Lazy oatmeal: risepe bakeng sa ba batlang ho theola boima ba 'mele kapele

Molemong oa phepo e nepahetseng ka kilo e le ngoe. sehlahisoa ke:

Mabaka a 5 a etsang hore oatmeal e monyebe e re thusa ho fokotsa boima ba 'mele

1. Oatmeal (ho hang ha e nke lijo-thollo tse phehiloeng kapele le lijo-thollo tse itokiselitsoeng!) E na le karolo e ngata ea fiber le lijo tse "hloekisang" 'mele oa chefo, cholesterol le tšepe tse boima.

2. Oatmeal ke lik'habohaedreite tse liehang ho tsamaea. Li re fa matla, li eketsa molumo oa rona. Boikutlo ba ho ba le satiety ho tloha porridge e joalo, ho fapana le li-pancake le rolls, bo phehella ka nako e telele, mme ha re lekehe ho ja ntho e monate le e kotsi mots'eare.

3. Oatmeal - superfood e theko e phahameng ka ho fetisisa. E na le phello e molemo maemong a letlalo, moriri le lipekere. E na le livithamini tsa B, li-antioxidants, li tlosa ho ruruha le ho ntlafatsa phepo e nepahetseng ea sele. Ho latela mokhoa oa ho ja, re qobelloa ho hana lijo tse mafura le "ho patala" bakeng sa ho haella hona ho phatsimang mahlong le moriri. 'Me oatmeal e re thusa ho shebahala re le ncha.

4. Lithollo tsa oat li na le thiamine - vithamine e fetoloang kahare ho 'mele hore e be serotonin kapa Hormone ea thabo. E ntlafatsa mohopolo, e fokotsa maemo a khatello ea maikutlo, 'me ka ho fetisisa - e thusa ho tlohela mokhoa oa "ho inkela" mathata ka ho hong ho monate. Ho ka bonahala eka keletso e makatsang ho fapana le ho ja chokolete ke ho ja karolo ea oatmeal letsatsi le leng le le leng bakeng sa mohatsela, empa e hlile ea sebetsa. Ha u le tseleng, thiamine e senngoa ke ho pepesetsoa mafura, ka hona phofo e chesang ka kutloisiso ena ha e na thuso.

5. Lehlabuleng, ha u sa batle lijo tse chesang le tse boima, mme livithamini li fumaneha habonolo ho tloha litholoana, monokotsoai le meroho, oatmeal e batang e nang le litlatsetso tsa tlhaho tse phetseng hantle tse ka fetohang mokhoa o phetseng hantle oa bophelo.

O ka kenyelletsa ho oatmeal ea lazy eng kapa eng eo pelo ea hau e e lakatsang.

Recipe ea Lazy Oatmeal

• oatmeal (e seng lijo-thollo tse sa lokisoang empa e sa tsoekere)
• yoghur ea tlhaho e nang le likhalase tse tlase ntle le li-eketsa, ka yogurt kapa kefir e teteaneng
• lebese

Kopanya metsoako eohle ka sekotlolo, u fetisetse ka nkhong, u koale ebe u romela sehatsetsing bonyane lihora tse 4, kapa ho feta bosiu. Ka sehatsetsing, sekheo se joalo se tla emela matsatsi a 2-3.

1 o na le oatmeal e lokisitsoeng (400-500 ml) ke ts'ebeletso e ntle bakeng sa eona. Ho loketse ho e ntša ka sehatsetsing ebe u ea le eona ofising kapa sebakeng sa boikoetliso.

Lifehacks bakeng sa ba qalang

• Lebese le yogurt li ka nkeloa sebaka ke li-analogue tsa limela - mohlala, coconut, soy kapa almond. Kapa chencha yoghur ka banana puree le lebese ka metsi a nooang a kamehla.
• U batla ho etsa hore oatmeal e be monate haholoanyane? Sena se tla thusa banana, morara o omisitsoeng kapa liapole tse omisitsoeng
• Haeba u pheha oatmeal e bolila ka lekhetlo la pele, hlokomela karolo e le 'ngoe ea oatmeal ho karolo e le ngoe ea metsi kapa puree. Hoseng kamehla o ka tlisa sephetho ho feto-fetohe hoo o ho hlokang.
• Hopola hore "li-superfood" tse ngata - joalo ka peo ea chia, litholoana tsa flaxseed kapa tsa goji, hammoho le litholoana tse omisitsoeng tse monya metsi a mangata.

Porridge e tla ba molemo haholo haeba, sebakeng sa tsoekere, e natefise ka mahe a linotsi kapa banana

Lazy oatmeal ka lihoete le yoghur

Monko o monate oa tlhaho oa lihoete le mahe a linotsi ha a lumelle porridge ena e le ncha, 'me chisi ea tranelate le peo ea chia e e fetola tranelate e teteaneng le e bonolo.

Seo u se hlokang:
125 g yogurt ea tlhaho
1 rantipole e kholo
2 tbsp chisi e bonolo ea tranelate
½ senoelo oatmeal
175 di ml tse lebese
1 tbsp peo ea chia
½ vanilla pod kapa 1 sachet ea tsoekere ea vanilla
1 tbsp mahe a linotsi
tse ngata tse omisitsoeng
pina ea sinamone ea fatše
pinch ea letsoai

1. Grate lihoete ho grater e mafura. Haeba u sebelisa pompo ea vanilla - e khaole ka halofo ebe o beha lipeo.

Kopanya metsoako eohle hantle ka sekotlolo. Ebe u fetisetsa ka nkhong e nang le sekoaelo se lumellanang hantle (u hloka nkho ka boima ba 450-500 ml), e koale ka thata ebe u e kenya sehatsetsing bonyane lihora tse 4, kapa ho feta, bosiu.

Lazy oatmeal ka lihoete le yoghur

Lazy oatmeal ka fragole

Ka tloaelo risepe ea lehlabula, eo u ka e fetolang ka mokhoa o sireletsehileng ka nako ea selemo. Na fragola e felile? Kenya li-cherries kapa li-currants tse ntšo. Li -oseose kapa liapole tse khabeloang hantle li loketse. 'Me ka li-raspberries kapa li-blackberry li tla tsoa li le monate ka mokhoa o makatsang!

Seo u se hlokang:
125 g yogurt e tlase ea khalori
½ senoelo oatmeal
175 di ml tse lebese
1 tbsp peo ea chia
½ vanilla pod kapa 1 sachet ea tsoekere ea vanilla
1 tbsp mahe a linotsi
100 g fragole e ncha
2 tbsp chisi e bonolo ea tranelate
½ Lemon
pinch ea letsoai

1. Tlosa zest ho tloha lehe le grater e nyane, pepeta lero. Khaola fragole likotoana tse nyane. Haeba u sebelisa pompo ea vanilla - e khaole ka halofo ebe o beha lipeo.

Kopanya metsoako eohle hantle ka sekotlolo. Ebe u fetisetsa ka nkhong e nang le sekoaelo se lumellanang hantle (u hloka nkho ka boima ba 450-500 ml), e koale ka thata ebe u e kenya sehatsetsing bonyane lihora tse 4, kapa ho feta, bosiu.

Lazy oatmeal ka fragole

Lazy oatmeal ka perela

Pear ke litholoana tse sa siuoeng ke nako. Lehlabuleng, sebelisa litholoana tse tsoang serapeng sa hau, 'me mariha, litholoana tse tsoang lebenkeleng kapa esita le li-pears tsa compote li loketse. Fetola mahe a linotši ka bongata, ho latela monate oa lipere.

Seo u se hlokang:
125 g yogurt e tlase ea khalori
½ senoelo oatmeal
175 di ml tse lebese
1 tbsp peo ea chia
½ vanilla pod kapa 1 sachet ea tsoekere ea vanilla
1 tbsp mahe a linotsi
1 perela e butsoitseng
pina ea sinamone ea fatše
ke karoloana ea li-clove tsa fatše
pinch ea natimeg
pinch ea letsoai

1. Pear e hlakileng ea letlalo le lipeo. Khaola ka li-cubes tse nyane. Haeba u sebelisa pompo ea vanilla - e khaole ka halofo ebe o beha lipeo.

Kopanya metsoako eohle ka sekotlolo hantle. Ebe u fetisetsa ka nkhong e nang le sekoaelo se lumellanang hantle (u hloka nkho ka boima ba 450-500 ml), e koale ka thata ebe u e kenya sehatsetsing bonyane lihora tse 4, kapa ho feta, bosiu.

Lazy oatmeal ka perela

Lazy oatmeal e nang le li-currants tse ntšo le li-walnuts

Risepe e qapiloe "e ipapisitse le" risepe e tummeng ea jeme, moo linate li eketsoang ka mokhoa o lefifi. E tsoa mahlakoreng ohle sejana se phetseng hantle le se phetseng hantle.

Seo u se hlokang:
125 g yogurt e tlase ea khalori
½ senoelo oatmeal
175 di ml tse lebese
1 tbsp peo ea chia
½ vanilla pod kapa 1 sachet ea tsoekere ea vanilla
2 tbsp mahe a linotsi
li-currant tse 'maloa tse ntšo
3-4 li-walnuts
pinch ea letsoai

1. Khaola kapa u silikanye linate ka seretse ka likoto tse kholo - li lokela ho utloahala ka poreng. Haeba u sebelisa pompo ea vanilla - e khaole ka halofo ebe o beha lipeo.

Kopanya metsoako eohle hantle ka sekotlolo. Ebe u fetisetsa ka nkhong e nang le sekoaelo se lumellanang hantle (u hloka nkho ka boima ba 450-500 ml), e koale ka thata ebe u e kenya sehatsetsing bonyane lihora tse 4, kapa ho feta, bosiu.

Keletso: blackcurrant e ka nkeloa sebaka ke li-blueberries, e fokotsa bongata ba mahe a linotsi

Lazy oatmeal le li-currants le walnuts

Lazy oatmeal le botoro ea peanut le banana

Bomo ea 'nete ea vithamine. Urbech le banana, ehlile li na le lik'hilojule tse ngata, empa haeba ho na le letsatsi le maphathaphathe le tlang, ha u na ho fumana tsela e betere ea ho "nchafatsa libeteri".

Seo u se hlokang:
1 banana e mahareng
½ senoelo oatmeal
200 ml ea lebese
1 tbsp peo ea chia
½ vanilla pod kapa 1 sachet ea tsoekere ea vanilla
1 tbsp mahe a linotsi
2 tbsp peanut butter kapa urbeca
pinch ea letsoai

1. Beha halofo ea banana ho blender e halikiloeng, khaola halofo e ngoe ka li-cubes tse 5 mm. Haeba u sebelisa pompo ea vanilla - e khaole ka halofo ebe o beha lipeo.

Kopanya metsoako eohle ka sekotlolo hantle. Ebe u fetisetsa ka nkhong e nang le sekoaelo se lumellanang hantle (u hloka nkho ka boima ba 450-500 ml), e koale ka thata ebe u e kenya sehatsetsing bonyane lihora tse 4, kapa ho feta, bosiu.

Lazy oatmeal le botoro ea peanut le banana

Mehato ea ho pheha

1. Nka galase ea sessert e boholo bo itekanetseng, tšela kefir, tšela erythritol.

Keletso: Ho qhala erythritol ka tranelate e batang, u ka e taka ka leloaleng le lecha la kofi. Grry erythritol e tla tsoakana hantle ka tlasa boima bo hlokahalang. Grinder e nyane ea kofi e bonolo, mohlala, e tsoang Clatronic, e loketse sena.

1. Kenya peo ea chia ebe u kopanya hantle hape. Ha peo e mela, o hloka ho khaola linaoa tsa vanilla le ho hula lithollo.

Haeba ho hlokahala, ho fapana le lijo-thollo, u ka sebelisa vanilla ntsa kapa e 'ngoe e ncha. Metsoako (e ntšitsoeng) e hloka ho tšeloa ka har'a kefir ebe u kopanya hantle.

1. Kenya li-soy flakes le raspberries. Siea li-raspberries ka holimo e le mokhabiso, fafatsa hemp ka holimo.

E felile. Koala sekwahelo sa khalase ea sopho le sehatsetsi bosiu bo le bong.

Ho ja takatso ea lijo le ho qala hantle ho fihlela letsatsi le fihla!

Melemo

Oatmeal ea bosiu, e kolobisitsoeng ka yogurt, kefir kapa oatmeal e se nang lebese ka metsi bakeng sa ho theola boima ba 'mele ka litholoana, monokotsoai, ke lijo tse phetseng hantle le tse phetseng hantle, se loketseng bakeng sa ho theola boima ba' mele ka lijo tse tloaelehileng tsa oatmeal, lijo tse nang le khalori e tlase ea lijo tsa hoseng, tse nang le melemo e mengata.

1. Lijo tsa hoseng tse potlakileng ntle le ho pheha.
2. Bokhoni ba ho lokisa likarolo bakeng sa beke kaofela.
3. Ho fumaneha ha metsoako ka har'a li-oatmeal tse phehang ka har'a sekotlolo.
4. Ho tlatsoa ka mpeng ka nako e telele.
5. Etsa mofuta o fapaneng le litakatso tseo u li ratang.
6. Ho etsa li-porridge lapeng ho potlakile ebile ho bonolo.
7. Porridge e monate haholo ebile e bonolo bakeng sa tšilo ea lijo.
8. Eketsa matla a teboho ho liprotheine le lik'habohaedreite.
9. E khothalletsa ho theola boima ba 'mele.
10. E khotsofatsa tlala nako e telele.
11. Porridge e cheka butle-butle, lik'habohaedreite tse nang le mesifa nakong ea thupelo ea 'mele.
12. Protein ho oatmeal e khothalletsa phetiso ea limatlafatsi mesifa, e phethang karolo ea bohlokoa kamora thupelo.
13. Oatmeal ke sehlahisoa se phetseng hantle sa phepo e ntle (PP).
14. Hoo e batlang e se na tsoekere le mafura.
15. E ka sebelisoa e le senoko pakeng tsa sejo se ka sehloohong, senoko se bobebe sa oatmeal ka pele ho boikoetliso.
16. Haeba u sa tsebe ho theola boima ba 'mele ka lehlabula, ho bolela hore oatmeal e tšesaane ka nkhong e tla ba khetho e ntle bakeng sa ho theola boima ba' mele.
17. Ho etsa porridge, o hloka feela oatmeal e seng kae le nkho ea khalase.
18. Haeba u ntse u theola boima ba 'mele, u pheha porata feela.
19. Oatmeal e na le furu e ngata, liminerale tse phetseng hantle, hammoho le lihlahisoa tsa lebese, oatmeal e tšabehang ka nkhong e hloekisa mala.
20. Oatmeal ka sekoleng ke lijo tsa hoseng tse bonolo, ha hoseng ha ho na nako e lekaneng ea ho pheha: o ka e nka le uena ho ea sebetsa.
21. Sejana sa pele, risepe e sa tloaelehang bakeng sa oatmeal.
22. Boholo ba sekotlolo sa nkho se thusa ho laola boholo ba ho sebeletsa.

Mokhoa oa ho khetha makotikoti

Pele u pheha oatmeal ka nkho, o hloka ho khetha boholo bo nepahetseng ba jar. U ka pheha oatmeal ka nkho le sejelong leha e le sefe - sejana sa polasetiki, saucepan.

Sesebelisoa se fe kapa se fe se nang le boholo bo lekanang le 1 ea porese se loketse:

• palo e le 'ngoe ea oatmeal e le' ngoe e sebelisang botsoa ba khalase ea khalase ea oatmeal + e eketsang.
• li-oatmeal ea khale ea khale e lokiselitsoe ka nkhong ea khalase e nang le matla a 400 ml (0,4 l) kapa bophahamo ba 500 ml (0.5 l), hantle feela nkho e lokela ho ba le 'metso o sephara ebe e ts'oaroe ka sekwahelo sa moea.
• Lijana tse bonolo, tse nang le matsoho a mangata li ka rekoa lebenkeleng la IKEA, tsa sebelisoa ka har'a linkhoana tsa khalase tse nang le mabili a sothehileng bakeng sa ho pheha oatmeal kamora ho ja lijo: mahe a linotsi, tranelate e bolila, pastes.

Mokhoa oa ho pheha oatmeal bosiu ka nkhong

Risepe ea mantlha ea oatmeal e bolila ka sekotlolong e na le lihlahisoa tse rekisoang ka lebenkeleng lefe kapa lefe. Sohle se o se hlokang ho pheha oatmeal e bolila lapeng, o sebelisa risepe ea mantlha, ke ho nka nkho e nang le matla a 0.5 l:

1. Tšela oatmeal. Proportion of oatmeal lazy in a jar - halofo ea khalase ea Hercules ka khalase ea mokelikeli.
2. Tšela khoho ka lebese le yogurt ea tlhaho, kakaretso ea metsoako ea metsi e lokela ho ba khalase ea metsi.
3. Koala sekwahelo.
4. Shake nkho.
5. Sehatsetsi ho fihlela hoseng.

Bosiu ka har'a sekotlolo, oatmeal e nang le lebese e tla ruruha, e fepehe, e kenelle ka yogurt, 'me porese e tla ba bonolo ebile e monate. Hoseng kapa hang-hang, metsoako e meng kaofela e eketsoa ka sekotlolong ho latsoa:

• lifilimi life kapa life
• monokotsoai
• likhaba tsa mokopu o phehiloeng
• apole e sa tsoa khuoa
• liapole tse halikiloeng
• pears
• plums
• liperekisi
• libanana
• Persimmon
• kiwi
• jeme.

Ho na le mekhoa e mengata ea ho pheha le ho fapana, haeba u nka lebese la lebese, joale u ka tšela oatmeal ka lebese, yogurt, lebese le halikiloeng le phehiloeng, tsitlella li-flakes ho kefir, lebese la soya.

Ho ntlafatsa monko le tatso, eketsa linonyana tseo u li ratang haholo:

• sinamone
• phofo ea ginger
• phofo ea cocoa
• vanilla
• nutmeg
• li-clove tsa fatše.

Bakeng sa boima ba 'mele, oatmeal e botsoa e tšeloa ka metsi, lero le lecha, li-decoctions ntle le tsoekere. Litholoana tse omisitsoeng, tse nkiloeng ka tsoekere, sirapo ea tlhaho, mahe a linotsi, botoro ea peanut li sebelisoa e le li-sweeteners.

Ho etsa PP ea botsoa oatmeal le ho feta, ho molemo ho e tšela ka nkhong:

1. Peo ea folaxe
2. Peo ea Chia
3. Walnuts.
4. Lialmonde
5. Linate tsa Cashew.
6. Peo ea soneblomo
7. Nate tsa phaene.

Oatmeal ka yogurt ka nkho

Ka lijo tsa hoseng tse nang le phepo e ntle ka pitseng - lijo tse bobebe tse nang le yoghur u tla fumana matla a eketsehileng letsatsi lohle, lijo tsa hoseng tse monate le tse khotsofatsang.

• oatmeal Hercules - halofo ea senoelo,
• yoghur - karolo ea boraro ea khalase,
• lebese ke karolo ea boraro ea senoelo
• banana
• sinamone.

1. Tšela li-Hercules, yogati, lebese, sinamone ka nkho.
2. Koala le ho sisinyeha hantle hore likarolo tsohle li kopane.
3. Beha nkho e koetsoe sehatsetsing bosiu bo le bong.
4. Hoseng, bula, eketsa linama tsa banana, kopanya.

U ka boloka ho fihlela matsatsi a 3, ja oatmeal chilled.

Recipe: oatmeal ka nkhong ea kefir

Lazy oatmeal ka nkhong ho latela risepe ena e hlophisitsoe ho kefir, joalo ka risepe e fetileng kapa ea mantlha, e le hore u e phehe, o tlameha ho reka kapa ho belisa lihlahisoa tsa lebese esale pele - kefir ka chisi ea chisi. Lazy oatmeal e nang le chisi ea konkreite e kopantsoe hantle le fragole, lero le linoko tsa lamunu li etsa hore sejana se phehe hantle, se se fafatse ka tatso ea lamunu.

• oatmeal - lilithara tse 4,
• kefir e tlase - senwelo se sa phethahalang,
• chisi e se nang mafura - halofo ea pakete,
• 'mala oa lamunu - likhechana tse' maloa,
• Folakha folaxe - 1 tsp,
• fragole - monokotsoai 4-5.

1. Tšela li-flakes le peo ea folaxe ka nkho, kopanya le khaba.
2. Kenya linaoa tse khabisitsoeng.
3. Tšela chisi ea chisi le likarolo tsa lamunu.
4. Tšela kefir. Koala nkho.
5. Hloekisa sebakeng se phodileng ho fihlela hoseng.

Boloka ho fihlela matsatsi a mabeli, ja oatmeal chilled.

Lazy oatmeal ka nkhong ea banana: risepe

Ka banana, oatmeal e noang ka lebese e lokile hobane sebopeho sa porese se nang le cocoa se fetoha se setle, se bonolo haholo, se rata chokolete ea chisi ka likotoana tsa banana e bonolo.

• lebese ke halofo ea senoelo
• oatmeal - lilithara tse 3,
• banana e sa tsoa butsoa
• cocoa - 1 tsp,
• yoghur - 3 tbsp.,
• mahe a linotsi le monate - 1 tsp

1. Ka nkhong re beha oatmeal, lebese, yogurt, cocoa, monate.
2. Re sotha sekoaelo, sisinya hantle, e le hore metsoako eohle e kopane.
3. Bula, beha linama tse holimo tsa libanana u hlohlelletse ka khaba.

Koala sekoaelo sa nkho, beha sebakeng se batang bosiu. Boloka matsatsi a mabeli. Re ja tse halikiloeng.

Lazy oatmeal ka metsi ka nkhong

Bakeng sa boima ba 'mele, ho molemo ho pheha ntle le lebese - oatmeal ka metsi a belang. Pheha khalase ea metsi ebe u tšela metsi ka sekotlolong sa oatmeal. E re ke eme metsotso e 5 ho fihlela li-blakes li le bonolo. Ebe u kopanya le ho kenyelletsa metsoako ho tsoa ho risepe ho latela lenane.

Bakeng sa ho pheha u tla hloka: li-flakes tsa oat hang-hang - 40, gramu, metsi - 1 senoelo, almonds - 1 thispone, monokotsoai o omisitsoeng (likhalase, li-blueberries, li-cherries) - 1 thispone, sinamone ho latsoa.

Oatmeal le Chia

Oatmeal e na le thuso ka bo eona, haholo-holo tse reng li hloka ho pheha. Hammoho le peo ea Chia, oatmeal ka sekoleng e tsitlella ka nako ho se ho fapana le risepe ea mantlha. Empa porela nakong ea ho inela lipeo tsa Chia ka ho eona e ruisoa ka livithamini tsa bohlokoa, ho latela lintlha tse hlokahalang ho ntlafatsa bophelo bo botle.

Ho pheha ha oatmeal bakeng sa lijo-thollo tsa bosiu ha ho tšoanelehe, ho molemo ho li siela li-cookies tsa oatmeal.

• oatmeal - ligrama tse 50,
• Peo tsa Chia - ligrama tse 30,
• lebese (khomo, kokonate kapa almond) - 250 ml,
• banana - 1 nyane
• mahe a linotsi kapa tsoekere ho latsoa.

1. Kenya lijo-thollo ka nkho.
2. Holimo ka peo ea chia.
3. Knead banana in pure pure
4. Natsa ka khaba e le 1 ea mahe a linotsi kapa tsoekere.
5. Tšela likarolo tse behiloeng ka lebese.
6. Koala nkho ka sekwahelo, sisinya ka botlalo.
7. Romella ka sehatsetsing bosiu.

Ho na le oatmeal e chilled, boloka ho fihlela matsatsi a 4.

Oatmeal ka nkhong le li-currants

Li-oatmeal tse futhumetseng tse nang le li-currants le peo ea folaxe - lijo tsa hoseng tse phetseng hantle. Molemo oa lijo tsa hoseng o lekantsoe ka mokhoa o khethiloeng 'me o kopane hammoho ka sejaneng se le seng sa lijo tse phetseng hantle: peo ea folaxe, habore le monokotsoai.

• currants (e ntšo, e khubelu kapa e tšoeu) - halofo ea senoelo,
• yoghur ea mafura a tlase - 4 tbsp.,.
• li-oat flakes - 2 tbsp.,
• Folakha folaxe - 1 thispone,
• sirapo e monate - 1 thispone

1. Kenya oatmeal, peo ea folaxe, sirapo, yoghur ka nkho.
2. Koala sekwahelo, sisinya hantle.
3. Bula le ho eketsa li-currants.
4. Kenya sehatsetsi ka bosiu bo le bong (boloka ho fihlela matsatsi a 4). Re ja oatmeal chilled.

Oatmeal ka litholoana ka nkho

O ka eketsa litholoana life kapa life ka sethaleng sa li-oatmeal tse botsoa, ​​hlabula - liperekisi, liperela, plums, liapole, liapole le monokotsoai. Mariha le selemo ho pota, ho monate ho inela pasepele ea bosiu le banana, litholoana tsa lamunu: lamunu, mandarin.

• oatmeal - lilithara tse 2,
• yoghur ea tlhaho - 3 tbsp.,
• lebese ke halofo ea senoelo
• orange jam (jam) - 1 thispone,
• li-tangerine - 1 pc.

1. Kenya oatmeal, lebese, yogurt, jeme ea lamunu kahara.
2. Koala sekwahelo ebe u sisinya nkho ho fihlela lihlahisoa li tsoakana.
3. Bula, eketsa linoko tsa lilamunu tse halikiloeng likarolo tse peli, kopanya le khaba.
4. Koala sekoaelo sa nkho ebe o beha sebakeng se batang bosiu.

Boloka ho fihlela matsatsi a 3. E-ba le oatmeal

Lazy oatmeal le apole le sinamone

Apple e nang le sinamone - likarolo tse peli tsa phepelo ea lijo, li sebelisoa ha ho etsoa litlolo tse monate tsa apole bakeng sa likuku tse monate, etsa lijong tsa litholoana ka sinamone ea fatše. Lazy oatmeal e nang le apole - setlolo se bobebe, se monko o monate, se monate, se potlakileng hape se phetseng hantle ka lijo tsa hoseng.

• oatmeal - lilithara tse 2,
• apole e nyane - halofo
• applesauce - 2 tbsp.,
• sinamone ea fatše - halofo ea khaba,
• yoghur ea tlhaho - 3 tbsp.,
• mahe a linotsi - 1 tsp

1. Tšela oatmeal, lebese, yogurt, sinamone le mahe a linotsi ka nkho.
2. Koala sekoaelo 'me u sisinyehe ho fihlela metsoako e kopantsoe hammoho.
3. Bula eketsa mela ea apole le apole 'me u kopanye ka bonolo.
4. Koala sekwahelo sa sekotlolo ebe u beha sehatsetsing bakeng sa bosiu.

Boloka matsatsi a 2, ja oatmeal chilled.

Mokhoa oa ho etsa lijo tsa hoseng tse botsoa: maikutlo a 5 bakeng sa can

Oatmeal e tsebahala har'a batho ba ratang lijo bakeng sa ho theola boima ba 'mele, mafura a nkoa e le sehlahisoa sa bohlokoa bakeng sa phepo e nepahetseng. Ho tloha ho oatmeal, li-pancake tsa phepo li lokiselitsoe lijo tsa hoseng, tse phehiloeng, ho sebelisoa risepe ea PP bakeng sa li-pancake tsa oatmeal, li-pancake li lokiselitsoe ka metsi ho Post. Empa li-pancake tsa ho pheha li nka nako, eo hangata e sa lekaneng hoseng.

Re u fa hore u khethe khetho e monate bakeng sa li-breakfasts tse potlakileng, u tlatselletse litlolo tse sa tloaelehang tsa oatmeal tse kaholimo. Maikutlo a mang a 5 bakeng sa oatmeal e nooang ka nkho - mehopolo ea lijo tsa hoseng tse phetseng hantle, tse phetseng hantle tse sa hlokeng ho pheha le ho ja oatmeal chilled. Sohle se o se hlokang ho pheha oatmeal e bolila ke ho bokella metsoako ka sekoleng, tšela metsi ebe o beha sehatsetsing bakeng sa bosiu. Maikutlo a monate:

• Ka matsatsi.
• Ka monokotsoai: li-blueberries, cherries, cherries, fragole.
• Ka lebese le halikiloeng le halikiloeng.
• Ha ho lebese le lero.
• Ka chisi.
• Ka "Snowball".

Lazy oatmeal ka nkhong: melemo le likotsi

Li-oatmeal, li-flakes tse tloaelehileng tsa oat hang-hang, lijo-thollo tse telele ho lijo-thollo - li-oats - li na le livithamini le limatlafatsi tse ngata tse molemo 'meleng oa motho. Oatmeal e na:

Li-oats hammoho le buckwheat li tummeng e le lijo tsa lijo tse nang le lik'habohaedreite tse fokolang tse nang le index ea glycemic e tlase. Ka lebaka la ho ba teng ha lik'habohaedreite tse liehang ho hlophisoa ha oatmeal e monyebe, ts'ebetso ea tšilo ea lijo 'meleng e ea fokotseha, eu lumellang hore u lule u felletse' me u qobelle ho ja ho feta tekano nako e telele. Oatmeal ka nkhong e bohlokoa:

• oatmeal e botsoa bakeng sa ho theola boima ba 'mele e thusa ho fokotsa tlala ka tšilo ea nako e telele ea fiber,
• e thibela lefu la tsoekere, ka lebaka la tšilo ea lijo butle e tiisa boemo ba tsoekere maling a motho,
• porridge e loketse ho theola cholesterol e mpe,
• e thusa ho fokotsa khatello ea mali, tšebeliso ea letsatsi le letsatsi ea oatmeal e thusa ho thibela le ho alafa mafu a pelo,
• e fokotsa kotsi ea ho phatloha ha methapo ea mali, e sebetsa e le pheko ea kalafo kalafong ea khatello ea mali, e theola khatello ea mali,
• oatmeal e imolla phokotso, e tlisa katleho e matla,
• Ho ja lijo tse bobebe tse u jellang lijo tsa mantsiboea ka nako ea lihora tse 1-2 pele u robala e tla ba sesebelisoa sa bohloka le ho thusa ba nang le bothata ba ho hloka boroko ka lebaka la ho ba le lik'habohaedreite tse liehang le protheine,
• normalizing metabolism, sena ke nnete haholo ho batho ba nonneng haholo,
• Bontšitsoeng ba nang le mafu a lets'oaetso ea ka mpeng,
• Ke antioxidant ea botle le bocha.

Melemo ea oatmeal bakeng sa 'mele oa motho e kholo, empa na ho na le kotsi e tsoang ho ho ja porridge? Haeba u ja li-porridge ka bongata bo bongata, sehlahisoa se tsoang ho oats e phetseng hantle se ka fetoha se kotsi mme sa baka kotsi ho bophelo bo botle ba motho.

Razgadamus oa eletsa. E le hore tšusumetso e kotsi e se ke ea feta molemo, o lokela ho beha lijana tsa oatmeal tse jeoang ka letsatsi. Li-acid tse nang le oatmeal, haholo-holo phytic acid, li ipokella 'meleng ka bongata bo bongata, li thusa ho tlosa calcium ho tsoa liseleng tsa masapo.

Melemo le likotsi tsa oatmeal, ho latela litsebi tsa phepo e nepahetseng, ho latela ts'ebeliso ea eona e nepahetseng - ho pheha lijana tsa oatmeal tse nang le phepelo ea lijo tse nang le mafura a fokolang le tsoekere, ho khetha risepe ea PP ea oatmeal e se nang botsoa - sejana se batlang se se na likhang.

Lazy oatmeal ke sejo sa hoseng se loketseng lelapa lohle - ba sa rateng lijo-thollo tse chesang (haeba u rata lijana tsa hoseng tse futhumetseng, hoseng li ka futhumatsoa hanyane ka microwave). Tsela e akaretsang ea li-oats e loketse ho jeoa mocheso oa lehlabula, ho fapanya lijo tsa mariha, ho hlasimoloha le ho nchafatsa libeteri tsa hau hoetla, ho khutlisetsa boima ba hau bo tloaelehileng nakong ea selemo ebe o theola boima ba 'mele ka lehlabula kapa o chencha lijo tsa letsatsi le letsatsi ha oatmeal e chesang e khathetse.

Lisebelisoa tsa Lazy Oatmeal ka Jar:

• Li-flakes tsa Oatmeal (Tse tloaelehileng ka ho fetisisa, tse hlokang ho pheha.) - 3 tbsp. l
• Cottage chisi - 100 g
• Kefir (Sehlahisoa leha e le sefe sa lebese se belisitsoeng se ka etsahala) - 150 g
• Orange - 1/2 li-PC.
• Apple - 1 pc.
• Peo ea folaxe - 1 tsp.

Nako ea ho pheha: Metsotso e 15

Litlhokahalo ka Mongolo o Mong: 1

Recipe "Lazy Oatmeal in Jar":

Ho pheha lihlahisoa tsa rona. Cheese ea Cottage le peo ea folaxe ha se likarolo tse hlokahalang, empa peo ea folaxe ke mohloli oa livithamini, liminerale le fiber, mme ke nahana hore motho e mong le e mong o tseba ka melemo ea chisi ea cottage))) Litholoana tsa tatso ea hau. Ba nang le lehlohonolo ba sa hlokeng ho lekola khalori ea sejana ba ka eketsa litholoana tse omisitsoeng, litholoana tse halikiloeng, linate, chokolete, kokonate, sesame, jeme, mahe a linotsi joalo-joalo. Nako le nako ha tatso e ncha e le teng))) Ho tlamehile ho ba le sekotlolo sa molumo o loketseng serethe (),)) Ke na le sekotlolo sa li-mushroom tse rekiloeng se nang le bili e ka bang 400 ml)))

Hercules tse futhumetseng tsa metsotso e 1-2 ka paneng e omileng e nang le linoko. Ke na le sinamone le karete ea Cardamom. Haeba ha ho na nako, o ka tlōla mohato ona ka mokhoa o sireletsehileng. Khafetsa pheha ntle le linoko mme ntle le ho e futhumatsa ho fetoha monate le ho feta.

Li-Hercules tse rometsoeng ka sekoleng, eketsa peo ea folaxe. Cheka litholoana. Pele ke kenyelletsa lamunu le ho kopanya, ke leka ho e otlolla ho fumana lero le leng, empa sena ha se hlokahale, o ka kopanya ntle le cheseho e ngata)))

Ebe u eketsa chisi ea chate le liapole.

Holimo ka kefir ebe u kopanya ka botlalo. Kefir e ka nkeloa sebaka ka polokeho)))) Ke phehile ka yogurt, lebese le halikiloeng le phehiloeng ka yogurt, sopho e bolila, yoghur, le eona ke sa tsoa tšela lebese, empa khetho ena ha ea ka ea mela, hobane ke rata porojeke e ngata))

Ka sebopeho sena, lijo tsa hoseng tsa ka moso li tsamaea le nna 'me li emetse ka mapheo)))

P.S. Haeba u sebelisa sehlahisoa se teteaneng sa lebese le bolila ka linoko le litholoana tse se nang lero (mohlala, libanana), ho bohlokoa hore u kenye metsi kapa lebese ka oats, e nyane ho e koahela ka metsi, kapa o ka sebelisa lijo-thollo tse sa hlokeng ho pheha.

Batla takatso ea lijo 'me kea u leboha ka tlhokomelo ea hau

Ingolise ho Cook ka sehlopha sa VK mme u fumane litlolo tse ncha tse leshome letsatsi le leng le le leng!

Eba le sehlopha sa rona ho Odnoklassniki mme o fumane litlolo tse ncha letsatsi le leng le le leng!

Abelana risepe le metsoalle ea hau:

Linepe tse "Lazy oatmeal ka bankeng" ho tsoa ho babhapi (5)

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