Lijo tsa oatmeal ke e 'ngoe ea tse bonolo le tse theko e tlaase. Ha o lokiselitse hantle, ho thusa ho potlakela ho lahleheloa ke lik'hilograma tse eketsehileng. Lijana tse thehiloeng ho oatmeal li monate ebile li na le phepo e nepahetseng, e leng ho nolofalletsang mokhoa oa ho theola boima ba 'mele, ka tsela eo ho tiisa liphello tse ntle tse letetsoe nako e telele,' me mokhoa oa ho pheha o bonolo ebile o potlakile.
Oatmeal ho lahleheloa ke boima ba 'mele
Le hoja khetho ena e le bonolo, lijo tsa oatmeal li lokela ho khomarela melao e itseng ho finyella sepheo se lakatsehang:
- Bakeng sa ho pheha, sebelisa li-flakes feela tsa tlhaho.
- Nakong ea lijo, o tlameha ho lebala ka ho feletseng ka oli e monate ea letsoai le tsoekere. Ho e-na le bona ho lumelloa ho sebelisa linoko tse tukang le mahe a linotši. 8 likhalase - bonyane tlhahiso ea metsi letsatsi le leng le le leng.
- Lijo tsa motšehare ha lia lokela ho feta lihora tse 3-4 pele ho robala.
Pele u qala lijo tse joalo, o ka hloekisa 'mele ka raese. Ho etsa sena o hloka:
- Pele u robala, tšela 4 tbsp. raese e nang le litha e le nngwe ea metsi a batang.
- Ha u tsoha, pheha lesela ka mocheso o tlaase 40-60 metsotso pele boemo ba kiss.
- Kamora 'motsoako o pholile, o noe' me o lapile ka lihora tse 5 (ho noa ka nako ena hape ha ho kgothaletswe).
- Bohareng ba letsatsi, o ka ja ka tsela e tloaelehileng, ho kenyeletsa monate, mafura le phofo.
- Lijo tsa ho qetela - lihora tse 5 pele u robala, hamorao u ka noa metsi.
- Mokhoa oa ho hloekisa o tsoela pele, hammoho le lijo tsa oat - matsatsi a ka bang 7-10.
Lijo tsa oatmeal li ntle
U sebelisa lijo tsa oat, u ka finyella liphello tse peli ka nako e le 'ngoe: ho theola' mele le ho hloekisa 'mele oa lintho tse ling. Hangata ha e fuoe ke litsebi tsa phepo ea phepo, empa hape le lingaka tse ling ho phekola mafu a moriana, lefu la k'holeseterole e phahameng kapa tsoekere maling. Ho feta moo, tšebeliso ea lijo-thollo e thusa batho ba nang le bothata ba letlalo. Li-flakes li na le palo e kholo ea lintho tse molemo:
- tšepe;
- phosphorus;
- fluorine;
- cellulose;
- li-vithamine tsa sehlopha B, PP le F;
- magnesium;
- li-amino acid;
- khalsiamo.
Lijo tsa oatmeal phallo li thusa ka beke e le beke ho lahleheloa ke lik'hilograma tse 5. Tabeng ena, ha ea lokela ho nka nako e fetang khoeli, ho seng joalo ho ba sieo ha liprotheine tsa liphoofolo tse fumanehang tlhapi, nama, lihlahisoa tsa lebese, joalo-joalo. e ka ama 'mele hampe. Molemo o mong oa lijo tsena ke hore o fana ka liphello tse hlakileng esita le ka nako e fokolang ea kopo. Ho lekane ho hlophisa matsatsi a seng makae ka khoeli bakeng sa ho laolla matsatsi.
Ka lebaka la mefuta e fapa-fapaneng ea diresepe le mekhoa ea ho itokisa, lijo tsa oat li bonahala ka 'mele habonolo' me ha li khathatse ka potlako. Ho phaella moo, nako ea eona e khutšoanyane ha e etse hore u khathetse ke monotone ea lijo. Ke ka mabaka ana hore ke e 'ngoe ea tse ratoang haholo le tse tummeng, hobane ha e sebetse feela ebile e fumaneha habonolo, empa e boetse e sebetsa haholo.
Lijo tsa oatmeal - cons
Ha ho bapisoa le lenane le leholo la melemo ea lijo tsa oatmeal, likotsi tsa mokhoa ona oa boima ba 'mele ke tsa bohlokoa haholo:
- ho se mamellane ka bomong ho batho ba bang ba li-oats le fiber;
- nako e khutšoanyane - litsebi ha li ele hloko ho ja lijo tsena ka matsatsi a fetang a latellanang le ho pheta pejana ho feta likhoeli tse 1-2;
- ho etsahala khafetsa maikutlo a tlala , haholo-holo ka bophelo bo mafolofolo le koetliso ea lipapali kamehla.
Taba e 'ngoe e ka' na ea e-ba tlhokahalo ea matla a maholo. Joaloka li-mono-dijo leha e le life tse nang le sehlahisoa se le seng sa motheo, ho ja lijo tse thata ho re qobella ho tlohela lintho tse ngata tse tloaelehileng (mohlala, letsoai, nama, lipompong, joalo-joalo). Leha ho le joalo, ho mamella mathata 'ohle, phello e babatsehang le boima bo boima bo tiisitsoe.
Lijo tsa oatmeal bakeng sa boima ba 'mele ka matsatsi a 7
Ka lebaka la hore "lula" ho oatmeal ho buelloa ka matsatsi a fetang 7-10, ba bangata ba e aba ka beke bakeng sa ho lokisa habonolo ea menu le boikemisetso ba sephetho. Kamore ea lijo tsa hoseng e khothalletsoa ho qala ka oatmeal, phehiloeng ka metsing. E le ho e etsa tastier, e lumelloa ho eketsa litholoana tse batang kapa tse ncha, prunes, monokotsoai. Ka lijo tsa hoseng tsa bobeli, lijo tsa oatmeal ka beke li lumella lihlahisoa tsa lebese tse bolila ka mafura a tlaase. E ntle bakeng sa yogurt le lijo-thollo.
Ha e le lijo tsa mantsiboea nakong ea ho ja lijo tse joalo, lijo tsa motšehare li lokela ho ba le karolo ea sejana se chesang (mohlala, sopho ea oat), meroho e nyenyane (tamati kapa likomkomere tse ka khethang), le sejana se nang le liprotheine tse nyane (tlhaho kapa pheho e phehiloeng, veal , lee lehe, litlhapi). Motšehare oa mantsiboea li-snack li fokotsa menyetla e le 'ngoe ea senoelo kefir
U ka tsoa joang ho ja lijo tsa oat?
Ho matlafatsa katleho le ho se senya 'mele, ho hlokahala hore u khethe tsela e nepahetseng ea ho ja lijo tsa oat. Pele ho tsohle, o lokela ho eketsa lenane la litholoana le meroho nakong ea lijo; Lijo tse thehiloeng ho tsona li khothalletsoa ho pheha banyalani ba bang. Litlhapi le nama ka har'a lijo li lokela ho tsejoa butle-butle, hammoho le mafura a lik'habohaedreite. Ka tsela e ts'oanang, o lokela ho ikoetlisa le ho noa. Palo ea lijo e ka tšoana le nakong ea lijo - 5-6 ka letsatsi, ea ho qetela - lihora tse 2-3 pele ho robala. Lijo tse phoroselang li lokela ho lekanyetsoa ho liapole kapa khalase ea kefir e tlaase.
Litla-morao tsa Oatmeal Diet
Pele ba qala ho fokotsa lijo, ba bangata ba ipotsa hore na lijo tsa oatmeal li kotsi. Litsebi tsa phepo ea phepo ha li latole hore tšebeliso ea lihlahisoa tse joalo tsa lijo li ka ba le liphello tse bohloko. Leha ho le joalo, sena se ka etsahala feela haeba ho sa lumellane le melao ea motheo le melao-motheo ea lijo. Sepheo se tloaelehileng ka ho fetisisa sa ho ja lijo tsa oats ke ho pata. U ka e qoba haeba u sa fokotsa lenane la litholoana le meroho lijong tsa hau le ho noa metsi kamehla.
Litlhapi tsa lijo tse tsoang ho oatmeal
Kajeno, Inthaneteng, u ka fumana lipepe tse ngata tseo oatmeal e tla hlaha ho tsona. Ka nako e ts'oanang, palo e kholo ea tsona e etselitsoe ka ho khetheha bakeng sa phepo e nepahetseng ea lijo. Ka hona, lijo tsa oatmeal tse tloaelehileng ha li fane ka litaelo tsa lipepe tse nang le lisebelisoa tse kholo, tse hatisoang haholo ke tse fapaneng tsa ho itokisa. Ha e le hantle, mokhoa oa ho pheha o hloka boiteko bo khethehileng 'me o potlakile.Lijo tsa oatmeal dijo - recipe
Porridge ke sejana se tloaelehileng ka ho fetisisa se thehiloeng ho oatmeal. E 'ngoe ea melemo ea eona e kholo ke ho pheha ha bonolo. Ho phaella moo, ho eketsa monokotsoai, litholoana, mahe a linotši kapa linoko li ka fapanya lijo tse fapaneng e le hore li se ke tsa khathala kapele. E le hore u rue molemo haholo, u lokela ho tseba ho pheha oatmeal metsing bakeng sa lijo tse nepahetseng.
Lijo:
- oatmeal - 1 ntho;
- metsi - 2.5 tbsp.
Litokisetso:
- Tšela oatmeal ka pitsa e lekaneng.
- Tšela metsing a batang.
- Pheha holim'a mocheso o mofuthu. Ka mor'a hore a belise, tlosa sebopeho se entsoeng ka bubble 'me, kamehla se hlohlelletsa, pheha ho feta.
- Ha phala e qala ho qhota, koahela pan ka sekwahelo.
- Ka mor'a hore oatmeal e fihlile ho hloka botsitso, tima mollo, koala ka thata 'me u fane ka brew e nyane.
Recipe ea oatmeal ea lijo
Li-cookie li-pancake tse thehiloeng ho oatmeal haholo: cottage chisi, litholoana, tsokolate, tse tlatsitsoeng le ntle le tsona. Ho tseba ho pheha oatmeal , u ka itšoara ho monate esita le ha u ja.
Lijo:
- lebese - tablespoons tse peli;
- mahe - likotoana tse peli;
- oatmeal (kapa oatmeal e silafalitsoeng ka blender) - 2 tbsp.
- pepere (ho ikhethela) - ho latsoa.
Litokisetso:
- Kopanya lebese le mahe. Kenya pepere le oatmeal.
- Kopanya metsoako ka botlalo.
- Ka lero le chesang le chesang le tšollele masapo le ho chesa ho fihlela le sootho ka khauta tlas'a sekwahelo se koetsoeng.
- Etela 'me u letetse hore lehlakore la bobeli le apehe.
Sopho ea Oatmeal - phepo ea lijo
Batho ba fokolang haholo ba tseba, empa ho tswa ho pororo ho ka khoneha ho pheha li-porridges feela, empa le lijana tsa pele. Esita le ho lula lijong ha hoa ka ha siuoa ntle ho mpa e chesang. Sopho ea Oat ke tharollo e molemo ka ho fetisisa.
Lijo:
- litapole - li-2 pcs.
- lihoete - 1 sengoathoana;
- onion - sengoathoana se le seng;
- li-flakes tsa oatmeal - tafole ea 1/2;
- oli ea meroho - 1 tbsp;
- metsi - 1.5 a etsang dilitara tse.
Litokisetso:
- Pheha metsi ka ho eketsa oli ea limela.
- Hloekisa meroho.
- Aniee le litapole khabeloa chopped, lihoete itha ka e ntle grater.
- A metsi a belang a lahlela litapole.
- Kamora metsotso e 20 eketsa lieiee le lihoete. Pheha metsotso e 10.
- Tlohela mafura a oat, pheha ka metsotso e 15.
Dietary Oatmeal Cookies - Recipe
Phomolo e babatsehang, e ka jeoang nakong ea lijo, le ka letsatsi le tloaelehileng - di-cookie tsa lijo tse tsoang ho oat flakes.
Lijo:
- li-flakes tse tsoang ho oats-300 g;
- kefir (kapa metsi a chesang) - 300 ml;
- mahe a linotši - likhaba tse 3;
- morara o omisitsoeng - 40 g;
- Vanillin - ntlheng ea thipa;
- litholoana tse omisitsoeng le sinamone - ho latsoa.
Litokisetso:
- Tšela li-flakes ka sekotlolo se seholo 'me u tšollele ka kefir. Tsamaea ka ho feletseng mme u tsamaee metsotso e 40.
- Tšela metsi a belang holim'a morara o omisitsoeng.
- Khaola litholoana tse omisitsoeng ka boholo ba morara o omisitsoeng. Haeba o lakatsa, eketsa dipeo le linate.
- Kopanya lisebelisoa ho fihlela ho hlama.
- Khutsa letsoho la hao ka metsing. Likarolong tse nyenyane (tse ka bang teaspoonful) nka hlama 'me u kene ka libolo. Ebe o otloloha ho etsa sebopeho sa cookie. Apara lekhapetla le koahetsoeng ka letlalo.
- Bake ka mocheso oa 180-200 ° C ka metsotso e ka bang 20.
Lijo tsa oat - recipe ea lijo
Ha u le mosebetsing, sekolong esita leha u le lapeng, u lokela ho etsa li-snacks tse nyenyane ho tsosolosa libaktheri tsa hau. E le hore u se ke ua khaotsa ho ja 'me ka nako e tšoanang u fumana limatlafatsi tse hlokahalang, u ka etsa libate tsa oat. Recipe e etselitsoe bakeng sa liphallelo tse 13-15.
Lijo:
- oatmeal ntle le gluten - lintho tse 2;
- ho khabisa kokonate (lintho tse sa ts'oareheng) - tse 5,5;
- morara o omisitsoeng kapa matsatsi a khethiloeng - 0.5 st.;
- li-walnuts tse khethiloeng - 0,25 st;
- libanana tse butsoitseng, li silafalitsoe ka puree - li-2 pcs.;
- liapole tse hahang fatše - 1 pc.;
- peo ea folaxe fatše - lipofu tse 2;
- ho hlahisa vanilla - 1 tsp;
- sinamone - 1 tsp
Litokisetso:
- Hala setofo ho 180 ° C. Ka foromo (21x21 cm) beha letlalo, haeba ho le joalo, grease.
- Kopanya lisebelisoa tsohle tsa sekotlolo se seholo.
- Beha boima bo hlahang ka letlalo. Smooth le tamp spatula.
- Bake ka metsotso e 30. Ka mor'a hore u pholile, tlosa letlalo ka hlobo ebe u khaola likarolo - likarolo kapa libaka.