Ukunciphisa Ubunzima nge-Oatmeal: Iindlela ezi-5 eziphilileyo, ezimnandi

Ukunciphisa umzimba kunye neklasikhi: i-breakfast muesli kunye ne-oatmeal

I-Muesli sisidlo sakusasa esinempilo nesithandwayo. Kungcono ukusebenzisa i-oatmeal rolled oats kwiingcebiso zethu zokupheka.

• Kwi-muesli, uzisa i-oatmeal eninzi kwaye ngaloo ndlela uqinisekisa ukuvakalelwa kwexesha elide lokuhlutha.
• Into enhle malunga ne-muesli kukuba ungayitshintsha ngokulula ngokuthanda kwakho. Nokuba uyonwabela i-Bircher muesli yasekhaya ngenye imini kunye ne-muesli eneziqhamo ezitsha ngokulandelayo-i-oatmeal ihlala ibandakanyiwe.
• Ukuba ufuna ukunciphisa umzimba, ngokuqinisekileyo kufuneka ulumke malunga nokwenza iswiti kwaye uthembele kwizimuncumuncu zendalo ezifana nobusi okanye iziqhamo.

Kuba phakathi: Oatmeal kwi smoothie

Ungasebenzisa i-satiating effect ye-oat flakes kakuhle kakhulu kwi-smoothies enempilo.

• Yongeza ngokulula i-oats egayiweyo kwi-blender kunye nezinye izithako ze-smoothie.
• Ekubeni ufuna ukunciphisa umzimba, kungcono ukuxuba i-smoothies eluhlaza. Imifuno idla ngokuba neekhalori ezimbalwa kuneziqhamo. Isiqhamo sinomxholo ophezulu wefructose.
• Nge-smoothie eluhlaza kunye ne-oatmeal, awufumani kuphela iivithamini ezininzi. Bahlala begcwele ixesha elide.

Iipancakes ezinomahluko - kunye ne-oatmeal

Ungagcina iikhalori kwii-pancake ezimnandi ukuba uyenza nge-oatmeal.

• Umgubo kunye noshukela ngokukhawuleza uguqule i-pancakes kwiibhombu ezincinci zekhalori. Ukuba ufuna ukunciphisa umzimba, awudingi ukwenza ngaphandle kwee-pancakes. Gaya i-oats ngokucokisekileyo kwaye uwasebenzise endaweni yomgubo.
• Esikhundleni seswekile, gcoba ibhanana kwaye udibanise i-oatmeal kunye namaqanda. Emva koko konke okufuneka ukwenze kukongeza ubisi olwaneleyo ukwenza i-pancake batter egudileyo.
• Ungayibhaka epanini njengesiqhelo. Ugcina kwakhona iikhalori ukuba ubhaka ngaphandle kwamafutha.

Ukutya nge-oatmeal

Inyama ebhityileyo ineekhalori eziphantsi kwaye ke ngoko ilungele ukunciphisa umzimba.

• Ukuba uthanda isonka, akukho mfuneko yokuba wenze ngaphandle kwayo. Mane utshintshe i-breadcrumbs nge-oatmeal. Isonka esimhlophe ngokukodwa izisa iikhalori ezininzi kwi-breading.
• Ungaphinda uphephe ngokulula umgubo owufunayo kwisonka. Ukuba usila i-oats kakhulu, unendawo yomgubo we-calorie ephantsi.
• Ngokuqinisekileyo, i-oat flakes yomhlaba ilungele ukubopha iisosi kunye neesuphu. Apha ungagcina kwakhona iikhalori ukuba wenza ngaphandle komgubo.

Isidudu kunye noshizi kunye neqanda

Lungiselela ukutya okumnandi kwe-oatmeal kunye noshizi kunye neqanda.

• Okokuqala, yenza i-oatmeal. Esikhundleni sobisi, sebenzisa i-120 ml yamanzi, obilisa i-30 grams ye-oats edibeneyo kunye ne-pinch yetyuwa.
• Xa i-porridge ihambelanayo oyifunayo, susa i-pan ekushiseni. Ngoku xuba kwiipuni ezimbini zeeshizi ezigayiweyo. Ayinamsebenzi nokuba usebenzisa i-Emmental, i-mozzarella, okanye olunye uhlobo lwetshizi. Thatha itshizi oyithanda kakhulu.
• Lungisa iqanda elithosiweyo epanini kunye nexesha ngetyuwa kunye nepepper. Beka i-oat kunye ne-cheese porridge kwisitya kwaye ubeke iqanda elithosiweyo phezulu. Ekugqibeleni, fafaza i-chives entsha phezulu.