15 izindlela ezimangalisayo zokusebenzisa i-oatmeal

Ucabanga ukuthi ungakwazi ukulahlekelwa isisindo, i-cholesterol yegazi ephansi futhi unciphise ingozi yesifo sikashukela, uchithe amasenti angu-13 ngosuku? Cishe, uzocabanga ukuthi lokhu akunakwenzeka. Kodwa-ke, ngenxa ye-oatmeal, izindleko zazo ngokwesilinganiso zingaphansi kwamasenti angu-15 ngokukhonza, lokhu kuyiqiniso ngempela. Kunezizathu eziningana zokuthi kungani i-oatmeal ingumkhiqizo onjalo owusizo. Igcwele i-fiber - isakhi esenza ngcono impilo yonke futhi ivuselele ukulahleka kwesisindo, kanye nesitashi esimelana naso, esilula kancane kancane futhi sikhuthaze ukukhululwa kwama-aces digestive okuvimbela ukudla nokusheshisa inqubo yokushisa amakholori. Ucwaningo lubonisa ukuthi ukufaka esikhundleni samaphesenti amahlanu wokudla kwansuku zonke kwama-carbohydrate nge-starch enamandla angathuthukisa isisombululo ngamaphesenti angaba ngu-20. I-Oatmeal inezinzuzo eziningi kangangokuthi ifanelwe indawo etafuleni lomuntu ngamunye - hhayi kuphela kwifomu yeklasi yokudla kwasekuqaleni.

Sebenzisa esikhundleni se-breadcrumbs

Uyazi ukuthi ama-oat flakes angasetshenziselwa okunye okunye okunye okuyizinkwa zokudla lapho ulungiselela inyama yokudla, izinkukhu zezinkukhu nezinyamazane? Le ndlela ayijwayelekile kakhulu, kodwa kuyindlela elula futhi elula yokwethula isithako esiwusizo ekudleni komndeni. Kuye ngokuthi yikuphi ukudla okuphekayo, ungacabanga ngokuchofoza ama-flakes ku-blender ukuze ukuthungwa kwawo kufane nezinhlanzi zesinkwa.

Yenza imishayo eshibhile yokudla

Ukukhathala njalo ngesonto ukubeka i-fortune ye-granola nemigoqo? Ungagcina ngokwenza imigoqo ye-oat-flakes khona ekhaya. Ungangeza izithako ngokwakho ukuqonda. Kunoma yikuphi, imikhiqizo enjalo kulula ukuyilungisa, i-calorie ephansi, ewusizo futhi enhle kakhulu.

Yengeze kuma-pancake

Ngokuvamile ama-pancake akhiqiza aphuphuma ngamakhalori ayenayo nama-carbohydrate, angeke akuvumele ukuba ususe amafutha amaningi. Kodwa lesi akusona isizathu sokushiya ukudla kwasekuseni okuthandayo. Udinga nje ukuthatha ufulawa, ushukela, ubisi nebhotela ngebhanana, amaqanda, ama-oat flakes nosawoti. Ngenxa yalokho, uzothola i-analog enhle kakhulu, lapho kuzoba nelwandle lwamaprotheni kanye ne-fiber.

Yenza ufulawa oat

Uma uvame ukwenza isinkwa, ama-waffles kanye nama-dessert ekhaya, usebenzisa ufulawa olula, bese ulahlekelwa ithuba elihle lokufaka ukudla okunempilo ekudleni kwakho. Yiqiniso, ungathenga i-oatmeal esitolo - kungcono okunye okunempilo, kodwa ngesikhathi esifanayo kuyabiza kakhulu. Kodwa ungagcina imali uma une-processor yokudla ne-oatmeal. Ubuningi obangelwayo buzofana ncamashí esitolo, futhi ungayifaka esikhundleni saso ngokupheka ezithombeni zakho ozithandayo.

Yenza ama-muffins

Ama-muffin ejwayelekile awagculisi kuphela ushukela omningi, nawo akwenziwa ngotshani, ogcwele ama-carbohydrate, umzimba owenza ushukela, bese ungena ku-glucose. Ekugcineni ihlehliswa njengamafutha, uma ingasetshenzisiwe njengophethiloli womzimba. Yiqiniso, ama-muffin akuyona indlela enhle kunazo zonke yokudla kwasekuseni, ngakho-ke uma ungafuni ukuwayeka, okungenani wenze ube nempilo enhle. Buyisela ufulawa ngama-oat flakes. Futhi, kufanele ucabange ngokususa ushukela ngebhanana.

Yiba ne-brunch

Ingabe unayo into endlini ngaphandle kwe-oatmeal, amaqanda nezinye izifo? Akuyona inkinga, ngisho nakwezithako ezinjalo ungakha isidlo sasemini esanelisayo kakhulu. Udinga nje ukupheka oatmeal, njengoba uvame ukukwenza, futhi ngenkathi ephuza, gazinga iqanda. Bese uhlanganisa lezi zitsha ezimbili, engeza lokho onakho (isibonelo, ushizi, anyanisi noma izithako ezifanayo), futhi i-brunch yakho enempilo noma kwasemini kusengaphambili.

Gcoba i-oatmeal

Awudingi ngisho nokupheka i-oatmeal ukuyisebenzisa - nje ukuyidonsa emanzini noma kwenye isiliva othanda kakhulu, engeza omisiwe kanye nezinye izithako ekuthandayo futhi uhambe isikhashana. Konke kuncike ekunambeni kwakho - ungashiya i-oatmeal isigamu sehora, noma ungakwazi ubusuku bonke. Ama-aromas ahlanganiswe esitsheni esivaliwe, futhi uzothola isidlo esiphelele.

Sebenzisa ukwenza ama-smoothies

Uma ekuseni i-smoothie yakho ingakuvumeli ukuba uthole okwanele, futhi isisu sakho siqala ukukhubekisa cishe ngaso leso sikhathi, kufanele ucabange ngokungeza oatmeal kwesiphuzo. Ukuze wenze lokhu, okokuqala kudingeka ugaye ku-blender inani elifanele le-oatmeal, bese ufaka zonke izithako ezisele futhi uvule i-blender futhi. Umphumela ukuphuza ngokweqile ngokuqukethwe kwe-fiber ephezulu, okuzokwenza ukwazi ukuzizwa uhlala isikhathi eside.

Pheka ku-multivariate

Ngenxa ye-multivarker, manje ungakwazi ukuzilungiselela u-oatmeal nganoma isiphi isikhathi. Konke okudingekayo kuwe ukulayisha i-oatmeal ku-multivark, uthele ubisi uphinde umboze isinamoni encane, futhi ulungise izithasiselo ezihlukahlukene, njengezithelo ezomisiwe, amantongomane, ama-chips angama-coconut, njll, ngokuhlukahluka okukhulu ngesikhathi esikhethiwe.

Ukwandisa ubukhulu bokudla

Uma ufuna ukwandisa ubukhulu besiphi sezitsha, ezifana nesobho, isobho noma i-ragout, noma ukwandisa umsebenzi wabo, i-oatmeal iyinhlangano enhle kakhulu. Kodwa ungafaki nje ama-flakes esitsheni. Kufanele ugaye ukuze kungabikho izingcezu ezinkulu ezisele.

Lungisa i-oatmeal nge-zucchini

Lesi sidlo senziwe nge-zucchini esonciwe, i-oatmeal, ubisi, izinkinobho kanye nezithasiselo ezihlukahlukene ukunambitha. I-Zucchini izokunikeza umthunzi wakho umthunzi ohlaza okwesibhakabhaka, ngakho ungesabi - kungokwemvelo kuphela. Ngaphezu kwalokho, kuyindlela elula kakhulu yokwengeza imifino ekudleni kwakho kwasekuseni.

Engeza ku-Burger yemifino

Ingabe unenkinga ekugcineni umcibisholo wakho wezitshalo emgodini futhi ungaqhubeki? Awukwazi ukuthola ukudla okwanele? Engeza i-oatmeal! Ngeke uze uqaphele umehluko ukunambitha, kodwa uzothanda ukuthungwa okuthuthukisiwe.

Londoloza ku-BBQ

Kungase kube okungajwayelekile, kepha ungangezela inyama yakho yezinyosi. Le nqubo ngeke ikuvumele nje ukuthi ungeze i-fiber kwisidlo sakho ne-vitamin A, echaphazela ngokuphelele ukuzivikela komzimba, kodwa futhi izokhulisa umthamo womkhiqizo, ukuze ukwazi ukulondoloza inyama noma ukondla izivakashi eziningi.

Sebenzisa esikhundleni se-granola

Uma usebenzisa i-granola ukuze wenze i-yogurt yakho ye-yogtier, unciphisa inqubo yakho yokulahlekelwa isisindo. Yiqiniso, i-granola iyindlela enempilo enhle, kodwa ungakhohlwa ukuthi nayo inamakhelekhi ambalwa, amafutha kanye noshukela. Faka esikhundleni i-granola ngama-oat flakes - anama-khalori angaphansi kakhulu. Kodwa lokhu akusho ukuthi udinga nje ukufafaza i-yogurt yakho ngama-flakes ghahlaza. Zilungiselele emanzini amancane nge-water, i-vanilla extract nesinamoni. Uma ingxube isilungile, yengeze ku-yoghurt. Ungenza isidlo ngisho nangokwengeziwe, uhlanganise ama-almond shavings kanye nezithelo ezintsha ezisikiwe.

Fryisa

Lokhu kuyindlela enhle kulabo abangenawo isikhathi, kodwa kukhona isifiso sokulahlekelwa isisindo. Ungakhansela izitsha ezenziwe ngomumo kusuka ku-oatmeal, bese uvala ngokushesha futhi udle. Ngenhlanhla, manje sekuyindlela ehamba phambili, futhi ezinye izinkampani ziqala ukukhiqiza ukudla okulungiselelwe okwenziwe nge-oatmeal nge-flavour ehlukahlukene, kusukela kubhontshisi kuya enkukhu ngamakhowe.