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Oatmeal e nang le litholoana: ho theola boima ba 'mele ho monate. Video
Oatmeal ka nepo e fuoa sebaka sa pele phepong ea phepo le phepo e nepahetseng. Poleiti ea lijo-thollo bakeng sa lijo tsa hoseng - 'me hang-hang u ikutloa u tletse' me u tletse matla 'me ka nako e ts'oanang u fumana hoo e batlang e le tloaelo ea letsatsi le letsatsi ea livithamini le liminerale. Leha ho le joalo, esita le sejana se monate joalo, ha nako e ntse e tsamaea, o batla ho se tšoane. Tabeng ena, pheha oatmeal ka litholoana, 'me u ke ke ua ntlafatsa melemo ea lijo-thollo feela, empa hape u tla ba le monate o hlollang oa gastronomic.
Oatmeal ka apole, mahe a linotši le lialmonde tse sithabetseng
metsoako: - 1 tbsp. li-oat flakes tse nyane (mohlala, "Yarmarka" No. 3 kapa "Nordic"); - lilithara tse 0,5 tsa lebese la 1,5%; lialmonde tse halikiloeng - 30 g; - liapole tse 2; - 4 tablespoons mahe a linotsi; - 0,5 tsp sinamone; – pinch ea letsoai.
Oatmeal e nang le litholoana ke lijo tsa hoseng tse phethahetseng bakeng sa mosali ea mafolofolo. Ha e fe 'mele feela limatlafatsi tsohle tseo o li hlokang, empa hape e fana ka maikutlo a nako e telele a ho khora.
Sila lialmonde ka seretse kapa grinder ea kofi. Khaola liapole ka halofo, tlosa peo 'me u khaole litholoana ka likotoana tse nyane, tlohela kotara ho khabisa. Tlisetsa lebese ka sekotlolo se belang, tšela letsoai le sinamone, eketsa mahe a linotši 'me u fokotse mocheso ho ea bohareng. Eketsa oatmeal ho metsi a chesang 'me u phehele metsotso e ka bang 3, u hlohlelletsa kamehla. Kenya liapole ka sekotlolo ebe u pheha motoho bakeng sa metsotso e meng ea 5-7 ho fihlela o teteaneng.
Beha sejana se phethiloeng ka likotlolo tse tebileng, khabisa ka lilae tsa litholoana tse setseng ka holimo 'me u fafatse lialmonde tse pshatlehileng. Haeba o lakatsa, noa motoho ka botoro esale pele. Oatmeal, litholoana le linate ke motsoako o motle ka ho fetisisa oa ho qala letsatsi. Sejo sena se tla fana ka matla bakeng sa letsatsi lohle la ho sebetsa, 'me ka mafelo-beke ka mor'a lijo tsa hoseng joalo u ke ke ua batla ho lula hae.
Oatmeal le morara o omisitsoeng le banana
metsoako: - 1 tbsp. oatmeal kaofela (Myllyn paras kapa "Extra"); - 1 tbsp. lebese la mafura a 2,5-3,2%; - 1,5 tbsp. metsi; - banana e le 1; - 50 g ea morara o omisitsoeng; - letsoai le sinamone; - 2 tbsp. Sahara.
Oatmeal e na le mefuta e 'meli ea fiber ka nako e le ngoe, e hlokahalang bakeng sa tšebetso e tloaelehileng ea pampitšana ea meno - e qhibilihang ebile e sa qhalane. Ea pele e hlasimolla mala motility, 'me ea bobeli e thusa ho khutlisa microflora ea eona
Tšela morara o omisitsoeng ka metsi a belang metsotso e 20, khaola banana ka likotoana tse nyane, u siee mekoloko e mmaloa bakeng sa mokhabiso. Kopanya metsi le lebese ka sekotlolo, kenya mocheso o phahameng. Kamora ho belisa mokelikeli, eketsa oatmeal, hammoho le letsoai, tsoekere le sinamone. Kopanya tsohle hantle ebe o li belisa. Ebe u fokotsa mocheso ho isa bohareng 'me u phehe motoho metsotso e meng e 10-12. Hlatsoa morara o omisitsoeng 'me u li lahlele hammoho le banana e khethiloeng ka oatmeal.
Beha sekwahelo holim'a sejana, tlosa setofo 'me u eme metsotso e 10-15. Beha sejana se phethiloeng ka lipoleiti 'me u khabise ka lilae tsa litholoana. Lijo-thollo tse khothalelitsoeng ho risepe ena li phetse hantle ho feta tse tloaelehileng. Ka lebaka la ts'ebetso e fokolang, ba boloka hoo e batlang e le lintho tsohle tsa bohlokoa tsa oats e sa hloekisoang - potasiamo, magnesium, phosphorus, tšepe, chromium, zinki, iodine, hammoho le livithamini A, E, K le B6.