Zininzi isidlo sakusasa esinokuzilungiselela yonke imihla. Kodwa ezinye zazo azikho mpilweni njengoko sinokucinga. Ngoko abantu abaninzi ngakumbi bakhetha yitya i-oatmeal kwisidlo sakusasa. Kwaye hayi ngenxa yokuba bekwisidlo, kude kuyo, kuba yenye yeenzuzo ezininzi zempilo kwaye kufuneka uyithathele ingqalelo.
Ukuba awukabi nabuganga bokukunika ithuba, mhlawumbi emva kwayo yonke into ekufuneka sikuxelele yona. Ekubeni ukongeza kuzo zonke iingenelo ukuba ukutya okunje kunalo kwimpilo yakho, nayo sikuxelela ukuba ungayilungiselela njani ukuze ungakruquki kumalungiselelo afanayo rhoqo kusasa. Qaphela kakuhle kuba oku kunomdla kuwe!
Ukutya i-oatmeal ngesidlo sakusasa: Ziziphi iingenelo zempilo?
Kufuneka kuthiwe, ukuthetha ngokubanzi, ukutya i-oats rhoqo kunceda umzimba wakho kakhulu. Ngenxa yokuba ilawula amanqanaba e-cholesterol kunye ne-glucose, yehlisa amanani omabini. Kodwa iqhubela phambili, kuba iingcali zithi ngenxa yokubunjwa kwe-phytochemicals i-oats enayo, iyasikhusela kumhlaza. Ngokungathi oko akwanelanga, kufuneka kwakhona sikhankanye ukuba ineempawu ezifana iivithamini E, B5 okanye B6, kwakunye neeminerali ngendlela yentsimbi, selenium, imagnesium kunye nee-amino acids ezibalulekileyo..
- Yilwa ukuqhina enkosi kwinto yokuba ziicarbohydrates ezintsonkothileyo.
- Es iyahlutha kakhulu kwaye ke, yinxalenye yezidlo ezininzi zokwehla kobunzima.
- Uye isixa esikhulu seprotheyini kunye nexabiso elikhulu elizenza zilungele iiseli zethu.
- Umthombo we-Omega 6 eya kunceda ukunciphisa i-cholesterol embi.
- Inayo iodine kwaye injalo. ikhusela i-hypothyroidism.
- Inceda ukukhathalela amathambo kuba nayo ine-calcium.
Kulunge kangakanani ukutya oatmeal kusasa?
Emva kwazo zonke iingenelo ezikhankanywe, mhlawumbi lo mbuzo sele ungaphezu kokuphendulwa. Sekunjalo siza kukuxelela oko Ngumthombo olungileyo wamandla. Ke ukuba uyayisebenzisa yonke intsasa, uya kuba namandla aneleyo okujongana nosuku. Ngaphaya koko, ngayo uya kukwazi ukwetyisa kakuhle, iyacoca kwaye nentliziyo yakho iya kuvuya kuba iya kujongeka ikhathalelwe ngakumbi ngenxa yayo.
Indlela yokulungiselela isidlo sakusasa nge-oats
Asisafuni ukulinda kwakhona kwaye siqale ukonwabela isidlo sakusasa esimnandi esinokwenziwa ngesi sithako:
I-oatmeal porridge eneziqhamo
Lelinye lala malungiselelo angasileli. Kufuneke u Fudumeza malunga ne-250 ml yobisi malunga neepuniponi ezi-5 ze-oats ezigqityiweyo. Xa iqina, ungayisusa ekushiseni. Uyibeka epleyitini kwaye usike amaqhekeza eziqhamo, eyona uyithanda kakhulu, kunye namandongomane. Ukunika i-flavour engaphezulu, unokongeza i-sinamoni.
Iziqhamo kunye ne-oat compote
Sele uyazi ukuba ezi ntlobo zokupheka zinokwenziwa ngeendlela ezahlukeneyo. Kodwa enye yeendlela ezikhawulezayo kukubilisa amanzi amancinci okanye ubisi, i-4 okanye i-5 yecephe oats flaked kunye neziqhamo ezinqunqiweyo ozikhethileyo. Zombini i-apula kunye neepere ziya kuhamba kakuhle kule recipe, kodwa unako ukongeza ama-strawberries okanye i-blueberries. Xa ubona ukuba iyajiya, uya kuba sele ulungile iresiphi yakho.
I-oatmeal yetshokholethi
Itshokholethi ayinakuphoswa. Yenye yeendlela ezilungileyo zokukwazi ukuba ne-oatmeal kwisidlo sakusasa kwaye ungayiphosi. Kule meko, ubuchule buqhubeka buba yile nto besixoxa ngayo: Thela i-250 ml yobisi embizeni, i-vanilla encinci kunye ne-sweetener ukuba unqwenela. Emva koko udibanisa i iipuni ze-oats, enye ye-cocoa ecocekileyo kunye ne-sinamoni yokuthintela. Xuba kakuhle kwaye uyiyeke ipheke de ijiye. Ungayinika nesiqhamo esisikiweyo.
Ezinye iindlela zininzi kwaye ukhumbule ukuba ukuba ungxamile, unokuhlala usebenzisa i-microwave ukwenza i-oatmeal, nangona uqinisekisa ukuba ayinzima kakhulu. Ukuba oku kuyenzeka, uya kongeza ubisi olungakumbi, uvuselele kwaye yiloo nto. Njengama-sweeteners unako ukongeza ubusi obuncinci okanye ibhotela ye-peanut.