I-oats yi-cereal eneempawu ezininzi eziluncedo kumzimba. Ukufunda ukwenza isidlo sakusasa nge-oatmeal kubonakala kunzima, ngakumbi ukuba siqhele ukutya i-porridge. Ke ezi ngcinga zesidlo sakusasa zinokuthintela i-monotony.
Okwangoku ithandwa kakhulu kwaye inokufakwa kwisidlo ngeendlela ezininzi. Ukuguquguquka kwayo kunye namandla ayo amakhulu okutya kuyenza ibe kukutya kweenkwenkwezi.
Ngaba ukutya i-oatmeal kwisidlo sakusasa kunempilo?
I-oats iqulethe iprotheni, i-fiber, iiminerali, iivithamini ze-B, kunye ne-carbohydrates enzima kwaye inceda ukugcina izinga leshukela legazi elilinganayo. Oku kuthanda ukuhamba kwamathumbu kwaye kunceda ukunciphisa ukuqhina ngenxa yomxholo wefiber. Ukongeza, inceda ukulungelelanisa amanqanaba e-cholesterol, iyenza i-cereal efanelekileyo yokunyamekela impilo yenhliziyo. Oku kutya okutyebileyo kwi-phosphorus kulungile njengokutya kwengqondo, kuthanda ukukwazi ukugxila kunye nokukhumbula.
Ukongeza, i-oats inokunceda iswekile esezantsi kumanqanaba eswekile, ngakumbi kubantu abatyebileyo okanye abanesifo seswekile sohlobo lwe-2. Basenokuphucula nokuqonda i-insulin. Ezi ziphumo zibalelwa ikakhulu kukukwazi kwe-beta-glucan ukwenza ijeli engqindilili ebambezela ukuphuma kwesisu kunye nokufunxa iswekile yegazi. Ngoko kukutya okulungileyo ukuqala usuku.
Ngaphezu koko, i-porridge ayikona nje ukutya kwasekuseni okumnandi, kodwa kwakhona yanelisa kakhulu. Ukutya ukutya okuzalisayo kunokusinceda sitye ii<em>calories ezimbalwa kwaye sinciphise umzimba. Ngokulibazisa ixesha elithathayo ukuba isisu sizikhuphe ngokutya, i-beta-glucan kwi-oats inokunyusa iimvakalelo zokuhlutha. Le hormone ye-satiety ibonakaliswe ukunciphisa ukutya kwekhalori kwaye inokunciphisa umngcipheko wokukhuluphala.
Ungayifumana kwiifom ezahlukeneyo, isiselo, iiflakes, umgubo ... kwaye uyisebenzise kwiindidi ezinkulu zeesitya. Ngoko ke, ukuba udla ngokutya i-oatmeal rhoqo, ungakhathazeki, awuyi kuba nesithukuthezi! Kwaye, ukuba ngamathuba, uphelelwa yimibono, ngoko sikunika ezilula kakhulu kwaye ezinomsoco.
Iresiphi
Ukufumana ukutya kwasekuseni okuhle kakhulu nge-oatmeal ngaphandle kokuwela kwi-monotony, kuyafuneka ukuba ube neentlobo ezahlukeneyo kwiiresiphi. Okulandelayo siza kufumanisa iingcebiso ezilungileyo ngesidlo sakusasa se-oatmeal.
I-yogurt kunye ne-oats kunye neziqhamo
- Iyogathi engasebenziyo
- Iirasberries
- I-Blueberries
- Oats
Lula olungenakwenzeka kwaye lunesondlo kakhulu! I-yoghurt ye-skimmed ibonelela ngesixa esikhulu se-calcium ethanda imeko yamathambo akho. I-Raspberries zizityebi kwi-antioxidants ezikhusela umzimba wakho kwaye zilibazisa ukuguga. Amaqunube, kwelawo icala, ngumthombo wevithamin A, ethanda impilo yamehlo akho kunye nemeko yolusu lwakho, iinwele kunye nezinzipho.
I-oatmeal porridge eneapile
- isiselo semifuno
- Iapile
- Cinnamon
- Oats
Enye indlela elula kakhulu yokubandakanya i-oats kwisidlo sakusasa sakho kukusela imifuno. Iapile ineempawu ezinkulu zokwetyisa kwaye ikhuthaza impilo yentliziyo yakho. I-Cinnamon ityebile kwi-antioxidants, inezixhobo ezichasayo kwaye ikhusela impilo ye-cardiovascular, phakathi kwezinye ezininzi izibonelelo zempilo.
iigwegwe ezinebhanana
- Ubisi lwemifuno
- Banana
- Cocoa umgubo
- Oats
Ibhanana ikhusela isisu kwaye iphezulu kwifayibha kunye neevithamini A, C, B kunye no-E. Ityebile kwiiminerali ezifana ne-potassium, i-magnesium, i-calcium kunye ne-iron kwaye iqulethe i-tryptophan, icandelo eliya kukunceda ugcine isimo sengqondo esifanelekileyo. . . I-cocoa kukutya okutyebileyo kakhulu kwinqanaba lesondlo. Iqulethe i-fiber, iprotheni, isinyithi, ithusi, i-magnesium, i-phosphorus, i-zinc kunye ne-potassium. Ukuyithatha kusasa kuya kukunika amandla kwaye kukulungiselele ukujongana nosuku.
oatmeal kunye nekarothi
- Iikomityi zamanzi ze-4
- 1 ikomityi intsimbi cut oats
- I-apula eyi-1 - ihlutshiwe, i-cored kwaye inqunyulwe
- ½ ikomityi yomnqathe ogalelweyo
- ½ ikomityi yeerasentyisi
- Isinamoni yomhlaba we-1
- Icephe emhlabeni nutmeg
- ½ ithisipuni yejinja egayiweyo
- 1 ityuwa encinci
- I-1 isipuni sebhotela
- ¾ ikomityi inqunyulwe walnuts
- 1 icephe leswekile emdaka
- ½ taza yeyoga yendalo
Le recipe ikhumbuza kakhulu ikhekhe le-carrot yeklasi. Yiresiphi emnandi kwaye incasa njengekeyiki yomnqathe. Zonke izithako ziyancedisana kakuhle kakhulu. Oku kuyacetyiswa ngakumbi ukuba sixakekile kwiintsasa ezininzi njengoko sinokwenza ibhetshi kwaye iya kuhlala iintsasa ezimbalwa.
I-oatmeal yeapile enokhilimu
- Iikomityi zamanzi ze-2
- 2 iisupuni zeswekile emdaka
- Isinamoni yomhlaba we-1
- Iipunipoli ezi-2 zemephu zesiraphu
- I-1 ikomityi ye-oats engaphekwanga
- Iipunipoyi ezi-2 zeerasentyisi
- I-apula eyi-1 - ihlutshiwe, i-cored kunye ne-cubed
I-oats ixutywe neswekile emdaka, i-sinamon, i-maple syrup, iirasins, kunye namaqhekeza e-apile ukwenza le oatmeal. Ungayilandela le recipe, kodwa uhlala ujonga izinto esizithandayo. Umzekelo, singongeza ubuncinci icephe lesiqingatha kunye nesiqingatha (ukwenzela ukutyeba / ukuguquguquka kwekhrimu) kwaye ubuncinci amacephe amancinci e-walnuts (kwiprotein kunye nokwenza isidlo esipheleleyo).
chia isidudu
- 1 indebe ye-oatmeal
- 1 ikomityi yekhokhonathi kunye nobisi lwe-almond
- Iipuniwe ezi-2 zembewu ye-chia
- Iipuniwe ezili-2 zecoconut egayiweyo
- ¼ itispuni yekhadiamom egayiweyo
- I-¼ yetisipuni yesinamon egayiweyo
- I-¼ yetisipuni ye-vanilla extract
- Ginger itispuni yomhlaba ijinja
- Icephe nutmeg
Akukho mfihlakalo ukuba kutheni abantu abaninzi bengabalandeli be-oats ngobusuku. Siza kwenza umsebenzi wokulungiselela ngobusuku obungaphambili kwaye sivumele ukuba siphole ngobusuku. Sisidlo sakusasa esigqibeleleyo sayo nayiphi na into ozibiza ngayo "engavuki kwangoko." Abanye bacebisa ukongeza ulwelo ngakumbi ukufikelela ukuhambelana okufunayo.
itshokolethi isidudu
- ⅓ ikomityi yecocoa engafakwanga swekile
- ¾ ikomityi yamanzi ashushu
- Iikomityi ezi-2 zobisi
- ⅛ itispuni yetyuwa
- 1 ikomityi intsimbi cut oats
- Iipunipoli ezi-5 zobusi
Le yeyabathandi betshokolethi nabo bayiphapheleyo impilo. Isidlo sakusasa se-creamy kunye ne-chocolaty siyonwabisa ngaphandle kwamafutha kunye neswekile engaphezulu. Ukuba i-porridge inzima kakhulu okanye i-oats ayiphekwanga, siya kongeza amanzi abilayo ade aphekwe kwaye afikelele kubunzima obufunayo. Siza kukhonza kunye ne-splash yobisi olubandayo ukuze le yeyona nto ilungileyo yokutya nge-oatmeal.