15 iindlela emangalisayo ukusebenzisa oatmeal

Ucinga ntoni, ngaba uya kukwazi ukunciphisa umzimba, yegazi esezantsi uze unciphise umngcipheko seswekile, echitha ewonke eesenti 13 ngosuku? Kungenzeka, uya ucinga ukuba oku akunakwenzeka. Noko ke, ngenxa oatmeal, endiwazuze umlinganiselo engaphantsi kwe-15 cents okhonzayo nganye, oko ngenene. Kukho izizathu ezininzi zokuba oatmeal na imveliso iluncedo kangaka. Luzele ifayibha - a zizondlo, nto leyo iphucula ilahleko ezempilo kunye ubunzima jikelele ibalekisa, nestatshi ukumelana, nto leyo ngokucothayo kakhulu zifunxe kwaye kuphakamisa nokukhululwa asidi wokudla, abathintela ukutya kunye nokukhawulezisa inkqubo wokutshisa calories. Uphando lubonisa ukuba ukutshintshwa iipesenti ezintlanu lokuthathwa imihla carbohydrate otashi enganyangekiyo kuphucula nethe abangaphezu kwama amabini ekhulwini. Oatmeal ineendlela ezininzi kangangokuba ifanelwe indawo phezu kwetafile wonke umntu - hayi kuphela ngohlobo wezinto sakusasa.

Sebenzisa esikhundleni breadcrumbs

Ngaba ubusazi ukuba oatmeal ingasetyenziswa njengendlela eyenye kwiimvuthuluka isonka kumalungiselelo meatballs, zike yenkuku kunye meatloaf? Le ndlela akuxhaphakanga kakhulu, kodwa ke yindlela elula lula ukwenza izidlo intsapho izithako luncedo. Kuxhomekeke upheka ntoni esityeni, uyakwazi ukucinga ngokugaya ngeekiloj a blender ku texture yabo njenge breadcrumbs.

Yenza imivalo olutshiphu magqabi

veki nganye kukudinwa wayimisela ubutyebi ngenxa nemivalo granola? Uyakwazi ukugcina imali ngokwenza imivalo ngokusekelwe kukubola oat ngqo ekhaya. Ungadibanisa izithako ngokubona kwayo. Kuyo nayiphi na imeko, ezi mveliso lula ukulungisa, ukuba asezantsi-osidingayo, esempilweni kunye okumnandi kakhulu.

Yongeza ukuba enekuku

Ngokuqhelekileyo enekuku ekhaya ngokoqobo eziphuphumayo calories eziyingozi kunye carbohydrate akasayi kukuvumela ukuba balahle ngamanqatha kwemfuneko. Kodwa akukho sizathu ukuba yakho isidlo oyithandayo. Kufuneka nje endaweni umgubo, neswekile, ubisi namasi phezu iibhanana, amaqanda, oatmeal kunye netyuwa. Ngenxa yoko analog oluchumileyo, nto leyo ulwandle protein kunye nefayibha.

Yenza oatmeal

Ukuba kuvamise kwi isonka ekhaya, waffles kunye dessert, esebenzisa nomgubo elula, ngoko ukuba Awunaso ithuba elikhulu ukongeza ukutya okunempilo zibe otya ngayo. Kakade ke, unako ukuthenga oatmeal evenkileni - yinto enye kunempilo, kodwa kuyabiza kakhulu. Kodwa unako ukusindisa, ukuba une umqhubekekisi ukutya kunye oats. Ubunzima eliphuma ncam evenkileni, yaye uya kukwazi indawo nokutya zokupheka yakhe ayithandayo.

ukwenza muffins

muffins Nje kuphela switi yadityaniswa neswekile, ke nabo mawenziwe ngomgubo, uzeleyo carbohydrate, apho umzimba iguqula ibe iswekile kunye koko ibe glucose. Yena ekugqibeleni lifakwa njengoko asuswayo amanqatha ukuba isetyenziswe zibe kukudla umzimba. Kakade ke, muffins - oku ukhetho omhle isidlo sasekuseni, ngoko ukuba awufuni ukuba phezulu ubanike, ubuncinane babe besempilweni ngakumbi. Tshintsha umgubo ku oatmeal. Kwakhona, kufuneka ucinge ngendlela endaweni iibhanana iswekile.

Lungisa brunch

KuWe indlu nto oatmeal, amaqanda kunye ezinye izinto ezincinane? Akukho ngxaki, nokuba izithako ezinjalo, uyakwazi ukwenza isidlo sasemini esisityebi kunene kunye nomvuzo. Kufuneka nje ukuze uyipheke oatmeal njengoko abebe-, kodwa okoko nje kuphekelwa - ukuba uqhotse iqanda. Emva koko la izitya ezibini, ukongeza into yokuba unalo ezikhoyo (umzekelo, itshizi, amatswele okanye izithako ezifanayo), kunye brunch wakho usempilweni okanye isidlo ekuqaleni ulungele.

Thambisa oatmeal

Wena Akukho mfuneko yokuba ukupheka isidudu ukuba adle kuyo - zigcine nje emanzini okanye kwezinye ulwelo oyithandayo, ukongeza zeerasintyisi kunye nezinye izinongo ekhuhlangubeni lakho uze ushiye kangangexesha elithile. Konke kuxhomekeke ulithanda yakho - ungakwazi ushiye isidudu kangangesiqingatha seyure, kodwa kuyo yonke ebusuku. Lika angene kwisingxobo esitywiniweyo, kwaye unalo isidlo epheleleyo.

Sebenzisa sokwenza smoothies

Ukuba smoothie yakho kusasa ayikuvumeli nokwanela, kwaye isisu sakho uqalisa kubhavuma phantse nangoko, kufuneka ucinge ukudibanisa njani kancinane ukuba basele isidudu. Ukuze wenze oku, kufuneka kuqala ukucola ngendlela blender mali ilungelo oatmeal, uze udibanise zonke izithako eseleyo, ujike blender kwakhona. Umphumo iya kuba isiselo zamafu ezinomthamo eliphezulu ifayibha, nto leyo eza kuvumela ukuba kuhluthe ixesha elide.

Cook multivarka

Ngenxa multivarka ngoku wenze oatmeal lakho ngalo naliphi na ixesha. Konke oko kubizwa kuwe - ukukhuphela oatmeal multivarku, baluphose ubisi ukugcwalisa kancinci nesinamon, kunye nexesha ekhethiweyo ukulungiselela iintlobo kwezithako, ezifana iziqhamo ezomisiweyo, amandongomane, ikhokhonathi njalo njalo, kuba ezininzi ngakumbi.

Yandisa lexinene ukutya

Ukuba ufuna ukwandisa lexinene nayiphi na izitya, ezifana isuphu, sauce okanye isityu, okanye ukuphucula ukuba luncedo kwabo, oatmeal - isigqibo esihle. Kodwa musa nje abeke kwisitya cereal. Kufuneka lowatyumza, ukuze kungabikho iziqwenga ezinkulu ngakumbi.

Lungisa oatmeal ne zucchini

Le dish wenziwe zucchini zakhutshwa, oatmeal, ubisi, iziqholo kunye nezongezelelo ezahlukeneyo ukunambitha. Zucchini ziya kunika isidudu ithinti yakho ezibuhlazarha, ngoko musani ukoyika - oku Kungokwemvelo. Ngaphezu koko, le yindlela elula kakhulu ukongeza isidlo sakho imifuno ezimbalwa.

Yongeza i Burger veggie

Wena kunzima nesibakala sokuba burger uPatty yakho abatya ukubamba kwaye saa? Nje Ungafumana kwanele isidlo sakho? Yongeza i oatmeal! Awunayo nokuziphawula umahluko incasa, kodwa wena uya kunandipha ukuguda noburhabaxa eziphuculweyo.

Gcina kwi kwiindawo

Kusenokuba engaqhelekanga kancinci, kodwa ungadibanisa oatmeal ukuba inyama yenu ngenxa ibrayi. Le ndlela kuphela kuvumela ukuba wongeze ifayibha kwisidlo sakho kunye nempembelelo enkulu phezu amajoni omzimba, vitamin A, kodwa kuya kwandisa inani le mveliso, ngoko ungakwazi noba wonge imali inyama okanye ondle iindwendwe ngaphezulu.

Sebenzisa esikhundleni granola

Ukuba usebenzisa i granola ukwenza nguwe iyogurt ngcono, isantya inkqubo wakho umzimba. Kakade ke, lo granola - ukhetho esempilweni noko, kodwa musa ukulibala ukuba une eninzi lweekhalori, amafutha kunye neswekile. Tshintsha granola kwi ukutya sakusasa - bona calories eninzi. Kodwa ke oku akuthethi ukuba kufuneka nje kutshizwe iyogurt kukubola zakho ufumile. Preheat nabo oven ngamanzi, luthathe vanilla kunye nesinamon. Xa mxube ukulungele, yidibanise iyogurt. Ungenza esityeni ngakumbi original ngokongeza iiamangile kunye zakhutshwa iziqhamo ezifreshi.

iqhwa

Oku ilungele labo abangenazo ixesha, kodwa kukho umnqweno ukuncipha. Uyakwazi iqhwa izitya okuphekiweyo of oatmeal, ngoko ukuba ndikufuna ngokukhawuleza adle. Ngethamsanqa ke, ngoku indlela nendlela ngakumbi, kwaye ezinye iinkampani ekuqaleni ukuvelisa ukudla ngomumo-esenziwe oatmeal kunye iintlobo ntlobo ukusuka iimbotyi ukuya yenkuku kunye ngamakhowa.