Oatmeal: chikamu, kunyanya kubika uye vanorumbidza

It ane yakakwirira muviri ukoshi oatmeal. Zvikuru kuchengeta kunokosha kana uchida kubika isinakukodzera chete, asi zvokudya zvinonaka iri. Uye kuwana zvakanaka zvokuwedzera, unogona kuchinja misi oatmeal mugomba culinary rounyanzvi.

makemikari anoumba

Zvinovaka uye anobatsira chigadzirwa ndiyo oatmeal. Chikamu, kana kuvatsigira zvakarurama, zvinopa mundiro akanaka unaku. Asi kutanga, zvinobatsira kunzwisisa Zvinoumba oatmeal. Rine vakadaro zvinokosha:

• muriwo mapuroteni;
• biotin (kunonatsiridza kutapata);
• zvinokosha amino acids;
• B mavhitaminzi;
• folic asidhi;
• vhitamini K;
• Vapfumi kunzwisisa zvicherwa (simbi, phosphorus, potassium, calcium, zingi);
• starch (kunzwisisa carbohydrate).

mafuta madhishi

Zvichida huru che chero zvokudya zvinodyiwa oatmeal. Kukura Zvechokwadi zvinokosha, asi kutanga vazhinji vanofarira mafuta ndiro. Saka, paavhareji, Porridge, yakabikwa nemvura, rine anenge 88 macalorie por 100 g Asi kana isu kutora sepokutangira mukaka, mafuta inowedzera kuti 102 kcal paminiti 100 g By kuwedzera zvishoma mafuta, nzungu, michero yakaomeswa, shuga kana chocolate, unogona kuwedzera uwandu macalorie kusvika 300 uye kupfuura.

Kubatsira oatmeal

Kwete chinhu zvokudya vanhu vakawanda, pane oatmeal. Kuvhenganisa reshiyo dzinofarirwa iwe kunyange zvakawanda kana unoziva ayo kunobatsira zvivako. iye:

• zvinokachidza kubva muviri;
• chinovafukidza mudumbu rusvingo kudzivirira kubva zvinokonzerwa acids;
• normalizes ari asidhi-nechigadziko pachiyero;
• Inopa zvokuimba kuchenesa pamusoro ura, nokuda vawedzere internet tigutsikane;
• Kunomutsa kuti muviri;
• Zvinobatsira kubvisa mburwa kumeso uye muviri (sezvo migumisiro intestinal kuchenesa);
• uye normalizes kumwoyo;
• paChikoro paumbwe tsandanyama tishu;
• anokurudzira mupfungwa kurinda uye kuvandudza ndangariro;
• normalizes ropa shuga yomuropa;
• kunobatsira kubvisa yokufutisa.

ramangwana zvakaipa

A kufarira mishonga yakawanda iri oatmeal. Recipe zvikuru kuziva zvinenge zvose, nokuti kudya dhishi ichi kubvira pauduku. Zvisinei, vanofanira kufungawo kukuvara kubva kushandiswa kwayo, riri sezvinotevera:

• Kana zuva roga roga kuti adye oatmeal akawanda, anogona kutanga leaching calcium kubva muviri, uye kunoitawo zvakaoma nezvairehwa;
• Kana ukashandisa murombo-unhu flakes, bikai zvakanaka navo kana kupinda zvokuwedzera akawandisa, pane mukana chirungurira.

The kukura oatmeal nomukaka

Setsika, vakawanda zvinonaka Porridge iri yakabikwa mukaka. Inoita kunyange kudya zvikuru. Sei kubika Porridge? Kukura kuvimba kunyanya pane zvaunoda kuzadzisa kusachinja-chinja. Saka, nokuti gobvu Porridge kuti chikamu mvura oatmeal 1 2 zvikamu zvinodiwa. Kana uchida zvikuru isingawanzowanikwi uye kunama kusachinja-chinja, wedzera 3 zvikamu zvokunwa.

Cooking nguva zvinoenderana worudzii zvinhu iwe kushandisa. Saka, flakes "Extra", dzinoratidzwa nhete magadzirirwo, dira zvakakwana Kubika mukaka uye kuti chiutsi kuti chikamu paawa. Asi "Hercules" vachafanira kubika kwemaminitsi 20.

Chakarebesa kugadzirira O yose groats (ndiro rinonyanya kubatsira). Kutanga nemvura yakatsvuka rinoteurirwa uye kunyorova kwemaawa 5. Uyezve, nebemhe zadza nemvura iri nhamba 1: 3 uye bikai kwemaminitsi 40. Wokupedzisira danho Wakawedzerwa 1 chikamu mukaka uye pamota kusvikira gobvu. To rairema "akauya" uye yava kunyanya kusimba magadzirirwo, zvakakodzera kuiita maminitsi mashoma muchoto.

Oatmeal mvura: zvinoenderana

Vakawanda vanosarudza kubika Porridge riri pamusoro pemvura. dhishi uyu zvishoma zvinovaka muviri uye anoramba zvakawanda zvinovaka muviri. Kana uchifarira Porridge pamusoro oatmeal, kukura ndeinotevera:

• hafu kapu oatmeal;
• 2 mikombe mvura.

First unofanira kubika mvura, uye kuwedzera oatmeal. Kana musingadi kugara kudya, Porridge, unogona kuwedzera munyu ndokuriisa zvishoma shuga. maminitsi gumi nemashanu akatevera, mundiro zvagadzirwa. Iva nechokwadi kuti manyukunyuku chichibudisa Porridge haritsvi.

Zvikuru kubatsira yokuvirisa

Zvino kuti zviri pachena pane zvikuru kubika Porridge, zvakakodzera zvokuita yokuvirisa. Pacharo, mundiro zvikuru yakachena, uye nekuti vazhinji flavoured shuga yacho, yaiitwa yakapfupikiswa mukaka, chocolate nezvimwe zvinonaka. Zvisinei, zvokuwedzera kunofanira rinonaka kwete chete, asiwo kubatsira. Ekupedzisira dzinosanganisira:

• Anobvisa. Zvichava kubatsira vaya vanotambura zvinetso of chair. Nuts rubatsiro nokukurumidza uye zvinyoronyoro kusunungura ura. Uyezve, prikopcheny Spicy kuravidza anobvisa zvichaita zvakakwana zvainoitawo vari pamwe kwazvakarerekera Porridge.
• Fresh muchero (mabhanana, maapuro, Pears, michero). Batsirai vanoumba kuti kushaya mavhitaminzi. Somugumisiro, kunosimbisa kuti masoja emuviri uye anovandudza ruvara rweganda.
• Salt. Chinhu chinamatidzwa zvakanaka vaya vanoshandisa oatmeal kuderedza uremu. It vachapa manyoro Porridge zest diki uye anodzivirira muviri kubva kupera mvura mumuviri.
• Nuts uye mbeu. Izvi haisi yeshoko kukuru, asi chinokosha tsime mavhitaminzi E uye C. Ivo dzinewo magnesium, calcium, phosphorus uye anokosha faibha. zvinhu zvose izvi vachafadzwa aneganda wako, bvudzi uye zvipikiri, achivaita utano uye kupenyerera. Musatya kuti nzungu uye mbeu ane mafuta. Ivo kupatsanurwa mukufamba kwezuva uye achabva muviri.
• Yogati kana kefir. Uyu ndomumwe yakanakisisa kuwedzera kusvika oatmeal. Desirably, chigadzirwa haana ane chero yokuvirisa, uye ayo mafuta kugutsikana ranged pakati 1.5-3%. Yakaviriswa zvigadzirwa saturate muviri B mavhitamini, uyewo zvinokosha mapuroteni, calcium phosphorus. Unogona kuwedzera zvishoma yogati kuti oatmeal, kuchinja ukobvu kwayo. Uye kana ukashandisa zvokudya flakes, vanogona kutsiviwa nemvura kana mukaka zvachose.
• Nekinamoni. Ichava chinhu chakanakisisa kuwedzera mangwanani Porridge. Zviri rakanakisisa antioxidant, izvo Achabvisira muviri wako zvose zvinokuvadza. Uyezve, chete nehafu yetea zvinonhuwira vachapa dhishi wako akasiyana nemamwe Oriental munuhwi.
• Kana muchida zvihwitsi, regai kuwedzera shuga kuti Porridge. Edza pakubika Porridge nouchi. It wefodya nyore zvikuru, hazvina kukuvadza mufananidzo uye rine zvikuru zvinhu zvinokosha. The chikuru mukana uchi - ndiwo zviri makemikari kuti rikurumidze muviri.
• Kana uchida kuti dhishi zvikuru zvinogutsa, zadza pamwe duku yepamusoro ruomba.

Oatmeal nokuti vaduku

Vanachiremba vanodavira kuti oatmeal - ichi ndechimwe chezvinhu anobatsira zvinhu kuvakadzi vane mimba uye vacheche kubva 5 months. Kana mwana ane kukunakira kuti gluten (anogona kuratidza bloating uye nomudumbu), inogona zvishoma nezvishoma chakaunzwa zvokudya ake chigadzirwa ichi. Saka, kana uchida kufadza mwana wako ndiro zvakadai Porridge, kukura nemvura zviyo zvichava sezvinotevera:

• 2 spoon bota (nani muchikuya navo kofi mukuyi kuti Porridge akatenga mwana zvokudya kusachinja-chinja);
• 200 ml mvura (zvimwe kutora zvikuru Yakanatswa mvura).

Porridge zvinofanira vakabika pachitofu dzokubikira, uye ipapo mumwe, ipapo anenge 5 maminitsi. Saka pakutanga zvisingagamuchirwi hapana yokuvirisa. Sezvo mwana kuchawedzera, angava zvishoma nezvishoma (uye gare gare zvakazara) kutsiva mvura nomukaka. Kana muviri mwana rinoshandiswa zvachose kuti dhishi itsva uye muchaona kuti kazhinji anotakura izvozvo, unogona kuedza uwandu shuga uye mafuta diki.

mhedziso

"Isu - chii isu kudya" ... Kana uchifunga nezvazvo, uchaona kuti mashoko aya ari chose nhema. Mumwe ane chete kuenzanisa Zvinoonekwa munhu anodya zvokudya utano, uye munhu wose zuva kudya zvokudya, zara mafuta zvakakangwa zvokudya uye zvimwe "njodzi". Ndezvomuzvarirwo kuti mumwe nomumwe wedu anoda kuva noutano uye hwakanaka. danho rokutanga munzira inoenda runako uye zvakanaka achava oatmeal. Ngazvive kwauri anobatsira uye zvinovaka kwemangwanani. hamungambovi cherechedzai sei nokukurumidza achaita kunatsa zvomudumbu turakiti uye kuvandudza ganda ezvinhu.