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Oatmeal tare da 'ya'yan itace: rasa nauyi yana da daɗi. Bidiyo
Oatmeal daidai an sanya shi wuri na farko a cikin abinci mai gina jiki da lafiyayyen abinci. Farantin hatsi don karin kumallo - kuma nan da nan za ku ji cike da makamashi kuma a lokaci guda kuna samun kusan kullum na yau da kullum na bitamin da ma'adanai. Duk da haka, ko da irin wannan tasa mai ban mamaki, bayan lokaci, kuna so ku bambanta. A wannan yanayin, dafa oatmeal tare da 'ya'yan itace, kuma ba kawai za ku haɓaka amfanin hatsi ba, amma kuma ku sami jin daɗin gastronomic mai ban mamaki.
Oatmeal tare da apple, zuma da dakakken almond
Sinadaran: - 1 tbsp. kananan flakes na oat (misali, "Yarmarka" No. 3 ko "Nordic"); - 0,5 lita na 1,5% madara; - 30 g na almonds; - 2 apples; - zuma cokali 4; - 0,5 tsp kirfa; – wani tsunkule na gishiri.
Oatmeal tare da 'ya'yan itace shine cikakken cikakken karin kumallo ga mace mai aiki. Ba wai kawai yana ba jiki duk abubuwan gina jiki da yake buƙata ba, har ma yana ba da jin daɗin jin daɗi na dogon lokaci.
Nika almonds a cikin turmi ko kofi. Yanke apples a cikin rabi, cire tsaba kuma a yanka 'ya'yan itatuwa a kananan guda, bar kwata don yin ado. Ki kawo madarar a cikin kasko ki zuba a cikin dan kankanin gishiri da kirfa ki zuba zuma ki rage zafi zuwa matsakaici. Ƙara oatmeal a cikin ruwan zafi mai zafi kuma dafa don kimanin minti 3, yana motsawa akai-akai. Ƙara apples zuwa saucepan kuma dafa porridge na tsawon minti 5-7 har sai ya yi kauri.
Saka tasa da aka gama a kan kwanon rufi mai zurfi, yi ado da yankan sauran 'ya'yan itace a saman kuma yayyafa da almonds da aka murkushe. Idan ana so, kakar porridge da man shanu a gaba. Oatmeal, 'ya'yan itatuwa da kwayoyi sune mafi kyawun haɗuwa don fara ranar. Wannan tasa zai ba da makamashi ga dukan ranar aiki, kuma a karshen mako bayan irin wannan karin kumallo ba za ku so ku zauna a gida ba.
Oatmeal tare da zabibi da ayaba
Sinadaran: - 1 tbsp. dukan oatmeal (Myllyn paras ko "Extra"); - 1 tsp. madara na 2,5-3,2% mai abun ciki; - 1,5 tsp. ruwa; - 1 banana; - 50 g na raisins; - wani tsunkule na gishiri da kirfa; - 2 tsp. Sahara.
Oatmeal ya ƙunshi nau'ikan fiber guda biyu a lokaci ɗaya, wajibi ne don aiki na yau da kullun na ƙwayar gastrointestinal - mai narkewa da maras narkewa. Na farko yana motsa motsin hanji, na biyu kuma yana taimakawa wajen dawo da microflora
Zuba raisins tare da ruwan zãfi na minti 20, yanke banana a cikin kananan cubes, barin wasu da'irar don ado. Mix ruwa da madara a cikin wani saucepan, sanya a kan zafi mai zafi. Bayan tafasa ruwan, ƙara oatmeal, da gishiri, sukari da kirfa. Mix kome da kyau kuma kawo zuwa tafasa. Sa'an nan kuma rage zafin jiki zuwa matsakaici kuma dafa porridge na tsawon minti 10-12. Ki zubar da zabibi a jefa su tare da yankakken ayaba a cikin oatmeal.
Sanya murfin a kan tasa, cire daga murhu kuma bari ya tsaya na minti 10-15. Saka tasa da aka gama a kan faranti kuma yi ado da yankan 'ya'yan itace. Abubuwan da aka ba da shawarar hatsi gabaɗaya a cikin wannan girke-girke sun fi lafiya fiye da na yau da kullun. Godiya ga ƙananan aiki, suna riƙe kusan dukkanin abubuwa masu mahimmanci na hatsi maras kyau - potassium, magnesium, phosphorus, iron, chromium, zinc, iodine, da bitamin A, E, K da B6.