Oatmeal holim'a metsi

E o tsejoa hore kenyelletsoa ha lintlha tsa letsatsi le letsatsi tsa habore ka ja lijo ho hlokahala ka mabaka a 'maloa. E mong oa bona, e motle ka ho fetisisa bakeng sa basali ba neng ba lora ho lahleheloa ke boima ba 'mele - e ba boima ba' mele aa tlwaelegileng. Oatmeal buelloa ke lingaka bakeng sa botenya, lefu la tsoekere mafu gastrointestinal, atherosclerosis, 'me mathata a mang a bophelo. mochine boima phokotso behiloeng ka bokhoni ba oat faeba (tse bitsoang beta-glucan) fokotsa k'holeseterole. Lijo faeba lijo-thollo tse 'meleng oa boima viscous, eo tlama k'holeseterole le lintho tse ling tse kotsi,' me outputs ba le 'mele.

Hercules, ho tloha eo e ka pheha oatmeal ka metsi kapa lebese, ke atileng ka ho fetisisa le le loketseng bakeng sa ho pheha sehlahiswa. E na le divithamini bohlokwa le liminerale le thuso, hammoho le ho fihlela ho 17% protheine le 7% mafura. Rarahaneng lik'habohaedreite ea lijo-thollo le seabo boikutlo ba ho tlala le tlwaelegileng a ho tsepamisa mohopolo mali tsoekere e tšoarellang halelele. Tsena thepa ea habore phuthoa 'me u hlalose ka ho eketseha ha ho ba le mamello ha kamehla tshebediso ya lijana e.

Oatmeal ka ka setimi. mokhoa ona oa ho mocheso kalafo ea seng ka tlase e metle. Flakes ruruhe le tlas'a tšusumetso ea mouoane ebe e fumana a lakatsa tumellano viscous. Eketsa ho ja lebese kapa oli ha ho hlokahale. Haholo a batla a ya mahe a linotsi, litholoana kapa tsoekere. Morao tjena, ho sebelisoa feshene ata ha metsi a kenya le flakes ea habore phuthoa: ho tahoa kapa a sebelisa bakeng sa ho pheha le mefuta e fapaneng ea lijo. Empa metsi joalo ka ho sebelisa ntse haholo tlaasana ho motoho le.

risepe 1

Oatmeal holim'a metsi fumana tse matlafatsang tse lekaneng le e metle. Phaella ka ho re lebese kapa botoro ho oatmeal e sa haholo-holo khothalletsoang hore batho ba hōlileng ba nang le lefu gogoga pelo kapa ba ileng ba rera ho theola 'mele. Ja ho ka ba bakeng sa lijo tsa hoseng kapa mantsiboea. metsoako:

• 100 g, ea habore breakable;

• 2 linoelo ya metsi a hloekisitsoeng;

• 2 thispone morara o omisitsoeng (aroloa tsoa, ke hlatsoitse le ho lumelloa ho omella theoha);

• ½ kopi pitted faolang (rinsed le omisitsoeng);

• letsoai.

Ka saucepan le tšela oats le tlatsa ka ho eona le metsi. Ba fana ka mollo lieha, ka mor'a metsotso e 5 eketsehileng futhumatsang le halefile ho a phehile. Eketsa morara o omisitsoeng, faolang, hlohlelletsa le futhumatsang sheba theoha ka mor'a metsotso e le lumelloa ho mofuthu Hotplate ho motoho fihla ho itokisa 'me thickens. Letsoai ka eketsa ka lakatsa. Oatmeal holim'a metsi e loketse, sebelisa e ka foromo chesang.

risepe 2

Phaella ka ho re libanana ke ke feela ntlafatsa tatso, empa hape ho matlafatsa phello ea normalizing mesebetsi gastrointestinal. Sinamone tla thusa ho fokotsa khatello ea mali. oatmeal ena metsi a nang le phepo haholo le bophelo bo botle. Metsoako bakeng 2 servings:

• 1 senoelo oat flakes;

• 2 libanana (hlatsoa, ho hloekisoa le ho khaola transversely - botenya ba ka bang 1 cm, didikadikwe);

• 2 linoelo tsa metsi;

• 1 khaba ea tsoekere;

• 3 thispone morara o omisitsoeng (hlatsoa le lumelloa ho omella);

• E mong tee khaba ea sinamone phofo;

• letsoai.

Tsela ea ho pheha motoho ka metsi bakeng sa risepe ee? Pane tšela oats, beha metsoako eohle 'me metsi a ne a tšoloha. Apara ho se mollo, susumetsang maikutlo, tlisa ho lethopa ka. Ha lijo-thollo e phehiloe ka setofo motlakase, mocheso o ne a ile a tloha 'me lumelloa ho mofuthu Hotplate ho fihlela teteaneng. Ha setofo khase, ka nako eo tsoela pele ho pheha fetang tlaase haholo mocheso ho fihlela bonolo (oatmeal lokela ruruhe le monya metsi tsohle). Fepa chesang motoho.

risepe 3

Oatmeal metsi a ka ba savory, ho phehiloeng tsoekere, mahe a linotši kapa litholoana. From ena e tla ba ha ho ka tlaase ho moo monate le bophelo bo botle, e le ka mor'a ho e sebelisa li nkiloe ka tsela e atlehang ho tswa ho chefo 'mele. Metsoako bakeng 2 servings:

• 1 senoelo oatmeal ;

• 1 khaba ea botoro;

• 2 ½ senoelo sa metsi;

• ½ teaspoon letsoai khaba;

• 1 fennel toloki (hlatsoa, o ile a lumella ho omella le khabeloa khaola).

Groats tšela saucepan le tlatsa ka metsi. Fana lethopa, hlohlelletsa ka nako eohle. Tima mocheso. Eketsa letsoai le oli ile ba hlohlelletsa le ho lumelloa ho mofuthu ho itokisa. O ne a phaella ka ho re ho makhasi ao dille, hlohlelletsa 'me ba ale ka lipoleiti.

Ja oatmeal - eketsa ka bophelo ba hae!