Imodzi mwa mankhwala ogwira ntchito yolemetsa ndi oatmeal. Kuti mudziwe zambiri, oatmeal ndi ufa umene wapangidwa kuchokera ku mafuta oats. Ndipo oat, monga mukudziwa, ali ndi mavitamini ambiri a B, ali ndi chiwerengero chochepa cha mthupi ndipo amapereka thupi ndi pang'onopang'ono chakudya, chomwe chimapereka kumverera kwa nthawi yaitali. Ma caloric oatmeal kulemera ndi pafupifupi 120 kcal pa 100 g.
Ubwino wa oatmeal
Kugwiritsiridwa ntchito kwa mitsempha kumapangidwanso. Choncho, zimaphatikizapo mapuloteni 20% ndi mafuta 7% okha. Zakudya zina zomwe zimapezeka mu oatmeal zimasokoneza mapangidwe a zotupa komanso kuteteza mitsempha ya m'mitsempha. Amathandizanso kuchotsa mafuta m'thupi, kumakhudza malo okhudza ubongo. Chingwe china chimakhala ndi antioxidant ndi zolepheretsa katundu ndipo zimalimbikitsa kusinthika kwa maselo m'thupi la munthu. Ngati mumaphatikizapo oatmeal mu zakudya, ndiye mudzaiwala kwanthawizonse mavuto omwe ali ndi kagayidwe kameneka.
Kodi kuphika oatmeal?
Pali maphikidwe ambiri ochokera ku oatmeal, lero tidzakulangizani kwa ena mwa iwo:
- Njira yophika oatmeal makeke. Zosakaniza: 250 g anasungunuka batala, mapaundi a oatmeal, dzira limodzi, madzi kapena kvass. Zosakaniza zonse zimasakanizidwa ndikutumizidwa ku uvuni kwa maminiti makumi awiri. Ngati mukufuna kuti ma cookies akhale okoma, ndiye kuti mukhoza kuyaka ndi uchi kapena kupanikizana.
- Mukhozanso kuyambitsa oyisitomala oatmeal kwambiri. Pochita izi, wiritsani mkaka, pamene wiritsani, ndi dzanja limodzi, uyambulutse mwamsanga, ndipo winayo amatsanulira pang'ono pang'ono mkaka wa oatmeal ndi ozizira. Kuti asakhale ndi mitsempha, chisakanizocho chimakonzedwa pang'onopang'ono, kuswa nthawi zonse. Ngati mukufuna kissel kutuluka
zokoma, mukhoza kuwonjezera kokometsera pang'ono. - Chakudya chabwino cha kadzutsa kuti muthe kukhala phala la oatmeal. Tengani 250 g mkaka pafupifupi 3.2% mafuta ndikuwongolera 130 g wa madzi. Ikani pa chitofu ndikuchiyanika. Pa nthawiyi mu mbale, kuchepetsa makilogalamu 40 a mchere ndi 160 ml ya madzi, m'pofunikira kuyendetsa bwino mpaka minofu yofanana, kotero kuti palibe ming'alu. Mkaka utaphika, kutsanulira oat mu poto ndipo, kuyambitsa nthawi zonse, kubweretsanso ku chithupsa. Mukhoza kuwonjezera zipatso kapena zipatso kuti musamawonjezere shuga. Ngati mukufuna phala wambiri, sungani mkaka ndi madzi osachepera.