Mumazuva ekare, munhu wose aiziva kuti fiber chii, nokuti chigadzirwa chacho chaishandiswa zvikuru mukudya kwezuva nezuva uye chaive chikonzero chakakosha chekugadzira zvakasiyana siyana zvezvokudya. Nokufamba kwenguva, zvishandura zvishoma nezvishoma zvishoma nezvishoma zvakashandura kushandiswa kwekushandisa kwechimwe chinhu chinokosha, izvo pasina mubvunzo zvakakosha zvikuru kudarika zvinyorwa zvemazuva ano.
Chii chinobatsira oatmeal?
Oatmeal inonyanya upfu hwakagadzirwa kubva kune zviyo zvisati zvambocheneswa, kuitira kuti chigadzirwa chacho chichengetedze zvinhu zvose zvinokosha zvinowanikwa muhomwe yega. Ichi chigadzirwa chakanyatsokodzera kudya kwakanaka uye chichava chikamu chakanaka chemenyu yakanaka. Sezvo wakadzidza kuti oatmeal fiber inobatsira sei, munhu wose achada kuishandisa kakawanda sezvinobvira mumba yekubika.
- Chigadzirwa chacho chine chikamu cheshumba chepuroteni, fiber fiber uye marudzi ose evhithamini.
- Iyo yakafukidzika yefibiramu pane gastric mucosa inokosha muzvirwere zvegumbo remimba.
- Izvo zvinhu zviri muchikamu chacho zvinobatsira pane endocrine, kutya uye zvirwere zvekuzvidzivirira, kudzivirira kuumbwa kwemakumbo, kuchenesa muviri wehupfu uye chepfu, inorwisa antioxidant uye inodzvinyirira.
- Kushandiswa kweiatmeal muzvokudya kunoderedza huwandu hwecholesterol, kunokurudzira kugadziriswa uye kuvandudzwa kwemasero, kubvisa kuwedzera kwehutano.
Nzira yekuita sei oatmeal kumba?
Kunzwisisa, kubva kunei oatmeal, unogona kugadzirira chigadzirwa chinokosha kumba. Kuvapo kwezvigadzirwa zvemazuva ano zvichanyatsojekesa nzira yekugadzira chimwe chinhu uye inova nechokwadi chekubatsira kwayo.
- Kakawanda, oatmeal inogadzirwa nemashizha, kashoma kubva kubhari kana peas.
- Oats anogadzirirwa zuva, nguva nenguva achichinja mvura.
- Kudzvara mbeu inofisa steamed (mune double boiler kana multivark) kweawa imwe.
- Isai oatmeal pahomwe yekabi uye muome muovheni pamadhigiri zana, zvichiita, kusvikira mbeu iine tsvuku mumaawa mashanu.
- Pamugumo wokupedzisira, mbeu dzinokera kuva mupfu, uchishanda nechigunwe chemaoko, grinder yekhofi, kana imwe nzira inoshingaira - inoputirwa mune dhaka.
Oatmeal recipes
Kunyatsonzwisisa nguva-dzinokudzwa dzekuRussia yenyika yekubika, hazvina kukosha kuziva chete kugadzirira imba, asiwo kukwanisa kuishandisa mukuita. Uye yakagadzirwa noruoko, uye chigadzirwa chakatengwa chinogona kuva chikonzero chakanakisisa chekuwana mashoma ezvokudya zvinoshamisa.
- Mapepa kubva ku oatmeal ari nyore kuurayiwa. Nzira inonyanya kufambiswa yekushandisa chikamu ndeyokubika peji inotonhora kana yechando kubva kwayo. Zvine spoonfuls zviviri zve oatmeal dzinodururira girazi remukaka kana mvura uye zvinomiririra kusvikira dzanyorove kwemaawa akawanda. Vasati vashanda, vanoshandiswa neuchi, mtungu, majiroji kana michero.
- Fritters inonaka uye inonwisa. Nhatu spoonfuls ye oatmeal dzinosanganiswa negirazi ye oatmeal uye magirazi maviri eefrifi. Mushure memaawa maviri, wedzera mazai maviri, munyu, shuga, zvimwe zvinokonzera kuvira uye kubika makatekke nenzira yetsika.
- Dessert inodya kubva kune oatmeal inozivikanwa nevanhu vakuru nevana zvakafanana. Iroya mu blender girasi rejikiro, wedzera 100-150 gramu ye fiber uye shuga kuti toravira. Shumira mu crepes, uwedzere kamu, nuts, mint uye zvimwe zvinowedzera.
Porridge kubva ku oatmeal
Inobatsira porridge porridge ichava kambomira yakakodzera kana kudya kwemanheru. Kuvonga kwehutano hwepamusoro hwekudya huchazadza muviri, kwenguva refu huchagutsa manzwiro e nzara, kuchengetedza kubatana kwechimiro. Iyo yakagamuchirwa nheyo yekutanga inogona kuwedzerwa nemichero yakaomeswa, majekiti, makungu, uchi kana jam.
Zvisungo:
- oatmeal - 6 tbsp. makapu;
- mukaka - 1 l;
- shuga - 2 tbsp. makapu;
- munyu - 1 pinch.
Kugadzirira
- Sakanidza mukaka neoatmeal, wedzisa munyu uye shuga.
- Whisk ka mixer kana whisk kusvikira yakanyarara.
- Isa chigadziro padhifu uye gadzira, uchienderera mberi, kusvikira uchikanda.
Yakanaka mbeu
Kubva kune fiber yakavhenganiswa nemukaka kana mvura, unogona kubika kudya kunonaka, kunobatsira zvikuru. Pasty sweet sweetberry bhinzi inowedzerwa kana inoshandiswa nekottage cheese, iyo inosanganiswa nekisiki yakasvibirira, yogurt kana mukaka wakanyanyisa. Kakawanda maworoji matsva kana michero yakakoswa yakagadzirwa yakawedzerwa kune dessert.
Zvisungo:
- olefin 250 g;
- mukaka - 250 ml;
- cottage cheese - 100 g;
- mukaka wakavharidzirwa - 400 g;
- cream yakasviba - 75 g;
- shuga - 1-2 tbsp. makapu;
- munyu - 1 pinch;
- maoriki.
Kugadzirira
- Sakanidza oatmeal nemukaka, shuga uye piniki yemunyu.
- Cottage cheese yakasvibiswa ne yogurt uye mukisi wakasviba, wedzera majiroji.
- Plate inoparadzanisa mafuta akaiswa seplate, dururira musanganiswa.
Oatmeal Oatmeal Cookies - Recipe
Kuziva kuti chii chinonzi oatmeal, uye icho chinhu chinokosha chaicho, zvinokurudzirwa kumperisa mhuri yako kakawanda sezvinobvira nemarudzi ose ezvokudya zvinosanganisira izvi. Iyo yakanakisisa yekugadzirisa yemenyu yemasidhari ichave yakasviba yakawanda, iyo inogona kubikwa, ichiwedzera kuumbwa kweiat flakes uye zvishoma zvehupfu hwegorosi.
Zvisungo:
- oatmeal - 1 girazi;
- Hercules - 1 girazi;
- upfu uye shuga - 0.5 magirasi mumwe nomumwe;
- mazai - zvidimbu zviviri;
- mafuta - 120 g;
- mukaka - 1 girazi;
- Vanilla shuga - 1 paket;
- uchi - 1 tbsp. spoon;
- kubika poda - 1 teaspoon;
- munyu - 1 pinch.
Kugadzirira
- Mumukaka unotonhora, mafuta uye uchi zvinopera.
- Isai mazai akarovewa nehuga.
- Dya ganda rinopisa muhari.
- Wedzera oatmeal, vanilla shuga, furawa, kubika poda, munyu.
- Gadzirai zvakaoma zvinoshandiswa nemukaka-mazai eki, bvisa hupfu, uchenese hafu yeawa muchitonho.
- Dzai mabhora, pfeka bhakiro nechechi.
- Bhisikiti dzecheka kubva pamusi wemaminitsi makumi maviri nemashanu pa 175 degrees.
Kissel kubva kune oatmeal - recipe
Kissel kubva kune fiber inogona kugadzirirwa kugara nenzira yakawanda, ichivhenganisa chikamu chepamuviri nemvura kana mukaka uye iine welded kusvika pakuoma. Vatsigiri vezvinyorwa zvepakutanga vachanzwisisa teknolojia yekare, maererano nezvakakonzerwa nebheribheri inotemerwa nekuwedzera mbiriso kana kukakata kwechingwa.
Zvisungo:
- olefin 250 g;
- mvura kana mukaka - 4 makapu;
- shuga - 2 tbsp. makapu;
- munyu - 1 pinch;
- chingwa chakasviba - 3-4 makisikiti.
Kugadzirira
- Sakanidza oat nemirazi mbiri yemvura inodziya kusvikira yakanyorova.
- Wedzera mu "davi" chingwa chekudya chinosara mumoto kusvikira kuwedzera kwezwi kwemaawa akawanda.
- Chingwa chinobviswa, chakasvibiswa nemvura uye chinopisa, chinomutsa, kusvika pakubika uye kuoma.
Pancakes negorosi
Pancakes yakagadzirwa kubva ku oatmeal uye yakazara-hupfu hwezviyo zvakanaka uye ine unyanzvi hwakanaka hwekunakidza uye haingawedzeri makirogiramu akawedzerwa. Kudya kwakadaro kwakanaka kuchaunza muviri kunobatsira chete, kuchizadza nesimba uye izvo zvinodiwa zvinhu. Iyo ndiro yakagadzirirwa nokukurumidza, isina michina yakakosha uye yakagadziriswa.
Zvisungo:
- oatmeal - 0.5 cup;
- mukaka - 300 ml;
- mazai - zvidimbu zviviri;
- mineral carbonated water - 300 ml;
- zviyo zvakakangwa - 0.5 cup;
- mafuta - 20 ml;
- munyu, shuga - kuravira.
Kugadzirira
- Iva mazai nehuga uye pini yemunyu, kuwedzera mukaka nemvura.
- Itai kuti fiber ive mumvura yakasvibirira uye furawa, siya kwemaminitsi makumi maviri.
- Bhatanidza bhotela muhomwe uye mapakeke echeka nenzira yemagariro.
Fibrous cake
Kubika kubva ku oatmeal, iyo mapeji asina kuwedzerwa kweupfu hwegorosi, inobatsira zvikuru kune avo vanocherechedza uremu hwavo kana kuti vanamatira kudya kwakanaka. Mune pie, unogona kuwedzera zvidimbu zvezvibereko zvitsva, michero yakaomeswa, mabriji kana zvimwe zvinowedzera zvekusarudza kwako uye kutora.
Zvisungo:
- olefin 250 g;
- mafuta - 80 ml;
- fructose - 3 tbsp. makapu;
- uchi - 1,5 tsp.
- mazai - zvikamu zvina;
- soda - 1 teaspoon;
- additives - kuravira.
Kugadzirira
- Kudziya mumvura yekushambidza nemvura uye soda, yakavhenganiswa neuchi kusvika pakuonekwa kwehutu.
- Wedzera majeko, mafuta uye oatmeal, pasi ne fructose.
- Ita muhomwe inoputirwa pamberi pezvitsuwa zvepuroteni uye additives.
- Bika keke pamadhora makumi maviri nemaminitsi makumi matatu.
Sweets kubva ku oatmeal
Kana iwe uchida kunyanya kunakidza kushanda mukuita maitiro oatmeal, kamukira yekuita sweets ichabatsira kuzadzisa chido nenzira yakanakisisa. Chirongwa chinobatsira chichava shanduro yakanakisisa kumatenga masipi. Bhora rakagadzirwa rinogona kufukidzwa nekodonut shavings, nutswa yakakangwa kana kuti kocoa powder.
Zvisungo:
- fiber - 2/3 mukombe;
- cocoa powder - 1 tbsp. spoon;
- mafuta - 50 g;
- mukaka neshuga - 1 girazi;
- vanilla, kokonti shavings, nuts.
Kugadzirira
- Sakanya shuga, cocoa uye vanilla.
- Zvishoma nezvishoma, zviduru mumukaka, zvichiita kuti whisk isati yapera.
- Muchiri kana furiji, fukidza mafuta, dururirai musanganiswa wakagara wakagadzirirwa, wira, uchikuvadza, kwemaminitsi mashanu.
- Bvisa ndiro yacho kubva mumoto uye usanganise mune zvikamu zviduku ne oatmeal.
- Mushure mokunge kunotonhorera uye kuwedzera, masasa anoumba mabhora kubva pairi, anogumburwa mumakumbo.
Ndingaita rini mwana uyu chikamu che oatmeal?
Mumazuva ekare, chigunwe checheche checheche chaive chekutanga chekutanga. Mazuva ano, nekuuya kwemhando dzakasiyana dzezvokudya zvevana pamusoro pemiti inobatsira, vakakanganwa, vachidzivisa vana vemukana wakanaka kwazvo wekudya zvokudya zvechisikigo pasina zvinowedzera. Avo vasingazvikweretesi kushamwaridzana kwemazuva ano, asi vanoziva chii chinonyengera uye vane chido chekushandisa nguva-yakaedzwa chigadzirwa, zano rakanaka richabatsira kupa mwana wako zvakanaka.
- Pari zvino, vanachiremba havasi kukurudzira kuiswa kwezvokudya zvakakwana pamwedzi mitanhatu, kunyanya kana mwana ari kuyamwa. Wakakoshwa pamvura kana mukaka wakanatswa ne oatmeal, unofanira kutanga kupa mwana mumwedzi wechinomwe wehupenyu.
- Nekudya kwekugadzira uye kushaya uremu hunofu, mafuta anowirirwa anobvumidzwa kubva pamwedzi mina zvichienda mberi.