Oatmeal umengwụ: Ntụziaka maka ndị chọrọ ifelata ngwa ngwa

Nri nri dị kwa kilogram 0.1. ngwaahịa bụ:

5 ihe mere oatmeal umengwụ na-enyere anyị aka ifelata

1. Oatmeal (ma ọlị, were nri ọka esiri ya ngwa ngwa ma sie ya nri!) Nwere oke nke eriri na nri, nke “zuru” ahụ nke toxins, cholesterol na ọla ndị dị arọ.

2. Oatmeal bụ carbohydrate ngwa ngwa. Ha naenye anyi ike, bawanye uba. Mmetụta nke satiety sitere na ofe dị otú ahụ, n'adịghị ka pancakes na mpịakọta, na-adịgide ruo ogologo oge, a naghịkwa anwa anyị ọnwụnwa ịme ihe dị ụtọ na ihe na-emerụ ahụ n'ụbọchị.

3. Oatmeal - superfood kachasị ọnụ. Ọ nwere uru bara uru na ọnọdụ anụ ahụ, ntutu na mbọ. Nwere vitamin B, ọgwụ nje, na - ewepụ mbufụt ma mekwaa ihe oriri n’ahụ. N'ikwekọ na nri, a manyere anyị ịjụ nri nwere abụba ma "kwụọ ụgwọ" maka ụkọ a na-enwu n'anya na ntutu. Oatmeal na-enyere anyị aka ịdị ọcha.

4. Mkpụrụ ọka oat nwere thiamine - vitamin nke agbanyere n'ime ahụ gị ka ọ bụrụ serotonin ma ọ bụ hormone nke obi ụtọ. Ọ na - eme ka ọnọdụ gbanwee, belata ọkwa nchegbu, ma kachasị mkpa - na - enyere aka ịhapụ omume nke "ijide" nsogbu na ihe ụtọ. Ọ ga-adị ka ndụmọdụ dị ịtụnanya kama iri chocolate bụ iri akụkụ nke oatmeal kwa ụbọchị maka ọnọdụ ahụ, mana ọ na-arụ ọrụ n'ezie. Site n'ụzọ, ekpomoku mmiri na-emebi mmiri, wee mee ka porridge na-ekpo ọkụ n'echiche nke a abaghị uru ọ bụla.

5. N'oge ọkọchị, mgbe ị chọghị nri dị ọkụ ma sie ike n'ụkpụrụ, a na-enwetakwa vitamin ngwa ngwa site na mkpụrụ osisi, tomato na akwụkwọ nri, ọ bụ oyi oatmeal nwere mgbakwunye sitere n'okike nke nwere ike ibu usoro ndụ ahụike.

Nwere ike ịgbakwunye na uat oatmeal ihe ọ bụla obi gị chọrọ.

Basic Lazy Oatmeal Recipe

• oatmeal (mana ọ bụghị nri ọka emere na ọ bụghị ngwa ngwa ọka)
• yogọt sitere na obere kalori na-enweghị ihe mgbakwunye, yogọt ma ọ bụ kefir
• mmiri ara ehi

Gwakọta ihe niile dị na nnukwu efere, nyefee na ite ahụ, mechie ma ziga na friji maka opekata mpe awa anọ, ma ọ bụ ka mma n'abalị. Na friji, oghere dị otú ahụ ga-eguzo ruo ụbọchị 2-3.

1 oatmeal a kwadebere (400-500 ml) bụ ezigbo ọrụ maka mmadụ. Ọ dị mma ịpụ ya na friji ma were gị gaa n'ọfịs ma ọ bụ mgbatị ahụ.

Lifehacks maka ndị mbido

• Enwere ike dochie mmiri ara ehi na yogọt na analogues herbal - dịka ọmụmaatụ, oyibo, soy ma ọ bụ almọnd. Ma ọ bụ jiri mmiri puree dochie yogọt na mmiri ara ehi na mmiri ara ehi.
• Chọrọ ịme mmanya dị ụtọ nke oatmeal? Nke a ga - enyere unere, mịrị ma ọ bụ apịtị a mịrị amị aka
• Ọ bụrụ na ị na-esi nri oatmeal umengwụ na oge mbụ, lelee otu akụkụ nke oatmeal 1 mmiri mmiri ma ọ bụ puree. N’ụtụtụ, ị nwere ike ibute nsonaazụ ya na-agbanwe agbanwe ịchọrọ.
• Buru n’uche na ọtụtụ “superfoods” - dịka mkpụrụ osisi chia, flaxseed ma ọ bụ goji, yana mkpụrụ osisi akpọnwụwo akpọnwụ, na-amị ọtụtụ mmiri.

Porridge ga-aba uru ma ọ bụrụ na, kama shuga, jiri mmanụ a honeyụ ma ọ bụ banana mee ya ụtọ

Oatmeal dị umengwụ na karọt na yogọt

Carrotstọ uto nke karọt na mmanụ a honeyụ anaghị ekwe ka ofe a dị ọhụrụ, ma chiiz ude na mkpụrụ chia gbanye ya ka ọ sie ike

Ihe ị chọrọ:
125 g yogọt eke
1 nnukwu karọt
2 tbsp ude chiiz
½ iko oatmeal
175 ml nke mmiri ara ehi
1 tbsp mkpụrụ chia
½ vanilla pọọdụ ma ọ bụ 1 sache shuga vanilla
1 tbsp mmanụ a .ụ
ọnụ ọgụgụ mịrị amị
a tuo nke pawuda n’ala
tuo nnu

1. Grate karọt na grater grater. Ọ bụrụ na ị na-eji mkpụrụ osisi vanilla - wedata ya na ọkara ma belata ya.

2. Gwakọta ihe niile dị n'ime nnukwu efere. Mgbe ahụ, nyefee na ite ahụ nwere mkpuchi mkpuchi siri ike (ịchọrọ ite nke nwere 450-500 ml), mechie ya ma tinye ya na friji ma ọ dịkarịa ala awa 4, ma ọ bụ ka mma, n'abalị.

Oatmeal dị umengwụ na karọt na yogọt

Oatmeal umengwụ na strawberries

Ntụziaka zuru oke nke oge okpomọkụ, nke ị nwere ike ịgbanwe n'enweghị nsogbu site na oge. Etu ahihia aputawo? Tinye cherị ma ọ bụ cur cur ojii. Gooseberries ma ọ bụ apụl a gwachapụrụ agbacha kwesịrị ekwesị. Ma apịtị ma ọ bụ blakberị, ọ ga-amama dị ụtọ!

Ihe ị chọrọ:
125 g obere kalori eke ọka dị ala
½ iko oatmeal
175 ml nke mmiri ara ehi
1 tbsp mkpụrụ chia
½ vanilla pọọdụ ma ọ bụ 1 sache shuga vanilla
1 tbsp mmanụ a .ụ
100 g ọhụrụ strawberries
2 tbsp ude chiiz
½ lemon
tuo nnu

1. Wepu zest site na lemon na obere grater, kpoo ihe ọ .ụ .ụ ahụ. Bee strawberries n'ime obere iberibe. Ọ bụrụ na ị na-eji mkpụrụ osisi vanilla - wedata ya na ọkara ma belata ya.

2. Gwakọta ihe niile dị n'ime nnukwu efere. Mgbe ahụ, nyefee na ite ahụ nwere mkpuchi mkpuchi siri ike (ịchọrọ ite nke nwere 450-500 ml), mechie ya ma tinye ya na friji ma ọ dịkarịa ala awa 4, ma ọ bụ ka mma, n'abalị.

Oatmeal umengwụ na strawberries

Oatmeal umengwụ na ube

Ube bu nkpuru site n'oge. N'oge ọkọchị, jiri mkpụrụ osisi si n'ubi nke gị, na oge oyi, mkpụrụ osisi sitere na ụlọ ahịa ma ọ bụ ọbụna pears si compote kwesịrị ekwesị. Ghazie ego nke mmanụ a honeyụ na gị, dabere na ụtọ nke pears.

Ihe ị chọrọ:
125 g obere kalori eke ọka dị ala
½ iko oatmeal
175 ml nke mmiri ara ehi
1 tbsp mkpụrụ chia
½ vanilla pọọdụ ma ọ bụ 1 sache shuga vanilla
1 tbsp mmanụ a .ụ
Mkpụrụ osisi chara acha
a tuo nke pawuda n’ala
a tuo nke ala cloves
tuo nke nutmeg (nhọrọ)
tuo nnu

1. Apụchaa ahụ n'ahụ. Bee n'ime obere cubes. Ọ bụrụ na ị na-eji mkpụrụ osisi vanilla - wedata ya na ọkara ma belata ya.

2. Gwakọta ihe niile dị n'ime nnukwu efere. Mgbe ahụ, nyefee na ite ahụ nwere mkpuchi mkpuchi siri ike (ịchọrọ ite nke nwere 450-500 ml), mechie ya ma tinye ya na friji ma ọ dịkarịa ala awa 4, ma ọ bụ ka mma, n'abalị.

Oatmeal umengwụ na ube

Oatmeal dị umengwụ na nwa currants na walnuts

Emepụtara uzommeputa ahụ "dabere na" usoro nri jam na-ewu ewu, ebe a na-agbakwunye mkpụrụ na blackcurrant. Ọ na-esite na nri na-edozi ahụ ma nwee ahụ ike.

Ihe ị chọrọ:
125 g obere kalori eke ọka dị ala
½ iko oatmeal
175 ml nke mmiri ara ehi
1 tbsp mkpụrụ chia
½ vanilla pọọdụ ma ọ bụ 1 sache shuga vanilla
2 tbsp mmanụ a .ụ
njuaka nke nwa currant
3-4 walnuts
tuo nnu

1. Kpoo ma ọ bụ gwepịa akụ dị na mbadamba ahihia n'obere oke - ekwesịrị ka ọ dị ka ọ dị na bred. Ọ bụrụ na ị na-eji mkpụrụ osisi vanilla - wedata ya na ọkara ma belata ya.

2. Gwakọta ihe niile dị n'ime nnukwu efere. Mgbe ahụ, nyefee na ite ahụ nwere mkpuchi mkpuchi siri ike (ịchọrọ ite nke nwere 450-500 ml), mechie ya ma tinye ya na friji ma ọ dịkarịa ala awa 4, ma ọ bụ ka mma, n'abalị.

NDMỌD:: Enwere ike dochie anya blackcurrant na mkpụrụ bred, na -ebelata ego mmanụ a honeyụ

Oatmeal dị umengwụ na currants na walnuts

Oatmeal dị umengwụ na ahuekere na banana

Ezigbo bọmbụ vitamin. N'ezie, Urbech na banana dị ọtụtụ calorie, mana ọ bụrụ na ụbọchị na-agwụ ike, ị gaghị ahụ ụzọ ka mma isi “fanye batrị ahụ”.

Ihe ị chọrọ:
1 banana banana
½ iko oatmeal
200 ml nke mmiri ara ehi
1 tbsp mkpụrụ chia
½ vanilla pọọdụ ma ọ bụ 1 sache shuga vanilla
1 tbsp mmanụ a .ụ
2 tbsp ahuekere butter ma ọ bụ urbeca
tuo nnu

1. Kpoo ọkara banana ahụ n'ime ite ọcha, wedata ọkara nke ọzọ n'ime cubes 5. Ọ bụrụ na ị na-eji mkpụrụ osisi vanilla - wedata ya na ọkara ma belata ya.

2. Gwakọta ihe niile dị n'ime nnukwu efere. Mgbe ahụ, nyefee na ite ahụ nwere mkpuchi mkpuchi siri ike (ịchọrọ ite nke nwere 450-500 ml), mechie ya ma tinye ya na friji ma ọ dịkarịa ala awa 4, ma ọ bụ ka mma, n'abalị.

Oatmeal dị umengwụ na ahuekere na banana

Nri usoro

1. Were iko mejupụtara obere ihe mejupụtara, wụsa kefir, wụsa erythritol.

NDMỌD:: Iji ka mma igbari erythritol na ude oyi, ị nwere ike Mike ya na obere kọfị kọfị. Ala erythritol ga-agwakọta nke ọma n'okpuru oke achọrọ. Obere ite kọfị dị mfe, dịka ọmụmaatụ, sitere na Clatronic, dabara adaba maka nke a.

1. Tinye mkpụrụ chia ma gwakọta nke ọma. Mgbe mkpụrụ osisi na-eto, ịkwesịrị igbutu bekee a na -akpo vanilla ma wepụta ọka.

Ọ bụrụ na ọ dị mkpa, kama ọka, ị nwere ike iji vanilla wepụ ma ọ bụ dochie ihe ọzọ. A ga-awụnye ọka (wepụ) na kefir ma gwakọta nke ọma.

1. Tinye soy flakes na raspberries. Hapụ raspberries n’elu dị ka ihe ịchọ mma, fesaa hemp n’elu.

Emela. Mechie mkpuchi eji megharịa ọnụ megharịa ọnụ ma mee ka ịre friji n'otu ntabi anya.

Bon agụụ na ezi mmalite nke ụbọchị!

Uru ọ bara

Oatmeal abalị, nke a withụ na -ekwu, yofir, kefir ma ọ bụ mmiri oatmeal na-enweghị mmiri ara maka ịbelata ibu na mkpụrụ osisi, mkpụrụ osisi, bụ nri dị mma ma bụrụ nke dị mma, dochie anya ifelata na nri ọka oatmeal mgbe niile, nri nwere obere kalori maka nri ụtụtụ, nke nwere ọtụtụ uru:

1. Nri ụtụtụ ngwa ngwa.
2. Ike ịkwadebe akụkụ maka izu dum.
3. Nnweta nke ihe eji eme nri na ntinye oatmeal dị umengwụ n'ime ite.
4. Imeju afọ n’ime ngwa ngwa ogologo oge.
5. Mepụta ọdịiche ndị mbụ na ụdị masịrị gị.
6. Porrụ ofe n'ụlọ n'ụlọ dị mfe ma dịkwa mfe.
7. Porridge dị ezigbo ụtọ ma dị mfe maka mgbaze.
8. Na-eme ka ike dị ike na protein na carbohydrates.
9. Na-akwalite ibu felata.
10. Ajuju afọ ojuju ogologo oge.
11. A na-eji nwayọ nwayọ agbari nri, carbohydrates saturate muscle muscle nwere ume n’oge ọzụzụ anụ ahụ.
12. Protein na oatmeal na-akwalite nnyefe nke nri na akwara, nke na-arụ ọrụ dị mkpa mgbe ọzụzụ gachara.
13. Oatmeal bu ezigbo nri maka ezigbo ihe oriri (PP).
14. Fọrọ nke nta ka abụba na abụba ghara n'efu.
15. Enwere ike iji dị ka nri dị n'etiti nri buru ibu, nri dị ụtọ nke oatmeal dị n'ihu mgbatị ahụ.
16. Ọ bụrụ n’amaghị ịma etu ị ga-esi felata n’oge ọkọchị, mgbe ahụ mmanu mmanu n’ime ite ga-abụ nhọrọ dị mma maka ibu ibu.
17. Iji mee porridge, ịchọrọ naanị ole na ole oatmeal na iko iko.
18. Ọ bụrụ na ị felata, ị na-eghe nri nke porridge naanị maka onwe gị.
19. Oatmeal bara ụba na akụrụngwa, mineral na-edozi ahụ, yana ngwaahịa mmanụ ara ehi, umengwụ oatmeal n’ime nnukwu ahụ na-asacha eriri afọ.
20. Oatmeal n'ime ite bụ nri ụtụtụ dị mma, ma n'ụtụtụ, oge adịghị ezu iji sie nri: ịnwere ike iwere ya ka ị rụọ ọrụ.
21. Ngwakọta mbụ, ntụpọ adịghị ụtọ maka oatmeal.
22. Obere olu nke ite ahụ na-enyere aka ịchịkwa nha ozi.

Etu ịhọrọ ite

Tupu ịkwadebe oatmeal na ite, ịkwesịrị ịhọrọ oke nke ite ahụ. You nwere ike esi nri oatmeal na ite ma n’ime efere ọ bụla - akpa rọba, ihendori.

Mkpọ ọ bụla nwere nha nke nha mbata na bred 1 dabara adaba:

• ego nke 1 otu iko oatmeal dị umengwụ 1 iko mmiri mmiri + oatmeal + nwekwara,
• a na-akwadebe oatmeal dị larịị n'ime nnukwu iko nwere ikike nke 400 ml (0.4 l) ma ọ bụ ikike 500 ml (0,5 l), ọkacha mma ite ahụ kwesịrị inwe nnukwu akpịrị ma jiri mkpuchi ikuku na-ekpuchi ya,
• Enwere ike zụta ite aka, nke nwere nnukwu akụkụ na ụlọ ahịa IKEA, a na-eji karama iko ejiri ya na mkpuchi iji mee nri oatmeal mgbe eri nri: mmanụ a honeyụ, ude gbara ụka, achịcha.

Esi esi esi nri oatmeal n’abali n’ime ite

Ntụziaka bụ isi maka oatmeal dị umengwụ n'ime nnukwu ihe mejupụtara ngwaahịa ndị a na-ere na nnukwu ụlọ ahịa ọ bụla. Naanị ihe ị ga-eji esi nri oatmeal dị umengwụ n'ụlọ, na-eji uzommeputa bụ isi, bụ ị were ite nwere ikike 0,5 l:

1. Yet oatmeal. Portgha oatmeal umengwụ n'ime nnukwu - ọkara iko Hercules kwa iko mmiri mmiri.
2. Wunye ọka mmiri ara ehi na mmiri ara ehi na yogọt nkịtị, ngụkọta nke mmiri mmiri kwesịrị ịbụ iko mmiri mmiri.
3. Mechie mkpuchi.
4. Gbajie ite ahụ.
5. Refrigili ruo ụtụtụ.

N'abalị, n'ime ite, mmanụ oatmeal na mmiri ara ehi ga-aza, na-eme nri, na-eme yogọt, ma na -eme ka ọnụnọ mmiri. Na ụtụtụ ma ọ bụ ozugbo, a na-agbakwunye ihe ndị ọzọ na ite ahụ iji nụrụ ụtọ:

• mkpụrụ osisi ọ bụla,
• tomato
• mẹ ẹgube ono
• egbute apụl ọhụrụ
• eghe eghe
• pears
• plọg
• piich
• unere
• oge
• kiwi
• jam.

Enwere ọtụtụ ntụziaka na ọdịiche, ma ọ bụrụ na ị na-ewere isi mmiri ara ehi, mgbe ahụ ị nwere ike wunye oatmeal na mmiri ara ehi, yogọt, mmiri ara ehi a mịrị amị, na-esi ọnwụ flakes na kefir, mmiri ara ehi soy.

Iji mee ka okpukpo na ụtọ dị mma, gbakwunye oge uto kachasị amasị gị:

• pawuda
• ginger ntụ
• koko ntụ ntụ
• vanilla
• nutmeg
• ala cloves.

Maka ịfu oke ibu, a na-awụ mmiri oatmeal dị mmiri, ihe ọ freshụ freshụ ọhụụ, ihe ndozi na-enweghị shuga. A na-eji mkpụrụ osisi mịrị amị, ndị nọchiri shuga, sirop eke, mmanụ a honeyụ, bọta ahụekere dị ka ụtọ.

Iji mee PP laat oatmeal bara uru karị, ọ ka mma itinye nnukwu ite:

1. Mkpụrụ flax
2. Mkpụrụ Chia
3. Walnuts.
4. Almọnd
5. Cashew mkpụrụ.
6. Mkpụrụ osisi sunflower
7. Mkpụrụ akụ.

Oatmeal nwere yogọt n’ime ite

Site na ezigbo nri ụtụtụ dị mma site na ite - oatmeal na yogọt ị ga-enweta ume na ụbọchị dum, nwee nri ụtụtụ na-atọ ụtọ ma na-eju afọ.

• Hercules oatmeal - ọkara iko,
• yogọt - iko nke otu iko,
• mmiri ara ehi bụ otu ụzọ n’ụzọ atọ nke iko
• banana
• pawuda.

1. Wụsa Hercules, bred, mmiri ara ehi, pawuda n'ime ite.
2. Mechie ma megharịa nke ọma ka ihe niile mejupụtara.
3. Debe ite ahụ mechiri emechi na friji n'otu ntabi anya.
4. N'ụtụtụ, meghee, gbakwunye Mpekere banana, mix.

Nwere ike chekwaa ụbọchị atọ, rie nri chiri mmanụ.

Ntụziaka: oatmeal na nnukwu kefir

Oatmeal dị umengwụ n’ite dị ka usoro a siri dozie ke kefir, dị ka n’etucha gara aga ma ọ bụ nke bụ isi, iji sie ya, ị ga-azụrịrị ma ọ bụ nwee mmiri ara ehi na - aga n’ihu - kefir nwere chiiz ụlọ. Oatmeal umengwụ na obi ụlọ na-atọ ụtọ na strawberries, ihe ọ juiceụ andụ na Mpekere nke oroma na-eme ka efere ahụ nwee obi abụọ, jiri citrus mee ka ọ dị mma.

• oatmeal - 4 ngaji,
• kefir obere abụba - iko na-ezughi ezu,
• Obi chiiz na-enweghị abụba - ọkara mkpọ,
• oroma - obere iberibe,
• mkpụrụ osisi flax - 1 tsp,
• strawberries - 4-5 tomato.

1. Yet flakes na flax mkpụrụ n'ime ite, jikọta ya na ngaji.
2. Tinye chopped strawberries.
3. Tinye chiiz ụlọ na Mpekere mmanụ.
4. Yet kefir. Mechie ite ahụ.
5. Ghichaa ebe di nma rue ututu.

Na-echekwa ruo ụbọchị 2, rie chiri mmanụ oatmeal.

Oatmeal dị umengwụ n'ime nnukwu banana: Ntụziaka

Site na unere, oatmeal laat na mmiri ara ehi dị mma n'ihi na ihe owuwu a na-ete erimeri na koko na-abụ nke mara mma, dị oke nro, na-atọ ụtọ mmiri ara ehi-chocolate na banana dị nro.

• mmiri ara ehi bụ ọkara iko
• oatmeal - 3 ngaji,
• banana chara acha
• koko - 1 tsp,
• yogọt - 3 tbsp.,
• mmanụ a honeyụ na ihe na-atọ ụtọ - 1 tsp

1. N'ime ite ahụ anyị na-etinye oatmeal, mmiri ara ehi, bred, koko, ụtọ.
2. Anyị na-agbagọ mkpuchi ahụ, na-ama jijiji nke ọma, nke mere na ihe niile na-agwakọta.
3. Mepee, tinye na mpekere unere dị elu ma wunye ya ngaji.

Mechie mkpuchi nke nnukwu ite ahụ, tinye ebe oyi na-atụ n'abalị. Na-ruo ụbọchị 2. Anyi na eri eri.

Oatmeal umengwụ na mmiri n’ite

Maka ifelata, ọ ka mma esi nri n’enweghị mmiri ara ehi - oatmeal na mmiri esi. Ghee iko mmiri ma wụsa mmiri n'ime nnukwu oatmeal. Hapụ kwụrụ maka nkeji 5 ruo mgbe flakes ahụ dị nro. Gwakọta ma gbakwunye ihe sitere na Ntụziaka ahụ na ndepụta ahụ.

Maka nkwadebe ị ga - achọ: obere oat flakes - 40 gram, mmiri - 1 iko, almọnd - 1 tablespoon, tomato a mịrị amị (kranberị, bluuberi, cherị) - 1 tablespoon, cinnamon nụrụ ụtọ.

Oatmeal ya na Chia

Oatmeal bara uru n'onwe ya, ọkachasị ndị na-ekwu “chọrọ nri” na nkwakọ ngwaahịa. Na nkpuru Chia, oatmeal n’ite na-esi ọnwụ n’ime oge esighi ike karịa dịka usoro nri siri dị. Ma ihe eji esi ya na nkpuru ahihia nke Chia nwere ya bu otutu vitamin bara uru, choo ihe ndi di nkpa iji me ka aru ike di nma.

Oatmeal esi nri ngwa ngwa maka ofe abalị adịghị mma, ọ ka mma ịhapụ ha maka ịme achịcha oatmeal arụrụ n'ụlọ.

• oatmeal - 50 grams,
• Mkpụrụ Chia - 30 grams,
• mmiri ara ehi (ehi, aki oyibo ma ọ bụ alimondu) - 250 ml,
• banana - 1 obere
• mmanụ a honeyụ ma ọ bụ shuga nụrụ ụtọ.

1. Tinye ọka ọka na ite.
2. Mkpụrụ nke chia dị elu.
3. Ighachite ahihia na banana puree na ndụdụ ma ọ bụ blender.
4. Sweeten na 1 teaspoon mmanụ a honeyụ ma ọ bụ shuga.
5. Wụsaa mmiri ara ehi ara ehi.
6. Jiri mkpuchi na-emechi ite ahụ, gbajie nke ọma.
7. Zipu na friji maka abali.

Enwere mmanu mmanu akpọrọ, chekwaa ihe ruru ụbọchị 4.

Oatmeal na nnukwu ite nwere currant

Oatmeal dị umengwụ na currants na mkpụrụ flax - nri ụtụtụ dị mma. Abamuru nke nri ụtụtụ bụ nke ahọpụtara n'ụzọ zuru oke na ijikọta ọnụ n'otu nnukwu nri dị mma: mkpụrụ flax, ọka na mkpụrụ osisi currant.

• currants (nwa, ọbara ọbara ma ọ bụ ọcha) - ọkara iko,
• yogọt dị obere - 4 tbsp.,
• oat flakes - 2 tbsp.,
• mkpụrụ osisi flax - 1 tablespoon,
• sirop dị ụtọ - 1 tablespoon

1. Tinye oatmeal, nkpuru flax, sirop, bred na ite ahụ.
2. Mechie mkpuchi ahụ, maa jijiji nke ọma.
3. Mepee ma tinye currants.
4. Tinye n’ime friji n’abali (chekwaa ihe ruru ụbọchị 4). Anyị na-eri chirilakpọ oatmeal.

Oatmeal nwere mkpụrụ n’ime ite

Nwere ike ịgbakwunye mkpụrụ osisi ọ bụla na Starter set nke oatmeal umengwụ, na ọkọchị - piich, pears, plums, aprịkọp, apụl na tomato. N'oge oyi na afọ niile, ọ dị ụtọ iji banana, citrus mkpụrụ osisi, oroma, asụsụ Mandarin, hichaa rijetị abalị.

• oatmeal - 2 ngaji,
• yogọt obi - 3 tbsp.,
• mmiri ara ehi bụ ọkara iko
• oroma (jam) - 1 tablespoon,
• tanjerịn - 1 pc.

1. Tinye oatmeal, mmiri ara ehi, yogọt, jam oroma n’ime ite ahụ.
2. Mechie mkpuchi ma kpoo ite ahụ ruo mgbe ngwaahịa a gwakọtara.
3. Mepee, tinye oroma oroma nke a mịrị amị n'ime akụkụ abụọ, jikọta ya na ngaji.
4. Mechie mkpuchi nke ite ma tinye ebe oyi na-atụ n'abalị.

Chekwaa ruo ụbọchị 3. Agbanyela oatmeal

Oatmeal dị umengwụ na udara na pawuda

Apple nwere cinnamon - ihe nri abụọ, a na-eji ha na nkwadebe nke ihe ndo apụl na-esi ísì ụtọ maka achịcha na-atọ ụtọ, na-eme ka mkpụrụ osisi na-atọ ụtọ. Oatmeal dị umengwụ na - apụl - nri dị ụtọ, na-esi ísì ụtọ + nri ụtụtụ, ngwa ngwa ma sie ike.

• oatmeal - 2 ngaji,
• obere apụl - ọkara
• applesauce - 2 tbsp.,
• ala cinnamon - ọkara otu ngaji,
• yogọt obi - 3 tbsp.,
• mmanụ a flowerụ ifuru - 1 tsp

1. Tinye oatmeal, mmiri ara ehi, bred, cinnamon na mmanụ a honeyụ na nnukwu.
2. Mechie mkpuchi ahụ ma maa jijiji ruo mgbe ihe ndị ahụ mejupụtara.
3. Mepee tinye mpempe apụl na apụl apụl ma jiri nwayọọ.
4. Mechie mkpuchi nke ite ma tinye friji maka abalị.

Chekwaa ubochi abuo, rie nri mmanu mmanu.

Etu ị ga - esi mee nri ụtụtụ: 5 echiche maka ihe ike

Oatmeal bụ ihe ama ama n'etiti ndị hụrụ nri n'anya maka oke ibu, a na-ahụta otis dị ka ngwaahịa bara uru maka ezigbo nri. Site na oatmeal, a na-akwado pancakes nri maka nri ụtụtụ, nke a na-eme achịcha, na-eji ihe ntinye nke PP maka achịcha oatmeal, a na-akwado pancakes na mmiri na Post. Ma isi ite anụ na-ewe oge, nke anaghị ezuru n'ụtụtụ.

Anyị na-enye gị ka ị bulie nhọrọ ndị na-atọ ụtọ maka nri ngwa ngwa, mezue usoro nri oatmeal dị iche iche dị n'elu. 5 echiche ndị ọzọ maka oatmeal dị umengwụ n'ime nnukwu - echiche maka ezi, ahụike, nri ụtụtụ nke ị na-agaghị eji esi nri, ma rie nri jụrụ oyi. Naanị ihe ị ga-eji esi nri oatmeal dị umengwụ bụ ịnakọta ihe ndị dị n’ime ite ahụ, wụsa mmiri mmiri ma tinye friji maka abalị. Echiche ọjọọ:

• Na ụbọchị.
• Na tomato: blueberries, cherị, cherị, strawberries.
• Na mmiri ara ehi gbara ụka.
• Enweghị mmiri ara ehi na ihe ọ juiceụ .ụ.
• Na chiiz.
• Na "Snowball".

Oatmeal umengwụ n'ime ite: uru na ọghọm

Oatmeal, nri oat flakes, ọka ọka ogologo oge sitere na ọka - otis - bara ụba na vitamin na nri ndị bara uru maka ahụ mmadụ. Oatmeal dere:

Oats tinyere buckwheat bụ ndị a ma ama dị ka nri nri nwere carbohydrates na-adịghị ngwa ngwa nwere ndepụta glycemic dị ala. N'ihi ọnụnọ nke carbohydrates dị nwayọ na nhazi nke oatmeal umengwụ, usoro nri na-agbari n'ime ahụ na-agbada, nke na-enye gị ohere izu oke ma zere ịreatụbiga mmanya ókè ogologo oge. Oatmeal n'ime ite bara uru:

• oatmeal umengwụ maka ịbelata oke na-enyere aka belata agụụ site na mgbaze nke ogologo oge,
• na-egbochi ọrịa shuga, n'ihi nri ngwa ngwa na-eme ka ọ̀tụ̀tụ̀ shuga dị n'ọbara mmadụ gharazie isi ike.
• brimeri dị mma maka iwetulata cholesterol dị njọ,
• na-enyere aka belata ọbara mgbali, iji oatmeal kwa ụbọchị na-enyere aka maka mgbochi na ọgwụgwọ nke ọrịa obi.
• na-ebelata ihe ize ndụ nke ịmịnye akwara ọbara, na-eme ọgwụgwọ dị ka ọgwụgwọ nke ndị ọrịa ọbara mgbali elu, na-ebelata ọbara mgbali elu,
• otite na - egbochi afọ ntachi, na - enwe ihe ọgbụgba,
• iri oatmeal dị umengwụ maka nri abalị 1-2 tupu oge ụra ga-abụ ngwá ọrụ dị oke mkpa na enyemaka maka ndị na-arịa nsogbu ihi ụra n'ihi ọnụnọ nke carbohydrates na protein dị ala,
• normalizes metabolism, nke a bụ eziokwu bụ eziokwu maka ndị buru oke ibu,
• egosipụtara maka ndị ọrịa nwere eriri afọ,
• Ọ bụ antioxidant maka ịma mma na ntorobịa.

Abamuru nke oatmeal maka ahụ mmadụ buru oke ibu, mana enwere nsogbu ọ bụla site na iri porridge? Ọ bụrụ na ị na-eri porridge na oke, mgbe ahụ ngwaahịa sitere na otis siri ike nwere ike gbanwee bụrụ ihe na-emebi ahụike ma kpatara ahụike mmadụ.

Razgadamus na-adụ ọdụ. Yabụ ka mmetụta na-emerụ emerụ ghara ịba uru, ịkwesịrị inyocha ọkwa oatmeal riri n'ụbọchị. Acid dị n’ime oatmeal, ọkachasị phytic acid, na-agbakọ n’ahụ n’ime oke ibu, na - enyere aka wepu kalịkọsị n’akpụ anụ ahụ.

Uru na ọghọm dị na oatmeal, dị ka ndị na-ahụ maka nri na-eri nri si dị, na-adabere na iji ya eme ihe n'ụzọ ziri ezi - isi nri nri oatmeal na nri nri nwere obere abụba na shuga, na-ahọrọ ntụpọ PP maka oatmeal umengwụ - nri nke na-enweghị ihe mgbochi.

Oatmeal umengwụ bụ nri ụtụtụ zuru oke maka ezinụlọ dum - ndị na - enweghị ọka ọka ọkụ (ma ọ bụrụ na ịchọrọ ka ọkụ na-ekpo ọkụ, n'ụtụtụ, ọ nwere ike ịfụtụ ke ngwa ndakwa nri). Ntụ ọka zuru oke maka otis dị mma maka iri nri n'oge okpomọkụ, iji mee ka nri ahụ jupụta n'oge oyi, nwee obi ụtọ ma fanye batrị gị n'oge mgbụsị akwụkwọ, weghachite ịdị mma gị na mmiri n'oge oyi ma tufuo ibu site n'oge ọkọchị ma ọ bụ gbanwee ngwa nri kwa ụbọchị mgbe ike gwụrụ oatmeal.

Efrata maka Lazy Oatmeal na a Jar:

• Oatmeal flakes (Kacha nkịtị, a na-achọ nri.) - 3 tbsp. l
• Obi chiiz - 100 g
• Kefir (Ngwaahịa mmiri ara ehi ọ bụla ga - ekwe omume) - 150 g
• Oroma - 1/2 PC.
• Apple - 1 pc.
• Mkpụrụ flax - 1 tsp.

Oge isi nri: Nkeji 15

Ahịa elekere: 1

Ntụziaka "Lazy Oatmeal in a Jar":

Isi nri na ngwaahịa anyị. Mkpụrụ chiiz na mkpụrụ osisi flax abụghị ihe dị mkpa, mana mkpụrụ flax bụ isi iyi nke vitamin, mineral na eriri, echere m na onye ọ bụla maara banyere uru chiiz ụlọ))) Mkpụrụ maka ụtọ gị. Ndị ọchichị na-ekwesighi ileba anya kalori ọdịnaya nke efere nwere ike itinye mkpụrụ osisi akpọnwụ akpọnwụ akpọnwụ, mkpụrụ osisi a mịrị amị, mkpụrụ osisi, koko, koko, sesame, jam, mmanụ a honeyụ na ndị ọzọ. Oge obula uto ohuru)))) Obu ihe n’enwe nnuku olu kwesiri ekwesi ya na okpu nwere olu)

Kpoo Hercules dị ọkụ ruo minit 1-2 na pan na nkụ. Enwere m cinnamon na cardamom. Ọ bụrụ na oge adịghị, ị nwere ike ịpụ nzọpụ a. Ugboro ugboro, esiri ya na-enweghị ngwa nri na-enweghị kpo oku ọ na-amachaghị ụtọ.

Hercules zigara ite ahụ, gbakwunye mkpụrụ osisi flax. Iri mkpụrụ. M buru ụzọ tinye mmanụ oroma na agwakọta, m na-agbatị ya ka inwetakwu ihe ọ juiceụ juiceụ, ma nke a adịghị mkpa, ị nwere ike ịgwakọta na-enweghị nnukwu ịnụbiga ọkụ ọkụ)))

Mgbe ahụ, tinye chiiz obi na apụl.

Top na kefir wee juputa nke oma. Enwere ike dochie Kefir n'enweghị ihe ọ bụla)))) m ji yogọt, mmiri ara ehi a mịrị amị, bred, yogọt, ọbụna mmiri ara ehi wụsara, mana nhọrọ a agbanyeghị mkpọrọgwụ, n'ihi na m na-achọkwu panma karịa)))

N’ụdị a, nri ụtụtụ m na-aga n’ihu soro m na-eche nku ())))

P.S. Ọ bụrụ na i jiri ngwaahịa mmiri ara ehi gbara ụka na mkpụrụ osisi na-enweghị ihe ọ (ụ (ụ (dịka ọmụmaatụ, unere), mgbe ahụ, ọ ga-adị mma ka ịgbakwunye mmiri ma ọ bụ mmiri ara ehi na mmanụ otite, ntakịrị ihe nwere mmiri iji kpuchie ya, ma ọ bụ nwee ike iji ọka na-enweghị nri.

Were nri rie nri ma kelee gị maka itinye uche gị

Idenye aha na Cook na VK otu ma nweta usoro ọhụrụ iri kwa ụbọchị!

Soro ndi otu anyi na Odnoklassniki ma nweta mmeghari ohuru kwa ubochi!

Soro ndị enyi gị rie nri ahụ:

Foto “umengwụ dị na akụ” n'aka ndị na-esi nri (5)

Nkwupụta na nyocha

November 8, 2018 swet-ew #

Eprel 29, 2018 LenaHelenka #

Eprel 30, 2018 Katerina1122 # (onye dere uzommeputa)

Eprel 16, 2018 Silencer #

Eprel 16, 2018 Lisa Petrovna #

Eprel 16, 2018 Silencer #

Eprel 16, 2018 lioliy1967 #

Eprel 16, 2018 Silencer #

Eprel 16, 2018 Svetlanka g980 #

Eprel 16, 2018 Silencer #

Eprel 16, 2018 jannasimf #

Eprel 16, 2018 Silencer #

Eprel 18, 2018 tata1108 #

Eprel 18, 2018 Silencer #

Eprel 23, 2018 Katerina1122 # (onye dere akwụkwọ Ntụziaka)

Septemba 25, 2017 fole4ka #

Ọktoba 2, 2017 Katerina1122 # (onye dere akwụkwọ Ntụziaka)

Mee 15, 2017 Sorvinas #

Mee 16, 2017 Katerina1122 # (onye na-ede akwụkwọ nri)

Mee 8, 2017 ysolnce #

Mee 10, 2017 Katerina1122 # (onye na-ede uzommeputa)

Mee 4, 2017 caramel77 #

Mee 10, 2017 Katerina1122 # (onye na-ede uzommeputa)

Mee 1, 2017 Fox FireFox #

Mee 10, 2017 Katerina1122 # (onye na-ede uzommeputa)

Mee 10, 2017 Fox FireFox #

Machị 7, 2017 shemet777 #

Machị 7, 2017 shemet777 #

Machị 7, 2017 karate

Machị 7, 2017 shemet777 #

Eprel 9, 2017 Katerina1122 # (onye na-ede uzommeputa)

Septemba 10, 2016 Allochka-Uralochka #

Septemba 10, 2016 Khlorkina #

Septemba 12, 2016 Katerina1122 # (onye na-ede akwụkwọ nri)

Septemba 12, 2016 Khlorkina #

June 4, 2016 Alena Mila #

June 6, 2016 Katerina1122 # (onye na-ede akwụkwọ nri)

Eprel 19, 2016 890309 #

Eprel 19, 2016 Katerina1122 # (onye dere akwụkwọ Ntụziaka)

Eprel 19, 2016 890309 #

Eprel 9, 2016 Ezumike #

Eprel 13, 2016 Katerina1122 # (onye na-ede akwụkwọ nri)

Jenụwarị 15, 2016 Katerina1122 # (onye na-ede uzommeputa)

Ọkị 15, 2015 marusjala #

Ọktoba 17, 2015 Katerina1122 # (onye dere akwụkwọ Ntụziaka)

Mee 15, 2015 Nimirra #

Jenụwarị 26, 2015 Anya Boychuk #

Jenụwarị 26, 2015 Katerina1122 # (onye na-ede uzommeputa)

Jenụwarị 26, 2015 Anya Boychuk #

Jenụwarị 27, 2015 Katerina1122 # (onye na-ede uzommeputa)

Jenụwarị 27, 2015 Anya Boychuk #

Jenụwarị 28, 2015 Katerina1122 # (onye na-ede uzommeputa)

Jenụwarị 21, 2015 na-efu Tatka #

Jenụwarị 22, 2015 Katerina1122 # (onye na-ede uzommeputa)