Cin abinci a kan oatmeal porridge - daya daga cikin mafi inganci guda-rage cin abinci, tsara domin mako guda. Yana taimakawa wajen faɗakar da su zuwa kilogram biyar. Bugu da ƙari, sabanin yawancin sauran kayan cin abinci, oatmeal, ba wai kawai an hana wa wadanda ke fama da cututtuka na gastrointestinal ba, amma a akasin haka, yana taimakawa wajen tsara kwayoyin halitta da kuma inganta lafiyar su. Bugu da ƙari, oatmeal, ko kuma oat bran - kyauta mai ban sha'awa ga cin abincin Ducane, amma an haramta izinin cin abinci tare da wannan abincin.
Yadda za a dafa cin abinci oatmeal?
Tsarin abinci na oatmeal na abinci domin wannan abincin - an dafa shi a kan ruwa, saboda haka rasa nauyi zai kasance mafi tasiri. Bugu da ƙari, an cire bugun man shanu da sukari.
Porridge daga dukan hatsi
Sinadaran:
- dukan oatmeal - 200 g;
- ruwa - 1 l;
- Spices (Anise, kirfa) - dandana;
- gishiri da kayan lambu - man dandana.
Shiri
Da farko kana buƙatar shirya rumbun. Don yin wannan, wanke shi, cika shi da ruwa kuma bar shi don kimanin awa 5. Sa'an nan ku haɗa ruwa, ku wanke, ku rufe hatsin da aka shirya a cikin wani sauyi tare da lita 0.6 (3 kofuna waɗanda) na ruwan sanyi, da kuma dafa kan zafi mai zafi na minti 40. Sa'an nan kuma ƙara da sauran ruwa, ƙara gishiri, dafa da porridge har sai ya thickens (kimanin minti 30). Ku bauta wa hatsi ta kara kayan mai da kayan abinci da kayan yaji.
Irin wannan alamar yana daya daga cikin mafi yawan lafiya na oatmeal, yana dauke da iyakar abubuwa masu amfani, tare da yawan adadin kuzari.
Oat flakes porridge
Sinadaran:
- Flakes "Hercules" - 3 kofuna (m);
- ruwa - kofuna waɗanda 4.5;
- gishiri - dandana.
Shiri
Flakes zuba ruwa a dakin da zazzabi, bar don dare. Bisa mahimmanci, wannan mataki zai iya zama iyakance, saboda haka a cikin oatmeal zai zama abubuwa masu amfani. Amma idan wannan bai dace da ku ba, to, zaku iya ɗaukar adadin flakes da ake bukata don kashi daya, sanya su cikin ruwa mai zãfi (rabo daga flakes da ruwa ne 1: 1.25) kuma tafasa a kan zafi mai zafi don minti 3-5, yana motsawa kullum. Salt, kashe zafi kuma bari tsaya a karkashin murfi na minti 5.
Irin wannan abincin yaji ne mai ban sha'awa na karin kumallo, a lokacin cin abinci da waje.