Okuqukethwe
Uma kunesitsha emhlabeni okufanele izingane zesikole zeminyaka yonke zidle, yiphalishi. Ukudla kugcwele izakhi ezibalulekile ekuzikhandleni okukhulu ngokomqondo nangokomzimba. Kepha ukuze uzithole ngokugcwele, kubalulekile ukuphekela ingane iphalishi kahle. Enye into edingekayo ukukhetha okusanhlamvu okumnandi ngempela futhi okuseqophelweni eliphezulu. Silungiselela ama-porridges awusizo kakhulu futhi sitadishe ubuqili bokupheka kanye ne-TM "National".
I-oatmeal ekuseni enhle
I-oatmeal ilungele indima yesidlo sasekuseni esikoleni. I-oatmeal “National”, ephekwe obisini - iyilokho kanye esikudingayo. Bakha umuzwa wokusutha isikhathi eside, bathuthukise i-peristalsis yamathumbu, banomthelela omuhle ohlelweni lwezinzwa. I-oatmeal icebile ngamavithamini A, B1, B2, B6, E no-K, kanye ne-potassium, i-magnesium, i-phosphorus, iodine, i-zinc nensimbi. Ngenxa yefayibha yokudla, yonke le nala imuncwa kalula futhi ngaphandle kwezinsalela.
Odokotela bezingane abakukhuthazi ukupheka iphalishi ngobisi "olumsulwa" - kungcono ukulinciphisa ngamanzi. Okokuqala, letha u-100 ml wamanzi ngepiniki kasawoti emathunjini bese, uvuselela kahle, engeza i-7 tbsp. l. ama-oat flakes ngasikhathi sinye. Lapho iphalishi libilisa futhi linegwebu, ungathela ama-250 ml obisi olufudumele ngokuqukethwe kwamafutha okungu-3.2%. Futhi, yilethe ngamathumba ngokushisa okuphansi, ubeke ucezu lwebhotela, ulususe emlilweni bese uliyeka lime ngaphansi kwesivalo imizuzu engu-5. Uma ingane inesithukuthezi ngephalishi elijwayelekile, sebenzisa iqhinga elincane. Gcoba ama-strawberry ama-5-6 nge-1 tbsp. l. ushukela, uthele i-oatmeal ecubuziwe, ufafaze amantongomane achotshoziwe ngoshokoledi ogayiwe. Ngisho nabantu abathandekayo abangathandeki ngeke benqabe ibhulakufesi elinjalo.
Amabele iphalishi ngenhliziyo ekwindla
Iphalishi lebele lingafakwa ngokuphepha ekudleni komfundi ukuze kuzuze impilo. Ikakhulukazi uma kungamabele "Kuzwelonke". Okusanhlamvu okukhanyayo okuphuzi kwenziwa ngamabele asezingeni eliphakeme kakhulu, kuhlanzwa ngokuphelele, kulinganiswa futhi kugaywe. Ngakho-ke, iphalishi kuvela ukuthi liyimvuthu futhi liyakhanga kakhulu. Izinto ezisebenzayo ku-millet zithuthukisa umsebenzi wohlelo lokugaya futhi zithuthukise izinqubo ze-hematopoiesis. Ngaphezu kwalokho, lokhu okusanhlamvu kudume ngokugcinwa kwayo kwe-folic acid kanye nenxanxathela yamaminerali ecebile, ebaluleke kakhulu ekukhuleni nasekuthuthukisweni okufanele.
Iphalishi lamabele elinethanga lasekwindla - bekungeke kube ngcono. Thela i-100 g yamabele espanini nge-100 ml yamanzi abandayo, ulethe ngamathumba, ume imizuzu emihlanu ngokushisa okuphansi bese ucisha. Ngenkathi ama-grits eshaqa, sisika u-5-70 g wamathanga ku-cube ephakathi, siyithose kancane ebhotela, uthele u-80 ml wobisi. Sithambisa ithanga imizuzu engu-200-5, siligoqe nge-pusher kumazambane acubuziwe bese silifaka kumabele ashubile. Futhi, ulethe iphalishi emathunjini, ume imizuzu engu-7-4, ubeke ucezu lwebhotela bese ulidedela liphuze, manje lingaphansi kwesembozo. Uma bungekho ubumnandi obanele, engeza uju oluncane nezinsuku eziqoshiwe. Lapho-ke ama-sweetmeats nakanjani azokwaneliseka.
Semolina, okuyinto engenakwenzeka ukumelana nayo
Kunombono oyiphutha wokuthi i-semolina ayisebenzi ngalutho. Nge-semolina "kaZwelonke" ungabona kalula okuphambene. Yenziwe ngezinhlobo zikakhwalithi ezisezingeni eliphakeme, iyabiliswa ngokushesha futhi icebile ngamaprotheni yemifino. I-Semolina imuncwa kangcono kunamanye okusanhlamvu futhi ayibangeli izinkinga zokugaya ukudla. Ngaphezu kwalokho, kungumkhiqizo we-hypoallergenic.
Omunye umbuzo ukuthi ungapheka kanjani i-semolina esiphundu, ukuze ingane iyidle ngaphandle kokukholisa okuningi. Ukuthola ubukhulu bephalishi elilitha elilodwa lobisi noma ingxube yobisi namanzi, thatha ama-1 tbsp. l. okusanhlamvu. Ukususa izigaxa nakho kulula. Manzisa kancane i-semolina eyomile ngamanzi abandayo, bese uthele uketshezi olubilayo.
Nayi iresiphi yokuwina iwina lepalishi lesemolina lengane yesikole. Hlanza i-pan ngamanzi e-ice, uthele ku-200 ml wobisi, ulethe ngamathumba ngobumnene, faka ucezu kasawoti kanye ne-1 tsp kashukela. Uvusa njalo, uthele umfudlana omncane we-1 tbsp. l. semolina nge-slide. Ukuqhubeka nokunyakaza, pheka iphalishi ngokushisa okuphansi imizuzu emihlanu. Beka ucezu lwebhotela bese u-whisk nge-whisk - ngakho-ke i-semolina izophenduka umoya. Ukuhlobisa ngendlela yamajikijolo amasha noma ujamu obukhulu kuzosiza ukuvusa inkanuko yengane.
IBuckwheat, evula umoya wesibili
Ipuleti lephalishi le-buckwheat liqukethe konke okudingeka kakhulu emzimbeni womfundi. Ikakhulukazi uma iphekwe kusuka ku-Altai buckwheat "kaZwelonke". Inzuzo yayo enkulu inhlanganisela elinganiselayo yamaprotheni wemifino agayeke kalula, ama-carbohydrate ahamba kancane kanye nefayibha ebalulekile. Le buckwheat inobungani bemvelo futhi inempilo, njengakho konke okukhula e-Altai.
Uma ulungiselela i-buckwheat ngesidlo sasemini, engeza i-chicken fillet kuyo. Sika u-150 g wenyama emhlophe ibe ngamacube bese siyifaka nsimbi emafutheni omifino epanini lokuthosa. Faka u-anyanisi oqoshiwe nesanqante ngemichilo, gazinga imizuzu eyi-10-12. Ngemuva kwalokho sibeka i-250 g ye-buckwheat egeziwe, uthele ama-300-400 ml wamanzi nosawoti. Pheka iphalishi ngomlilo ophakathi kuze kube yilapho wonke uketshezi usuhwamukile, umboze uvalwe ngesivalo, wehlise ilangabi ube mncane bese ubila eminye imizuzu eyi-15-20. Uma ingane ingabekezeleli u-anyanisi noma izaqathe ephalishini, gaya ukosa ku-blender uye esimweni se-puree yemifino bese uxuba okusanhlamvu okuphelile. Ukuze ube muhle futhi uzuze, ungafafaza ingxenye yephalishi ngamakhambi aqoshiwe amasha.
Ibhali le-pearl kuma-placers wamavithamini akhanyayo
Bambalwa abantu abazi, kepha iphalishi lebhali lamaparele liyaziwa njengenye yezinto eziwusizo kakhulu ezinganeni. Udinga kuphela ukukhetha ibhali leparele langempela - njenge- "Dutch" grits "National". Imfihlo yayo enkulu ilele ekugayeni izigaba eziningi, ngenxa yalokho okusanhlamvu kube bushelelezi, kumhlophe njengeqhwa futhi kupheke ngokushesha okukhulu kunokusanhlamvu okujwayelekile. Ngokuya ngezinqolobane zamavithamini namaminerali, ayikho ngaphansi kunanoma iyiphi enye inhlamvu. Futhi iqukethe amaprotheni anele emifino, ifayibha yokudla kanye nama-carbohydrate ahamba kancane.
Thela u-50 g weparele webhali ngenani elikhulu lamanzi, ulethe ngamathumba bese ukhipha. Bese uthele omunye u-500 ml wamanzi abandayo bese, ubeka ingcosana kasawoti, uqhubeke nokupheka ama-grits kuze kube sekulungile. Khonamanjalo, sika ithanga libe yizicucu ezincane, lifake epanini lokuthosa bese ubila kuze kube yithenda. Sifaka ithanga kubhali leparele, engeza uju ukunambitha. Uma ufisa, ipuleti lephalishi lingahlotshiswa nganoma yimaphi amajikijolo amasha - lokhu kuzokhulisa imizwa, futhi inhlanganisela yokunambitha izoyenza ithakazelise nakakhulu.
Iphalishi elimnandi futhi elilula kanjalo kufanele libe ekudleni kwesikole nakanjani. Izinhlamvu ze-TM "National" zizosiza ukubakhokhisa ngenzuzo ephezulu. Umugqa womkhiqizo ufaka okusanhlamvu okukhethiwe okunezimfanelo zokunambitheka okungenakulinganiswa nezakhiwo ezibalulekile empilweni yezingane. Ngenxa yalokhu, uzokwazi ukujabulisa izingane zakho ozithandayo zesikole ngamaphalishi awusizo kakhulu nsuku zonke.