidzapereka mphamvu kwa tsiku lonse logwira ntchito, ndipo kumapeto kwa sabata mutatha kudya kadzutsa simudzafunanso kukhala kunyumba.
Oatmeal ndi zoumba ndi nthochi
Zosakaniza: - 1 tbsp. oatmeal (Myllyn paras kapena "Zowonjezera"); - 1 tbsp. mkaka wa 2,5-3,2% mafuta okhutira; - 1,5 tsp. madzi; - nthochi 1; - 50 g wa zoumba; - mchere wambiri ndi sinamoni; - 2 tbsp. Sahara.
Oatmeal lili mitundu iwiri ya CHIKWANGWANI mwakamodzi, zofunika kuti yachibadwa kugwira ntchito kwa m`mimba thirakiti - sungunuka ndi insoluble. Yoyamba imathandizira matumbo motility, ndipo yachiwiri imathandizira kubwezeretsa microflora yake
Thirani zoumba ndi madzi otentha kwa mphindi 20, kudula nthochi mu cubes ang'onoang'ono, kusiya mabwalo angapo kuti azikongoletsa. Sakanizani madzi ndi mkaka mu saucepan, kuvala kutentha kwakukulu. Mukatha kuwira madziwo, onjezerani oatmeal, mchere, shuga ndi sinamoni. Sakanizani zonse bwino ndi kubweretsa kwa chithupsa. Kenako kuchepetsa kutentha kwa sing'anga ndi kuphika phala kwa mphindi 10-12. Thirani zoumba ndi kuziponya pamodzi ndi nthochi yodulidwa mu oatmeal.
Ikani chivindikiro pa mbale, chotsani ku chitofu ndikuyimirira kwa mphindi 10-15. Ikani yomalizidwa mbale pa mbale ndi zokongoletsa ndi zipatso magawo. Mbewu zambewu zomwe zimalangizidwa mu njira iyi zimakhala zathanzi kuposa zanthawi zonse. Chifukwa cha kukonzedwa kochepa, amasunga pafupifupi zinthu zonse zamtengo wapatali za oats osayengedwa - potaziyamu, magnesium, phosphorous, chitsulo, chromium, zinki, ayodini, komanso mavitamini A, E, K ndi B6.