Ovsyanoblin: iresiphi, kilojoules, isondlo

Ovsyanoblin, iresiphi leyo salatha ngaphandle kweli nqaku - idabi eyinyaniso ezityiwa abo ukubukela impilo yabo.

Lithethe ityala ngokwakho: kulungiselwe ngokukhawuleza, unohlobo kunene, iindidi toppings umda kuphela ngqondweni wakho (kunye nesazela), imveliso kufuna elula. Iresiphi ezingundoqo zohlobo ngezantsi.

Ukuba semthethweni ethandwayo

kusasazwa kule mbiza ifumene 2015. Kwaba elula yaye ubhetyebhetye ukuba ngokukhawuleza ndizuze udumo phakathi kwabantu abo bathanda ukutya ngaphandle imbi kuye. It iqulathe amaqanda, oatmeal kunye nobisi. Begilana amaqanda kunye isidudu, ngokubanzi. izandi Not mnandi kakhulu?

Oku elahlekisayo, incasa ukuziyolisa kwenu. Ixabiso lesondlo ukutya kwakhona okulungileyo - libiza omnye umxholo osidingayo ephantsi zizityebi leeprothini, carbohydrate ezintsonkothileyo amafutha enempilo eya kunika ixesha elide imvakalelo kuhluthe ngaphandle sisingqala. kunjalo Ovsyanoblin uthando kuba kuyanceda ukuba "bafihla" iimveliso akathandwa - ingakumbi oats. Ukukhetha, unako kuncedisana zonke iintlobo zembewu kunye ovsyanoblin nuts. Osidingayo lo gama kuya kuvuka, Kakade, kodwa iinzuzo ziya kuba ayinakuphikiswa. Pancake ezaliswayo xa upheka Akunakuba ukuba ukungcamla, nto leyo eyenza kube eyondlayo ngakumbi kwaye inika ilungelo Umahluko.

Iresiphi esisisiseko iikeyiki kunye sisi curd

Isakhiwo ezisisiseko izitya ikuluhlu ngaphambili, ngena inani elifanayo.

libiza:

• Amaqanda - iziqwenga-2 (ekhethiwe 1 sac asuswe);
• oats ezityikitywe (okanye nayiphi na ubukhulu oatmeal hayi ngaphantsi kwe imin) - 20 g;
• avareji fat ubisi - 30 grams;
• oli yemifuno - 5 grams;
• ityuwa kunye nobulawu - ukunambitha.

egcwalisa:

• 1.8% cottage ezityebileyo sisi - 100 gram;
• itshizi yokunyibilika ephantsi (mozzarella elungileyo kakhulu) - 20 grams;
• imifuno, ityuwa kunye nobulawu - ukunambitha.

ukulungiselela

Ukufudumeza ubisi ndinithululele kubo golokongqo oats. Vumela ukuba uphole.

Phehla de amaqanda ogudileyo ityuwa kunye nobulawu, yongeza oatmeal ubisi.

Wasenzela uthango, itshizi curd kongeza kuyo axove de eyohlobo olulodwa. Yongeza imifuno, ityuwa kunye nobulawu ukunambitha.

Fudumeza ipani ngembiza ubushushu medium ngaphezulu, ugcobe nge-oli yemifuno.

Galela lo mxube iqanda kuselukhambeni, sijike yokugqibela ukuze ubunzima ngokulinganayo egubungele ezantsi. Ngoko ke ukwenza i libiza.

Xa encotsheni libiza wayibamba ngobunono ukubancina ngohlangothi imveliso nefolokhwe babuyele ngaphezu, ukuqikelela ukuba ndiyilahle ingqibelelo.

Ukuguqula ikeyiki, nxiba isiqingatha yokuzaliswa kunye nokhuseleko kunye nenxalenye yesibini libiza, ukutyhala kancinane.

Qhotsa isongiwe ovsyanoblin kunye cottage itshizi kunye netshizi kuqala ngesandla mnye, ngoko - kwelinye icala, lokuvala isiciko. Kuyimfuneko ukuqinisekisa ukuba ukuzaliswa ifudumele kunye netshizi inyibilikiswa.

Yiloo nto!

ixabiso Amandla libiza - 304 kilojoules 14.5 iigrem protein, 14,4a grams iikhabhohayidrethi, 15 grams okunamafutha.

ixabiso Amandla toppings - 151, 21.6 iigrem protein, 3.7 iigrem carbohydrate, 5.6 grams okunamafutha.

Ngaba akhonzwe, wakhonza kunye nemifuno emitsha ukunambitha.

Ovsyanoblin yokudla kwabo ungenako ukubathwala gluten

Pancake iresiphi ugqibelele ukuba une nto ebambe umva. Kuthekani abo babandezeleka ukusuka ukunganyamezelani ukuba Gluten, nto leyo ifumaneka oatmeal? iinketho ezininzi:

• Babhidekile yaye ufumane oatmeal gluten-free.
• Faka oat bran cereal okanye gluten (ingqolowa, buckwheat, irayisi kunye njalo njalo).
• Kwimeko ukuwavala sweet kuba ukutshintshwa ngempumelelo liqengqiwe oats yekhokhonathi umgubo. Ngenxa yokuba iimpawu zayo hygroscopic kufuneka zisetyenziswe-15 iigrem imveliso. Ukupheka njenge ovsyanoblin eqhelekileyo, iresiphi ezinikwe apha ngentla.

Iinketho ze ofakwe sweet

amaqanda begilana ne oatmeal ulungile kuba akukho cala ngokwaneleyo ukuba ukungcamla, kwaye ungadibanisa kuyo oko ubona kufanelekile. iimveliso ezongezelelweyo kunokuba zombini okunencasa kunye namnandi. Le ndlela yokugqibela kuhle kakhulu ngenxa yezinyo laso elithozamisayo:

• Banana (1 pc.), Iinqoba (10 g), ubusi (1 hr. Spoon), nesinamon (uwathandabuze). Isilayi esinye i banana, coarsely usike nati. Beka yonke isiqingatha libiza, ugalele ubusi bagubungele kunye nenxalenye eseleyo.
• Cottage itshizi paste (100 grams), berry sauce (2 tbsp. Amacephe). Ovsyanoblin upheka, iresiphi leyo thina ezinikwe apha ngentla, ubeke phezu lo sisi, kuthulula phezu sauce, nimkhonze.
• "Apple Pie". Large apile ezihlambulukileyo, chopha ubaphekele zide zithambe omncinci amanzi. Yongeza uwathandabuze vanilla kunye nesinamon. Ukupheka ngathi ovsyanoblin eqhelekileyo.
• "Yeekherothi Cake". Le ntlama on ovsyanoblin (iresiphi esisiseko) dibanisa 2 h. L. iminqathe ya ku ifayini grater 1/2 hr. l. ompe orange, uwathandabuze vanilla, nutmeg nesinamon. Ukuba oyifunayo, fakela indawo encinane iswekile isityalo-based. Qhotsa, ngokutsho ekuqulunqeni isiseko kunye nokusetyenziswa njenge yokuzaliswa itshizi otyebileyo soft ayikho ngaphezulu kwe-5%, ongeze isahlulo salo iswekile encinci vanilla. Le ovsyanoblin (umxholo caloric elingekho ngaphezu kwama-350 kulo lonke eli isahlulo) liya kuba enye ebalaseleyo dessert.

Iinketho ofakwe okunencasa

ofakwe libiza anetyuwa akungenise xesha lifutshane ukulungiselela isidlo epheleleyo, nto leyo eya 'uhlale isisu kabani " ukuba bayikhuphe iifriji, xa kufanelekile yindlala. Ngenxa yokuba le ovsyanoblina incasa uswele ngamnye, oko kulungelelaniswa naziphi na izicelo, kunye nayiphi na nekhitshi. Umzekelo:

• "Caprese". Nika dish babone isaladi lenkundla Italian! Ukulungiselela le njongo, omnye ovsyanoblin (iresiphi ingasetyenziswa nge gluten okanye ngaphandle) Thabatha 5 mini-amaso mozzarella, tomato ivuthiwe, 3-4 nebheyizile amagqabi kunye iyure-1. L. pesto. Kwisilayi sisi itumata izilayi, nxiba kwesiqingatha libiza, beka nebheyizile ngaphezulu uyigalele yonke pesto. Yigqume nokuhlala libiza uze upheke njengoko kucetyiswe ezisisiseko.

• "Tat '. Yaye kutheni? Kuba Qhotsa ngokuzalisa 1 tbsp. ngecephe yemifuno oli-1 itswele encinane zinqunqwe de omdaka segolide, dibanisa 100 grams yenkukhu okanye Turkey ezinqinileyo okuthambile. Xa ekuvalweni ilungele, netyuwa oko, ipepile kunye, ukuba oyifunayo, yongeza imifuno ezintsha.
• Lungisa ovsyanoblin sangokuhlwa iresiphi ilandelayo: Ngokuba yokuzaliswa mix ngomumo chicken zinqunqwe ibele (iphekiweyo okanye nowezonkana ezisicaba ezingenagwele, 50 gram), itshizi ephantsi-amafutha (30 g), curd owomileyo (50 grams) kunye 1 gherkin zakhutshwa. Nafarshiruyte le libiza mxube kwaye uyose ngokwesiqhelo. Kuba sauce, tha 1 yemixoxozi encinane, afefe ityuwa ebekelwe bucala imizuzu emi-5, de awusayi kukunika ijusi. Yesoyi Mix 150 grams ezisezantsi-fat iyogathi kunye cloves KFile ya, 1 tbsp. intlama yejusi yelamuni, ityuwa, emhlabeni ipepile emnyama, kunye cucumber licinezelwe kulwelo surplus. Mkhonzeni iikeyiki kunye sauce kunye nemifuno emitsha.