Anthu ambiri omwe ali olemera kwambiri nthawi zambiri amafunsa ngati n'zotheka kuchepetsa kulemera kwa oatmeal, popeza pali zifukwa zingapo zotsutsana pa izi. Zikuoneka kuti kuchepetsa kulemera kwa oatmeal ndi kothekadi komanso, izi zimakhala zabwino kwambiri chifukwa chochepera thupi ndi kuyeretsa thupi, chifukwa cha fiber yomwe ili mkati mwake.
Ndimagetsi omwe amathandiza kuonetsetsa kuti chimbudzi chimakhala bwino, kumatulutsa m'mimba thupi, kumathamanga njira zamagetsi ndikuchotsa zosafunika zowonongeka kuchokera ku thupi. Kuwonjezera apo, oatmeal ndi othandiza kwambiri chifukwa misala, yopangidwa pophika kuphika, imatulutsa makoma a m'mimba ndipo imatetezera ku mitundu yonse ya zowopsya.
Pali njira zingapo zomwe mungagwiritsire ntchito kulemera kwa oatmeal: zovuta ndi zofatsa.
Njira yovuta
Ngati mumamatira njirayi, mukhoza kutaya makilogalamu 7 pa sabata. Koma kuti muchepetse kulemera kotero, mumasowa oatmeal popanda mafuta, mchere, shuga, ndi zina zotero, ndipo muziphika pa madzi, osati mkaka. Ngati simukufuna kuphika, mungathe kuwiritsa kokha piritsi, mudzaze ndi madzi otentha ndikuphimba, perekani kwa mphindi 15. Kwa masiku atatu oyambirira mungathe kumwa oatmeal ndi mankhwala ophera tizilombo kapena tiyi, ndipo pa tsiku lachinayi mungalowemo apulo imodzi yobiriwira. Chakudya chomaliza chiyenera kukhala pasanathe maola atatu asanagone. Lamuloli ndiloyenera kukumbukira ndi kuligwiritsa ntchito ngakhale mapeto a zakudya.
Makhalidwe abwino
Zakudya zopatsa thanzi ndizothandiza, koma zovuta kwambiri, popeza pali oatmeal yatsopano kwa sabata osati aliyense. Choncho, timapereka chisankho chanu, momwe mungathere polemera pa oatmeal msanga, koma ndi kuchepa kwa thupi. Zakudya izi zimaphatikizapo kugwiritsa ntchito oatmeal ndi zipatso zilizonse kapena zipatso zouma peresenti ya 250 magalamu a phala pa 100 g ya zipatso. Amaloledwa ndi kuwonjezera katsamba kakang'ono (makilogalamu 50) a mtedza ndi masipuniketi pang'ono a uchi. Idyani izi zonse muyenera kudya katatu, ndipo pakati pawo mukhoza kumadzipangira ndi zipatso (osapitirira 100 g). Kutalika kwa zakudya zoterozo ndi masabata awiri, pomwe mukhoza kutaya makilogalamu 7 mpaka 10.
Maphikidwe ochokera ku oatmeal kuti awonongeke
Choncho, tazindikira kale ngati mutha kulemera kwa kudya oatmeal, ndipo tsopano tikukupatsani maphikidwe angapo kuti mupange phalaji, zomwe zingakupangitseni kuti zakudya zanu zikhale zosangalatsa komanso zosiyana.
Kissel kuchokera ku oatmeal
Pofuna kumwa izi, kutsanulira phala ndi madzi otentha kuyambira madzulo, dziwani kuchuluka kwa ndalama malingana ndi kuchuluka kwa momwe mukufuna kupeza mankhwalawo. M'mawa, sakanizani zonse bwinobwino ndi mavuto. Zotsatira za oat mkaka, kubweretsa kwa chithupsa, kusonkhezera nthawi zonse, kuwonjezera sinamoni yaying'ono ndi uchi kuti muwongolere ndi kuwuthetsa. Imwani jelly nthawi iliyonse ya tsiku.
Oatmeal ndi kanyumba tchizi
Wiritsani kapena ubaye phala ndi kusakaniza ndi zikopa zingapo za tchizi, mukhala ndi mbale yosasangalatsa komanso yokhutiritsa.
Oatmeal ndi kaloti
Phiri monga momwe mumakonda. Kaloti grate pa chabwino grater ndi kusiya kuti ayime pang'ono kuti iye asiye madzi. Kenaka yikani zonona zonunkhira pang'ono, ndipo phatikizani zonsezi ndi oatmeal. Onetsetsani bwino ndipo yesani.
Chakumwa chakumwa choyeretsa thupi
Zosakaniza:
- zitsamba - 1 makilogalamu;
- Anamera zipatso za oats - 1 ochepa;
- madzi - malita 3.
Kukonzekera
Thirani oats mu mtsuko wa mamita atatu, kuwonjezera pa iwo odzaza mbewu za oat ndikudzaza ndi madzi owiritsa. Onetsetsani bwino ndikuchoka kuti mutenge ndi kuyendayenda kwa maola 12 (makamaka maola 24). Sungani zakumwa zakonzekera mu furiji, musanagwiritse ntchito, nthawi zonse mugwedezani ndikusinkhira. Pofuna kukonza kukoma mu galasi ndi zakumwa, mukhoza kuwonjezera supuni ya supuni ya uchi.