Li-oats bakeng sa tahlehelo ea boima - eseng khetho e tloaelehileng haholo. E mong le e mong o hopola ka ho phethahetseng hore e ne e le likarolong tseo bahale ba hōlileng ho tsona, 'me hangata ba tšaba ho sebelisa sehlahisoa se joalo tabeng ea ho theola boima ba' mele. Leha ho le joalo, litsebi tsa thuto ea litsebi tabeng ena ke maikutlo a fapaneng ka ho feletseng.
Ho sebelisa li-oats bakeng sa 'mele
Lihlahisoa tsa oli li khetholloa ke lintho tse ngata tse hlokahalang tsa amino acid, tse sa hlahisoang ke 'mele oa motho' me li tlameha ho tsoa ka ntle-ka mohlala, lysine le tryptophan. Ho phaella moo, li kenyeletsa liminerale tse ngata-manganese, koporo, fluorine, phosphorus, potasiamo, zinki, iodine, cobalt le magnesium. Empa ha se tsohle: li-oats li na le livithamini A, C, E le li-vithamine tse ngata tsa B.
Leha ho le joalo, sena sohle se matlafalitse thepa 'me ha ho bonolo ho thusa ho lahleheloa ke boima ba' mele. Ntho ea bohlokoa ka ho fetisisa ho ba batlang ho theoha boima ba 'mele ke ho senyeha ha fiber beta-glucan (e ka oats e ka bang 11%). Ke motsoako ona o thusang li-oats ho tlosa li-slags hantle, ho ntlafatsa ts'ebetso le ho lumellana le mosebetsi oa mala, ho kenyeletsa ho ntlafatsa microflora ea eona.
Joang ho noa li-oats ho lahleheloa ke boima ba 'mele?
Ho na le mekhoa e mengata ea ho sebelisa li-oats bakeng sa boima ba 'mele. A re hlahlobeng mekhoa e 'maloa e ratoang e u lumellang ho tlosa boima bo feteletseng:
- Kissel ho tswa ho oats bakeng sa boima ba 'mele . Russia, e ne e entsoe ka li-oats, mme o lumeletse batho hore ba be le bophelo bo botle le ba matla. Ka nkho e nang le lithara tse tharo, tšela 300 g ea oatmeal, eketsa halofo ea senoelo sa kefir, khaba ea tranelate e bolila, bohobe ba bohobe. Tlatsa tsohle ka 1.5 a etsang dilitara tse metsi, kopanya le ho kenya betri bakeng sa matsatsi a 2-3, ho koahela le gauze. Ka mor'a sena, khatella infusion, e tšollele ka saucepan le pheha ka seaplane mocheso ho fihlela e pheha. Ha e pheha, jelly e se e loketse. Nka eona u hloka senoelo sa halofo pele u ja.
- Moro oa li-oats bakeng sa tahlehelo ea boima ba 'mele . Mantsiboea, tšela likotlolo tse 2 tsa oats ka litha e le nngwe tsa metsi 'me u tsamaee ho fihlela hoseng. Hoseng, beha tsohle ka saucepan, tlisa ho pheha, theola mocheso le simmer 1,5-2 lihora tse. Haeba ho hlokahala, eketsa metsi. Ebe o hlahisa moro, oat oats le ho kopanya le metsi, pheha hape 'me u soak bakeng sa metsotso e 30. Ka mor'a moo, moro o ka bolokoa ka sehatsetsing. Nka halofo ea khalase pele u ja.
- Ho tšeloa ha oats bakeng sa tahlehelo ea boima ba 'mele . Kopanya tablespoons 2-3 ea oats le khaba ea hawthorn, brew halofo ea litha e le nngwe ea metsi a belang mme u phehe ka mocheso o mofuthu ka nako e ka bang halofo ea hora. Moro o hlahisoang, tlohela ho ema lihora tse 4 le mathata. Chelete ena e lekane bakeng sa letsatsi le le leng la ho noa pele o ja senoelo sa halofo.
- Lijoe ka li-oats . Pele matsatsi a 10 a lumelloa ho ja oatmeal feela, leha e le efe ea oatmeal, tee, meroho e mecha le litholoana. Nakong ena, o ka lahla habonolo ho fihlela ho lik'hilograma tse 5. Li-oats li thusa ho theola boima boemong ba hore poro ha e na tsoekere le lebese.
Ho lahleheloa ha masesaane le li-oats ho sebelisa mefuta e joalo ea khale le ho e-na le ho sebelisoa ha basebetsi ho khoneha hafeela, ntle le ho noa seno se khethiloeng, o fokotsa likarolo tsa caloric tsa lijo tsa hau. E le hore u etse sena, u tlameha ho itatola monate, mafura le a monate, khetha lihlahisoa tsa nama bakeng sa nama, likhoho le litlhapi (k'habeche, broccoli, tamati le likomkomere li loketse). Ha e le li-dessert, ho molemo ho lula holim'a marshmallows, li-jellies le saladi ea litholoana. Ntle le sena, u ke ke ua theola boima ba 'mele, le hoja u noa matla a mohlolo ka mohlolo, hobane u ka theola' mele ka thuso ea li-oats, ho ja kapa ho ja se fosahetseng, ho ke ke ha khoneha. Tsela eo u nang le eona, o na le bonase e monate: E 'ngoe le e' ngoe ea diresepe le li-oats e tlatsetsa ho fokotsa boima ba 'mele,' me e thusa ho matlafatsa tšireletso ea mmele, e baka ho ba le matla a maholo 'me hangata e ntlafatsa boiketlo le maikutlo.