Nkhumba yamchere pamadzi ndi imodzi mwa zakudya zabwino, zathanzi komanso zathanzi zomwe zimaperekedwa kadzutsa. Kuphika kumeneku kumachepetsanso kalori wambirimbiri, zomwe zimakhala zabwino kwambiri pakuthandizira zakudya komanso zakudya. Kuwonjezera zipatso, zipatso ndi mtedza zimasiyanitsa kukoma kwa chakudya ndi kupatsa mwatsopano, maonekedwe ndi fungo.
Kodi kuphika oatmeal pamadzi?
Kudya pamadzi ndi chakudya chimene chingaphike m'njira zambiri. Chinthu chachikulu ndikudziwa kuti: Makapu 3 a madzi pa 1 chikho cha oatmeal amagwiritsidwa ntchito pa madzi, amatha kuperekedwa ndi chiŵerengero cha 2: 1, ndipo chifukwa cholemera kwambiri, chiwerengero chokwanira ndi madzi amachotsedwa. Ndondomeko yokhayo ndi yosavuta: oatmeal yophika mu madzi otentha amchere kwa mphindi 15.
Zosakaniza:
- oat flakes "Hercules" - 180 g;
- madzi - 360 ml;
- mchere - 5 g.
Kukonzekera
- Wiritsani madzi, mchere ndi kutsanulira madzi.
- Ikani phala pamwamba pa kutentha kwa mphindi zitatu.
- Pambuyo pake, kuchepetsa kutentha,, kuyambitsa, kuphika kwa mphindi khumi.
- Oatmeal wokoma pamadzi ayenera kukhalapo mphindi zisanu asanayambe kutumikira.
Phala lamoto pa mkaka ndi madzi
Chinsinsi cha oatmeal mkaka ndi madzi chimakupatsani inu kuyamba tsiku latsopano ndi chakudya chokoma ndi chokoma. Kuphatikizana kumeneku kuli koyenera kwa iwo omwe samatsatira zovuta kudya, koma amafuna kudya zakudya zowonjezera komanso zowonjezera. Zimakonzedwa maminiti 10 okha, zomwe zimaphatikizapo kudya chakudya cholimbitsa thupi.
Zosakaniza:
- oat flakes - 230 g
- madzi 250 ml;
- mkaka - 250ml;
- mchere - uzitsine;
- shuga - 30 g;
- batala - 50 g.
Kukonzekera
- Sakanizani mkaka ndi madzi.
- Bweretsani kusakaniza kwa chithupsa, nyengo ndi mchere ndi shuga.
- Ikani oat flakes, kuchepetsa kutentha ndi kuphika, kuyambitsa, kwa mphindi zisanu.
- Phala laukhondo pa madzi ndi mkaka limapitiriridwa pansi pa chivindikiro kwa mphindi zisanu, kupumidwa ndi mafuta ndi kutumikira ku gome.
Oatmeal ndi zoumba pamadzi
Phala la oatmeal pa madzi opanda shuga lidzakondweretsa ngakhale dzino lokha, ngati muwonjezera zoumba kwa izo. Imakhala yopanda phindu ndi shuga lachilengedwe ndi fructose, ndipo imapatsa mbaleyo ndi zinthu zambiri zopindulitsa. Chodziwika bwino cha njirayi ndi chakuti oatmeal sichimaswedwa, koma imakhala yosazinga mu mphesa zoumba zoumba, chifukwa zonse zomwe zimagwiritsidwa ntchito zimasunga zinthu zonse zamtengo wapatali.
Zosakaniza:
- oat flakes - 50 g;
- zoumba - 50 g;
- madzi 280 ml.
Kukonzekera
- Sungani zoumba ndi madzi ndi kuphika kwa mphindi zisanu. Chotsani ku mbale.
- Onjezani oatmeal.
- Phokoso la oat flakes pamadzi limawombera pansi pa chivindikiro kwa mphindi khumi.
Khola lamadzi pamadzi ndi apulo
Kudya pamadzi ndi apulo kumatanthawuza mawonekedwe a "ochepa" komanso odyera zokoma, zomwe sizomvetsa chisoni kupatula theka la ora la nthawi. Maapulo mwa mtundu uliwonse amatha kuwonjezera mwatsopano ndi fungo, chabwino, kutayidwa ndi sinamoni ndi cloves - kupangitsa mbale kukhala yangwiro. Ndi njira iyi yokonzekera, iwo ndi amodzi wambiri yamadzi, kotero mafuta sakuwonjezeredwa ku phala.
Zosakaniza:
- oat flakes - 100 g;
- shuga - 20 g;
- sinamoni - 5 g;
- cloves - ma PC 3;
- apulo - chidutswa 1;
- madzi 450 ml.
Kukonzekera
- Apple peel, kudula mu magawo ndikutsanulira 50 ml ya madzi otentha.
- Onjezerani shuga, cloves, sinamoni ndi simmer mpaka mutachepetse maapulo ndi kusinthasintha madzi.
- Mafolose amathira madzi otentha ndi kuphika.
- Phala la oatti pamadzi limaphika kwa mphindi 20, kenako limaperekedwa ndi maapulo okonzedwa ndi zokometsera.
Oatmeal ndi nthochi pamadzi
Oatmeal pa madzi ndi nthochi imakhalabe ndi nthawi yozizira. Chinsinsi ichi ndi godsend kwa othamanga amene amasankha kugwira ntchito m'mawa. Chakudyacho chili ndi katundu wa chakudya chokhazikika komanso chochedwa, ndipo kwa nthawi yaitali chimapereka mphamvu. Zakudya zoterezi ziyenera kuphikidwa ku tirigu wambewu zonse, koma ndibwino kuti musagwiritse ntchito ziphuphu za kuphika mwamsanga.
Zosakaniza:
- nthochi - chidutswa chimodzi;
- shuga wofiira - 30 g;
- sinamoni ndi pinch;
- madzi 250 ml;
- oat flakes - 50 g.
Kukonzekera
- M'madzi otentha, tsitsani oatmeal.
- Phokoso la oat flakes m'madzi limaphika kwa mphindi 15.
- Pamene phala pang'onopang'ono ikufota, konzani nthochi.
- Dulani mu magawo ndi mwachangu ndi shuga ndi sinamoni.
- Kulimbikitsa, kuyembekezera caramelization ndikuyiyika phala lokonzeka.
Oatmeal pa madzi ndi uchi
Oatmeal wokoma pamadzi akhoza kukhala vitamini mbale ngati shuga umalowetsedwa ndi uchi. Mosiyana ndi zokometsera zina, kugwiritsa ntchito uchi kumakhudza kwambiri mphamvu ya oatmeal ndipo siidzaonjezera mtengo wake wa caloric. Pofuna kuteteza uchi, sichimatha kutentha, koma kuwonjezera pa phala lophika kale.
Zosakaniza:
- oat flakes - 90 g;
- madzi - 480 ml;
- wokondedwa - 20 g;
- mchere - uzitsine.
Kukonzekera
- Thirani mafutu mumadzi otentha amchere.
- Ikani phala kwa mphindi 15.
- Chotsani kutentha, kuphimba ndi chivindikiro ndikuumirira mbale kwa mphindi zisanu ndi ziwiri.
- Onjezani uchi, sakanizani.
- Zakudya za oat uchi zowonjezera madzi zimatengedwa patebulo nthawi yomweyo.
Oatmeal ndi prunes m'madzi
Kudya pamadzi ndi zipatso zouma kungasinthe malingaliro achikhalidwe ndi chonde ndi zida zatsopano. Ndi zipatso zouma, phala limakhala losavuta kokha, komanso limakhala mankhwala opatsa thanzi omwe amathetsa njala kwamuyaya. Kuti mukhale ndi juiciness komanso zonunkhira zambiri, phala lokonzekera limakanikizidwira kwa mphindi zingapo mu uvuni.
Zosakaniza:
- oat flakes - 150 g;
- prunes - 90 g;
- zophika apricots - 60 g;
- madzi - 550 ml;
- batala - 40 g;
- shuga - 20 g.
Kukonzekera
- Lembani ma prunes ndi zouma apricots m'madzi ofunda.
- Mu madzi otentha, tsitsani oatmeal, yikani shuga ndi kuphika kwa mphindi 15.
- Tengani zipatso zouma kuchokera kumadzi, pukuta ndi kudula mu cubes.
- Awonjezere pamodzi ndi mafuta mu phala ndi kusakaniza bwino.
- Kutentha phalala Mphindi 7 mu uvuni kutentha kwa madigiri 130.
Waulesi oatmeal pamadzi
Waulesi oatmeal mu mtsuko pamadzi - chakudya chonse, chomwe chili ndi ubwino wambiri. Sitiyenera kuswedwa, yomwe ili yabwino kwambiri kutali ndi kwathu. Chifukwa chophika mu chidebe chosindikizidwa, mutha kutenga phulusa ndi inu, koma chinthu chachikulu ndicho kusintha kwa chophimbacho, chomwe chimapangitsa kuti pakhale kuphatikiza kwatsopano. Porridge imalimbikira kwa nthawi yaitali, choncho ndibwino kuti muziphika madzulo.
Zosakaniza:
- oat flakes - 50 g;
- madzi 250 ml;
- mbewu ya fulakesi - 20 g;
- lalanje - 1/2 ma PC.
Kukonzekera
- Zakudya za oat flax zosakaniza ndi mbewu za fulakesi.
- Thirani osakaniza mu mtsuko wa 400ml.
- Pamwamba ndi chidutswa cha lalanje ndipo mopepuka finyani ndi mphanda.
- Lembani misala ndi madzi, mutseke chidebecho ndi chivindikiro ndikugwedeza.
- Phala laulesi pa madzi limaphatikizapo maola 6.
Oatmeal mu microwave pamadzi
Oatmeal mu microwave pamadzi ndi osavuta. Iyi ndiyo mbale yoyenera kwambiri kuphika motere. Sichitha "kuthawa," sichiyenera kutengeka, koma chiyenera kuikidwa mu uvuni wa microwave, kuika mphamvu yapamwamba ndikusankha nthawi kuyambira maminiti asanu kapena asanu ndi awiri. Nyengo ya phulusa yayamba kale, kukhetsa madzi owonjezera.
Zosakaniza:
- oat flakes - 100 g;
- madzi 250 ml;
- mchere - 5 g;
- batala - 30 g;
- tsabola wakuda - kutsina.
Kukonzekera
- Mafuta otentha amadzaza ndi madzi.
- Ikani mu chidebe chapadera mu microwave ndipo muphike kwa mphindi zisanu ndi ziwiri pa mphamvu yayikulu.
- Phala yophika bwino, onjezerani mafuta ndi kukhala zokongoletsa nyama kapena nsomba.
Oatmeal mu multivark pamadzi
Khola la oatti mumtsinje wa multivark pamadzi ndi njira yabwino yokonzekera chakudya cham'mawa. Pakuti phala mujambula sichiyenera kuyang'aniridwa, sichidzapukutidwa ndipo sichidzawotchedwa, ndipo ngati mutayika zosakaniza madzulo ndikuyika "kuyamba kuchedwa", m'mawa chithandizocho chidzakhala chokonzeka. Dothi lokhala ndi phulusa liyenera kudzazidwa ndi mafuta ndipo, chifukwa cha chifundo chachikulu, liwotchedwa "Kutentha".
Zosakaniza:
- oat flakes - 150 g;
- madzi 400 ml;
- batala - 50 g;
- shuga - 20 g;
- mchere - 5 g.
Kukonzekera
- Mafuta chikho cha multivark.
- Thirani mitsuko, tsanulirani m'madzi.
- Onjezani shuga ndi mchere. Muziganiza.
- Tsekani pa "Kasha" mawonekedwe kwa mphindi 20.
- Tsegulani chivindikiro, onjezani batala ndi kutsegula "Kutentha" mawonekedwe kwa mphindi zisanu.