Oatmeal ke o mong oa mefuta e tsebahalang haholo ea motoho har'a batho ba latelang bophelo bo botle. Litšobotsi tse ntle tsa oatmeal li ka ntlafatsa tšilo ea motho le ho thusa ho theola boima ba 'mele.
Batho ba nkang karolo ka mafolofolo lipapaling ba sebelisa sehlahisoa sena khafetsa. Oatmeal ka metsing - melemo ea sejana sena e u lumella ho hloekisa 'mele oa chefo le ho u fa matla letsatsi lohle.
Melemo ea oatmeal hoseng bakeng sa limathi
Ho ja oatmeal hoseng ho hong le ho hong ho tlatsetsa ho litšoaneleho tse latelang tse molemo:
- ho theola k'holeseterole e mpe, e u lumellang ho eketsa ho kenella ha methapo ea mali. Ka lebaka leo, palo e hlokahalang ea oksijene e kena 'meleng,' me likotsi tsa phefumoloho e khutšoanyane le ho se phutholohe nakong e telele lia fokotseha;
- ho eketsa molumo oa 'mele oa semathi;
- ho eketsa lits'ebetso tsa metabolism 'meleng oa motho;
- ntlafatsa mosebetsi oa litho tsa ka hare tsa motho;
- ntlafatsa mamello ea 'mele;
- e khothalletsa ho chesoa ha lisele tse mafura;
- e khothaletsa ho aha mesifa;
- felisa chefo le lintho tse chefo;
- kamora ho ja motoho, matla a eketsehileng a hlaha.
Ho ja oatmeal ho thusa ho ntlafatsa bophelo bo botle ba 'mele, e leng ntho ea bohlokoa haholo ts'ebetsong ea ho ikoetlisa khafetsa.
Litlhaloso tse amanang le tšebeliso, kotsi ho tsoa ho motoho
Oatmeal ke motoho o le mong feela o se nang li-contraindication tseo o ka o sebelisang mme o sa lematse 'mele oa motho. Mokhelo ke ho itšoara hampe ho gluten sehlahisoa.
Hape, ka bongata ba sehlahisoa se sebelisitsoeng, ho ntša lintho tse nang le thuso 'meleng ho ka etsahala. Hape, ka tšebeliso ea nako e telele, 'mele oa semathi o bokellana le phytic acid, e fokotsang ho monya calcium ho tsoa ho vithamine D.
U ka khetha oatmeal joang?
Oatmeal e na le palo e kholo ea mefuta:
- mafura a mafura. Mofuta ona oa motoho o bohlokoa haholo ho 'mele oa motho, empa o hloka ho pheha pele ho bonyane metsotso e 40-50;
- oatmeal ea panya ha leihlo ke poleiti e tšesaane. Phallo e joalo e potlakela ho sebetsa, leha ho le joalo, ho na le limatlafatsi tse fokolang haholo sehlahisoa se joalo. Ts'ebeliso ea sehlahisoa se joalo e matlafatsoa ka nako e khuts'oane;
- muesli ke motoho o sa hlokeng ho pheha ebile o na le lisebelisoa tse ling tse kang linate, litholoana tse omisitsoeng le lisebelisoa tse ling.
Ha u khetha oatmeal ea boleng bo holimo u lokela ho ela hloko lintlha tse latelang:
- fana ka khetho ho motoho, o rekisoang ka mekotla e bonaletsang. Sehlahisoa se joalo se u lumella ho lekola sebopeho le 'mala oa lijo-thollo. Hape, moreki o tla khona ho bona tse senyang lijalo tse atisang ho hlaha nakong ea polokelo ea nako e telele maemong a sa lokang;
- lithollo kapa lipoleiti li lokela ho lekana ka boholo 'me li be le' mala o bobebe o nang le bosehla bo bosehla;
- Lihlahisoa tsa boleng bo holimo ha lia lokela ho ba le litlatsetso, tse atisang ho etsoa ka litatso tsa maiketsetso;
- ha hoa lokela ho ba le makukuno ka har'a croup,
Oatmeal ea boleng bo holimo ha e na monko o sa thabiseng; bakeng sa baatlelete ba ratang ho matha, ho hlokahala hore ba khethe lijo-thollo tse felletseng.
U ka pheha oatmeal joang ka metsing?
Ho ja motoho ka metsing ke sehlahisoa se molemo ka ho fetisisa ho batho ba mathang. Mofuta ona oa ho itokisa o loketse mpa ebile ha o bake ho ikoetlisa ho boima.
Kamase e hlahang nakong ea ho phehoa ha motoho ke kalafo ea tlholeho bakeng sa palo e kholo ea mafu a ts'ebeliso ea lijo.
Ho pheha motoho ka metsing, o tlameha ho etsa lintho tse latelang tse latelang:
- Pheha linoelo tse peli tsa metsi 'me u kenye likotara tse tharo tsa kopi ea lijo-thollo;
- omisa metsotso e 20, eketsa letsoai ho latsoa;
- ka mor'a ho pheha, eketsa botoro le monokotsoai ho latsoa;
- kamora ho pheha lijo-thollo, ho hlokahala hore o tlohele phala ea motoho bonyane metsotso e 10;
Ho lokisa motoho oatmeal, o tlameha ho etsa lintho tse latelang tse latelang:
- tšela halofo ea khalase ea li-flakes ka setsing sa khalase;
- Pheha metsi, 'me u kenye li-flakes ka khalase e le' ngoe;
- koahela 'me u eme metsotso e 15 ho fihlela li-flakes li ruruha;
- eketsa oli le monokotsoai haeba ho hlokahala.
Mokhoa oa ho lokisa motoho o ka ba motho ka mong, kaha ho na le lipepepe tse ngata. Boemo bo ka sehloohong ke ho boloka limatlafatsi tsohle sehlahisoa.
Ho ja oatmeal bakeng sa limathi ho bohlokoa bakeng sa ho boloka matla le ho ikoetlisa nako e telele.
U ka ja motoho ka ho eketsa litholoana le monokotsoai tse fapaneng. Har'a mefuta eohle ea lijo-thollo, oatmeal e lula sebakeng se etelletseng pele, sena se bakoa ke palo e kholo ea likarolo le melemo ea 'mele.
