Ukwelapha Kwe-Oat: Amaresiphi kanye Namanye Amathiphu

Ukuze ukwazi ukwelapha i-oat ngempumelelo, izindlela zokupheka ezihlukahlukene ziyi-ball and end-all. Ukudla iphalishi elifanayo nsuku zonke ekugcineni kuba nokukhathala kancane ngokuhamba kwesikhathi. Sikuhlanganisele izindlela zokupheka ezimbalwa ezimnandi lapha.

Izindlela zokupheka ezingcono kakhulu zokwelashwa kwakho kwe-oat

Ngesikhathi sokudla kwe-oat kuvunyelwe ukudla inani elincane lezithelo noma imifino ngosuku. Ngale ndlela ungakwazi ukuhlukanisa ukudla kwakho.

• Ngokudla kwe-oat, kukhona ukudla okuthathu ngosuku. Cishe. 75g we-oat flakes ngaphansi nje kwengxenye yelitha yamanzi noma umhluzi wemifino uyanikezwa. Izithelo nemifino embalwa nayo ivunyelwe. I-Oatmeal isiza ekunciphiseni isisindo futhi yehlisa noshukela egazini. Yingakho ngokuvamile eyenziwa abanesifo sikashukela.
• Esikhundleni sokuvumela ama-oats acwiliswe emanzini ajwayelekile, ungasebenzisa futhi umhluzi wemifino ongenawo amafutha. Lokhu kuzophinde kuthuthukise ukunambitheka.
• Ungakwazi ukunsundu kancane i-oatmeal yakho epanini ngaphandle kwamafutha ngaphambi kokushisa. Lokhu kuzokunika ukunambitheka kwe-nutty.
• Ngokwelashwa kwe-oat, kufika ku-50g yesithelo kanye kufika ku-100g wemifino kuvunyelwe nsuku zonke. Ungakwazi futhi ukulungisa i-oatmeal yakho ngale ndlela.
• Ukuze uthole okuhlukile okunezithelo, ubilise i-oatmeal emanzini ajwayelekile bese uvuvukala eminye imizuzu eyi-10 kuye kweyi-15. Bese uthela ijusi kalamula esanda kukhanywa phezu kwayo. Sika ama-strawberry kanye ne-kiwi ube ama-cubes alingana nokuluma bese uwagoqa ku-oatmeal.
• Uma ukhetha inguqulo emnandi, ubilise i-oatmeal yakho ngomhluzi wemifino. Ngenkathi konke kuphola, ungagoqa isipinashi ku-oatmeal. Gcoba i-broccoli bese uyengeza futhi. Ungasebenzisa futhi u-anyanisi wasentwasahlobo ukukhahlela. Faka konke ngosawoti kanye nopelepele.
• Izinongo nazo zivunyelwe ekwelapheni kwe-oat. Yiba nobuchule. I-Cinnamon, isibonelo, ihambisana kahle nezinguqulo ezimnandi ezinezithelo.

Amathiphu okwelapha i-oat ephelele

Uma ugcina umgomo wakho engqondweni, ukudla okungenamsoco kuzoba lula kuwe.

• Qinisekisa ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala umjikelezo we-oat. Izifo ezinzima akufanele zibe khona ngaphambi kokuqala kokwelapha.
• Phuza ngokwanele. Okungenani ama-2 amalitha eziphuzo ezingenalo ikhalori nsuku zonke.
• Uma unesifo sikashukela, kufanele uhlole amazinga kashukela egazini njalo futhi uxhumane nodokotela wakho.
• Ukuzivocavoca kuhle phakathi nomjikelezo wakho, kodwa ungazikhandla ngokweqile.