Mushure memazororo, zviitiko zvakakomba uye zvisingadzivisiki kudya, ndiyo nguva yekubhadhara mari. Uye mazuva mashomanana, asi anobudirira ekudzikinura mazuva anouya pakununura, achibvumira muviri kuzorora kubva pane zvokudya zvakawanda, kuchenesa uye kurasikirwa humwe uremu. Zuva rokutsanya pane oatmeal ndedzimwe nzira dzakadaro dzokukurumidza kumira.
Kununura zuva pane oatmeal zvakanaka
Zuva rokusarudza kudya rinogona kunzi kurega, nokuti panguva iyo muviri unogamuchira zvinhu zvakakosha kumabasa anoshingaira (magnesium, potassium, zinc, etc.) uye mavitamini. Anozivikanwa kubva pauduku, Hercules ane puroteni uye akanaka kune satiety, saka hazvisi zvakaoma kupedza zuva rose sezvarinenge kune mamwe mazvigadzirwa zvezvokudya. Kudya hakuiti kukonzera uye kunobatsira zvakawanda:
- Iwashi inenge iri muvhareji inovandudza maronda microflora;
- Fiber ye oats inoderedza muviri wehupfu;
- B mavhithamini anobatsira kumitsipa uye kurara zvakanaka.
Nzira yekubika oatmeal kudii kurasikirwa?
Vaya vakasarudza kuedza "kubudisa" pariji, zvakakosha kuziva kuti oatmeal iri nani pakuderedza uremu. Yakagadzirirwa kuibikira mumukaka, uye shuga inofanira kuenzanisa kudya kwavo. Iyo yakakodzera piragi yakagadzirwa pasina shuga pamvura kana kuti inenge yakaenzana yakaenzana nemukaka-mvura,. Zvinokurudzirwa kusabvisa munyu unochengetedza mvura mumuviri. I "right" oatmeal pamusoro pemvura yekurasikirwa kwemazivi yakagadzirwa nenzira iyi.
Zvisungo:
- mvura - 2 makapu;
- yose-zviyo oatmeal - 1 girazi.
Kugadzirira
- Girasi yezviyo zvakakwana-zviyo zvinotora magirazi maviri emvura.
- Nhamba yacho inogadzirwa kwemaminitsi mashanu kusvika ku7. pamusana wekupisa kwakasimba nekugara uchikurudzira.
- Kupera peji inofanana nekufanana kwejelly.
- Zviri mukati pepani zvakakamurwa kuva zvikamu 5-6 zvakaenzana.
- Sezvinowedzera iwe unogona kushandisa mazambiringa akaomeswa, majikiti, maapuro matsva, michero yakaomeswa.
Chimwe chisarudzo chisinganyanyobatsiri chekudya ndicho chikafu chikafu chevhiri, chakabikwa pasina kupisa kwekushisa. Kuti uite izvi, mafuta acho anofanira kuiswa mumvura yakabikwa (kwete kunyanya kupisa) ndokusiyiwa usiku hwose. Zvokudya zvichabata mvura, zvinonaya uye zvinodonha. Kudavira, iyi gruel porridge inenge isiri yakasiyana neyakabikwa, asi haisi kurasikirwa nechikamu chekutsvaga zvinhu uye mavitamini.
Kununura zuva pane oatmeal uye yogurt
Avo vane oatmeal peji havakwanisi kuiswa mumhando yezvokudya zvinodikamwa, kuidya kubva mangwanani kusvika usiku inotarisira zvinotyisa. Ipapo unogona kusiyanisa mono-kudya nemimwe michina. Imwe yevakakurumbira uye yakabudirira - kubudisa pane oatmeal uye kefir. Nechinoshandiswa chechimwe chayo chekudya nemukaka wakamukira uye mamwe mimwe michina. Menyu yakasiyana:
- Kwekudya chamangwana - oatmeal, kubikwa pasina kupiswa kwemazuva. Zvinokwanisika nemabroti uye uchi.
- Zvokudya zvekudya zvechipiri uye zvemasikati - girasi re-fat-fat kefir. Panguva yemasikati, mapeji ehoma anodyiwawo.
- Masikati manyoka - kefir.
- Kwekudya - tei nemononi uye imwe cracker.
- Kudya kwemazuva masikati igira rekufir.
Kununura zuva pane oatmeal nemaapuro
Mutsva maapuro mavarai ave nguva dzose ave shamwari dzakanaka dzeHerculean porridge. Zvose zvinoshandiswa zvinoshandiswa zvinoratidzwa zvakazara, saka kubudiswa kweiatmeal nemaapuro kunowanzobudirira. Kudya kwezuva:
- 0,5 kg yevhiriji pamvura;
- 4 maapuro-mashizha makuru;
- Zvitenderwa zvinwiwa: green tea, mvura, yakasimuka mahudyu.
Herculean porridge inofanira kugoverwa kuva zvikamu 5 zvakaenzana (100 gramu) uye idya masikati. Pakati pezvokudya kuti uve nehokudya neapuro uye kunwa mvura. Zvose - 9 kudya zvinogona kukanganisa kunzwa nzara uye zvinokubvumira kuti uchengetedze kusvikira zuva rakatevera pasina kushungurudzika mupfungwa. Iyi mono-mhuka inoshandiswa zviri nyore mukuenzanisa nemafanana.
Kununura zuva pane oatmeal nemukaka
Vamwe vanhu vari kunetseka pamusoro pemubvunzo uyu: kuti ungapedza sei zuva rekutsanya pane oatmeal, kana kunwa kweparoro itsva kunokonzera kurambwa, asi iwe unoda kuedza nzira yezvishamiso? Kune gourmets uye avo vanochengetedza, pane kusunungura pa oatmeal nemukaka wose. Sezvakaitwa mumashanduro akare, iyo yose yejiyo yakagadzirwa inoparadzaniswa zvikamu zvakaenzana uye inodyiwa kwezvokudya zvakasiyana-siyana. Iva nechokwadi chekunwa mvura nguva dzose mukati mezuva, zvinenge 1.5 litita.
Chirwere chevhu (dzimwe nguva chinonzi mhuka yemhuka inonzi herculean soup)
Zvisungo:
- hafu yegirazi ye oatmeal;
- 2-3 makapu emukaka wakachena;
- supuni yekinamoni.
Kugadzirira
- 0.5 makapu emufukisi azere nemikombe 2-3 yemukaka wakatsva.
- Porridge inobikwa pamoto muduku kusvikira croup ichikurira.
- Nokudavira, iwe unogona kuwedzera spoonful yekinamoni kune ndiro.
Zuva reOatmeal - mhinduro
Kurasikirwa uremu ne oatmeal kunounza migumisiro yakanaka. Pavhareji, unogona kurasikirwa na 600-800 g wehuwandu hwekurema , izvo zvatove zvakanaka kune rimwe zuva. Dzimwe nguva zvibudirira zvinosvika kusvika kune imwe nehafu yemaawa makumi maviri nemaviri emono-kudya. Pakati pezvimwe zvinobatsira zvekubudiswa kwakadai kunogona kunzi kuvandudzwa kwemavara, kumira kwemukati, kurasa muviri kubva kunhuwa. Kuvandudzika kwemuviri pamwe chete nekurema kwekurema ndeyechokwadi.
Asi kufanana nedzimwe nguva shoma mono-kudya, zuva rekutsanya pane oatmeal rinowanzoitwa: kwete kamwe kamwe kamwe pavhiki nehafu. Mushure mokuzununguka nyore, muviri unoda kudzoka. Izvo zvinodikanwa kuti mazuva asati apfuura uye mushure mekubuda aine "chiedza" - pasina njodzi, mafuta, zvokudya zvakawanda. Saka chigumisiro chichave chichinyatsooneka, zvose zviri kunze uye mukati.