Mavitamini oatemayo ndiwo maphikidwe abwino kwambiri a zakudya zokoma.

Zakudya za oatake zimathandiza kwambiri kuposa mankhwala, omwe amapangidwa ndi ufa wa tirigu. Kuphatikiza apo, iwo amakhala okondweretsa kwambiri komanso okondweretsa. Iwo ndi abwino makamaka kwa omwe amamatira ku zakudya zoyenera ndikuyang'ana kulemera kwake, chifukwa oatmeal ndi ochepa kwambiri kuposa ufa.

Kodi kuphika oatmeal?

Zikondamoyo zochokera ku oatmeal zakonzedwa mofulumira komanso mosavuta. Teknoloji yophika ndi yofanana ndi maphikidwe ogwiritsa ntchito ufa woyera. Malingaliro omwe ali pansiwa athandiza kupanga ndondomekoyi mosavuta, ndipo zotsatira zabwino kwambiri zidzapezedwa.

1. Ngati palibe oatmeal yokonzedweratu, mukhoza kugaya oatmeal wamba.
2. Nkhokwe yokonzeka iyenera kupulidwa.
3. Oatmeal ngokha ali ndi kukoma kokoma pang'ono, kotero iwe ukhoza mwina kusayika shuga nkomwe, kapena kuyika izo pang'ono kwambiri.
4. Kuti oat zikondamoyo zikhale zakudya zambiri, mmalo mwa mazira onse mungagwiritse ntchito mazira azungu.

Zikondamoyo zopangidwa ndi oatmeal mkaka

Zikondamoyo kuchokera ku oatmeal - izi ndizo zomwe mumafunikira kwa iwo amene amamatira kudya, ndipo mwana wamng'ono wokondabe amafunabe. Amatha kukwanitsa, chifukwa kalori ya mankhwalawa ndi yotsika kwambiri kuposa mankhwala a tirigu. Mukhoza kuwatumikira ndi kirimu wowawasa, kupanikizana, uchi. Mukhozanso kukulunga mu zokongoletsa zokoma kapena zokoma.

Zosakaniza:

• mazira - zidutswa ziwiri;
• Fungo la oatmeal - makapu awiri;
• mkaka - 700ml;
• shuga wa mchenga - 3 tsp.
• mafuta a masamba - 30 ml;
• mchere;
• soda - pinch.

Kukonzekera

1. Mazira ndi nthaka ndi shuga ndi mchere.
2. Onjezani mkaka ndi kusakaniza.
3. Onjezerani oatmeal ndi soda, mandimu ndi vinyo wosasa.
4. Onetsetsani kuti musakhale ndi zipsera ndikuchoka kwa mphindi 10.
5. Frying poto yayikidwa kwa nthawi yoyamba ndi mafuta, mafuta otsala amathiridwa mu mtanda, akuyambitsa zikondamoyo ndi kuphika.

Zikondamoyo kuchokera ku oatmeal

Mapindu a oatmeal akhala akudziwika kwa nthawi yaitali. Koma ngati chiyerekero ichi chidawonongeka kwambiri, mukhoza kuphika zikondamoyo za oat flakes popanda ufa. Zakudya zokongolazi zimatsitsimutsa thupi, ndipo kwa nthawi yaitali palibe njala, chifukwa oatmeal ndi gwero labwino kwambiri la chakudya.

Zosakaniza:

• shuga -1 tsp;
• mchere - ¼ tsp supuni;
• mkaka - 200 ml;
• oats flakes - 1 galasi;
• mafuta a mpendadzuwa wopanda fungo - 20 ml;
• madzi akumwa - 200 ml;
• dzira - 1 PC.

Kukonzekera

1. Mafuta oatentha amawonongeka.
2. Madzi amasungunuka kufika madigiri 45, kutsanulira mmenemo ndi oatmeal, osakaniza bwino ndipo anatsala kotala la ora kuti afufuze.
3. Mu chifukwa misa kuwonjezera dzira, mkaka, shuga ndi mchere.
4. Pembedzerani zowonjezeramo, onjezerani mafuta ndikupita kwa mphindi 20.
5. Poyamba chiwombankhanga chimadumphira mafuta, kutsanulira gawo la mtanda ndi mwachangu.

Zakudya za oatmeal pa yogurt

Chinsinsi cha oatmeal zikondamoyo pa kefir ndi zophweka komanso zomveka kwa aliyense. Mukungofuna kusakaniza zosakaniza zonse ndikuwongolera zikondamoyo. Sakanizani bwino kwambiri mu blender kapena chakudya processor. Chiwerengero cha shuga chiyenera kusinthidwa payekha, malinga ndi kuchuluka kwa mankhwala okoma chifukwa chofunira.

Zosakaniza:

• Fungo la oatmeal - 250 g;
• mazira - zidutswa ziwiri;
• madzi owiritsa - 350 ml;
• Kefir 1% mafuta - 500 ml;
• mafuta a azitona - 3 tbsp. makuni;
• shuga - 50 g.

Kukonzekera

1. Zonsezi zikuluzikulu za mayeso zimasakanizidwa bwino.
2. Lembani frying poto ndi mafuta ndi mwachangu zikondamoyo za ufa wa oatmeal ku kefir kuchokera kumbali ziwiri.

Zikondamoyo kuchokera ku oatmeal pa madzi

Zimapezeka kuti ndinkafuna zikondamoyo, ndi firiji, palibe mkaka, palibe kefir yomwe inapezeka. Koma izi siziri chifukwa chodzikanira zokoma zomwe mumazifuna, chifukwa oatkikita m'madzi amakhalanso okoma kwambiri. Poyamba, mtanda umatulutsa madzi. Koma zitatha, zimakhala zowonjezereka.

Zosakaniza:

• masamba mafuta - 2 tbsp. makuni;
• mazira - zidutswa ziwiri;
• ufa wa tirigu - ¼ chikho;
• ufa wa oat - 1 galasi;
• madzi otentha - 350ml;
• soda, mchere - kwa ¼ tsp supuni;
• mchenga shuga - 50 g.

Kukonzekera

1. Zachigawo za mtanda zimagwirizanitsidwa, kukwapulidwa ndi chosakaniza ndi kusiya kwa mphindi 20.
2. Fryan oatmeal zikondamoyo pamoto wotentha kwambiri kumbali zonse ziwiri.

Zikondamoyo pa oatmeal ndi semolina

Ngati mitundu yosiyanasiyana ya zikondamoyo za mkaka , kefir, whey, pogwiritsa ntchito ufa wosiyana siyana ayesedwa bwino, yesetsani kuphika zikondamoyo. Sizingatheke kudyetsa ana ndi porridges, koma amadya zikondamoyo zokondweretsa, osaganizira zomwe apanga.

Zosakaniza:

• manka - 1 galasi;
• mazira - zidutswa zitatu;
• mchere, soda - kwa ½ tsp;
• shuga - 50 g;
• kefir - 500ml;
• chomera;
• oat flakes - 1 galasi.

Kukonzekera

1. Mafuta a oatmeal ali pansi, osakaniza ndi manga, atathiridwa ndi kefir ndi kusiya maola awiri kuti apumule.
2. Onjezerani zowonjezera zowonjezera ndi mazira ku misa yotsatirayi.
3. Pewani chilichonse, kutsanulira mtanda mu poto yophika, ophika ndi kuphika oatmeal zokoma zikondamoyo poyamba, ndiyeno ndi mbali yachiwiri.

Mavitamini oatmeal pa seramu

Zikondamoyo kuchokera ku oatmeal pa whey ndi zoonda kwambiri komanso zokoma kwambiri. Chifukwa cha ntchito ya seramu, ali ndi kukoma kochepa pang'ono, koma wowawasa ndi wokoma, ndipo aliyense amakonda. Ndipo ngati mukufuna kuchepetsa, ndiye kuti mukhoza kuika shuga wambiri. Pofuna kuti mafuta asatenthedwe patsogolo pa magawo atsopano a mtanda, iwo akhoza kungowonjezera makapu angapo a mafuta ndi oyambitsa.

Zosakaniza:

• dzira - chidutswa chimodzi;
• Oatmeal ufa - 100 g;
• seramu - 300ml;
• mchenga shuga - 50 g.

Kukonzekera

1. Dzira limamenyedwa ndi shuga.
2. Thirani mu whey, kutsanulira mu ufa ndi kusakaniza bwino.
3. Lembani zikondamoyo za oatmeal pa poto yotentha kwambiri kumbali zonse ziwiri.

Zikondamoyo zopangidwa ndi buckwheat ndi oatmeal

Zikondamoyo za buckwheat-oats ndi malo osungiramo mavitamini ndi zakudya. Izi ndi zikondamoyo zomwe mungagwiritse ntchito popanda kuwononga chiwerengerocho. Ndipo kuti amachotsedwa bwino, ndibwino kuti mwachangu mugwiritse ntchito poto ndi malaya osati. Zogulitsidwa sizingatheke ngati muwapaka ndi mulu ndikuphimba ndi chivindikiro.

Zosakaniza:

• Kuthamanga kuchokera ku oat flakes - 1/3 chikho;

• ufa wa buckwheat - chikho ½;
• mazira - zidutswa ziwiri;
• mafuta a azitona - 1 tbsp. supuni;
• mkaka - 150ml;
• shuga wa mchenga - 20 g;
• mchere.

Kukonzekera

1. Mu pulogalamu ya zakudya zimaphatikiza mitundu yonse ya ufa, mchere, shuga.
2. Thirani mkaka, galimoto mu mazira ndikupera.
3. Thirani mu mafuta, kusonkhezera ndikupitirira ku Frying wa zikondamoyo.

Zikondamoyo ndi mkaka wofufumitsa ndi oatmeal - Chinsinsi

Zikondamoyo zopangidwa ndi Hercules potsatira maziko a ryazhenka ndi okongola komanso osangalatsa kwambiri. Iwo amafanana ndi zikondamoyo kapena zikondamoyo zazikulu. Pali njira ziwiri - pa zoyambazo, kutentha kwa mazira kumapangidwira ndi mnofu wambiri, ndipo panthawi yachiwiri, iwo samachita izi, koma amakonza mtanda chifukwa cha ziphuphu. Amakonda zabwino, ndi zina zotero. Koma ndi masamba oatmeal, zikondamoyo zimakhala zachikondi.

Zosakaniza:

• oats flakes - 1 galasi;
• soda - pinch;
• mazira - zidutswa ziwiri;
• shuga - 30 g;
• mkaka wowaka mkaka - 200 ml;
• mafuta - 30 ml.

Kukonzekera

1. Mafuta amatsanulira ndi kefir ndipo amatsalira kwa mphindi 30.
2. Ndiye misa ili pansi ndi blender.
3. Onjezerani mazira, shuga, mchere, koloko, batala, kukoketsa chirichonse.
4. Frying pan Fry ndi mafuta ndi mwachangu oat wandiweyani zikondamoyo zofiira mbali ziwiri.

Zakudya zam'madzi ndi tchizi ndi nthochi

Zakudya zopatsa thanzi ndi nthochi ndi tchizi ndi njira yabwino kwambiri yodyera chakudya cham'mawa. Chakudya ichi chimakhalapo ngakhale pa masewera a othamanga. M'malo mwa tchizi mumatha kugwiritsa ntchito tchizi tating'ono, komwe mungathe kuwonjezera zipatso zochepa zouma. Kudya kosazolowereka kotereku kumakhala koyenera kwa ana, omwe nthawi zina zimakhala zovuta kudyetsa china chofunikira.

Zosakaniza:

• oat flakes - 80 g;
• dzira - chidutswa chimodzi;
• nthochi - 200 g;
• azungu azungu - 2 ma PC.;
• mkaka - 50ml;
• tchizi - 50 g.

Kukonzekera

1. Mazira osakaniza mkaka ndi oatmeal.
2. Chotsaliracho chimasakanizidwa mu poto ndi malaya osati.
3. Gawo la pentikiti limaikidwa pa nthochi kudulidwa mu magawo.
4. Fukuta ndi tchizi, grani ndi mbali yachiwiri ya phokoso.
5. Poto yophika imaphimbidwa ndipo mphindi ziwiri kudzera mu oat-oats adzakhala okonzeka.