Hele momona anei nā oats a lilo paha i ka kaumaha?

Anter

• Pehea e hoʻohana ai i ka oats e lilo i ka kaumaha
• Menu me ka ʻoka e lilo kaupaona
• Nā ʻipesina Ola Oatmeal olakino
• Porridge oatmeal māmā
• ʻO pancake oat bran

Manaʻo ʻia ʻo Oats kekahi o nā cereala olakino a momona hoʻi, no ka mea waiwai lākou i ka B a me nā wikamina, nā minelala e like me ka potassium, ka phosphor a me ka magnesium, nā huakō, nā protein, nā fibers a me nā antioxidant, e lawe mai i nā pono olakino e like me ka pohō kaumaha, hoʻohaʻahaʻa ke kō kō a me nā pae kolesterol a me ka pale ʻana i ka maʻi maʻi ʻōpū, no ka laʻana.

He meaʻai nui ka Oats no ka poʻe makemake e lilo i ka kaupaona no ka mea ʻae ia i ka maʻalahi a me ka lohi o ka digestion a, me ia mea, ʻo nā olonā, e like me beta-glucan, e hoʻonui i ka manaʻo o ka māʻona, kaohi i ka wī, hoʻoliʻiliʻi i ka lawe ʻana o nā momona, hoʻomaikaʻi i ka paʻa. ., hoʻoponopono i ka ʻōpū a hoʻoliʻiliʻi i ka ʻōpū o ka ʻōpū. E ʻike i nā pono āpau o ka ʻoka.

Eia nō naʻe, momona nā ʻōmaka inā ʻai ʻia i ka nui he nui no ka mea he meaʻai ia i piha nā nui o nā calorie, e laʻa me 100 g o ka oats i loaʻa iā 366 calories. No laila, he mea nui e ʻai i ka papaʻai kaulike, me ke alakaʻi ʻana o kahi mea hānai, e hoʻokō ai i nā hopena i makemake ʻia.

Pehea e hoʻohana ai i ka oats e lilo i ka kaumaha

I mea e kōkua ai iā ʻoe e lilo i ka paona, pono e hoʻopau ʻia ka ʻoka i kēlā me kēia lā ma ka palena o 3 punetēpō i kēlā me kēia lā, a hiki ke hoʻohana ʻia i ke ʻano o ka porridge a i ʻole hoʻohui ʻia i nā hua ʻoki a i wāwahi ʻia paha, i nā yogurts, nā wai a me nā huaora.

ʻO ke ala ʻoi loa e hoʻohana ai i ka oats ma ke ʻano o nā flakes, no ka mea he nui ka nui o nā fiber i hiki ke hoʻonui i ka manaʻo o ka māʻona a makemake i ka pohō kaumaha.

ʻO nā mea hana maʻamau, e like me ka palaoa a i ʻole bran, loaʻa ka liʻiliʻi o ka fiber a, no laila, hiki ke hoʻoliʻiliʻi ka hopena i ka pohō kaumaha. Eia nō naʻe, ʻoi aku ke koho olakino e hoʻololi i ka palaoa, no ka laʻana.

Menu me ka ʻoka e lilo kaupaona

Pono e hoʻopau ʻia nā ʻoi ma ka liʻiliʻi ma ka manawa he 4 mau manawa o ka pule, a hiki ke hoʻokomo ʻia i ka papaʻai e like me ka mea i hōʻike ʻia ma ka papa kuhikuhi aʻe.

ʻO kēia kahi laʻana o kahi papa kuhikuhi generic, ʻaʻole i hoʻololi ʻia i kēlā me kēia pono o kēlā me kēia kanaka. ʻO ke kūpono e kūkākūkā i kahi mea hānai e hana i kahi papaʻai papa pākahi.

Nā ʻipesina Ola Oatmeal olakino

ʻO kekahi wikiwiki, maʻalahi e hoʻomākaukau a me nā meaʻai momona oat:

Porridge oatmeal māmā

Hiki ke hoʻohana ʻia kēia porridge no ka ʻaina kakahiaka a i ʻole ka ʻaina awakea.

Nā Pono

• 200 mL o ka waiū skimmed a mea kanu paha (soy, almonds a i ʻole nā ​​oats, no ka laʻana);
• 3 punetēpō o nā kaʻa i'ōwiliʻia;
• Ke kinamona e ʻono ai;
• Sweetener (pono ʻole).

Hoʻomākaukau hoʻomākaukau

Hoʻohui i ka ʻoka a me ka waiū a lawe mai i ka wela a like i ka porridge. E hoʻohui i ka kinamona a me kahi hua i kālai ʻia, e like me ka ʻāpala.

ʻO pancake oat bran

Hāʻawi kēia papa hana i 1 lawelawe a hiki i ka pancake ke hoʻopiha ʻia e ʻono.

Nā Pono

• 2 punetēpu o ka oat bran;
• 4 punetēpō o ka wai;
• 1 hua manu;
• 1 paina paʻakai;
• ʻO Oregano a me ka pepa e ʻono ai;
• Hoʻopiha i ka ʻono.

Hoʻomākaukau hoʻomākaukau

Pākuʻi i nā mea hoʻohui āpau i ka blender a hana i ka pancake i loko o kahi kōkole nonstick. Hoʻopiha me ka moa kuʻi ʻia a i ʻole ke tuna me nā mea kanu, a hiki iā ʻoe ke hoʻohana i nā hua a me ka meli e hana i ka pancake ʻono.

E nānā i ka wikiō ma lalo nei no kahi mea ʻala berena e hana ai ma ka home: