Motheo oa lijo tse ruileng le tse matlafatsang ke oatmeal lebese

Litsebi tsa phepo le litsebi tsa phepo li pheha khang ea hore lebese la oatmeal le loketse bakeng sa lijo tsa hoseng tse tletseng bophelo bo botle. E hlophisoa ka potlako, e fana ka 'mele ka limatlafatsi tsohle tse hlokahalang mme e fana ka tefo ea matla bakeng sa letsatsi lohle.

Phala ea oatmeal lebese: rua molemo le ho ntša kotsi

Phororo ea porridge e na le phello e ntle ka mpeng, e na le phello e hlakileng ea antioxidant, e fokotsa haholo kakaretso ea k'holeseterole maling, e fokotsa kotsi ea mali, e matlafatsa mesifa ea mesifa 'me ka katleho e hloekisa mala maleng a slags. Sejo se le seng feela sa lijo-thollo, se jeoa bakeng sa lijo tsa hoseng, se nolofalletsa ho se lape ho fihlela lijo tsa mantsiboea, se matlafatsa 'mele ka fiber le lik'habohaedreite, li-saturate tse nang le livithamine A, E, K, PP le sehlopha B, liminerale tsa bohlokoa le microelements tse bohlokoa.

Ho sebelisoa ha oatmeal nako e telele ho felisa ho itšireletsa, colitis le indigestion, ho laola acidity, ho susumetsa ho sebetsa ha sebete le thyroid, ho thusa ho lebisa tlhokomelo le ho ntlafatsa mohopolo. Lingaka li khothalletsa ho kenyelletsa sejana ka ho ja lijo tsa batho ba nang le lefu la pelo, enterocolitis, ulcers, gastritis le vegetovascular dystonia.

Empa ho sa tsotellehe hore na o na le phofo e kae ea oatmeal, ha hoa lokela ho e ja letsatsi le leng le le leng. Hangata sena se lebisa ho tlōlo ea ts'ebetso ea vithamine D le calcium, eo nakong e tlang e ka lebisang ho qalella ha lefu la masapo 'me e lebisa tlhokomelong ea bone.

Oatmeal ka lebese: lintho tse nang le lik'halori

Pale ea oatmeal e kenyelelitsoe lethathamong la lijana tse loketseng lijo tsa phepo. Nako ea eona ea khalori e khethoa ke karolo ea mafura a karolo ea lebese le tekanyo ea tsoekere e sebelisetsoang ho pheha. Letšoao le tlaase ka ho fetisisa ke 105.67 kcal, 'me le phahameng ka ho fetisisa ke 113.36 kcal ka 100 g ya sehlahisoa. Haeba u pheha pere ka lebese le khutsitsoeng, lipalo li tla be li phahame ka ho fetisisa - 174.56 kcal.

Phala ea oatmeal ka lebese: phepo bakeng sa bana

Bakeng sa masea ke ntho e lakatsehang ho pheha phofo ea oatmeal feela lebese le khethehileng la lebese. E na le boholo bo phahameng ka ho fetisisa, e nang le mafura a mangata le liprotheine, e na le acidity e tlaase ka ho fetisisa ebile ha e halefise tsamaiso ea ngoana. Ka botlolo kapa tetrapack hangata ho bontšoa ho tloha ho lilemo tse kae ho khonehang ho sebelisa sehlahisoa bakeng sa ho lokisa lijana tsa bana.

Lijo tse hlokahalang:

• li-oats tse nang le oats - 250 g
• tsoekere - 2 tbsp
• lebese - 500 ml
• Butter - 25 g
• letsoai

Tataiso ka mehato

1. Pitseng e nang le metsi, tšela lebese, lumella ho pheha ka mocheso o mofuthu, fokotsa ho futhumala ha bonyane, ka bonolo u kenye molumo o feletseng oa maqhubu 'me u phehele metsotso e ka bang 5. Tsoela pele oatmeal e le hore e se ke ea khomarela tlaase 'me ha e chese.

2. Tsoela pele oatmeal e le hore e se ke ea khomarela tlaase 'me ha e chese. Qetellong, khabisa poro e nyane mme u fafatse tsoekere.

3. Kenya sengoathoana sa botoro, koahela ka sekwahelo, tlosa ho tloha poleiti 'me u tsamaee metsotso e 10-15.

4. Ho itokiselitse porridge ho kenya sekotlolo, ho khabisa ka ho rata le ho tšoara lesea.

Phala ea oatmeal ka lebese: phepo ea ho pheha ka litholoana

Oatmeal, e phehiloeng ka linate le litholoana, e ka bitsoa lijo tse ngata tse monate. Porridge e shebahala ka ntle, e na le tatso e khanyang, e monate 'me e na le monko o monate, o monate o monate.

Lijo tse hlokahalang:

• li-flakes tse mafura-150 g
• lebese 1.5% - 400 ml
• morara o omisitsoeng - 25 g
• omisitsoeng apricots - 25 g
• banana - 1 piece
• chopped walnuts - 50 g
• apple - 1 pc
• red currant - 50 g
• tsoekere
• sinamone
• botoro

Tataiso ka mehato

1. Letsoang le tšela lero le lenyenyane la koae 'me le tlise ho pheha ka mocheso o mofuthu.
2. Ka bonolo hlahisa oatmeal, fokotsa ho futhumala, 'me o tsoele pele, pheha ka metsotso e 5.
3. Tšela tsoekere ka phaposing, beha botoro 'me u tima mollo.
4. Khaola litholoana ho lilae mme u fafatsoe ka sinamone.
5. Rice e pheha ka metsi a belang, apricots e omisitsoeng le linate. Eketsa litholoana tse ncha le ho kopanya ka botlalo.
6. Kopanya phala le motsoako o monate, o khabise ka currants monokotsoai le ho sebeletsa tafoleng.

Phala ea oatmeal ka lebese ka multivariate

Oatmeal, e entsoeng ka risepe ena, e teteaneng ebile e na le phepo e ntle, e matlafatsa marako a mpa ka bonolo mme e fana ka boikutlo ba ho satiety ka nako e telele. Haeba u batla ho finyella ts'ebetso e bonolo, u lokela ho beha li-flakes tse nyenyane mokhoeng o motle, 'me, ho fapana le hoo, tšela metsi a mangata.

Lijo tse hlokahalang:

• lebese 1.5% - 1 tbsp
• li-flakes - 125 g
• tsoekere - 1/3 tsp
• letsoai
• botoro

Tataiso ka mehato

1. Li-flakes, hlatsoa tlas'a metsi a tšolohang, tšela sekotlolo sa multivariate, tšela lebese ka mocheso oa kamore mme u kopanya hantle. Ebe u eketsa tsoekere le letsoai le lenyenyane.
2. Khetha lenaneo "Rice", "Sopho" kapa "Porridge" 'me u qale ho pheha ntle le ho koala sekwahelo.
3. Ha metsi a metsi a theoha, theola sekwahelo 'me u tsoele pele u pheha.
4. Kamora pontšo ea molumo e phatlalatsang qetello ea lenaneo, kenya sengoathoana sa botoro ho oatmeal, beha setšoantšo se "futhumetseng" ho multivark 'me u se tlohele metsotso e 10.
5. Ho itokiselitse poro ka mokhoa o chesang ho sebeletsa. Haeba o lakatsa, khabisa ka litholoana tse omeletseng kapa tse ncha, linate, litholoana tse monate, marmalade kapa jeme.

Ho pheha oatmeal lebese le metsi

Ka ho sebelisoa ha oatmeal khafetsa, batho ba bang ba lemoha ponahalo ea matšoao a joalo joaloka ho hema. E le ho qoba nako ena e sa thabiseng, ba phehang ba khothalletsa ho sebelisa metsi a nooang nakong ea ho pheha.

Lijo tse hlokahalang:

• oatmeal - 9 tbsp
• metsi a hloekisitsoeng - 350 ml
• lebese 2.3% - 350 ml
• tsoekere - 2 tbsp
• letsoai
• botoro

Tataiso ka mehato

1. Sethaleng se nang le metsi a tšollang lebese le metsi, tlatsa li-flakes, kopanya le ho apara mocheso o mofuthu.
2. Ha boima bo otla ka ho hanyenyane, eketsa tsoekere le tlisa ho pheha, e tsosang kamehla.
3. Pheha ka mocheso o tlaase metsotso e 3 ho isa ho e 5 ho flake e fokotsoe ka ho feletseng.
4. Tlosa sepeng, koahele 'me u eme ka metsotso e seng mekae.
5. Tšela phala holim'a lipoleiti 'me u li fe tafoleng e nang le lebese le koahetsoeng, jeme, mahe a linotši, marmalade kapa lipompong leha e le life tse ling.

Joang ho pheha oatmeal e monate le e sa tloaelehang: thuto ea video

Phala ea oatmeal lebese ke sejana se bonolo, empa se ka boela sa etsoa sa pele le sa khethehileng. Ho etsa sena, o hloka feela ho se sebelisa bakeng sa ho itokisa hase lebese la khomo la khoho, empa ke litholoana tse monate. Porridge phetolelong ena e tla fuoa moea o eketsehileng oa moea le mokhoa o motle, o tsitsitseng haholo.