Oatmeal diet ndiyo imwe yezvinhu zvakajeka uye zvisingakwanisi. Nekugadzirira kwakarurama, zvinobatsira kukurumidze kurasikirwa nemapirundi akawedzerwa. Zvokudya zvakagadzirwa newaatmeal zvinonaka uye zvinovaka muviri, izvo zvinoita kuti hurumende iwedzere kushaya simba, nokudaro ichitsigira chiitiko chakamirira kwenguva refu, uye kubika inzira iri nyore uye inokurumidza.
Oatmeal kuora kurasikirwa kudya
Kunyange zvazvo sarudzo iyi iri nyore, kudya kwepa oatmeal kunoda kutevedzera kune mamwe mimwe mitemo yekuzadzisa zvakakosha:
- Kana uchibika, shandisa zvipuka zvepanyama chete.
- Munguva yezvokudya, unofanira kukanganwa zvachose pamusoro pemafuta anochera emunyu uye shuga. Panzvimbo yazvo inobvumirwa kushandisa zvinonhuwira nouchi. 8 magirazi - zvishoma zvishoma zuva rega rega mvura inowirirana.
- Kudya kunofanirwa kunge kusina nguva maawa matatu asati avata.
Usati watanga kudya kwakadaro, unogona kuchenesa muviri nemupunga. Kuti uite izvi unoda:
- Usati wasvika pakubhedha, taura 4 tbsp. rizi rine litre yemvura inotonhora.
- Paunomuka, svetesa croup pamusana unopisa moto 40-60 maminitsi isati yasvika.
- Mushure mekunge musanganiswa wakanyorova, unwe uye usane nenzara kwemaawa mashanu (kunwa panguva ino hakunakidzwi).
- Pakati pezuva, iwe unogona kudya nenzira inowanzoitika, usingabatanidzi zvinotapira, mafuta uye upfu.
- Kudya kwokupedzisira - maawa mashanu usati warara, mushure mekunge iwe unogona mvura.
- Kuchenesa kunopfuurira, uyewo kudya kwemafuta - mazuva anenge 7-10.
Zvokudya zvekudya zvinonaka
Uchishandisa kudya kwekudya, unogona kuwana zvikamu zviviri panguva imwechete: kuora muviri uye kuchenesa muviri wezvinhu zvekunze. Inowanzorongedzerwa kwete chete nevanogadzirira kudya, asiwo nevamwe vanachiremba mukurapa zvirwere zvepamuviri, cholesterol yakakwirira kana shuga muropa. Mukuwedzera, kushandiswa kwezviyo kunobatsira vanhu vane chinetso cheganda. Oat flakes ane nhamba yakawanda yezvinhu zvinobatsira:
- simbi;
- phosphorus;
- fluorine;
- cellulose;
- mavitamini eboka B, PP uye F;
- magnesium;
- amino acids;
- calcium.
Zvokudya pa oatmeal porridge zvinobatsira chaizvo vhiki kuti iparadze kusvika 5 kg. Munyaya iyi, inofanira kupedzisira isingapfuuri mwedzi, kana zvisina kudaro kushayikwa kwemapuroteni emhuka kunowanikwa muhove, nyama, michero yemishonga, nezvimwewo. kunogona kuchinja muviri. Imwe mukana wekudya iyi ndeyekuti inopa mhinduro chaiyo kunyange nechinguva chiduku chekushandiswa. Zvakakwana kugadzirisa mazuva mashomanana pamwedzi kuti udzikinure mazuva.
Pamusana pemhando dzakasiyana siyana dzekubika uye nzira dzekugadzirira, kudya kwekudya kunonzwisisika nemuviri nyore nyore uye kwete kukurumidza kunetsa. Mukuwedzera, nguva yaro shoma haigoni kuita kuti unzwe wakaneta nechokudya chekudya. Ndizvo zvikonzero izvi kuti ndeimwe yevakakurumbira uye yakakurumbira, nokuti haisi kungobatsira chete uye inogoneka, asi inoshandawo.
Oatmeal diet - cons
Kuenzaniswa nehuwandu rwezvinyorwa zvezvibereko zve oatmeal, zvisingabatsiri zvemuitiro uyu wekurema kwekurema ndezvediki:
- kusagadzikana kwevamwe kune vamwe vanhu veoat uye fiber;
- Nguva pfupi - nyanzvi haibatsiri kudya chikafu ichi kwemasere anopfuura makumi matatu akatevedzana uye kudzokorora mberi kudarika mumwedzi miviri;
- kunowanzoitika kwekunzwa nzara , kunyanya nemararamiro anoshingaira uye kudzidzisa zvemitambo nguva dzose.
Chimwe chirevo chinogona kunge chiri chido chekuda kukuru. Kungofanana ne-mono-yezvokudya inosanganisira imwe chete yakagadzirwa, chikafu chinodyiwa chekudya chinotisimbisa kuti tisiye zvachose zvinhu zvakawanda zvinowanzoitwa (somuenzaniso, munyu, nyama, sweets, nezvimwewo). Kunyange zvakadaro, nekugadzirisa matambudziko ose, chigumisiro chakanakisisa uye uremu hunoda hunovimbiswa.
Oatmeal kudya kwekurema kwemazuva manomwe
Pamusana pekuti "kugara" pane oatmeal inokurudzirwa mazuva anopfuura 7-10, vazhinji vanoiparadzira kwevhiki kuitira kuti zvirongwa zviri nyore zvemenyu uye kutsunga kwechigumisiro. Chikudya chamangwanani chinokurudzirwa kutanga ne oatmeal, kubikwa pamvura. Nekuita kuti ive yakasviba, inobvumirwa kuwedzera mazaya echando kana matsva, prunes, mabriji. Nekudya kwechipiri kwekudya kwemaawa, chirongwa che oatmeal kwevhiki chinobvumira mazai emukaka akaoma nemafuta akaderera. Zvakanaka kune yogurt newaini.
Kana iri yekudya panguva yekuchengetwa kwekudya kwakadaro, kudya kwemasikati kunofanira kunge kune chikamu chekudya chinopisa (somuenzaniso, mashizha oat), zvishoma zvimiriwo (tomato kana makomkta angasarudza kubva), uye 1 ndiro ine zvishoma zvigadzirwa zveprotein (yakabikwa kana yakabikwa chicken, veal , chicken egg, hove). Manheru masikati anogadzirisa menu imwe kapu kefir.
Nzira yekubuda nayo kudya kwekudya?
Kuti kusimbise kubudirira uye kwete kukuvadza muviri, zvakakosha kusarudza nzira yakarurama kunze kwekudya kwe oat. Chokutanga pane zvose, unoda kuwedzera muwandu wemichero nemiriwo mukudya; Zvokudya pazvikonzero zvavo zvinokurudzirwa kuti ugadzire vaviri. Hove nenyama iri mumenyu inofanira kubudiswa zvishoma nezvishoma, pamwe chete namafuta ane carbohydrates. Mukufananidza, iwe unofanirwa kuita muviri uye kunwa. Nhamba yezvokudya inogona kuchengetwa zvakafanana panguva yekudya - 5-6 pazuva, yekupedzisira - maawa 2-3 asati avata. Zvokudya zvinokambaira zvinofanira kunge zvisingakwanisi maapulo kana girasi yemafuta e-low fat.
Migumisiro Yechechi yeOatmeal Diet
Usati watanga kugadzirisa kudya, vakawanda vari kushamisika kana kudya kwewaatmeal kunokuvadza. Vanodzidza nezvekudya vane ruzivo havatambi kuti kushandiswa kwechibage ichocho chinobatsira kunogona kuva nemigumisiro inofadza. Zvisinei, izvi zvinogona kuitika bedzi kana zvisingateereri nemitemo yekutanga nemitemo yezvokudya. Mhinduro yakakurumbira yezvokudya zvekudya ndeyekudzivirira. Iwe unogona kuzvidzivirira kana iwe usingaregi kukosha kwezvibereko nemiriwo muzvokudya zvako uye nguva dzose kunwa mvura.
Zvokudya zvekudya kubva ku oatmeal
Nhasi, paInternet, unogona kuwana mapeji akawanda umo oatmeal porridge yaizoonekwa. Panguva imwecheteyo nhamba yakawanda yayo yakagadzirirwa zvakakwana kudya kwekudya. Saka, oatmeal classic kudya haisi kuronga mapepa ane nhamba yakawanda yezvivako, kusimbiswa kukuru ndekusiyana kwekugadzirira kwavo. Chaizvoizvo, kubika kunotora kushanda kwakanyanya uye kunononoka.Dietary oatmeal porridge - recipe
Porridge ndiyo inonyanya kudya kudya inobva ku oatmeal. Chimwe chezvakakosha zvikuru ndeye nyore kubika. Mukuwedzera, kuwedzera ma berries, michero, uchi kana zvinonhuwira zvinogona kusiyanisa kudya kuitira kuti zvirege kuora mwoyo nokukurumidza. Kuti uwane zvakanakisisa kubva pane iyo, unofanira kuziva kuti ungabika sei oatmeal pamvura yekudya zvakakodzera.
Zvisungo:
- oatmeal - 1 chinhu;
- mvura - 2.5 tbsp.
Kugadzirira:
- Dururirai oatmeal muhari yakakura-kati.
- Dururira mumvura inotonhora.
- Ika kupisa pamusoro pekunze. Mushure mokubikira, bvisai mhombwe yakagadzirwa uye, muchikurudzira nguva dzose, kubika zvakare.
- Apo peji inotanga kuvhara, yevhara pani nechifukidziro.
- Mushure mokunge oatmeal yasvika kudivi rinodikanwa, bvisa moto, swedera pedyo uye upe pfupa shoma.
Recipe yekudya oatmeal
Mapapanki mapeketi anobva ku oatmeal zvikuru: cottage cheese, michero, chokoti, uye kuzadzwa uye pasina ivo. Kuziva kugadzira oatmeal , unogona kuzvibata kunonaka pane zvekudya.
Zvisungo:
- mukaka - 2 maspuni maviri;
- mazai - zvidimbu zviviri;
- oatmeal (kana oatmeal yakapwanyika mu blender) - 2 tbsp.
- pepper (kusarudza) - kuravira.
Kugadzirira:
- Sakanisa mukaka nemazai. Wedzera pepper uye oatmeal.
- Sakanidza zvinoshandiswa zvakakwana.
- Pachando chinopisa chinopisa zvinokonzera chikafu uye kubika kusvikira dhita denderedzwa pasi pevharo rakapfigwa.
- Dzorera uye omirira kuti rutivi rwechipiri ruchabikwa.
Oatmeal soup - mhemberero yekudya
Vanhu vashomanana chete vanoziva, asi kubva phiriji zvinokwanisika kubika kwete porridges chete, asiwo yekutanga ndiro. Kunyange kugara pazvokudya hazvigone kusara pasina dumbu rinopisa. Sopu yeOat ndiyo yakanakisisa yekugadzirisa.
Zvisungo:
- mbatata - 2 pcs.:
- karoti - 1 piece;
- onion - 1 piece;
- oatmeal flakes - 1/2 tafura;
- mafuta ezvirimwa - 1 tbsp;
- mvura - 1.5 litita.
Kugadzirira:
- Bira mvura nekuwedzera mafuta emiriwo.
- Shamba miriwo.
- Anyanisi uye mbatatisi zvakakoswa, karoti inosvina pa grater yakanaka.
- Mumvura inotisa inokanda mumatata.
- Mushure maminitsi makumi maviri uwedzere anyanisi uye karoti. Ita maminitsi gumi.
- Siya oat flakes, kubika kwemaminitsi gumi nemashanu.
Dietary Oatmeal Cookies - Recipe
Kunyanya kunakidza, izvo zvinogona kudyiwa munguva yekudya, uye pamusi wezuva rega - mavhengi ezvokudya kubva ku oat flakes.
Zvisungo:
- mazaya anobva kune oats - 300 g;
- kefir (kana kuti mvura inopisa) - 300 ml;
- uchi - 3 maspuni;
- mazambiringa akaoma - 40 g;
- Vanillin - pamucheto weti;
- michero yakaomeswa nesinamoni - kuravira.
Kugadzirira:
- Dururira mafuta mubhokisi guru uye muduruke mukefir. Famba-famba uye uende kwemaminitsi makumi mana.
- Dururirai mvura inopisa pamusoro pemiti yemazambiringa.
- Durai michero yakaomeswa kusvika pakukura kwemazambiringa akaomeswa. Kana uchida, wedzera mbeu nemiti.
- Sakanidza zvinoshandiswa kusvikira zvinonwa.
- Nyaradza ruoko rwako mumvura. Mune zvikamu zviduku (pamusoro pe teaspoonful) tora mukanyiwa ugoenda mumabhora. Zvadaro zvakanyatsorongedzerwa kuti zvive mukoti wekuki. Isa pekabheka rakavharwa nechechi.
- Bika panopisa ye 180-200 ° C kwemaminitsi makumi maviri.
Oat bars - recipe dietary
Pabasa, chikoro uye kunyange pamusha, unoda kuita zviduku zvishoma kuti udzorere mabheti ako. Kuti urege kubuda kunze kwezvokudya uye panguva imwe chete uwane michina inodiwa, unogona kuita mazariro oat. Iyo kamukira yakagadzirirwa 13-15 servings.
Zvisungo:
- oatmeal pasina gluten - 2 zvinhu;
- kokonati shaving (unsweetened) - 0,5 zvinhu;
- mazambiringa akaomeswa kana kuti akachekwa - 0.5 st .;
- walnuts akachekwa - 0,25 st.;
- bhanana yakabikwa, mashed in puree - 2 pcs;;
- aple pasi aple - 1 pc.;
- pasi peflakisi mbeu - 2 tablespoons;
- kubvisa vanilla - 1 tsp;
- sinamoni - 1 tsp
Kugadzirira:
- Pisa ovheni kusvika 180 ° C. Pachimiro (21x21 cm) gadzira chikopa, kana zvichidikanwa, mafuta.
- Sakanidza zvose zvinoshandiswa mumudziyo mukuru.
- Isai kuwanda kwechikwata pahomwe yacho. Smooth and tamp with a spatula.
- Bika kwemaminitsi makumi matatu. Mushure mokutonhora, bvisa chirabwe kubva muchiganda uye ucheke muzvikamu - zvikwere kana mabheji.