Mehleng ea khale, bohle ba ne ba tseba hore na fiber ke efe, hobane sehlahisoa seo se ne se sebelisoa haholo ka phepo e nepahetseng letsatsi le leng le le leng 'me e ne e le motheo oa bohlokoa oa ho lokisetsa lijana tse ngata. Ha nako e ntse e e-ea, theknoloji e ncha e ile ea nkela sebaka sa bohlokoa haholo, e leng seo ntle ho pelaelo se neng se le molemo ho feta li-analogues tsa morao-rao.
Ke eng e thusang oatmeal?
Oatmeal ke phofo e entsoeng ka lijo-thollo ntle le ho hloekisoa pele, e le hore sehlahisoa seo se boloke lintho tsohle tsa bohlokoa tse nang le khetla ea lijo-thollo. Sehlahisoa sena se loketse hantle bakeng sa lijo tse phetseng hantle 'me e tla ba karolo ea bohlokoa bakeng sa menu e phetseng hantle. Ha u se u ithutile hore na fate ea oatmeal e bohlokoa hakae, e mong le e mong o tla batla ho e sebelisa ka makhetlo a mangata ha ho pheha lapeng.
- Sehlahisoa sena se na le karolo ea tau ea liprotheine, fiber ea lijo le mefuta eohle ea livithamine.
- Phello e hlaselang ea fiber ka mothapong oa mucosa e bohlokoa haholo maloetse a pampiri ea meno.
- Lintho tse karolong ea motsoako li na le phello e ntle ho endocrine, tsamaiso ea methapo ea tšireletso le ea 'mele ea ho itšireletsa mafung, ho thibela sebopeho sa lihlahala, ho hloekisa' mele oa chefo le chefo, ke antioxidant ea tlhaho le e sithabetsang.
- Tšebeliso ea lijo tsa oatmeal e fokotsa tekanyo ea k'holeseterole, e khothalletsa ho tsosolosoa le ho tsosolosoa ha lisele, ho tlosa boima bo feteletseng.
Joang ho etsa oatmeal lapeng?
Ho utloisisa, oatmeal, o ka lokisetsa sehlahisoa sa bohlokoa lapeng. Boteng ba lisebelisoa tsa morao-rao bo tla nolofalletsa ts'ebetso ea ho theha karolo le ho netefatsa hore e sebetsa hantle.
- Hangata, oatmeal e entsoe ka li-oats, hangata ka hare ho harese kapa lierekisi.
- Li-oats li tšeloa letsatsi, li fetola nako le nako metsi.
- Peo ea ho ruruha e na le mouoane oa mouoane o nang le mouoane o nang le mouoane o mabeli (ka bobeli kapa bo-multivark) ka hora e le 'ngoe.
- Beha oatmeal ka lakane ea ho baka 'me ue omelle ka ontong ka likhato tse 100, e hlohlelletsang, ho fihlela lipeo li le masoeu ka lihora tse 5.
- Karolong ea ho qetela, lijo-thollo li silatsoe ka phofo, ho sebelisa leloala la letsoho, grinder ea kofi, kapa mokhoa o boima oa ho feta - li kenngoa ka har'a seretse.
Li-recipe tsa oatmeal
Ho utloisisa mekhoa e hlomphehang ea nako ea lihlahisoa tsa phepelo tsa naha ea Russia, ke habohlokoa hore feela u tsebe ho itokisetsa mahae a lehae, empa hape e le ho khona ho e sebelisa ka katleho. Le ho etsoa ka letsoho la hae, 'me sehlahisoa se rekiloeng se ka ba motheo o motle oa ho fumana lijana tse ngata haholo.
- Li-recipe tse tsoang ho oatmeal li bonolo bakeng sa ho bolaoa. Tsela e fumanehang ka ho fetisisa ea ho sebelisa karolo ea eona ke ho pheha pere e chesang kapa e batang ho eona. Li-spoonfuls tse peli tsa oatmeal li tšela khalase ea metsi kapa metsi ebe li tsitlella ho fihlela li mele ka lihora tse 'maloa. Pele ba sebeletsa, ba fuoa mahe a linotši, linate, monokotsoai kapa litholoana.
- Li-fritters lia monate 'me li na le phepo e nepahetseng. Li-spoatful tse tharo tsa oatmeal li kopane le khalase ea oatmeal le likhalase tse peli tsa kefir. Kamora 'lihora tse peli, eketsa mahe a mangata, letsoai, tsoekere, li-additives tse ling ho latsoa le ho baka li-pancake ka tsela ea setso.
- Lijana tsa li-oatmeal li tloaelehile ho batho ba baholo le bana. Otla ka blender khalase ea monokotsoai, eketsa 100-150 dikgerama tsa fiber le tsoekere ho latsoa. Sebeletsa li-crepes, u kenyelle tranelate, linate, koena le tse ling tse ling.
Pororo e tsoang ho oatmeal
Phallo e nang le thuso e tla ba lijo tsa hoseng tse loketseng kapa lijo tsa motšehare. Ka lebaka la tšobotsi e phahameng ea phepo ea sejana e tla tlatsa 'mele, ka nako e telele e tla khotsofatsa boikutlo ba tlala, e boloke tumellano ea palo. Phetolelo ea motheo e amohelehang e ka tlatsitsoe ka litholoana tse omisitsoeng, monokotsoai, linate, mahe a linotši kapa jeme.
Lijo:
- oatmeal - 6 tbsp. likhaba;
- lebese - 1 l;
- tsoekere - 2 tbsp. likhaba;
- letsoai - 1 pinch.
Litokisetso
- Kopanya lebese le oatmeal, eketsa letsoai le tsoekere.
- Hlatsoa ka motsoako kapa whisk ho fihlela o boreleli.
- Beha setshelo ka setofo mme u phehe, u tsoele pele, ho fihlela o teteaneng.
Lipalesa tse ntle
Ho tsoa fiber e tsoakiloeng le lebese kapa metsi, o ka pheha lijo tse monate tse monate haholo. Boholo ba mefuta e mengata ea pasty sweetberry e tlatsitsoe ha e sebelisoa le chate ea cottage, e kopantseng le tranelate e bolila, yogurt kapa lebese le khutsitsoeng. Hangata monokotsoai o ncha kapa litholoana tse entsoeng hantle ka litholoana li kenngoa ho lijo tse nang le lijo tse nang le lijo tse ngata.
Lijo:
- olefin 250 g;
- lebese - 250 ml;
- chisi ea cottage - 100 g;
- lebese le khutsitsoeng - 400 g;
- tranelate e bolila - 75 g;
- tsoekere - 1-2 tbsp. likhaba;
- letsoai - 1 pinch;
- monokotsoai.
Litokisetso
- Kopanya oatmeal ka lebese, tsoekere le letsoai la letsoai.
- Cottage chisi e senyehile ka yogurt le bolila tranelate, eketsa monokotsoai.
- Letlapa le tšela letsoho ka har'a poleiti, tšela motsoako oa curd.
Oatmeal Oatmeal Cookies - Recipe
Ho tseba hore na oatmeal ke eng, mme ke sehlahisoa sa bohlokoa hakae, ho eletsoa ho fa lelapa la hau hangata kamoo ho ka khonehang ka mefuta eohle ea lijo tse monate tse amanang le karolo ena. Tharollo e ntle ka ho fetisisa ea lijo tsa lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse ngata,
Lijo:
- oatmeal - khalase e le 'ngoe;
- Hercules - 1 khalase;
- phofo le tsoekere - 0.5 likhalase ka 'ngoe;
- mahe - likotoana tse peli;
- oli - 120 g;
- lebese - 1 khalase;
- Vanilla tsoekere - pakete e le 'ngoe;
- mahe a linotši - 1 tbsp. khaba;
- phofo e bakang - 1 teaspoon;
- letsoai - 1 pinch.
Litokisetso
- Ka lebese le mofuthu, oli le mahe a linotši li qhibiliha.
- Susumelletsa mahe a shapuoa a nang le tsoekere.
- Etsa pan ea ho chesa ka har'a pan.
- Eketsa oatmeal, tsoekere ea vanilla, phofo, phofo e bakang, letsoai.
- Kopanya lisebelisoa tse omeletsoeng ka setsi sa lebese la lebese, kopa hlama, u hloekise halofo ea hora serame.
- Theha libolo, beha pampiri ea ho baka ka letlalo.
- Li-biscuits tsa bake tse tsoang ka metsotso e 15 ho feta likhato tse 175.
Kissel ho tswa ho oatmeal - recipe
Kissel ho tswa ho fiber e ka lokisoa ka mokhoa o mongata, ka ho kopanya motsoako oa motheo ka metsi kapa lebese le ho teteana ho fihlela ho fokotseha. Ba ts'ehetsoang mekhoa e mengata ea qalong ba tla ananela theknoloji ea boholo-holo, ho latela seo baseberry ba thehiloeng ka sona pele ba eketsa tomoso kapa bohobe ba bohobe.
Lijo:
- olefin 250 g;
- metsi kapa lebese - dikopi tse 4;
- tsoekere - 2 tbsp. likhaba;
- letsoai - 1 pinch;
- bohobe bo botšo - 3-4 crusts.
Litokisetso
- Kopanya oat le likhalase tse peli tsa metsi a futhumetseng ho fihlela o boreleli.
- Eketsa ka "hlama" ea bohobe bosiu e setseng mocheso ho fihlela keketseho ea molumo ka lihora tse 'maloa.
- Bohobe bo tlosoa, bo hloekisitsoe ka metsi 'me bo futhumetse, bo hlohlelletsa, ho fihlela ho pheha le ho senya.
Liponkete ka koro
Liponkete tse entsoeng ka phofo ea oatmeal le ea lijo-thollo kaofela li ntle ka litšoaneleho tse monate tsa litlolo 'me li ke ke tsa eketsa lik'hilograma tse eketsehileng. Lijo tse monate joalo li tla tlisa 'mele feela, o o tlatsa ka matla le lisebelisoa tse hlokahalang. Sejo se lokiselitsoe ka potlako, se se na maqheka a khethehileng le ho feta.
Lijo:
- oatmeal - 0.5 senoelo;
- lebese - 300 ml;
- mahe - likotoana tse peli;
- metsi a mongobo - 300 ml;
- phofo ea lijo-thollo - 0.5 senoelo;
- oli - 20 ml;
- letsoai, tsoekere - ho latsoa.
Litokisetso
- Otla mahe a nang le tsoekere le letsoai la letsoai, eketsa lebese le metsi.
- Hlahisa fiber ka mokelikeli oa metsi le phofo, tlohela metsotso e 20.
- Kopanya botoro ho hlama le ho chesa li-pancake ka tsela ea setso.
Cake e tsotehang
Ho baka ho tswa ho oatmeal, eo litlhapi tsa eona tse sa tlisoang ka phofo ea koro, ke pheko ea bohlokoa ho ba elang boima ba bona kapa ho latela lijo tse phetseng hantle. Ka phae, u ka eketsa lilae tsa litholoana tse ncha, litholoana tse omisitsoeng, monokotšoai kapa lihlopha tse ling tsa khetho ea hao le tatso.
Lijo:
- olefin 250 g;
- oli - 80 ml;
- fructose - 3 tbsp. likhaba;
- mahe a linotsi - 1,5 tsp.
- mahe - likotoana tse 4;
- soda le ho e-1 teaspoon;
- li-additives - ho latsoa.
Litokisetso
- Ho futhumatsa ka ho hlatsoa metsi ka soda, ho kopantsoe le mahe a linotši ho fihlela ponahalo ea bubble.
- Eketsa yolks, botoro le oatmeal, fatše ka fructose.
- Susumelletsa hlama e shapuoa pele litlhōrō tsa liprotheine le li-additives.
- Bake kaka ka likhato tse 200 ka metsotso e 30.
Lipompong tse tsoang ho oatmeal
Haeba u batla le monate ho feta ho sebelisa oatmeal, mokhoa oa ho etsa lipompong o tla thusa ho phethahatsa takatso ka tsela e molemohali. Tšebeliso e molemo e tla ba sebaka se setle sa lipompong tse rekiloeng. Libolo tse entsoeng li ka koaheloa ke kokonate, linate tse khethiloeng kapa kakao.
Lijo:
- fiber - 2/3 senoelo;
- cocoa phofo - 1 tbsp. khaba;
- oli - 50 g;
- lebese le tsoekere - 1 khalase;
- vanilla, coconut shavings, linate.
Litokisetso
- Kopanya tsoekere, cocoa le vanilla.
- Butle-butle, tšela lebese, o tsubella ka whisk ho fihlela likhahla li qhibiliha.
- Ka pan kapa ka saucepan, qhaqha oli, tšollela pele e lokiselitsoeng motsoako, pheha, e susumetsa, ka metsotso e 5.
- Tlosa setshelo mollong 'me u kopanye likarolong tse nyenyane le oatmeal.
- Ka mor'a ho pholile le ho teteka, matšoele a etsa libolo ho eona, a phunyeletsoa ka crumbs.
Nka fa ngoana karolo ea oatmeal neng?
Mehleng ea khale, ho phomola bakeng sa masea e ne e le e 'ngoe ea litulo tsa pele tsa pele. Matsatsing ana, ha ho hlaha lijo tse ngata tsa bana ka sehlahisoa se molemo, ba lebetse, ba lahla bana ba monyetla o babatsehang oa ho ja lijo tsa tlhaho ntle le tse ling. Ba sa itekelletseng thabo ea morao-rao, empa ba tseba se boleloang ke bolotsana mme ba rata ho sebelisa sehlahisoa se nang le nako, keletso e nepahetseng e tla thusa ho fepa ngoana oa hau hantle.
- Hona joale, litsebi tsa bana ha li khothaletse ho kenyelletsa lijo tse tlatsetsang pele likhoeli tse tšeletseng, haholo ha ngoana a anyesa. Ho tšeloa ka metsi kapa lebese le hlahisitsoeng ka oatmeal, o lokela ho qala ho fana ka lesea khoeling ea bosupa ea bophelo.
- Ka ho fepa ka maiketsetso le bofutsana bo boima, mafura a lumelloa ho tloha likhoeli tse 'ne ho ea pele.