Ovsyanoblin: iresiphi, ama-calories, umsoco

Ovsyanoblin, iresiphi zazo siyasho kulesi sihloko - intuthuko kweqiniso ekudleni walabo ababuka impilo yabo.

Uzenzela: ibhalwe ngokushesha, has ukunambitheka omuhle, ezihlukahlukene toppings kungagcini kuphela umcabango wakho (nonembeza), umkhiqizo kudinga elula. Indlela eyisisekelo kanye ukuhluka ngezansi.

Ukuba semthethweni ukuthandwa

ukusatshalaliswa kwenqwaba yemilayezo lokhu dish lithole ngo-2015. It yayilula kakhulu futhi enza izinto ezihlukahlukene ukuthi ngokushesha kwakuqala ukwanda phakathi abantu bayathanda ukudla ngaphandle ukulinyazwa yena. Siqukethe amaqanda, oatmeal kanye nobisi. Ngiyocasha amaqanda nge iphalishi, ngokwengxenye enkulu. imisindo Hhayi mnandi kakhulu?

Lena edukisayo, ukunambitheka ziyojabula. Umsoco ukudla ubuye omuhle - omunye Pancake ngesikhathi ikhalori okuqukethwe ongaphakeme amumethe amaprotheni, ama-carbohydrate eziyinkimbinkimbi kanye amafutha enempilo ukuthi ngeke ikunikeze isikhathi eside umuzwa satiety ngaphandle ngukujabha. Ovsyanoblin basamthanda ngoba kuyasiza "imaski" imikhiqizo engathandwa - ikakhulukazi oats. Optionally, ungakwazi umphelelisi zonke izinhlobo imbewu ovsyanoblin namantongomane. Calorie ngenkathi bayovuka, yebo, kodwa izinzuzo kuyoba elingenakuphikwa. Pancake egcwele ngesikhathi ukupheka ukugxusha ukunambitha, okwenza kube okunomsoco kakhulu futhi inikeza ilungelo ukushintshashintsha.

Indlela eyisisekelo for pancake ushizi ojiyileyo

Isakhiwo esiyisisekelo izitsha sasitholakala ngaphambili, ngena ingxenye efanayo.

Pancake:

• Amaqanda - 2 izicucu (ngokuzikhethela 1 isikhuphasha angasuswa);
• oats iphuma (noma usayizi oatmeal hhayi ngaphansi kuka-kusho) - 20 g;
• isilinganiso ubisi fat - 30 amagremu;
• amafutha yemifino - 5 amagremu;
• usawoti kanye izinongo - ukunambitha.

ukugcwaliswa:

• 1.8% fat cottage shizi - 100 igramu;
• ukuncibilika ongaphakeme ushizi (mozzarella ezinhle kakhulu) - 20 amagremu;
• amakhambi, usawoti kanye izinongo - ukunambitha.

ukulungiselela

Shisisa ubisi awathulule iphuma oats. Aphole.

Hlanganisa kuze amaqanda bushelelezi ngosawoti kanye nezinongo, engeza oatmeal ubisi.

Grate ushizi ojiyileyo engeza nalokho xova kuze eyohlobo. Engeza amakhambi, usawoti kanye izinongo ukunambitha.

Shisisa epanini ukuthosa phezu emlilweni ophansi, gcoba it ngamafutha zemifino.

Thela inhlanganisela amaqanda abe isithole pan, turning yokugcina ukuze isisindo ngokulinganayo ukumboza phansi. Ngakho wena yakha Pancake.

Uma phezulu Pancake clutched ngobumnene ungamumbi emaphethelweni umkhiqizo lokwela futhi vula phezu, ukuqikelela ukuthi siyekethise ubuqotho.

Ivula ikhekhe, wagqoka nengxenye eyodwa ukugcwaliswa kanye nekhava nge ingxenye Pancake, push kancane yesibili.

Fry eligoqiwe ovsyanoblin ne cottage shizi noshizi lokuqala ngesandla esisodwa, bese - ngakolunye uhlangothi, ukuvala lid. Kuyadingeka ukuqinisekisa ukuthi ukugcwaliswa efudumele futhi ushizi is bhotela.

Nazo-ke!

Amandla inani le Pancake - 304 kilojoule, 14.5 amagremu amathathu amaprotheni, 14,4a amagremu ama-carbohydrate, 15 amagremu of fat.

Amandla ukubaluleka toppings - 151, 21.6 amagremu amathathu amaprotheni, 3.7 amagremu ama-carbohydrate, 5.6 amagremu of fat.

Can ukukhonzwa, wakhonza imifino ukunambitha.

Ovsyanoblin yokudla ngalabo awukwazi ukubekezelela gluten

Pancake recipe kuyinto ephelele uma une lutho ogodla. Kuthiwani ngalabo abahlushwa ukungabekezelelani ukuba gluten, okuyinto etholakala oatmeal? ongakhetha eziningana:

• Ngididekile futhi uthole oatmeal gluten-free.
• Miselela oat bran cereal noma gluten (kakolweni, nokunye okufana nokolweni, irayisi nokunye).
• Endabeni ofakwe amnandi abe esikhundleni ngempumelelo iphuma oats ufulawa kakhukhunathi. Ngenxa izici zayo hygroscopic kumele kusetshenziswe 15 amagremu komkhiqizo. Pheka njengomuntu ovsyanoblin evamile, iresiphi letinikwe lapha ngenhla.

Izinketho ofakwe amnandi

amaqanda ngiyocasha nge oatmeal muhle ngoba abathathi hlangothi ngokwanele ukunambitha, futhi ungakwazi ukwengeza kuwo lokho ubona kufanelekile. imikhiqizo engeziwe kungaba kokubili elungisiwe futhi amnandi. Inketho yokugcina kusebenza kahle for the izinyo elimnandi:

• Banana (1 pc.), Nuts (10 g), uju (ihora. 1 Spoon), usinamoni (ingcosana). Sika banana, amaqhafuqhafu nquma nati. Beka konke ngesigamu Pancake, uthele uju kanye amboze ingxenye esele.
• Cottage shizi unama (100 amagremu), berry sauce (2 tbsp. Spoons). Ovsyanoblin umpheki, iresiphi esiye letinikwe lapha ngenhla, ukubeka phezu ushizi, uthele phezu sauce ukukhonza.
• "I-Apple Pie". apula elikhulu ahlanzekile, Chop sikadali kuze ezithambile nge inani elincane lamanzi. Engeza ingcosana vanilla nesinamoni. Pheka njengomuntu ovsyanoblin evamile.
• "Carrot Ikhekhe". Inhlama ku ovsyanoblin (iresiphi eyisisekelo) engeza 2 h. L. izaqathe ogayiwe on inhlawulo grater 1/2 ihora. l. elikhuhluziwe orange, ingcosana vanilla, amakinati, nangokinamona. Uma wayefisa, engeza ushukela esikhundleni kancane plant-based. Fry, ngokuvumelana base ekwakhiweni kanye ukusetshenziswa njengendlela ukugcwalisa amafutha ushizi othambile uma akuyona ezingaphezu kuka-5%, wengeza esikhundleni ushukela kancane vanilla. Lokhu ovsyanoblin (okuqukethwe kwama-kilojoule ezingekho ngaphezu 350 kulo lonke ingxenye) kuyoba enye kakhulu ukuze dessert.

Izinketho ofakwe elungisiwe

Salty Pancake ofakwe akuvumele ngesikhathi lemfisha ukulungiselela ukudla okugcwele, okuzokwenza "uhlale esiswini komuntu" hhayi ukuba athululele imbala, umuntu eqhuma indlala. Ngenxa yokuthi i-ovsyanoblina ukunambitheka sintula ukwehluka, ke kungase kushintshwe noma yiziphi izicelo, futhi yimuphi ekhishini. Ngokwesibonelo:

• "Caprese". Nikeza isidlo ukunambitheka isaladi yisakhiwo sodumo Italian! Ngenxa yale njongo, omunye ovsyanoblin (iresiphi ingasetshenziswa ne gluten noma ngaphandle) Thatha 5 mini-ubuhlalu mozzarella, utamatisi ezivuthiwe, 3-4 leaf basil 1 li-awa. L. pesto. Ucezu shizi utamatisi tincetu, wagqoka isigamu Pancake, beka basil phezulu bese uthele yonke pesto. Mboza nge asele Pancake upheke ngokuvumelana nezincomo eziyisisekelo.

• "Tat". Futhi kungani kungenjalo? Ukuze gazinga ngokugcwalisa 1 tbsp. spoon yemifino uwoyela 1 onion encane oqoshiwe kuze brown golden, engeza amagremu 100 mafutha inkukhu nengulube noma turkey. Uma ukugcwaliswa usulungile, usawoti ke, pepper kanye, uma uthanda, engeza amakhambi fresh.
• Lungiselela ovsyanoblin eyodla iresiphi elandelayo: Ngoba ngokugcwalisa ukuxubana ngomumo inkukhu oqoshiwe webele (abilisiwe noma wabhaka, 50 igremu), ephansi fat ushizi (30 g), izaqheqhe ezomile (50 grams) kanye 1 Gherkin lisikiwe. Nafarshiruyte lokhu Pancake ngxube ukupheka ke njengenjwayelo. Ukuze usoso, grate 1 ikhukhamba amancane, ufafaze usawoti kanye ubeke eceleni imizuzu 5, kuze ngeke juice. Sauce Mix 150 amagremu ephansi fat iyogathi ne yashizi ugarliki, 1 tbsp. kalamula, usawoti, umhlabathi emnyama, futhi ikhukhamba ecindezelwe eziwuketshezi isivuno sisiningi kakhulu khona. Khonza pancake nge sauce nemifino fresh.