Na li-oats lia nona kapa lia theola boima ba 'mele?
Litaba
- Mokhoa oa ho sebelisa oats ho theola boima ba 'mele
- Lenaneo le nang le habore ho theola boima ba 'mele
- Li-Recipes tsa Oatmeal tse phetseng hantle
- Motoho oatmeal o bobebe
- Pente ea oli ea oat
Li-oats li nkoa e le tse ling tsa lijo-thollo tse phetseng hantle ka ho fetisisa le tse nang le phepo e ntle, kaha li ruile li-vithamine tsa B le E, liminerale tse kang potasiamo, phosphorus le magnesium, lik'habohaedreite, liprotheine, likhoele le li-antioxidants, tse tlisang melemo e mengata ea bophelo bo botle joalo ka ho theola boima ba 'mele, ho theola tsoekere maling le li-cholesterol le ho thibela lefu la pelo, mohlala.
Li-oats ke lijo tse monate bakeng sa ba batlang ho theola boima ba 'mele hobane e lumella ts'oaetso e bonolo ebile e lieha, hape, likhoele tsa eona, joalo ka beta-glucan, li eketsa maikutlo a ho khora, ho laola tlala, ho fokotsa ho monya mafura, ho ntlafatsa ho sokela ., Laola mala le ho fokotsa ho ruruha ha mpa. Bona melemo eohle ea oats.
Leha ho le joalo, li-oats lia nona haeba li jeoa ka bongata kaha ke lijo tse nang le likhalori tse ngata, mohlala, 100 g ea habore e na le likhalori tse 366. Ka hona, ho bohlokoa ho ja lijo tse leka-lekaneng, ka tataiso ea setsebi sa phepo e nepahetseng, ho fihlela sephetho se lakatsehang.
Mokhoa oa ho sebelisa oats ho theola boima ba 'mele
Ho u thusa ho theola boima ba 'mele, li-oats li lokela ho jeoa letsatsi le leng le le leng ka likhaba tse tharo tsa letsatsi ka letsatsi,' me li ka sebelisoa ka sebopeho sa motoho kapa tsa eketsoa ho litholoana tse halikiloeng kapa tse sithabetseng, ka li-yogurt, maro le livithamini.
Tsela e molemohali ea ho sebelisa oats ke ka mokhoa oa li-flakes, kaha e na le fiber e ngata e khonang ho eketsa maikutlo a ho satiety le ho rata ho theola boima ba 'mele.
Mefuta e hlophisitsoeng hantle ka ho fetesisa, joalo ka phofo kapa matlapi a korong, e na le litlheferetsi tse fokolang, ka hona, e ka ba le phello e fokolang ho fokotsa boima ba 'mele. Le ha ho le joalo, ke likhetho tse nepahetseng ho nka sebaka sa phofo ea koro, mohlala.
Lenaneo le nang le habore ho theola boima ba 'mele
Li-oats li lokela ho jeoa bonyane makhetlo a mane ka beke, 'me li ka kenyelletsoa lijong tse bontšitsoeng lenaneng le latelang:
| Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 | |
| Lijo tsa hoseng | Phala ea oatmeal e entsoeng ka lebese la soya kapa lialmonde, li-oats tse phuthetsoe le teaspoon e 1 ea sinamone ho natefisa + fragole tse 10 + 1 teaspoon ea peo ea chia | Khalase e le 'ngoe ea lebese la almonde + bohobe bo le bong bo nang le chisi + 1 pere. | 1 yogurt e hlakileng + 30 g ea lithollo + selae se le seng sa papaya. |
| Seneke sa hoseng | 4 maria mofuta oa cookies + linate tse 6. | Khalase e le 1 ea botala ba khale, lero la lemone le phaenapole. | Toast e 3 ka botonate ea peanut. |
| Lijo tsa mots'eare | 100 g ea bonolo ea nama ea kolobe + likhaba tse 4 tsa puree ea litapole + eiee e khubelu, arugula le pelo ea salate ea palema + khaba e le 'ngoe ea oli ea mohloaare + 1 lamunu. | Salate ea tuna le chickpea e nang le tamati, k'habeche, lierekisi, likomkomere le lihoete tse halikiloeng + khaba e le 'ngoe ea oli ea mohloaare + lilae tse 2 tsa phaenapole. | 100 g ea letsoele la khōhō e halikiloeng ka mongobo oa langa le le lej + likhaba tse 2 tsa raese + likhaba tse 2 tsa linaoa + k'habeche, eiee le salate ea grated ea beet + khaba e 1 ea oli ea mohloaare + 1 tangerine |
| Seneke-thapama | 1 yogurt e hlakileng + teaspoon e 1 ea phofo ea linoko + ½ senoelo sa litholoana. | 1 yogurt e sa tsoakoang + banana e 1 e mashed e nang le likhaba tse 2 tsa li-oats tse phuthetsoe + 1 teaspoon ea sinamone. | Vithamine ea papaya le banana e nang le likhaba tse 3 tsa oats e phuthetsoe. |
Ona ke mohlala feela oa lenane la li-generic, le sa fetoloang ho latela litlhoko tsa motho ka mong. Morero ke ho ikopanya le setsebi sa phepo e nepahetseng ho etsa moralo oa lijo o ikemetseng.
Li-Recipes tsa Oatmeal tse phetseng hantle
Li-diresepe tse ling tse potlakileng, tse bonolo ho li lokisetsa le tse nang le phepo ke:
Motoho oatmeal o bobebe
Motoho ona o ka sebelisoa bakeng sa lijo tsa hoseng kapa tsa mantsiboea.
Lisebelisoa
- 200 mL ea lebese le halikiloeng kapa la meroho (soya, lialmonde kapa habore, mohlala);
- 3 tablespoons ea oats phuthoa;
- Sinamone ho latsoa;
- Monate o monate (ka boikhethelo).
Mokhoa oa ho itokisa
Kopanya habore le lebese ebe o li tlisa mochesong ho fihlela o tšoana le motoho. Kenya sinamone le tholoana e sehiloeng, joalo ka apole.
Pente ea oli ea oat
Kakaretso ena e hlahisa lijo tse 1 'me pancake e ka tlatsoa ho latsoa.
Lisebelisoa
- 2 tablespoons ea oat bran;
- 4 tablespoons ea metsi;
- Lehe le le leng;
- Letsoai le le leng;
- Oregano le pepere ho latsoa;
- Stuffing ho latsoa.
Mokhoa oa ho itokisa
Otla metsoako eohle ka blender ebe u etsa pancake ka skillet. Tlatsa likhoho tse halikiloeng kapa tuna ka meroho, 'me u ka sebelisa litholoana le mahe a linotši ho etsa kuku e monate.
Sheba video ena e ka tlase bakeng sa risepe ea oat bread eo u ka e etsang lapeng:
Ho Bala Ka Ho Fetisisa
Na u ka ba le karabelo ea ho itšoara hampe ho 'mala oa moriri?