Oatmeal ea botsoa baneng bakeng sa ho lahleheloa ke boima ba 'mele - e leng kgetho e kholo bakeng sa lijo tsa hoseng, e seng feela bophelo bo botle, empa hape e monate. Ke habohlokoa ho khetha nkho (bophahamo ba 400 ml) ka sekwahelo se tiileng 'me ho molemo haeba e e-na le mochine o khethehileng oa ho thibela. Mokhoa ona oa ho etsa poro o khethiloe ka mabaka a utloahalang, pele, ke boholo bo loketseng ba ho sebeletsa, 'me ka bobeli, ka lebaka la banka, lijo tsa hoseng li ka isoa ho ea sebetsa kapa ho koetlisoa. Kakaretso ea oatmeal ea botsoa e kenyelletsa monokotšoai o sa tšoaneng, litholoana le lisebelisoa tse ling, e leng se etsang hore sejana se be monate le ho feta.
Melemo ea boea bo botsoa
Sebopeho sa poro ena se akarelletsa liprotheine tsa meroho le lik'habohaedreite tse rarahaneng , tse tlatsetsang ho hloekisa mala le mala, tse nang le phello e ntle mosebetsing oa ts'ebetso ea lijo. Ho feta moo, oatmeal e fa 'mele matla, a bohlokoa ho boloka lits'ebetso tsa bohlokoa. Ho tla ba monate ho ithuta le BZHU ea botsoa oatmeal, mme hoa lokela ho hlokomela hore lits'ebetso tsena li itšetlehile ka lisebelisoa tse sebelisitsoeng. Haeba u sa kenye letho ho motho ea botsoa oatmeal, joale 100 g ke hoo e batlang e le:
- liprotheine - 5.1 g;
- mafura - 3.22 g;
- lik'habohaedreite - 25.63 g;
- lik'hilojule - 129 kcal.
Ka ho sebelisoa kamehla ha oatmeal ea botsoa ho ka fokotsa bongata ba k'holeseterole maling 'me ka katleho e ama boemo ba mali. Sebopeho sa pororo se akarelletsa li-vithamine tse ngata, liminerale le limatlafatsi tse ling. Ka mohlala, magnesium e thusa ho hlahisa estrogen, e thusang ho sebetsana le khatello ea kelello le ho imolla khatello ea maikutlo habonolo.
K'hempe ea li-oatmeal tse botsoa ka pitsa e nyenyane
Ho na le dikgetho tse fapaneng tsa ho pheha sejana sena, lebese, metsi le yoghurt. Ho phaella moo, lihlopha tsa li-additi li fapana, meroho, litholoana, tsokolate, sirapo le lihlahisoa tse ling li ka sebelisoa.
The risepe bakeng sa botsoa oatmeal metsing
Lijo:
- li-flakes - 50 g;
- metsi - 300ml;
- letsoai le tsoekere ho latsoa.
Litokisetso
Beha li-flakes ka tlaase, empa u se ke ua sebelisa lijo tseo hang-hang. Tšela ka metsi, koala sekwahelo 'me u sisinyehe hantle. E behe firiji bakeng sa bosiu 'me u fumane lijo tsa hoseng tse phetseng hantle hoseng. Haeba u batla, u ka futhumala. Bakeng sa tatso, sebelisa li-additi tse fapaneng.
Recipe ea oatmeal ea botsoa bakeng sa tahlehelo ea boima ba 'mele le yogurt le lebese
Lijo:
- li-flakes - 50 g;
- lebese - 100 g;
- yoghurt - 50 ml;
- tsokolate e pshatlehileng - 1 tbsp. khaba;
- li-cherries tse ncha kapa tse leqhoa.
Litokisetso
Kenya nkho ka lisebelisoa tsohle ntle le li-cherry le chokolete. Hlohlelletsa hantle 'me u kenye li-supplement. Beha setshelo bosiung bo le ka sehatsetsing.