ʻO kahi oatmeal kaʻaiʻole: kahi papaʻaina no ka poʻe e makemake e hoʻemi wikiwiki i ka momona

ʻO kahi kumukūʻai kūpono huakaʻi ma ka 0.1 kg. huahana:

5 mau kumu no ke kōkua oatemaka e kōkua iā mākou e nalo i ke kaumaha

1. Oatmeal (ʻaʻole wale nō e lawe wikiwiki ʻia i ka cereal me ka cereal mākaukau paʻa). No ke ʻano o ka momona a me ka momona o ka meaʻai, ʻo ia ka "hoʻomaʻemaʻe" i ke kino o nā toxins, kolamu a me nā metala kaumaha.

2. He ʻōmala kalepa ka ʻōmaʻomaʻo. Hāʻawi lākou iā mākou i ka ikehu, hoʻonui i ko mākou leo. ʻO ka haʻahaʻa o ka ʻoluʻolu mai ia ʻano kīkī, ʻaʻole like me ka pancakes a me nā ʻōwili, e hoʻomau ana no ka manawa lōʻihi, ʻaʻole hoʻi mākou e hoʻowalewale i ka ʻai ʻana i kahi mea momona a maikaʻi loa i ka lā.

3. Oatmeal - kahi momona kūpono loa. He hopena maikaʻi ia i ke kūlana o ka pehu, ka lauoho a me nā kui. Loaʻa i nā huaora B, nā antioxidants, ka hoʻohemo i ka ʻaihue a hoʻomaikaʻi i ka pono o nā papa. Hoʻokomo ʻia i ka meaʻai, koi ʻia mākou e hōʻole i nā mea momona a "uku" no kēia nele o ka ʻike i ka maka a me ka lauoho. A kōkua ʻoatatemake iā mākou e nānā hou.

4. Aia ka huaʻa Oat i ka thiamine - he huaʻai i hoʻololi ʻia i loko o ke kino i loko o ka serotonin a i ʻole ka hoʻohanohano ʻana i ka hauʻoli. E hoʻomaikaʻi i ka momona, hoʻemi i ke kūnaehana koʻikoʻi, a ʻo ka mea nui - e kōkua i ka haʻalele i ka hana o ka "kahaki" pilikia me kahi mea ʻono. Wahi a he ʻōlelo ʻano ʻokoʻa ʻole ma mua o ka ʻai ʻana i ke kalo i ka ʻai i kahi ʻāpana oatmeal i kēlā me kēia lā no ke ʻano, akā hana maoli nō ia. Ma ke ala, luku ʻia ka thiamine e ka hoʻolaha wela, no laila ke kīkī wela a i kēia ʻano ʻike ʻole ʻole.

5. I ke kauwela, ke makemake ʻoe i ka meaʻai wela a me ke kaumaha ma ke kumu, a maʻalahi ka ʻai a me nā huaora mai nā hua kūmale, nā huaʻai a me nā mea kanu, he ʻakaʻule me ke ʻano o nā kūlohelohe kūlohelohe hiki ke lilo i olakino olakino olakino.

Hiki iā ʻoe ke hoʻohui i ka oatmeal palupalu i nā mea āu e makemake ai.

Ka Palapala Waiwai Oatmeal Lazy

• oatmeal (akā, ʻaʻole i mākaukau hana maikaʻi ʻia a ʻaʻole cereal koke)
• yogurt kūmole-calorie maoli me ka hoʻohui ʻole, kaona a me ka kefir kumu ʻole
• waiū

E kāwili i nā mea kanu a pau i loko o kahi kīʻaha, hoʻowalewale i kahi pahu, pili a hoʻouna ʻia i ka friji i nā liʻiliʻi he 4, a ʻoi paha ka pō. I loko o ka friji, kū kahi mau pahu e hala no nā lā 2-3.

1 ka mākaukau o ka oatmeal (400-500 ml) he lawelawe lawelawe no ka hoʻokahi. He mea kūpono ia e hoʻokuʻi i waho o ka friji a lawe pū me ʻoe i ke keʻena a i ʻole i ka gym.

Lifehacks no nā mea hoʻomaka

• Hiki ke hoʻololi ʻia ka waiū a me ka yogurt me nā ʻano lāʻau lapaʻau - no ka laʻana, ka niu, soy a i ʻole almond. A i ʻole e hoʻololi i ka waiū i ka banana puree a me ka waiū me ka wai inu maʻamau.
• Makemake ʻoe e hana i ke ʻoni ʻoatmeal? E kōkua kēia i ka maiʻa, kohi a i ʻole ʻeleʻele apricots
• Inā ua kuke ʻoe i ka oatmeal maloʻo no ka manawa mua loa, e nānā i kahi hapa o ka 1 wahi oatmeal i ka ʻāpana hapa 1 a lue paha. I ke kakahiaka hiki iā ʻoe ke lawe mau i ka hopena i ke ʻano maʻamau o kāu āu e makemake ai.
• Hoʻomaopopo mauʻu he nui "superfoods" - e like me nā hua chia, flaxseed a goji hua, a me ka ʻala nui i nā hua maloʻo, ua hoʻihoʻi i ka wai nui.

E ʻoi aku ka maikaʻi o ka paila inā, ma mua o ke kō, ka momona iā ia me ka meli a i ʻole ka lau mai

ʻO ka ʻekemea maloʻo me nā kāloti a me ka yogurt

ʻAʻole hiki i ka momona maoli o nā kāloti a me ka meli ke paʻi i kēia porridge, he palaʻai, a ʻo ka cream cream a me nā hua chia e hoʻololi ai ia i loko o ka māno a kulou

He aha kāu e pono ai:
125 g hau kūlohelohe
1 kāroti nui
2 tbsp ʻōmaʻomaʻo paʻu
ʻ½ kīʻī oatmeal
175 ml waiū
1 tbsp hua chia
½ pahu vanilla a i ʻole 1 sachet o ke kōpaʻa vanilla
1 tbsp meli
limima o na karisa
he māpana o ka pāpaʻi lepo
he mākeke o ka paʻakai

1. Kūpī i nā kāloti ma luna o kahi māla keleawe. Inā ʻoe e hoʻohana i ka vanilla van - ʻoki ʻia i ka hapalua a ʻōpala i nā hua.

2. Hoʻohui maikaʻi i nā meaʻala āpau i loko o kahi kīʻaha. A laila e hoʻokaʻawale i kahi kīʻaha me kahi uhi laka paʻa (pono ʻoe i ka pahu me kahi volume 450-500 ml), e pani paʻa loa a hoʻopaʻa iā ia i loko o ka friji i nā liʻiliʻi he 4, a ʻoi paha ka pō, i ka pō.

ʻO ka ʻekemea maloʻo me nā kāloti a me ka yogurt

Maʻaleʻa oatmeal me nā strawberry

Kūleʻa maikaʻi loa ke kauwela, kahi hiki iā ʻoe ke hoʻololi palekana ma ke kau. Ua hele mai kahi ʻōpala? Hoʻohui i nā cherries a i ʻole nā ​​currants ʻeleʻele. ʻO nā Gooseberries a i ʻole ʻuala ʻono paha i kūpono. A me nā raspberry a i ʻole nā ​​ʻeleʻele e huli ia i nā mea nani wale nō!

He aha kāu e pono ai:
125 g haʻahaʻa kalepa kai kūono maoli
ʻ½ kīʻī oatmeal
175 ml waiū
1 tbsp hua chia
½ pahu vanilla a i ʻole 1 sachet o ke kōpaʻa vanilla
1 tbsp meli
100 g nā huaʻala hou
2 tbsp ʻōmole kirīmole ʻōmaʻomaʻo
½ lemon
he mākeke o ka paʻakai

1. Hoʻokuʻu i ka zest mai ka lemona me kahi pākana liʻiliʻi, ʻoki i ka wai wai. E ʻokiʻoki i nā ʻōpala i mau ʻāpana liʻiliʻi. Inā ʻoe e hoʻohana i ka vanilla van - ʻoki ʻia i ka hapalua a ʻōpala i nā hua.

2. Hoʻohui maikaʻi i nā meaʻala āpau i loko o kahi kīʻaha. A laila e hoʻokaʻawale i kahi kīʻaha me kahi uhi laka paʻa (pono ʻoe i ka pahu me kahi volume 450-500 ml), e pani paʻa loa a hoʻopaʻa iā ia i loko o ka friji i nā liʻiliʻi he 4, a ʻoi paha ka pō, i ka pō.

Maʻaleʻa oatmeal me nā strawberry

Maʻaleʻa oatmeal me ka paila

'O Pi he hua i ka wā pono. I ke kauwela, e hoʻohana i nā huaʻai mai kou māla, a i ka hoʻoilo, ua kūpono nā huaʻai mai ke kahua kūʻai a a i ʻole nā ​​pears mai ka compote. Hoʻoponopono i ka nui o ka meli iā ʻoe iho, ma muli o ka momona o nā huaʻala.

He aha kāu e pono ai:
125 g haʻahaʻa kalepa kai kūono maoli
ʻ½ kīʻī oatmeal
175 ml waiū
1 tbsp hua chia
½ pahu vanilla a i ʻole 1 sachet o ke kōpaʻa vanilla
1 tbsp meli
1 ʻehā paʻ
he māpana o ka pāpaʻi lepo
he puʻu keleawe
he kupa o kahi nutmeg (koho)
he mākeke o ka paʻakai

1. Poma o ka ʻili a me nā hua. Iʻa ʻoki liʻiliʻi i nā cubes. Inā ʻoe e hoʻohana i ka vanilla van - ʻoki ʻia i ka hapalua a ʻōpala i nā hua.

2. Hoʻohui maikaʻi i nā meaʻala āpau i loko o kahi kīʻaha. A laila e hoʻokaʻawale i kahi kīʻaha me kahi uhi laka paʻa (pono ʻoe i ka pahu me kahi volume 450-500 ml), e pani paʻa loa a hoʻopaʻa iā ia i loko o ka friji i nā liʻiliʻi he 4, a ʻoi paha ka pō, i ka pō.

Maʻaleʻa oatmeal me ka paila

ʻO kahi oatmeal me nā currants ʻeleʻele a me nā walnuts

Hoʻonohonoho ʻia ka ʻākena "kahi i kau ʻia" i kahi loiloi punahele kaulana, kahi i hoʻohui ʻia ai nā nati me ka blackcurrant. Kūleʻa mai kēlā ʻaoʻao kēia ʻaoʻao i kahi kīʻai olakino a olakino.

He aha kāu e pono ai:
125 g haʻahaʻa kalepa kai kūono maoli
ʻ½ kīʻī oatmeal
175 ml waiū
1 tbsp hua chia
½ pahu vanilla a i ʻole 1 sachet o ke kōpaʻa vanilla
2 tbsp meli
lima o nā currant ʻeleʻele
3-4 walnuts
he mākeke o ka paʻakai

1. ʻoki a ʻokiʻoki paha i nā nati i loko o kahi kumala i nā ʻāpana nui - pono lākou e ʻike i loko o ka porridge. Inā ʻoe e hoʻohana i ka vanilla van - ʻoki ʻia i ka hapalua a ʻōpala i nā hua.

2. Hoʻohui maikaʻi i nā meaʻala āpau i loko o kahi kīʻaha. A laila e hoʻokaʻawale i kahi kīʻaha me kahi uhi laka paʻa (pono ʻoe i ka pahu me kahi volume 450-500 ml), e pani paʻa loa a hoʻopaʻa iā ia i loko o ka friji i nā liʻiliʻi he 4, a ʻoi paha ka pō, i ka pō.

Mana‘o Kōkua: Hiki ke hoʻololi ʻia ka blackcurrant me nā blueberries, e hōʻemi i ka nui o ka meli

ʻO kahi ʻōmole maloʻo me nā currants a me nā walnuts

Laat oatmeal me ka pīkī pīkī a me ka maiʻa

He pōkā huaʻai maoli. ʻO ka Urbech a me ka lau, he mea nui loa ia i ka nui o ka calorie, akā inā ma kahi lā ke luhi nei, a laila ʻaʻole ʻoe e ʻike i kahi ala maikaʻi aʻe e "hoʻoiho hou i nā pā."

He aha kāu e pono ai:
1 maiʻa papake
ʻ½ kīʻī oatmeal
200 ml o ka waiū
1 tbsp hua chia
½ pahu vanilla a i ʻole 1 sachet o ke kōpaʻa vanilla
1 tbsp meli
2 tbsp peʻa peʻa a urbeca paha
he mākeke o ka paʻakai

1. Komi i ka hapalua o ka maiʻa i kahi kāwili palupalu, ʻoki loa i kekahi hapa i 5 mau cubes cub. Inā ʻoe e hoʻohana i ka vanilla van - ʻoki ʻia i ka hapalua a ʻōpala i nā hua.

2. Hoʻohui maikaʻi i nā meaʻala āpau i loko o kahi kīʻaha. A laila e hoʻokaʻawale i kahi kīʻaha me kahi uhi laka paʻa (pono ʻoe i ka pahu me kahi volume 450-500 ml), e pani paʻa loa a hoʻopaʻa iā ia i loko o ka friji i nā liʻiliʻi he 4, a ʻoi paha ka pō, i ka pō.

Laat oatmeal me ka pīkī pīkī a me ka maiʻa

Nā ʻāpana kuke

1. Lawe i ke aniani hoʻohuihini ʻana nui, ninini kefir, ninini i ka erythritol.

Manaʻo Kūleʻa: I mea maikaʻi e hoʻōla maikaʻi i ka erythritol i kaʻaila maloʻo, hiki iā ʻoe ke lūlū iā ia i loko o kahi hale liʻiliʻi liʻiliʻi. E hoʻoulu maikaʻi ka erythritol i lalo o ka pā i koi ʻia. Kahi ʻia kahi ʻano kīwila liʻiliʻi, no ka laʻana, mai Clatronic, kūpono ia no kēia.

1. E hoʻohui i nā hua chia a hoʻohui maikaʻi. ʻOiai e ʻā ana nā hua, pono ʻoe e ʻoki i ka pīni vanilla a huki aku i nā hua kanu.

Inā pono, ma kahi o nā palaala, hiki iā ʻoe ke hoʻohana i ka vanilla extract a i ʻole nā ​​mea pili i kō. Pono e ninini i nā grains (ʻekiki) i ke kefir a hoʻohui maikaʻi.

1. Hoʻohui i nā pīpī soy a me nā hua pua. Waiho i nā ʻōpala ma luna me he mea hoʻonaninani, e pīpī i ka hemp ma luna.

Hana a. Hoʻopili i ka uhi aniani o ka ʻono a hoʻōki i ka pō pōkole.

ʻAno momona a me kahi maikaʻi i ka lā!

Loaʻa nā pono

ʻO ka oatmeal pō, e kulu ʻia me ka ʻono, kefir a me ka waiū ʻole i ka waiū ma luna o ka wai no ka pohō ʻana me nā huaʻai, nā huaʻai, kahi meaʻai maikaʻi a olakino, kahi punahele maikaʻi no ka hoʻolilo ʻana i ka momona me ka papa ʻaina oatmeal maʻamau, kahi kīleʻa hoʻokaʻawale ʻona no ka kakahiaka kakahiaka, a he nui nā pono.

1. ʻO ka pāʻina olakino wikiwiki me ka kuke ʻole.
2. ʻO ka hiki ke hoʻomākaukau i nā ʻāpana no ka hebedoma holoʻokoʻa.
3. Loaʻa ka waihona o nā mea kanu i loko o ka oatmeal i loko o kahi pahu.
4. ʻO ka hoʻopiha wikiwiki ʻana i ka ʻōpū no ka lōʻihi.
5. E hana i nā loli like ʻole me nā mea punahele punahele.
6. Ke hana wikiwiki nei ma ka home he wikiwiki a maʻalahi hoʻi.
7. He ʻono loa a he maʻalahi hoʻi ka porridge no ka hoʻoneʻe ʻana.
8. Hoʻonui i nāʻike aloha i nā protein a me nā mea kākā.
9. Hoʻopau i ka hoʻoluhi kaumaha.
10. Hoʻomaʻamaʻa i ka manaʻo o ka pōloli i kahi lōʻihi lōʻihi.
11. Hoʻololi līlī ʻia ʻo Porridge, nā saturate i ka momona me ka ikaika i ka wā e hoʻomaʻamaʻa kino ai.
12. Paipai ka Protein i loko o ka oatmeal i ka hoʻololi ʻana o nā mea kanu i nā io, ʻo ka mea nui ka mea nui ma hope o ka hoʻomaʻamaʻa ʻana.
13. ʻO Oatmeal kahi huahana olakino maikaʻi no ka meaʻai maikaʻi (PP).
14. Aneane hoʻokaʻawale a me nā momona.
15. Hiki ke lilo e lilo ma mea ma waena o ka papa ʻaina nui, kahi ʻino oat oatemeal i mua o ka hale leʻo.
16. Inā ʻaʻole ʻoe e ʻike pehea e lilo ai i ka paona i ke kauwela, a laila ua lilo kahi oatmeal i loko o ka pahu i kahi koho kūpono no ka pohō ʻana o ka paona.
17. No ka hana i ka porridge, pono wale ʻoe i kahi ʻāpana oatmeal a me kahi pahu aniani.
18. Inā ʻoe e nalowale ana i ka momona, e kuke wale ʻoe i ka porridge pono wale nō iā ʻoe.
19. Ka momona ka Oatmeal i ka maiala, nā minamina momona, i hui pū ʻia me nā huahana waiū, ʻūleʻa oatmeal i loko o kahi pākī e hoʻomaʻemaʻe i nā ʻawaʻawa.
20. ʻO ka Oatmeal i loko o ka pahu ʻaina kūpono, he kakahiaka, ʻaʻole nui ka manawa e kuke ai: hiki iā ʻoe ke lawe me ʻoe e hana.
21. ʻO kahi pāʻai, kahi ʻano maʻamau no ka oatmeal.
22. Mālama ka liʻiliʻi o ka pahu pahu i ka nui o ka lawelawe ʻana.

Pehea e koho ai i nā waihona

Ma mua o ka hoʻomākaukau ʻana i ka oatmeal i loko o kahi kīʻaha, pono ʻoe e koho i ka nui o ka pulu. Hiki iā ʻoe ke kuke i ka oatmeal ma loko o kahi pānaʻi a i loko o kēlā me kēia kīʻaha - kahi pahu manu, he panana.

ʻO kēlā me kahi pahu me kahi nui e like me 1 ka lawelawe ʻana o ka porridge e kūpono:

• ka nui o 1 lawelawe lawelawe no ka palupalu oatemeal he 1 ipu o ka wai + oatmeal + additives,
• Mākaukau ka ʻōmole palāʻau i loko o kahi pahu kīʻaha me ka mana o 400 ml (0.4 l) a i ʻole ka 500 ml (0.5 l), ʻoi aku ka kohu me ka ʻāpana ʻāʻī a hoʻopili ʻia me ka uhi ʻana o ka ea.
• hiki, hiki ke kūʻai aku i ka ʻeke ma nā kūhā, nā ʻāpana like me nā leʻa i hoʻolaʻa ʻia no ka kuke ʻana i ka oatmeal ma hope o ka ʻai ʻana i ka meaʻai: ka meli, ka ʻono ʻono, pastes.

Pehea e kuke ai i ka oatmeal pō i loko o kahi pahu

ʻO ka ʻano maʻamau no ka oatmeal palupalu i loko o kahi pahu i loaʻa nā huahana i kūʻai ʻia ma kekahi hale kūʻai. ʻO nā mea āpau e pono ai e kuke i ka oatmeal palau ma ka home, me ka hoʻohana ʻana i ke ʻano makaʻala, e lawe i kahi kīʻaha me ka hiki o 0,5 l:

1. E ninini i ka oatmeal. ʻO nā koho o ka oatmeal palaka i loko o kahi pahu - hapalua o kahi kīʻaha o Hercules i hoʻokahi aniani o ka wai.
2. E ninini i ka cereal me ka waiū a me ka yogurt maoli, ʻo ka nui o ka wai o ka waiʻī e lilo ia i aniani o ka wai.
3. Hoʻopili i ka pā.
4. E lulu i ka pahu.
5. E hoʻihoʻi a kakahiaka.

I ka pō, i loko o kahi pā, i hoʻoluhi ka oatmeal me ka waiū, hoʻoulu, hoʻoulu i loko o ka yogurt, a me ka ʻuahi i lilo i mau ʻoluʻolu a ʻono. I ke kakahiaka a i ʻole koke, ua hoʻohui ʻia ke koena o nā meaʻono i ka ipu e hoʻāʻo ai:

• nā kīʻaha hua,
• nā huaʻala
• ʻoki o ka paukā i hoʻomake ʻia
• ʻōpū kōpaʻa ʻapōpō
• ʻōpala i hoʻomoʻa ʻia
• nā poʻe kāʻei
• ʻōpala
• poʻe kēkole
• maiʻa
• persimmon
• kiwi
• ainalaka hola.

Nui nā hiʻohiʻona a me nā ʻano ʻē aʻe, inā e lawe ʻoe i ka waihona waiū, a laila hiki iā ʻoe ke ninini i ka oatmeal me ka waiū, ka waiu, ka waiū i hoʻomoʻoni ʻia ʻia, hoʻōla i ka pīpī ma kefir, soy wai.

E hoʻomaikaʻi i ka momona a me ka momona, hoʻohui i kāu mau punahele punahele:

• Kāleka
• ʻōmole polike
• pauku koko
• vanilla
• nutmeg
• ʻōpala lepo.

No ka pohō kaumaha, ninini ʻia ka oatmeal me ka wai, nā wai momona hou, decoction me ke kō ʻole. Hoʻohana ʻia nā hua maloʻo, nā kumua hana o ke kō, nā kōnona kūlohelohe, ka meli, ka lemi huaʻala ke lilo nei i mea aloha.

E hana ʻoi aku ka maikaʻi o PP i ka oatmeal, ʻoi aku ka maikaʻi o ka hoʻokomo ʻana i loko o kahi pā.

1. ʻO nā hua fllax
2. Pūleʻa Chia
3. Nā Walnuts.
4. Nā ʻolemona
5. Nā nati Cashew.
6. Nā hua kanu melemele
7. Nā pua Pine.

ʻOatmeal me ka yogurt i ka pahu

Me kahi pāʻina maikaʻi i ke kīʻaha mai ka pahu - ʻino oatmeal me ka ʻākala e kiʻi ʻoe i ka paipai o ka ikehu no ka lā holoʻokoʻa, i loko o ka pāʻina awakea maikaʻi a ʻoluʻolu.

• oatmeal Hercules - hapalua o ke kīʻaha,
• kinikini - ka hapakolu o ke aniani,
• ka waiū he hapakolu o kahi kīʻaha
• maiʻa
• Kāleka.

1. E ninini i ka Hercules, ka palaʻai, ka waiū, nāʻaila i loko o kahi pahu.
2. Hoʻopili a lūlū maikaʻi me ke hui pū nā mea a pau.
3. E kau i ka pahu i pani ʻia i loko o ka friji i ka pō pō.
4. I ke kakahiaka, wehe, hoʻohui i kahi ʻāpana o ka maiʻa, kāwili ʻana.

Hiki iā ʻoe ke mālama i nā lā 3, ʻai i ke kohu ʻia.

Nāʻaina: oatmeal i loko o kahi pahu o kefir

Hoʻomau ʻia ka oatmeal i loko o ka pahu i like me kēia maʻa i ka kefir, e like me ka papa ʻaina a mua ʻole paha, i mea e kuke ai, pono ʻoe e kūʻai a loaʻa i nā huahana wai hoʻomau ʻia i mua o ke alo - kefir me ke kīwī. Hoʻohui maikaʻi ʻia ka oatmeal me ke kō kekeke i nā kōpala, nā wai a me nā ʻāpana o ke kala e hoʻopalapula i ke kīʻaha, he kīwī me ka huʻu.

• oatmeal - 4 punet,
• kefir low low - ke kīʻaha piha ʻole.
• momona momona kāwāhi - hapa hapalua,
• ʻulaʻula - he kiko liʻiliʻi,
• kāla pua - 1 tsp,
• Noiʻa - 4-5 mau huaʻa.

1. E ninini i nā līlī a me nā hua pua i loko o kahi pā, kāwili me kahi puna.
2. E hoʻohui i nā ʻōpala i ʻoki ʻia.
3. E hoʻokomo i ka pīkī a i nā pōpoki ʻōmaʻomaʻo.
4. E ninini i ka kefir. E pani i ka ipu.
5. E hoʻomaʻemaʻe i kahi o kahi mal a a kakahiaka.

E mālama a hiki i 2 lā mau lā, eʻai i ka oatmeal chilled.

Hoʻohui maikaʻi loa ka oatmeal i loko o kahi pahu o ka maiʻa: kūʻono

Me kahi paina, maikaʻi ka oatmeal me ka waiū no ka mea ʻo ke ʻano o ka umauma me ka koko e nānā i mea nani, nani loa, ʻono i ka waiū-chocolate me nā ʻāpana lau o ka maiʻa.

• hapa hapalua o ka waiū
• oatmeal - 3 punet,
• paina lau ʻala
• huaka - 1 tsp,
• kinona - 3 tbsp.,
• meli a me kaʻuala - 1 tsp

1. I loko o ka ipu a mākou i hoʻokomo ai i ka oatmeal, waiū, ka mika, ka koko, ka mea ʻono.
2. Hoʻopili mākou i ka pānaʻi, lulu maikaʻi, no laila ke hui pū nā mea kanu a pau.
3. E wehe, e kau i ka ʻāpana o ka maiʻa a hoʻomoe ʻia me kahi puna.

Hoʻopili i ka uhi o ka pahu, waiho i kahi kahi anu i ka pō. E hoʻomau i ka 2 mau lā. ʻAi ʻia mākou i kaʻaila.

Hoʻomaʻemaʻe i ka oatmeal ma ka wai i loko o kahi pahu

No ka pohō kaumaha, ʻoi aku ka maikaʻi o ka kuke ʻole me ka waiū - ʻoatū me ka wai hoʻolapalapa. E hoʻolapalapa i kahi ipu wai a ninini i ka wai i loko o kahi pā o oatmeal. E kū no 5 mau minuke a hiki i nā palupalu nā ʻōlapa. A laila e hoʻohui a hoʻohui i nā mea kanu mai ka leʻa e like me ka papa inoa.

No ka kuke ana ʻoe e pono ai: nā aila oat koke - 40 mau mika, ka wai - 1 kīʻaha, nā ʻalemona - 1 kīpē, nā hua maloʻo (cranberry, blueberries, cherries) - 1 mau kīʻaha, pāpaʻa i meaʻono.

Oatmeal me Chia

Maikaʻi ʻo Oatmeal iā ia iho, ʻoi aku ka mea e ʻōlelo nei "koi kuke" ma ka ʻalapona. I ka hui pū ʻana me nā hua Chia, oatmeal i loko o ka pā ka hoʻoluhi ʻana i ka manawa ʻaʻole iʻoi aku ma mua o ka ʻano maʻamau. Akā ʻo ka paila i ka wā o ka hoʻomakeʻa ʻana i nā hua Chia i loko o ia mea e hoʻopili ʻia me nā huaora pono, nā mea i hiki i nā mea i pono e hoʻomaikaʻi ai i ke olakino.

ʻAʻole kūpono ka kuke wikiwiki, no ka cereal pō pōkole, ʻoi aku ka maikaʻi o ka haʻalele ʻana iā lākou no ka kuki ʻana i nā kuki oatmeal.

• oatmeal - 50 grama,
• Chia hua - 30 kalama,
• waiū (bipi, niu a i ʻole almond) - 250 ml,
• paina - 1 liʻiliʻi
• ka meli a me ke kōpaʻa e hoʻāʻo.

1. E hoʻokomo i ka cereal i loko o kahi pahu.
2. Top me nā hua chia.
3. E hoʻomoʻa i ka maiʻa i ka maiʻa aniani me ka wī a blender.
4. Kaomi me ka 1 punetēpē o ka meli a me ke kō.
5. E ninini i nā mea i kau ʻia me ka waiū.
6. Hoʻopili i ka pahu me kahi pānaʻi, lūlū pono.
7. Hoʻouna ma loko o ka friji no ka pō.

Aia kahi oatmeal chilled, mālama a hiki i 4 lā.

ʻOatmeal i kahi pahu me nā currants

Laatmeal maloʻo maloʻo me nā currants a me nā pālala puaʻa - kahi pāʻina kakahiaka sōla. Loaʻa ka pōmaikaʻi o ka ʻaina kakahiaka i nā ʻāpana kūpono i wae ʻia a me ka hoʻohui pū ʻana i hoʻokahi pahu o nā meaʻai maikaʻi loa: nā hua flax, nā ʻāpala a me nā hua currant.

• currants (ʻeleʻele, ʻulaʻula a ʻulaʻula paha) - hapa kīʻaha,
• haʻahaʻa haʻahaʻa haʻahaʻa - 4 tbsp.,
• mea ʻōpala o 2 -.
• kālai pua - 1 ʻai.
• hauʻawa momona - 1 papa

1. Hoʻohui i ka oatmeal, flax seed, syrup, aila i ka kīʻaha.
2. Hoʻopili i ka uhi, lulu maikaʻi.
3. E wehe a hoʻohui i ka currants.
4. E hoʻokomo i loko o ka friji i ka pō (e kūʻai a hiki i 4 lā). ʻAi ʻia mākou i ka oatmeal chilled.

ʻOatmeal me nā huaʻai i loko o kahi pā

Hiki iā ʻoe ke hoʻohui i kekahi hua i ka palena starat oatemeal, i ke kauwela - keʻōlima, nā pears, nā pā, nā ʻōpala, nā apricots, nā apu a me nā hua. I ka hoʻoilo a me ka makahiki āpau a puni, he mea leʻaleʻa e hoʻomau i ka paila pō i ka pō me ka lau, a hua pāpaʻi: kao, mandarin.

• oatmeal - 2 punet,
• mālo maoli - 3 tbsp.,
• hapa hapalua o ka waiū
• aū ʻona (jam) - 1 mau ʻauʻau,
• tangerines - 1 pc.

1. Hoʻohui i ka oatmeal, ka waiū, ka inikini, ka melemele i ka wai.
2. Hoʻopili i ka pākuhi a lulu i ka ipu a hoʻāla ka hua.
3. E wehe, e hoʻohui i ka pahu mandarin slice i ʻelua ʻāpana, hui ʻia me kahi pā.
4. E pani i ka uhi o ka pahu a waiho i loko o kahi anuanu i ka pō.

E mālama a hiki i ka 3 lā. Hoʻokomo ʻia ka oatmeal

ʻO ka oatmeal me ka apple a me ke kinamona

ʻO Apple me ke kinamona - ʻelua mau mea meaʻai, ua hoʻohana ʻia ia i ka mākaukau ʻana o nā kīʻaha ʻeke momona no nā pōpō momona, e hana i nā mea ʻono hua me ka kinamona lepo. Maʻaleʻa oatmeal me kahi kōmato - kahi sela leʻaleʻa a maikaʻi, ʻono a me ka momona i loko o ka pahu pahu.

• oatmeal - 2 punet,
• kahi paila liʻiliʻi - hapa
• appleauce - 2 tbsp.,
• kalima lepo - hapa hapalua
• mālo maoli - 3 tbsp.,
• pua ka pua - 1 tsp

1. E hoʻokomo i ka oatmeal, ka waiū, ka kuki, ka cinnamon a me ka meli i loko o kahi pahu.
2. Hoʻopili i ka pākuhi a lulu a hiki ke kāwili pū ʻia nā ʻano mea kanu.
3. E wehe i ka hoʻohui i ka apelauce a me nā apana apopo a kāwī mālie.
4. Hoʻopili i ka uhi o ka pahu a waiho i loko o ka friji no ka pō.

Store 2 lā lā, e ʻai i ka oatmeal chilled.

Pehea e hana ai i kahi pāʻina leʻaleʻa: 5 mau manaʻo no ka paʻakai

Pono nui ka Oatmeal ma waena o nā mea aloha i ka meaʻai no ka hoʻolilo ʻana, ʻoi ʻia ka mea momona no ka meaʻai kūpono. Mai ka oatmeal, ua hoʻomākaukau ʻia nā pancakes meaʻai no ka ʻaina kakahiaka, kāʻai ʻia, me ka hoʻohana ʻana i ka pā ʻaʻai PP no nā pancat oatmeal, ua hoʻomākaukau ʻia nā pancakes ma ka wai ma Post. Akā ka ʻai ʻana i nā pancakes ka manawa, ka mea maʻamau ʻaʻole lawa i ke kakahiaka.

Hāʻawi mākou iā ʻoe e koho i nā koho kūpono loa no ka hoʻomaha wikiwiki, hoʻopiha i nā ʻekena maʻamau oatmeal ma luna. 5 mau manaʻo hou no ka oatmeal i loko o ka pahu wai - nā manaʻo no kahi ʻaina maikaʻi, olakino a me ka wikiwiki e pono ai ʻoe e kuke, ʻai i ka oatmeal chished. ʻO nā mea āu e pono ai e kuke i ka oatmeal palaka ʻo ka hōʻiliʻili i nā mea kanu i loko o kahi pānaʻi, ninini i ka wai a hoʻokomo i loko o ka friji no ka pō. He manaʻo maikaʻi:

• Me nā lā.
• Me nā huaʻai: blueberries, cherries, cherries, strawberry.
• Me ka waiū i hoʻomohala ʻia.
• No waiʻaʻa me ka wai wai.
• Me ka ʻōmole.
• Me ka "Snowball".

ʻO ka oatmeal waʻa i loko o kahi pahu: pōmaikaʻi a me nā pōʻino

ʻO ka oatmeal, nā lemi oat maʻamau maʻamau, nā sere-lōʻihi nāu mai nā huapoko āpau - nā momona - waiwai nui i nā huaora a me nā mea pono i ke kino o ke kanaka. Oatmeal ka:

ʻOi a kaulana me ka buckwheat i kaulana e like me ka meaʻai meaʻai ʻaina e loaʻa ana ka puhaka i ka haʻahaʻa me kahi haʻahaʻa glycemic index. Ma muli o ka hikiʻana o nā hāmeʻa maloohi ma ka hoʻopalike ʻana i ke ʻano oatemeal ka palupalu, e iho nei ke kaʻina o ke kaʻa ʻana i loko o ke kino, kahi e hiki ai iā ʻoe ke noho piha a pale i ka nui ʻana no ka lōʻihi. Pono ka Oatmeal i loko o ka pahu:

• momona oatmeal no ka lilo ʻana o ka mea kōkua kaumaha e hōʻemi i ka pōloli ma o ka hoʻowalewale ʻana o ka lōʻihi o ka fiber,
• pale i ka maʻi maʻi, no ka hoʻohaʻahaʻa lohi ʻana i ka pae o ke kō i loko o ke koko o kahi kanaka,
• maikaʻi ka porridge no ka hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole,
• kōkua i ka hoʻemi ʻana i ke koko, e kōkua ana i kēlā me kēia lā i ka oatmeal i mea e pale ai a me ka mālama ʻana i nā maʻi cardiovascular,
• ho'ēmi i ka hōʻemi o ka blockage o nā kahe o ke koko, e hana ana i ka hopena o ka lāhui i ka mālama ʻana i ka maʻi hypertension, hoʻohaʻahaʻa i ke koko,
• ua huki maoli ʻoatemeal i ke kinipōpō, i ka hopena laxative,
• Ke ʻai nei i ka oatmeal palauleʻa no ka pāʻina 1-2 mau hola ma mua o ka manawa e lilo ai i mea hana pono ʻole a me ke kōkua no ka poʻe ʻeha e hoʻomehana ʻia ma muli o ka hiki ʻana o nā hāmeʻa haʻalulu a me ka protein
• normalizing metabolism, maoli kēia no ka poʻe momona nui,
• i hōʻike ʻia no nā mea maʻi o ka ʻeha gastrointestinal,
• He antioxidant no ka nani a me ka ʻōpio.

Nui nā pono o ka oatmeal no ke kino kanaka, akā aia kekahi pōʻino mai ka ʻai ʻana i ka porridge? Inā ʻoe e ʻai i ka porridge i ka nui nui, a laila hiki i ka huahana mai nā oats olakino ke huli i mea ʻino a hoʻopilikia i ka olakino kanaka.

Kauoha e Razgadamus. I ʻole ʻoi aku ka hopena maikaʻi loa ma mua o ka mea pono e pono, pono e makaʻala ʻoe i nā ipu oatmeal i ʻai ʻia i ka lā. ʻO nā lakone i loaʻa i ka oatmeal, kaomi lalo o ka phytic acid, hōʻiliʻili i loko o ke kino me ka nui o nā mea nui, e kōkua ana e hoʻoneʻe i ka calcium mai ka iwi o nā iwi.

ʻO nā pono a me nā pōʻino o ka oatmeal, e like me nā meaʻai kaiʻai, e hilinaʻi ʻia ma kona hoʻohana pono ʻana.

ʻO kā Laat oatmeal kahi ʻaina kūpono no ka ʻohana holoʻokoʻa - nā mea ʻaʻole makemake i nā cereals wela (inā ʻoe makemake i nā pāʻina wela, i ke kakahiaka hiki ke hoʻomau ʻia ia i loko o ka microwave). ʻO ke ʻano maʻamau no ka ʻaka he mea kūpono no ka ʻai i ke kauwela kauwela, e hōʻoluʻolu i ka papa ʻaina hoʻoilo, hōʻeuʻeu a hoʻihoʻi i kou mau pā i ka hāʻule, e hoʻihoʻi i kou kaupaona i ka maʻamau i ka puna a hoʻolilo i ka momona i ke kauwela a hoʻololi wale i kāu meaʻai i kēlā me kēia lā ke ʻaluhi ka oatmeal.

Mea kanu no ka Lazy Oatmeal i loko o kahi Jar:

• ʻO ka oatmeal flakes (ka mea maʻamau, koi ʻia i ka kuke kai.) - 3 tbsp. la l
• Kākoʻo ʻaina - 100 g
• Kefir (ʻo kahi hua momona waiū e hiki ana) - 150 g
• ʻŌmaʻomaʻi - 1/2 pcs.
• Apana - 1 pc.
• Nā hua pua - 1 tsp.

Ka wā ʻai. 15 mau minuke

Nā Mahu Pahu: 1

Hola "Lazy Oatmeal i loko o kahi Jar":

Hoʻopau i kā mākou huahana. ʻAʻole pono nā kuke kuke a me nā hua flax, akā ʻo nā hua flax kahi kumu o nā vitamina, nā minelala a me nā fiber, a ke manaʻo nei wau ʻike nā mea āpau e pili ana i nā pōmaikaʻi o ke kao moa))) Nā huaʻai no kou makemake. Ka poʻe pōmaikaʻi ʻaʻole pono e nānā i nā calorie kiko o ka pāʻai hiki ke hoʻohui maluhia i nā hua maloʻo, nāʻaila a pau, nā huaʻai, nā pōkoki, ka niu, sesame, ke kō, ka meli a pēlā aku. ʻO kēlā me kēia manawa kahi ʻōmaʻomaʻo hou))) He kauoha i loaʻa i ka pā o ka nui kūpono me ke kaila ʻona pūpū))) He pahu pahu o nā ʻūlē i kūʻai ʻia me ka nui o ka 400 ml)))

Hoʻohui Hercules no 1-2 mau minuke i loko o ka pā maloʻo me nā mea ʻala. Loaʻa iaʻu nā kāleka a me ka cardamom lepo. Inā ʻaʻohe manawa, hiki iā ʻoe ke palekana me ke kūpaʻa i kēia ʻanuʻu. Hoʻohui pinepine ʻia ʻole me nā mea ʻole a hoʻomoʻa ʻole ʻia me ka hoʻōla ʻole ka mea ʻole i ka ʻono.

Hoʻouna ʻia ʻo Hercules i loko o ka ipu, hoʻohui i nā hua flax. Hoʻopau hua. ʻO ka mea mua wau e hoʻohui i kahi ʻoni a hui ʻole, hoʻāʻo wau e hoʻowalewale i mea e loaʻa hou ai ka wai, akā ʻaʻole pono kēia, hiki iā ʻoe ke hui pū me ka nui o ka panaticism)))

A laila e hoʻohui i ka pīkī a me nā hua āpau.

Top me ke kefir a laila e kāwili pono. Hiki ke hoʻomoʻi maluhia ʻo Kefir))) ua kuke wau me ka waiū, hoʻomoʻa ʻia i ka wai i hoʻomoʻo ʻia, kaona, ka ʻaila, ka ʻona, ua ninini wale nō i ka waiū, akā ʻaʻole i loaʻa kēia koho, no ka mea makemake au i ka porridge)))

Ma kēia ʻano, hele ka ʻaoʻao kakahiaka a me aʻu a ke kali nei i nā ʻēheu)))

P.S. Inā ʻoe e hoʻohana i kahi huaʻai waiū-ipo a me nā huaʻai wai ʻole (no ka laʻana, he maiʻa), a laila e kuhikuhi ʻia e hoʻohui i ka wai a i ka waiū i nā mea ʻai, he mea liʻiliʻi e uhi ʻia me ka wai, a i ʻole ʻoe e hoʻohana i nā cereals i ʻole ka pono ke kuke.

ʻAno momona a me ka hoʻomaikaʻi no kou nānā

Hoʻopili i ka Kuki ma ka hui VK a loaʻa i hoʻokahi ʻumi hou i kēlā me kēia lā!

E hui pū me kā mākou hui ma Odnoklassniki a loaʻa i nā kiʻi hou i kēlā me kēia lā!

E kaʻana i ka leʻaole i kāu mau hoaaloha:

Nā kiʻi paʻi "Lazy oatmeal i loko o ka ipu" mai nā mea kuke (5)

Nā manaʻo a me nā manaʻo kūkā

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