Oatmeal: ka mea'ai, ka mea kanu, ka pono pono

'O ka'Ovsyanoblin,'o ka mea'ai e hō'ike'ia ai kākou ma kēia'atikala, he mea nui loa ia i ka'ai'ana o nā mea mālama i ko lākou olakino.

E ho'oponopono iā'oe iho: ua ho'omākaukau koke ia, ua maika'i ka'ono,'a'ole wale nā'ano ho'opihapiha wale nō i kou mana'o (a me ka lunamana'o), pono nā huahana i ka mea ma'alahi. 'O ka papahele nui a me nā ho'ololi'ana i lalo.

Ke kumu no ka loiloi

Ua loa'a ma ka 2015 ka loa'a'ana o ka Mass o kēia kepau. Ua'ano ma'alahi a he nui ka mea i loa'a ai ka loina i waena o nā po'e e makemake ana e'ai me ka'olu'olu me ka pō'ino'ole iā lākou iho. Aia nā hua, ka oatmeal a me ka waiū. 'O Omelette me ka peniu, ma ka nui. 'A'ole maika'i iki ka'ona?

He mea ho'opunipuni kēia, e'olu'olu'oe i ka'ono. 'Oi'a ka waiwai nui o ka pā'ani - 1 pancake me ka mea ha'aha'a caloric ka waiwai i loko o ka protein, nā'alekole a me nā momona maika'i, a no ka manawa lō'ihi e hā'awi iā'oe i ke'ano o ka piha me ka mana'o'ole. Akā no ke aloha nui'ana i ka'ōnaehana no ka mea e kōkua ana i ka "ho'ololi" i nā mea i'ike'ole'ia -'o ka mua o nā'ohe. Inā makemake'ia, hiki iā'oe ke ho'onui me nā'ano'ano like'ole a me nā hua ouma. E ho'onui ka waihona o ka caloric,'oia'i'o, akā,'a'ole e hiki ke hō'oia'ia nā pono. Ua piha'o Damn i loko o ka hana ho'omākaukau i ka piha'ana i ka'ono, kahi e ho'omā'ona ai a hā'awi'ia kahi lumi no nā'ano like'ole.

'O ka papa hana ho'omākaukau no ka pancake me ka hīna'i kī piha

Ua'ōlelo mua'ia ke'ano o ke kī'aha ma mua, e pena mākou i nā'ano like.

'Āina:

• Nā pua - 2 mau'āpana (inā makemake'ia, hiki iā'oe ke wehe i kahi yolk);
• Hercules (ai'ole kekahi o nā flakes oat'a'ole i emi iho ka nui o ka nui) - 20 grams;
• Milk o nā mea momona o ka momona - 30 grams;
• 'Ala hua'ai - 5 grams;
• 'O ka pa'akai a me nā mea'ala - e'ono.

Ke ho'opiha nei:

• 'O ka palaoa i ka momona o 1.8% - 100 grams;
• Kahe li'ili'i (maika'i maika'i mozzarella) - 20 grams;
• 'Ohi, ka pa'akai a me nā mea'ala - e'ono.

Ho'omākaukau

E ho'okahu i ka waiū a ninini i ka oat. E ho'omaha ia.

Hiki i nā huapi'i Whisk a pa'akai me ka pa'akai a me nā mea'ala, e ho'okomo i ka oats me ka waiū.

E kuhi i ka pīni, e ho'omo'a i ka nihi i ia mea a pa'i a hiki i ka laumā. E ho'omo'a i nā greens, pa'akai a me nā mea'ala e'ono.

E ho oho i ka paila ma ka mahana wela, ka momona me ka'aila.

E ninini i ka hu'u huapuni i loko o ka paila, e'ōwili i ka moa a hiki i ka pāpa'i e uhi pono i ka lalo. No laila e hana'oe i pancake.

I ka wā i pa'a ai ka piko o ka pancake, e ho'omalu pono i ka maka o ka huahana me ka spatula a ho'okahe i luna, e ho'ā'o nei'a'ole e uhaki i ka pono.

E ho'opau i ka pōpō palaoa, a hahao i ka hapalua o ka mea ma kekahi'ao'ao a uhi i ka hapalua o ka pancake, e kaomi wale.

E pa'i i ka oatmeal'ōpili me ka tīhi a me ka lihi ma ka'ao'ao ho'okahi, a laila ma kekahi'ao'ao, e uhi i ka uhi. Pono pono e hō'oia i ka ho'opiha'ia'ana o nā mahana, a hehe'e ka wai.

Pau kēlā!

'O ka helu o ka ikehu o ka pancake he 304 kcal, 14.5 grams o ka protein, 14.4 grams o nā ki'ikuhi, 15 grams o ka momona.

'O ka helu o ka ikehu o ka ho'opihapiha'ana he 151, 21.6 grams o ka protein, 3.7 grams o nā'ōpalu'ono, 5.6 grams o ka momona.

Hiki iā'oe ke lawelawe ma ka lawelawe'ana me nā hua'ai hou e'ono ai.

'O'Oatmeal Diet no nā mea'ae'ole i ka paila

He nani ka lau pākeke, inā'a'ohe mea pale iā'oe. Pehea e loa'a ai i ka mea i pīhoihoi i ka palaka'ole, i loko o ka oatmeal? Nui nā koho:

• Puzzle a loaʻa oatmeal gluten-noa.
• E ho'opili i nā'ohe me nā lālā a me nā lawai'a me ka'ōmole (millet, buckwheat, raiki, a pela aku).
• Ma ka hihia o ka mea e hoʻopiha ana i lilo holomua hope o ua olokaaiaʻe ota niu palaoa. Ma muli o kona'ano hygroscopic he pono ke ho'ohana i 15 grams o ka huahana. Kū'ai, ma ke'ano he oatmeal ma'amau, hā'awi'ia ka papahele i luna.

Nā'ano like'ole o nā kī'aha momona

'Oi aku'o Omelette me ka oatmeal maika'i no ka mea,'a'ole i kūpono ka'ai'ana, a hiki iā'oe ke ho'ohui i ka mea āu e mana'o ai e pono. Hiki i nā mea hou ke'ona a i'ole ka'ono. 'O ka mea hope loa he mea maika'i loa no ka niho maika'i:

• Pāmu (1'āpana), walnuts (10 grams), meli (1 teaspoon), paona (pin). E pa'i i nā pa'ipa'i, e'ānai nui i nā nīpala. E ho'olei i ka hapalua o ka pancake, ka meli, a uhi i ke koena.
• Pākani Curd (100 maumu), ka mea 'aila (2 punetēpona). E ho'omākaukau i ka oatmeal, ka papahele a mākou i hā'awi ai ma luna, e kau i luna o ka pale, e'aila a lawelawe.
• "Apple pie". Ho'oma'ema'e'ia kahi'ōpona nui,'oki'oki a puhi'ia a hiki i ka palupalu me kahi wai'u'uku. Ho'opili i ka pinki o vanilla a me ka kinamona. 'Ohua e like me ka oatmeal ma'amau.
• "Pa'i kākā." I ka paila palaoa no ka'oat bran (mea kanu papa) e ho'onui i 2 tsp. Kāpena kāpeti, 1/2 tsp. 'O ka peelina, ka pinki o ka vanilla, ka nutmeg a me ka hinamona. Inā makemake'ia, e ho'ohui i kahi mea'ala li'ili'i ma ke kumu lā'au. Hiki, e like me ke'ano papa, a ma ka piha'ana ho'i i ka ho'ohana'ana i ka momona momona momona o ka momona'a'ole i'oi aku ma mua o 5%, e ho'onui i kahi vanilla a me ke kō. 'O kēia oatmeal (kahi'oi aku o ka calorie i'oi aku ma mua o 350 mau hana) he mea maika'i loa ia i ka papahele.

Ke'ano o nā kī'aha pa'akai

Palemo iho pancake e hoʻopiha ana i e oe ma ka shortest manawa e hoomakaukau i piha me ka palaoa, a e "kali i kekahi o ka'ōpū" ole, e ninini i ka Pahu Hau, ma ka pono o ka pololi. Ma muli o ka ho'ā'o'ana o ka oat-oats'a'ole kahi kanaka kū'oko'a, hiki ke ho'ololi i nā noi a me kēlā me kēia lumi kuke. Eia kekahi la'ana:

• "Caprese". E hā'awi aku i ka pā'ina i ka ho'ā'o'ia'ana o ka salaladia Italia! No ka hana'ana i kēia, no ho'okahi oatmeal (hiki ke ho'ohana'ia me ka'ōmole) ai'ole 5 mau pōkā o ka mozzarella,'o ka'ōma'a ma'amau, 3-4 mau lau o ke kīhapa a me ka 1 tsp. Pesto. E kaomi i ka palaoa a me nā'ōmato, kau i ka hapalua o ka pancake ma luna, kau i ka basil ma luna a ninini i nā pesto a pau. E uhi i ka pancake i koe a me ka kuke e like me nā'ōlelo ho'ohālike.

• "Belash". A no ke aha? No ka ho'opiha'ana, e ho'oma'ema'e i ka pāpa'a. Ka pipi i ka mea'aila'aila 1 ka li'iki li'ili'i ā hiki i ka'ōma'oma'o gula, e ho'onui i 100 grams o ka mea momona li'ili'i momona mai ka moa a me ka puaki. Ke ho'opiha'ia ka ho'opihapiha, ka manawa me ka pa'akai, ka pepa a ho'onui i nā kumu hou inā makemake'ia.
• E ho'omākaukau i ka oatmeal no ka'aina awakea me ka papa hana hou: no ka ho'opiha'ana, e ho'opili i ka umauma moa ('ohua a moa, 50 grams), ka li'ili'i li'ili'i (30 grams), ka nihi kulina (50 grams) a me ka 1 sliced gherkin. 'O kēia mea i ho'opili'ia me kahi pancake a e'aila ia e like me ka mea ma'amau. No ka'ōmole, e kālepa i kahi grater 1 kahi kūkō li'ili'i, e pīpī'ia me ka pa'akai a waiho no 5 mau minuke a hā'awi i ka wai. E ho'ouluulu no kahi paina 150 grams o ka yogurt momona li'ili'i me kahi'oloka kāleka kālai'ia, 1 tbsp. 'O kahi puna o ka wai lemon, ka pa'akai, ka pepa'ele'ele a me ka kukumba, kahi i ho'oku'u'ia mai ka wai nui. E lawelawe i ka pancake me ka milo a me nā hua'ai hou.