Zakudya za oatmeal zolemetsa - menyu ndi zokoma kwambiri maphikidwe

Chakudya cha oatmeal ndi chimodzi mwa zinthu zophweka komanso zotsika mtengo. Pokonzekera bwino, zimathamangitsa mwamsanga mapaundi owonjezerawo. Zakudya zochokera ku oatmeal ndi zokoma komanso zopatsa thanzi, zomwe zimathandiza kwambiri kuchepetsa kulemera kwake, motero zimatsimikiziranso zotsatira zoyenera kuyembekezera, ndipo kuphika ndi kosavuta komanso mofulumira.

Oatmeal kuwonongeka kwa zakudya

Ngakhale kuti njirayi ndi yophweka, zakudya pa oatmeal zimafuna kutsatira malamulo ena kuti akwaniritse zotsatira zake:

1. Pophika, gwiritsani ntchito ziphuphu zokha.
2. Pa nthawi ya zakudya, muyenera kumayiwala kwambiri za mafuta ochereza a mchere komanso shuga. M'malo mwa iwo amaloledwa kugwiritsa ntchito zonunkhira ndi uchi. Magalasi asanu ndi atatu - osachepera madzi tsiku lililonse.
3. Kudya sikuyenera kukhala patapita maola 3-4 asanagone.

Musanayambe kudya koteroko, mukhoza kuyeretsa thupi ndi mpunga. Kuti muchite izi muyenera:

1. Musanagone, tsanulirani 4 tbsp. mpunga ndi lita imodzi ya madzi ozizira.
2. Mukamadzuka, wiritsani mphepo pamtunda wotentha 40-60 mphindi isanafike.
3. Pambuyo pa chisakanizocho, chitani ndikumva njala kwa maola asanu (kumwa pa nthawiyi sikunakonzedwenso).
4. Pakati pa tsiku, mungadye mwa njira yachizolowezi, osasakaniza zokoma, mafuta ndi ufa.
5. Chakudya chomalizira - maola 5 asanagone, pambuyo pake mungathe kumwa madzi.
6. Ndondomeko ya kuyeretsa ikupitirira, komanso chakudya cha oat - masiku 7-10.

Chakudya cha oatmeal ndi chabwino

Pogwiritsa ntchito zakudya za oat, mutha kukwaniritsa zotsatira ziwiri nthawi yomweyo: kulemera ndi kuyeretsa thupi la zinthu zakunja. Kaŵirikaŵiri imaperekedwa osati osati ndi odyetsa zakudya zokha, koma ndi madokotala ena pochiza matenda a m'mimba, cholesterol kapena shuga m'magazi. Kuwonjezera pamenepo, kugwiritsira ntchito tirigu kumapindulitsa kwa anthu omwe ali ndi vuto la khungu. Mafuta oatentha amakhala ndi zinthu zambiri zothandiza:

• chitsulo;
• phosphorus;
• firiji;
• ululu;
• mavitamini a gulu B, PP ndi F;
• magnesiamu;
• amino acid;
• calcium.

Kudya pa oatmeal phala kumathandiza kwenikweni mlungu kuti uwonongeke mpaka makilogalamu asanu. Pankhaniyi, iyenera kukhala yosapitirira mwezi umodzi, mwinamwake kusakhala kwa mapuloteni a nyama zomwe zimapezeka nsomba, nyama, mankhwala a mkaka, ndi zina zotero. akhoza kuvulaza thupi. Ubwino winanso wa zakudya zimenezi ndikuti umapereka zotsatira zenizeni ngakhale panthawi yochepa. Zokwanira kukonza masiku angapo pamwezi kutsegula masiku.

Chifukwa cha zosiyanasiyana maphikidwe ndi njira yokonzekera, zakudya oat amadziwika ndi thupi mosavuta ndipo osati mofulumira akuvutitsa. Kuwonjezera apo, nthawi yake yayitali sichikupangitsani kutopa ndi chakudya chokhacho. Ndi chifukwa chake ndi chimodzi mwa anthu otchuka komanso otchuka, chifukwa sizothandiza komanso kupezeka, koma ndizothandiza kwambiri.

Zakudya Zakudya Zamadzi

Poyerekeza ndi mndandanda waukulu wa zakudya za oatmeal, zovuta za njira yolemetsa imeneyi ndizochepa:

• kusagwirizana pakati pa anthu ena a oat ndi zitsulo;
• Kanthawi kochepa - akatswiri samalimbikitsa kudya chakudya chimenechi kwa masiku oposera asanu ndi atatu otsatizana ndi kubwereza kale kuposa miyezi 1-2;
• Nthawi zambiri kumakhala ndi njala , makamaka ndi moyo wathanzi komanso maphunziro a masewera.

Chinthu china chomwe chingakhale chofunika ndicho kukhala ndi mphamvu yaikulu. Monga mono-zakudya zomwe zili ndi chinthu chimodzi chokha, zakudya zolimbitsa thupi zimatilepheretsa kusiya zinthu zambiri zomwe timakonda (mwachitsanzo, mchere, nyama, maswiti, etc.). Komabe, kuthetsa mavuto onse, zotsatira zabwino kwambiri ndi kulemera kofunikako ndizotsimikiziridwa.

Zakudya za oatmeal zolemetsa kwa masiku 7

Chifukwa chakuti "kukhala" pa oatmeal akulimbikitsidwa masiku osachepera 7-10, ambiri amawagawa kwa sabata posavuta kukonzekera mndandanda ndi kutsata zotsatira. Chakudya cham'mawa chimalimbikitsidwa kuyambira ndi oatmeal, yophika pamadzi. Pofuna kuti izo zikhale tastier, zimaloledwa kuwonjezera zipatso zakuda kapena zipatso, prunes, zipatso. Pa chakudya chamadzulo chachiwiri, zakudya za oatmeal kwa sabata zimalola kuti mkaka wowawasa uli ndi mafuta ochepa. Ndibwino kuti mupange njere.

Chakudya pamadyerero, chakudya chamasana chiyenera kukhala ndi gawo la mbale yotentha (mwachitsanzo, supu ya oat), masamba ochepa (phwetekere kapena nkhaka zosankha), ndi mbale imodzi yokhala ndi mapuloteni ochepa (nkhuku yophika kapena yophika, nkhuku , nkhuku dzira, nsomba). Chakudya chamadzulo chimadutsa masewera amodzi kapu kefir.

Kodi mungatuluke bwanji ku zakudya za oat?

Pofuna kuti mgwirizano ukhale wopambana komanso kuti usawononge thupi, ndikofunikira kusankha njira yabwino yochotsera zakudya. Choyamba, muyenera kuwonjezera kuchuluka kwa zipatso ndi ndiwo zamasamba mu zakudya; Zakudya pamaziko awo akulimbikitsidwa kuti aziphika banja. Nsomba ndi nyama zomwe zili pamwambowu ziyenera kuyambitsidwa pang'onopang'ono, komanso mafuta ndi zakudya. Mofanana, muyenera kuchita masewera olimbitsa thupi ndi kumwa. Chiwerengero cha zakudya chikhoza kukhala chimodzimodzi ndi nthawi ya chakudya - 5-6 patsiku, yotsirizira - maola 2-3 asanagone. Zakudya zosakaniza ziyenera kukhala za ma apulo kapena mafuta a mafuta ochepa.

Zotsatira Zotsatira za Oatmeal Diet

Asanayambe kuchepetsa zakudya, ambiri akudabwa ngati chakudya cha oatmeal n'chovulaza. Akatswiri odziwa zamagetsi samatsutsa kuti kugwiritsa ntchito mankhwala osokoneza bongo ngati amenewa kungakhale ndi zotsatira zovuta. Komabe, izi zikhoza kuchitika pokhapokha ngati sizikugwirizana ndi malamulo oyambirira ndi mfundo za zakudya. Chotsatira chodziwika kwambiri cha chakudya cha oat ndi kudzimbidwa. Mukhoza kupeŵa ngati simungachepetse kuchuluka kwa zipatso ndi ndiwo zamasamba zomwe mumadya komanso nthawi zonse mumamwa madzi.

Maphikidwe a zakudya kuchokera ku oatmeal

Lero, pa intaneti, mungapeze maphikidwe ambiri omwe oatmeal phala adzawonekera. Panthawi yomweyi, chiwerengero chochuluka cha iwo chimapangidwira ndondomeko yodyera zakudya. Choncho, chakudya chodyera cha oatmeal sikuti chimapereka maphikidwe ali ndi zowonjezera zambiri, zomwe zimatsindika kwambiri pazokonzekera kwawo. Kwenikweni, kuphika kumachita khama lapadera ndipo kumathamanga mofulumira.

Zakudya za oatmeal phala - Chinsinsi

Phalaji ndiloweta wamba wopezeka pa oatmeal. Chimodzi mwa ubwino wake waukulu ndiko kuphika mosavuta. Kuwonjezera pamenepo, kuwonjezera zipatso, zipatso, uchi kapena zonunkhira zingapangitse zakudya zosiyanasiyana kuti zisasokonezeke mwamsanga. Kuti mupindule kwambiri, muyenera kudziwa kuphika oatmeal pamadzi kuti mudye zakudya molondola.

Zosakaniza:

• oatmeal - 1 chinthu;
• madzi - 2.5 tbsp.

Kukonzekera:

1. Thirani oatmeal mu mphika wazitali.
2. Thirani madzi ozizira.
3. Kuphika pa sing'anga kutentha. Pambuyo otentha, chotsani chopangidwa chithovu ndipo, nthawi zonse oyambitsa, kuphika mopitirira.
4. Pamene phala ikuyamba kubisala, kuphimba poto ndi chivindikiro.
5. Pambuyo pa oatmeal yafika pamtundu woyenera, zitsani moto, zindikirani mwamphamvu ndikupatsani pang'ono.

Chinsinsi cha oatmeal

Maphikidwe a zikondamoyo zochokera ku oatmeal kwambiri: kanyumba tchizi, zipatso, chokoleti, ndi kudzaza popanda iwo. Kudziwa kuphika oatmeal , mungadzipatse zokoma ngakhale pa zakudya.

Zosakaniza:

• mkaka - supuni 2;
• mazira - zidutswa ziwiri;
• oatmeal (kapena oatmeal wosweka mu blender) - 2 tbsp.
• tsabola (zosankha) - kulawa.

Kukonzekera:

1. Sakanizani mkaka ndi mazira. Onjezerani tsabola ndi oatmeal.
2. Sakanizani zosakaniza bwinobwino.
3. Pa yotentha poto kutsanulira chifukwa cha misa ndi kuphika mpaka golidi bulauni pansi pa chivindikiro chatsekedwa.
4. Tembenukani ndipo dikirani kuti mbali yachiwiri iphike.

Oatmeal supu - zakudya zopatsa thanzi

Ndi anthu ochepa okha omwe amadziwa, koma kuchokera ku phala ndizotheka kuphika osati ma porridges, komanso mbale yoyamba. Ngakhale kukhala pa chakudya sizingatheke popanda kutentha m'mimba. Msuzi wa Oat ndi njira yabwino kwambiri yothetsera.

Zosakaniza:

• mbatata - 2 ma PC.:
• kaloti - 1 chidutswa;
• anyezi - chidutswa 1;
• mabala a oatmeal - tablete 1/2;
• masamba a mafuta - 1 tbsp;
• madzi - 1.5 malita.

Kukonzekera:

1. Wiritsani madzi mwa kuwonjezera mafuta a masamba.
2. Sambani masamba.
3. Anyezi ndi mbatata finely akanadulidwa, kaloti kusakaniza chabwino grater.
4. M'madzi otentha muponyera mu mbatata.
5. Pambuyo pa mphindi 20 yonjezerani anyezi ndi kaloti. Kuphika kwa mphindi 10.
6. Siyani oat flakes, yophika kwa mphindi 15.

Oatmeal Zakudya Zakudya - Chinsinsi

Zakudya zokoma kwambiri, zomwe zingadye panthawi ya zakudya, komanso pa tsiku lokhazikika - Zakudya za oat flakes.

Zosakaniza:

• mafuta a oats - 300 g;
• kefir (kapena madzi otentha) - 300 ml;
• uchi - supuni 3;
• zoumba - 40 g;
• Vanillin - pamwamba pa mpeni;
• zipatso zouma ndi sinamoni - kulawa.

Kukonzekera:

1. Thirani malake mu mbale yaikulu ndikutsanulira mu kefir. Pitani bwino ndikuchoka kwa mphindi 40.
2. Thirani madzi otentha pa zoumba.
3. Dulani zipatso zouma kukula kwa zoumba. Ngati mukufuna, yikani mbewu ndi mtedza.
4. Sakanizani zosakaniza mpaka mtanda.
5. Pukuta dzanja lako m'madzi. Muzigawo zing'onozing'ono (za teaspoonful) tengani mtanda ndi kuyika mipira. Ndiye flatten kupanga mawonekedwe a cookie. Valani pepala lophika lomwe lili ndi zikopa.
6. Kuphika pa kutentha kwa 180-200 ° C kwa mphindi pafupifupi 20.

Zakudya za oat - chakudya chodyera

Kuntchito, kusukulu komanso ngakhale panyumba, muyenera kupanga zakudya zochepa kuti mubwezere mabatire anu. Pofuna kuti musadye zakudya komanso mutenge zakudya zofunikira, mukhoza kupanga mipiringidzo ya oat. Chinsinsicho chakonzedwa kuti zikhale 13-15 zoperekera.

Zosakaniza:

• oatmeal popanda gluten - 2 zinthu;
• kuvala kokonati (zinthu zosasunthika) - 0,5;
• Zoumba kapena masiku odulidwa - 0,5 st;
• odulidwa mtedza - 0,25 st;
• nthochi zokhwima, osungidwa mu puree - ma PC 2;
• maapulo apamwamba - 1 pc;
• Mbeu ya fulakesi pansi - supuni 2;
• vanila - 1 tsp;
• sinamoni - 1 tsp

Kukonzekera:

1. Kutentha uvuni ku 180 ° C. Pa mawonekedwe (21x21 masentimita) ikani zikopa, ngati mukufuna, mafuta.
2. Sakanizani zosakaniza zonse mu mbale yaikulu.
3. Ikani mzere umenewo chifukwa cha zikopazo. Smooth ndi kudumpha ndi spatula.
4. Kuphika kwa mphindi 30. Pambuyo pozizira, chotsani zikopa mu nkhungu ndikudula m'magawo - mabwalo kapena mipiringidzo.