Oatmeal: Molingana, makamaka kuphika ndi ayamikira

Iwo ali mkulu zakudya phindu oatmeal. Kufanana kusunga zofunika kwambiri ngati mukufuna kuphika si ofunikira okha, koma chakudya chokoma. Ndipo kupeza zowonjezera zoyenera, mungathe kutembenukira ndi oatmeal wamba mu mwaluso zophikira.

mipweya

Chopatsa thanzi komanso zothandiza mankhwala ndi oatmeal. Molingana, ngati kuwathandizanso molondola, kupereka chakudya ndi kapangidwe zabwino. Koma choyamba, kumatithandiza kumvetsetsa zikuchokera oatmeal. Lili zinthu zina zothandiza:

• mapulotini masamba;
• biotin (timapitiriza chitetezo chokwanira);
• wapatali kwa amino zidulo;
• mavitamini B;
• kupatsidwa folic acid;
• vitamini K;
• wolemera zovuta mchere (chitsulo, phosphorous, potaziyamu, calcium, nthaka);
• wowuma (a zimam'patsa zovuta).

kalori mbale

Mwina mbali yaikulu ya zakudya aliyense zakudya oatmeal. Anapangira Ndithu zofunika, koma coyamba ambiri amachita chidwi calorie mbale. Kotero, pafupifupi, phala, yophika ndi madzi, lili 88 zopatsa mphamvu pa 100 ga Koma ngati ife monga maziko mkaka, umachuluka calorie kwa 102 kcal pa 100 ga Mwa kuwonjezera pang'ono mafuta, mtedza, zouma zipatso, shuga kapena chocolate, mungathe kuwonjezera chiwerengero cha zopatsa mphamvu pa 300 ndi pamwamba.

Ubwino oatmeal

Osati kanthu pa zakudya za anthu ambiri, pali oatmeal. Kusakaniza chiŵerengero chidwi inu kwambiri ngati mukudziwa katundu opindulitsa. iye:

• poizoni m'thupi;
• unakhala m'mimba khoma kuteteza mavuto zidulo;
• normalizes bwino asidi-m'munsi;
• Imakhala makina yoyeretsa ya intestine chifukwa cha zili kuchuluka CHIKWANGWANI;
• Zimathandiza kagayidwe;
• Izi zimathandiza kuthetsa ziphuphu zakumaso pa nkhope ndi pa thupi (monga chotsatira cha kuyeretsa matumbo);
• ndi normalizes dongosolo mtima;
• nawo mu mapangidwe minofu minofu;
• amalimbikitsa tcheru maganizo ndi bwino kukumbukira;
• normalizes shuga;
• amathandiza kuchotsa kulemera owonjezera.

cholakwika tsogolo

A ankakonda zinthu zambiri ndi oatmeal. Chinsinsi kufanana kudziwa pafupifupi chilichonse, chifukwa kudya mbale kuyambira ali mwana. Komabe, ayenera kuganizira mavuto amene ntchito yake, chimene chiri motere:

• Ngati tsiku lililonse kudya oatmeal lalikulu zedi, mukhoza kuyamba leaching kashiamu m'thupi, ndi kuvumbitsira zovuta kuphunzira;
• Ngati inu ntchito flakes osauka-quality, kuphika bwino kapena kulowa zowonjezera zambiri, pali chiopsezo cha kutentha.

Anapangira oatmeal ndi mkaka

Anatinso kwambiri zokoma phala ndi yophika mu mkaka. Zimapangitsa chakudya ngakhale zothandiza kwambiri. Kodi kuphika phala? Anapangira zimadalira kwambiri pa zimene mukufuna kukwaniritsa kugwirizana. Choncho, chifukwa phala wandiweyani oatmeal 1 mbali madzi 2 mbali zofunika. Ngati mukufuna zina ndi yomata kugwirizana, kuwonjezera 3 mbali madzi.

Kuphika nthawi zimadalira wotani zipangizo inu ntchito. Choncho, flakes "Owonjezera", yodziwika ndi kapangidwe woonda, kutsanulira zokwanira kuwira mkaka ndi nthunzi kwa kotala la ola. Koma "Hercules" adzayenera wiritsani kwa mphindi zosachepera 20.

Longest kukonzekera lonse oat groats (zomwe ndi zothandiza kwambiri). Kuyamba ndi madzi yaiwisi udzathiridwa n'kuchiviika kwa maola 5. Komanso, rump kudzaza ndi madzi mu chiŵerengero cha 1: 3 ndi wiritsani kwa mphindi 40. Mu ndime yomaliza anawonjezera gawo 1 mkaka ndi chithupsa mpaka wandiweyani. Kwa mbale 'anadza' ndipo wakhala kapangidwe lofewa, m'pofunika gwirani apo maminiti pang'ono mu uvuni.

Oatmeal madzi: Molingana

Anthu ambiri amakonda kuphika phala ndi pa madzi. mbale ndi zochepa zopatsa thanzi ndi akuzisunga zakudya zambiri. Ngati mukufuna phala la oatmeal, kuipa ali motere:

• theka chikho cha oatmeal;
• 2 makapu a madzi.

Choyamba muyenera madziwa, ndipo onjezerani ndi oatmeal. Ngati inu usakhale pa zakudya, phala, inu mukhoza kuwonjezera mchere ndi kuchiika shuga. Mphindi khumi ndi zisanu kenako, mbale ali okonzeka. Onetsetsani kuti akuyambitsa zonse kuti phala si kuwotchedwa.

Zina zothandiza

Tsopano zikuonekeratu zimene anapangira kuphika phala, m'pofunika kulimbana ndi zina lapansi. Palokha, mbale ndithu watsopano, ndi chifukwa ambiri a shuga ake flavored, condensed mkaka, chocolate ndi zakudya zina. Komabe, zowonjezera ayenera kukhala osati zokoma, komanso zothandiza. Dama:

• Prunes. Zidzakhala zothandiza anthu amene amadwala matenda a mpando. thandizo mtedza mwamsanga ndi modekha kuti amasule matumbo. Komanso, prikopcheny zokometsera kukoma prunes adzakhala mwangwiro zimafanana ndi phala ndale.
• Mwatsopano zipatso (nthochi, maapulo, mapeyala, zipatso). Thandizeni amapanga chifukwa chosowa mavitamini. Motero, kumalimbitsa chitetezo cha m'thupi ndi bwino complexion.
• Salt. Ndi enaake yabwino kwa iwo amene ntchito oatmeal kuonda. Iwo adzakupatsani mwatsopano phala zest ang'ono ndi kuteteza thupi ku madzi m'thupi.
• Mtedza ndi mbewu. Izi si kukoma kwambiri, komanso gwero singasiyanitsidwe mavitamini E ndiponso C. Iwo ali magnesium, calcium, phosphorous ndi CHIKWANGWANI wapatali. zinthu zonse izi adzasangalala ndi khungu, tsitsi ndi misomali, kuwapanga wathanzi ndi chonyezimira. Usachite mantha kuti mtedza ndi mbewu muli mafuta. Iwo kukonzedwa mu ulendoyu ndipo mupewe thupi.
• Yogurt kapena kefir. Ichi ndi chimodzi mwa zina zabwino oatmeal lapansi. Desirably, mankhwala inalibe zina zilizonse, ndi mafuta wokhutira ranged pakati 1.5-3%. Thovu mankhwala kukhutitsa mavitamini m'thupi B, komanso mapulotini wapatali, calcium ndi phosphorous. Mukhoza kuwonjezera yogurt pang'ono kuti oatmeal, kusintha wochindikala. Ndipo ngati inu ntchito mofulumira flakes chakudya, iwo akhoza kwathunthu m'malo ndi madzi kapena mkaka.
• Sinamoni. Icho chidzakhala Kuwonjezera kwambiri kwa m'mawa phala. Ndi antioxidant kwambiri, umene kuthetsa thupi lanu zinthu zonse zoipa. Komanso theka la supuni ya tiyi ya zonunkhira adzapereka mbale wanu wapadera kum'maŵa kununkhira.
• Ngati mumakonda maswiti, musati kuwonjezera shuga phala ndi. Yesani kukoma phala ndi uchi. Izo chosakanikirana zosavuta, sikukuvulaza chithunzi ndipo muli zambiri zinthu zofunikira. The mwayi waukulu uchi - ndi ochititsa michere kuti kufulumizitsa kagayidwe.
• Ngati mukufuna kuti mbale chopatsa thanzi kwambiri, lembani ndi pang'ono mafuta apamwamba.

Oatmeal ya aang'onowa

Madokotala ndikukhulupirira kuti oatmeal - ichi ndi chimodzi mwa zinthu zofunika kwambiri kwa amayi oyembekezera ndi ana kuyambira miyezi 5. Ngati mwana ali ndi anachita chokhwima kwa gilateni (izo angasonyeze bloating ndi matenda m'mimba), akhoza pang'onopang'ono anadzetsa zakudya lake mankhwala. Choncho, ngati mukufuna kusangalatsa mwana wanu mu mbale monga phala, anapangira madzi ndi mbewu monga chimanga adzakhala motere:

• masupuni 2 a zakudya zachimanga (bwino pogaya iwo mu chopukusira khofi kuti phala anagula mwana chakudya kugwirizana);
• 200 ml ya madzi (makamaka kutenga madzi mwapadera woyeretsedwa).

Phala ayenera yophika pa mbaula kuwira, ndiyeno wina, ndipo pafupifupi 5 Mphindi. Choncho poyamba zosavomerezeka palibe zina. Pamene mwana chidzakula, kungakhale pang'onopang'ono (ndipo kenako kwathunthu) m'malo madzi ndi mkaka. Pamene thupi mwana kwathunthu ntchito mbale latsopano ndi mudzazindikira kuti bwinobwino amanyamula izo, inu mukhoza kuyetsa wochepa shuga ndi mafuta.

Pomaliza

"Ife - zimene timadya" ... Ngati inu mukuganiza chiyani za izo, mudzazindikira kuti mawu amenewa si zoona kwathunthu. Munthu akhoza kungowauzira kuyerekeza Kuyang'ana kwa munthu amene akudya zakudya wathanzi komanso amene tsiku lililonse kudya chakudya kudya, aliwonse yokazinga chakudya ndi zina "ngozi". Mwachibadwa kuti aliyense wa ife amafuna kukhala wathanzi ndi zoyenera. Chinthu choyamba pa njira kukongola ndi ubwino adzakhala oatmeal. Zilekeni inu zothandiza ndi thanzi kadzutsa. Simudzaupeputsa zindikirani momwe msanga adzasintha thirakiti m'mimba ndi kusintha chikhalidwe khungu.