Ovsyanoblin: karinayo, calories, nafaqada

Ovsyanoblin, karinayo oo aynu tilmaan in this article - xal dhab ah in cunto kuwa la daawado caafimaadkooda.

Xukun naftaada: waxaa si deg deg ah loo diyaariyey, waxay leedahay dhadhan fiican, noocyo kala duwan oo kOOsaaR ku koobanyihiin oo kaliya aad male (iyo niyo), wax soo saarka ay u baahan tahay ugu fudud. karinayo aasaasiga ah iyo kala duwanaanta ka hooseeya.

Saxnaanta ku-caan

qaybinta Mass of saxan this ayaa helay 2015. Waxa uu ahaa sidaas fudud iyo wejiyo in isla markiiba helay taageero dadka doonaya inay cunaan uu naftiisa dhibaato gaarsiiyo si aan dhexdooda. Waxay ka kooban tahay ukunta, boorashka iyo caano. Didaan ukunta la Boorash, by waaweyn iyo. dhawaaqyada aan aad u appetizing?

Tani waa marin habaabin, dhadhanka aad ku farxi doonaa. Qiimaha nafaqeyn oo cunto ah sidoo kale waa wanaagsan yahay - mid ka mid Sabaayad at content a calorie hooseeyo waa hodan ku protein, carbohydrates adag iyo dufanka caafimaad ku siin doonaa waqti dheer dareenka of ilamaa aan caloolxumo. Ovsyanoblin weli jeclahay maxaa yeelay waxa ay ka caawisaa in ay "hoosaasin" waxyaabaha uu nebcaa wiilkeedu - gaar ahaan miro. Optionally, waxaad buuxsan kartaa dhammaan noocyada kala duwan ee miraha iyo ovsyanoblin nuts. Calorie halka ay ku kici doonaan, dabcan, laakiin faa'iidooyinka ay noqon doontaa dafiri karin. Sabaayad buuxiyeen inta lagu guda jiro karinta Walxaha ay u dhadhamiyaan, taas oo keenta in ay nafaqo iyo bixisaa baaxadda for kala duwanaansho.

karinayo aasaasiga ah ee canjeelada oo jiis iyo Curd

Qaab-dhismeedka aasaasiga ah ee suxuunta markii hore ku qoran, saxiixo tiro isku mid ah.

Sabaayad:

• Ukun - 2 gogo '(optionally 1 yellow laga saari karo);
• miro giringiriyey (ama size kasta oatmeal aan ka yarayn celceliska) - 20 g,
• baruurta caano celceliska - 30 garaam,
• saliidda cuntada - 5 grams;
• milix iyo dhir udgoon - dhadhamin.

buuxintii:

• 1.8% jiis baruurta - 100 garaam,
• cheese barafku hooseeya (moosarellada aad u wanaagsan) - 20 garaam,
• iyo geedo yaryar, milix iyo dhir udgoon - dhadhamin.

diyaarinta

Kuleyli caanaha iyo ku shub iyaga giringiriyey miro. U ogolow in ay qaboojiso.

Beedka ilaa ukunta siman oo cusbo iyo uunsi, ku dar boorash caano.

Curd farmaajo iyo shabaggeedii dar daraa oo cajiin ilaa dhqaalaha. Ku dar iyo geedo yaryar, milix iyo dhir udgoon u dhadhamiyaan.

Kuleyli digsiga ku shiileyso badan kulayl dhexdhexaad ah, waxa dufan leh saliidda cuntada.

Shub isku dar ah ukunta ama digsigii, jeestay dambe si miisaan ku siman dabooli hooseysa. Oo sidaas ayaad u sameeyaan dubin.

Marka sare ee Sabaayad si tartiib ah clutched pry ku laayeen ee alaabta oo gacaf iyo ka badan u celin, isagoo taxadir in aadan u dhimayaan daacadnimada.

Deminta hawlan yihiin, saaray mid ka mid ah nus ka mid ah buuxintii iyo cover la qaybta labaad ee Sabaayad ah, wax yar riixay.

Fry duubnaadaan ovsyanoblin leh jiis iyo cheese ugu horeysay hal gacan, ka dibna - dhanka kale, ku dhow daboolka. Waxaa lagama maarmaan ah si loo hubiyo in buuxintii waa diiran oo cheese dhalaalay.

Taasi waa!

qiimaha Energy ee Sabaayad ah - 304 calories, 14.5 garaam oo protein, 14,4a garaam carbohydrates, 15 garaam oo baruur.

kOOsaaR qiimaha Energy - 151, 21.6 garaam oo protein, 3.7 grams oo carbohydrate, 5.6 garaam oo baruur.

loo adeego karaa, adeegay khudaar daray ah ay u dhadhamiyaan.

Ovsyanoblin cunto kuwa aan u dulqaadan karin gluten

recipe Sabaayad waa qumman yahay haddii aad waxba haya dib u leeyihiin. Maxaa ku saabsan kuwa ka cabanaya dulqaad in gluten, kaas oo la helay oatmeal? fursado dhowr ah:

• Wareeriyay oo heli oatmeal gluten-free.
• Bedel siiriyaalka buunshaha sareeen ama gluten (sarreen, kaleh, bariis iyo wixii la mid ah).
• In the case of buuxinta macaan noqon bedelka guul giringiriyey miro bur qumbaha. Sababo la dabeecadihiisa hygroscopic waa in la isticmaalaa 15 garaam oo alaabta. Kariyo sida ovsyanoblin caadi ah, la karinayo kor ku xusan la siiyey.

Options for buuxinta macaan

ukunta didaan la oatmeal waa wanaagsan yahay, sababtoo ah waa mid dhexdhexaad ah oo ku filan ay u dhadhamiyaan, iyo waxaad ku dari kartaa in ay waxa aad ka arki taam. wax soo saarka dheeraad ah ayaa noqon kara mid macaan oo macaan. doorasho dambe waa ka gaar ahaan wanaagsan ilig macaan:

• Banana (1 pc.), Loos (10 g), malab (1 hr. Qaaddo), qorfe (u jiido). Jeex muus ah, coarsely ayi nuts ah. Ku rid wax kasta oo Sabaayad badhkiis, ku shub malab iyo daboolo qayb ka hartay.
• Jinka cheese Cottage (100 garaam), maraqa berry (2 Qaadada. qaadooyin). Ovsyanoblin karin, la karinayo oo aynu kor siiyey, gelin on top of farmaajada, ku shub ka badan Maraqa iyo u adeega.
• "Apple goobeed". tufaax Large nadiif ah, garoocad iyo fuud ilaa jilicsan leh qadar yar oo biyo ah. Add qanjaruufo of vanilj iyo qorfe. Kariyo sida ovsyanoblin caadi ah.
• "Karootada Cake". cajiinka on ovsyanoblin (recipe aasaasiga ah) ku dar 2 h. L. karootada kaga daadi on a ganaax grater 1/2 hr l.. Yeel orange, qanjaruufo of vanilj, xawaashka iyo qorfe. Haddii la doonayo, ku dar a bedel sonkor yar ku salaysan dhirta. Fry, sida laga soo xigtay dejinta salka iyo isticmaalka sida buuxinta jiis ah baruurta jilicsan ma aha in ka badan 5%, isagoo intaa ku daray a bedel sonkor yar iyo vanilj. ovsyanoblin Tani (content tamardhac aan ka badnayn 350 si ay qayb dhan) noqon doonaa kale aad u fiican inay macmacaan.

Options buuxinta macaan

buuxinta Sabaayad cusbada aad ha wakhtiga ugu gaaban si ay u diyaariyaan hadhuudh ah oo buuxa, taas oo "joogaan ka mid ah caloosha" in aan la madhin qaboojiyaha, in taam ah oo gaajo. Sababo la xaqiiqada ah in ovsyanoblina dhadhanka maqan shaqsi, waa la beddeli karaa codsiyada kasta, iyo wax kasta oo jikada. Tusaale ahaan:

• "Caprese". Sii saxanka dhadhansiinno Dadka salad ah halyeey Talyaani! Ujeedada this, mid ka mid ovsyanoblin (recipe loo isticmaali karaa gluten ama aan lahayn) Qaado 5 mini-kuul moosarellada, yaanyo u bislaaday, 3-4 basil caleen iyo 1 saac. L. basiilka. Jeex oo jiis iyo yaanyo xaleef, ku rid on badh Sabaayad ah, meel basil ah on top iyo ku shub oo dhan basiilka ah. Dabool Sabaayad haray iyo kariyo sida uu sheegay talooyinka aasaasiga ah.

• "Gudaa". Oo maxaa diidaya? Waayo, shiil buuxinta 1 Tbsp. saliidda cuntada iyo malqacad 1 basal oo la jarjarey yar ilaa brown dahabka, ku dar 100 garaam oo digaag duqadda caatada ama turkey. Marka buuxintii waa diyaar, waxa ay cusbo, basbaas iyo, haddii la doonayo, ku dar xaawaash.
• Diyaari ovsyanoblin qado karinayo soo socda: Waayo buuxinta isku darka diyaar naasaha digaag la jarjaray ah (la karkariyey ama la dubay, 50 garaam), farmaajo subagga ku yar (30 g), Curd qalalan (50 grams) iyo 1 gherkin jarjaran. Nafarshiruyte Sabaayad walaaqdey iyo kariyo sida caadiga ah. Maraqa, shabaggeedii 1 qajaar yar, kula saydhaa milix iyo meel iska dhigeen ilaa 5 daqiiqo, ilaa aan ku siin doonaa juice. Suugada Mix 150 garaam oo caano fadhi dufan leh xabo oo toon kaga daadi, 1 Tbsp. liin, cusbo, dhulka iyo basbaaska madow, iyo qajaar ka dareeraha dheeraadka cadaadisay. Ku darso canjeelada Maraqa iyo khudaar daray ah.