Ovsyanoblin: Ntụziaka, calories, oriri na-edozi

Ovsyanoblin, na Ntụziaka nke nke anyị na-tụọ n'isiokwu a - a ezi ihe itunanya na ihe oriri nke ndị na-na-na-ekiri ha na ike.

Na-ekpe ikpe maka onwe gị: na-akwadebe ngwa ngwa, nwere magburu onwe uto, a dịgasị iche iche nke toppings bụghị naanị site na gị pụrụ ichetụ n'echiche (na akọ na uche), ngwaahịa na-achọ mfe. Ihe bụ isi Ntụziaka na ọdịiche dị n'okpuru.

Ndaba nke ewu ewu

Mass nkesa nke na efere a natara na 2015. Ọ bụ otú ahụ dị mfe na vasatail na ozugbo nweela ewu ewu n'etiti ndị na-amasị na-eri na-enweghị mmerụ ya onwe ya. Ọ mejupụtara nke àkwá, oatmeal na mmiri ara ehi. Scrambled àkwá na porridge, site na nnukwu. Ọ bụghị nnọọ na appetizing ụda?

Nke a bụ na-eduhie eduhie, uto ga-obi ụtọ na ị na. The ekwukwa n'akwụkwọ uru nri dịkwa mma - otu Pancake na a ala kalori ọdịnaya bụ ọgaranya protein, mgbagwoju carbohydrates ike abụba na ị ga-a ogologo oge mmetụta nke satiety enweghị arọ. Ovsyanoblin ka n'anya n'ihi na ọ na-enyere aka na "ikpuchi" hụghị ya n'anya ngwaahịa - karịsịa oat. Optionally, ị nwere ike zuo ezu ụdị nile nke osisi na mkpụrụ ovsyanoblin. Kalori mgbe ọ ga-ebili, n'ezie, ma, uru ga-apụghị ịgbagha agbagha. Pancake jupụtara n'oge nri nri nụrụ ụtọ, nke na-eme ka ọ na ihe na-edozi ahụ ma na-enye akporo maka mgbanwe.

Ihe bụ isi e bie pancakes na cheese na afụkọ

Ihe owuwu nke efere e depụtara na mbụ, banye otu hà.

Pancake:

• Àkwá - 2 iberibe (optionally 1 nkochi ime akwa nwere ike wepụrụ);
• akpọrepu oat (ma ọ bụ ọ bụla oatmeal size ihe na-erughị pụtara) - 20 g;
• nkezi mmiri ara ehi abụba - 30 grams;
• oriri na mmanụ - 5 grams;
• nnu na ngwa nri - nụrụ ụtọ.

ndochi:

• 1.8% abụba obi cheese - 100 gram;
• ala agbaze cheese (nnọọ mma mozzarella) - 20 grams;
• herbs, nnu na ngwa nri - nụrụ ụtọ.

nkwadebe

Ikpo nke mmiri ara ehi na-awụpụ ha akpọrepu oat. Ekwe ka ajụkwa.

Whisk ruo mgbe ezigbo àkwá na nnu na ngwa nri, tinye oatmeal na mmiri ara ehi.

Grate cheese afụkọ tinye thereto na igwakorita ruo mgbe homogeneous. Tinye herbs, nnu na ngwa nri nụrụ ụtọ.

Ikpo a frying pan n'elu-ajụ okpomọkụ, tee mmanụ ya na ihe oriri na mmanụ.

Yet egg ngwakọta n'ime ite, mbịne nke ikpeazụ ya na ibu evenly ekpuchi ala. N'ihi ya, i na-etolite a Pancake.

Ozugbo n'elu nke Pancake clutched nwayọọ inyocha ọnu shọvel ngwaahịa na-atụgharị ya, ịbụ akpachara anya imebi ike n'ezi ihe.

Agbanye achicha, na-etinye na otu ọkara ndochi na cover na akụkụ nke abụọ nke Pancake, a obere push.

Ighe apịaji ovsyanoblin na obi cheese na cheese mbụ na otu aka, mgbe ahụ, - na aka nke ọzọ, na-emechi mkpuchi. Ọ dị mkpa iji hụ na ndochi bụ ọkụ na cheese na-gbazee.

Ọ bụ ya!

Energy uru nke Pancake - 304 calories, 14.5 grams nke protein, 14,4a grams carbohydrates, 15 grams nke abụba.

Energy uru toppings - 151, 21,6 grams nke protein, 3.7 grams nke carbohydrate, 5.6 grams nke abụba.

Nwere ike na-eje ozi, na-eje ozi na ọhụrụ na akwụkwọ nri nụrụ ụtọ.

Ovsyanoblin nri maka ndị na-agaghị ahapụ gluten

Pancake Ntụziaka zuru okè ma ọ bụrụ na i nwere ihe ọ bụla na-egbochi. Gịnị banyere ndị na-ata ahụhụ site na ekweghị ibe nọrọ na gluten, nke a na-achọta na oatmeal? Ọtụtụ nhọrọ:

• Eju anya, na-ahụ oatmeal gluten-free.
• Dochie oat bran cereal ma ọ bụ gluten (wheat, buckwheat, osikapa na na).
• Na ikpe nke na-atọ ụtọ n'oghere-ọma nnọchi nke akpọrepu oat aki oyibo ntụ ọka. Ruru ya hygroscopic e ji mara ga-eji 15 grams nke ngwaahịa. Esi nri dị ka a nkịtị ovsyanoblin, na Ntụziaka e nyere n'elu.

Nhọrọ maka sweet n'oghere

Scrambled àkwá na oatmeal bụ mma n'ihi na ọ bụ na-anọpụ iche iji nụrụ ụtọ, na i nwere ike tinye ya ihe ị na-ahụ kwesịrị ekwesị. Ọzọ ngwaahịa nwere ike ịbụ ma savory na-atọ ụtọ. Nke ikpeazụ nhọrọ bụ karịsịa ọma maka ụtọ eze:

• Banana (1 pc.), Mkpụrụ (10 g), mmanụ aṅụ (1 Ọrụ Nchịkwa. Ngaji), cinnamon (tuo). Iberi na unere, coarsely iri na akụ. Ihe niile na ọkara Pancake, wụsa mmanụ aṅụ na-ekpuchi na ndị fọdụrụ akụkụ.
• Obi cheese tapawa (100 grams), beri ihendori (2 tbsp. Spoons). Ovsyanoblin-esi nri, na Ntụziaka nke nke anyị nyere n'elu, na-etinye on top nke cheese, wụsa n'elu ihendori na-eje ozi.
• "Apple achịcha". Large apple ọcha, iri na ofé ruo mgbe adụ na a obere ego mmiri. Tinye a tuo nke vanilla na cinnamon. Esi nri dị ka a nkịtị ovsyanoblin.
• "Karọt achicha". Mgwakota agwa na ovsyanoblin (isi Ntụziaka) tinye 2 h. L. grated carrots na a mma grater 1/2 Ọrụ Nchịkwa. l. oroma zest, a tuo nke vanilla, nutmeg na cinnamon. Ọ bụrụ na i chọrọ, tinye obere sugar dochie osisi dabeere. Ighe, dị ka isi Nwa na iji dị ka a na-ejuputa abụba soft cheese bụghị ihe karịrị 5%, na-agbakwunye a obere sugar dochie na vanilla. Nke a ovsyanoblin (caloric ọdịnaya nke karịa 350 dum òkè) ga-abụ ihe magburu onwe ọzọ ka eji megharịa ọnụ.

Nhọrọ savory n'oghere

Nnu Pancake fillings ka ị na nke kasị nso oge iji kwadebe a full nri, nke ga- 'ịmụrụ onye afo " bụghị efu friji, na a kwesịrị ekwesị nke agụụ. N'ihi na eziokwu na uto ovsyanoblina kọrọ iche, ọ pụrụ ịgbanwe ihe ọ bụla na-arịọ, ma ọ bụla usekwu. Dị ka ihe atụ:

• "Caprese". Nye efere a uto nke iconic Italian salad! N'ihi nke a, otu ovsyanoblin (Ntụziaka ike ga-eji na gluten ma ọ bụ na-enweghị) Were 5 Obere-chaplet mozzarella, mfri eke tomato, 3-4 akwukwo basil na 1 hour. L. pesto. Iberi cheese na tomato Mpekere, na-etinye on ọkara a Pancake, ebe ahụ basil n'elu na-awụsa nke pesto. Ekpuchi na fọdụrụ Pancake na esi nri dị ka ndị bụ isi na-atụ aro.

• "Tat". Ma gịnị mere? N'ihi na ejuputa ighe ke 1 tbsp. ngaji oriri na mmanụ 1 obere chopped yabasị ruo mgbe ọlaedo aja aja, tinye 100 grams nke dabere minced ọkụkọ ma ọ bụ toki. Ozugbo ndochi dị njikere, nnu ya, ose na, ọ bụrụ na i chọrọ, tinye ọhụrụ herbs.
• Kwadebe ovsyanoblin maka nri abalị na-esonụ Ntụziaka: N'ihi na ejuputa njikere mix chopped ọkụkọ ara (sie ma ọ bụ butere, 50 gram), ala-abụba cheese (30 g), akọrọ afụkọ (50 grams) na 1 sliced gherkin. Nafarshiruyte a ngwakọta Pancake na esi nri ya dị na mbụ. N'ihi ihendori, grate 1 obere kukumba, fesa na nnu na-ewepụta maka 5 nkeji, ruo mgbe ọ ga-enye ihe ọṅụṅụ. N'ihu Mix 150 grams nke ala-abụba yoghurt na grated garlic cloves, 1 tbsp. lemon ihe ọṅụṅụ, nnu, n'ala nwa ose, na kukumba enwe si njuputa mmiri mmiri. Ijere pancakes na ihendori na ọhụrụ na akwụkwọ nri.