Granola
Lijo tsena tse ja lijo li qapile li-syllvester tsa Amerika, tse khothalelitseng lijo tse phetoang tsa ho ja le ho qapa lijo tse khethehileng tsa theko, bohobe le matsoafo. Qalong, lijo -na tsena li ne li e-na le lebitso "lets'oao". Ba ne ba fepa bakuli boteng ba bongaka ba bongaka. Joale ho ile ha lokolloa ntho e tšoanang ka tlasa "lipeo tsa" morara ". Mme ka bo-60 feela ba lekholo la ho qetela la lilemo, granola e thehiloe holima mabota a wat ea tumme. Li-100 g tsa lithollo li na le tse ka bang 400 kcal.
Metsoako: Khalase e le 'ngoe ea oatmeal (ho molemo ho hana ho pheha), ½ kopi ea linate (halofo ea li-walnuts), kopi e le' ngoe ea li-cannberry kapa morara o omisitsoeng, 3 tbsp. l. Meroho kapa oli ea mohloaare, 3 tbsp. l. metsi mahe a linotsi. Ka boikhethelo, lipalesa tse ling li ka nkuoa - koro, buckwheat, raese.
Mokhoa oa ho pheha: Ntsup chop thipa kapa grind le hamore. Litholoana tse omisitsoeng li hlatsoa le ho omella ka thaole ea pampiri. Kopanya oatmeal le linate. Litholoana tse omisitsoeng. Ho jala mahe a linotsi le botoro, eketsa oatmeal. Kopanya hantle. Fafatsa ontong ho isa ho likhato tse 150. Ho baka le leqephe la ho baka bakeng sa pampiri, li abela likhalase ho ea mothating o boreleli. E behe ka metsotso e 20-30, ho hlohlelletsa ka hloko metsotso e meng le e meng e 7. Granola o lokela ho fumana crumby le crunchy. E ka tlatsoa ka lebese le futhumetseng kapa le batang bakeng sa lijo tsa hoseng, empa ho kopantsoe hantle haholo le lihlahisoa tse fanoang haholo tsa lebese.
Oatmeal ka bankeng e tla boloka nako
Setšoantšo: pixaby.com/ru.
Oatmeal bankeng
Sejana se fe se feletseng hore batho ba bangata ba rata ho ba bonolo, hammoho le litatso tse ngata tse fapaneng. Polelo e joalo e ka lokisoa ka sejaneng se seng le se seng. Empa ho latela risepe ea khale eo u hlokang banka e nang le bophahamo ba 400-500 g, ka 'metso o fokang le sekhalase sa hermetic. Oatmeal ka sekolong e ka lokisoa ka lebese, Yogurt, Ryazhenka, Kefir le le chisi ea Cottage. U ka eketsa monokotsoai, linate, peo, peo, peo ea mahe a linotsi, sirapo, cinnanon, vanilla - eng kapa eng. Litsebi li hlokofaletsa porridge ena ho ba batlang ho theola boima ba 'mele. 100 g ea porridge e na le 120 kcal.
Metsoako: ⅔ khalase ea oatmeal (ho molemo ho nka mahetla a ho se phehe kapele), ⅔ khalase ea motsoako oa lebese le yoghur ea Mogerike, 1.5 tbsp. l. Jam kapa jeme, linate, monokotšoai o mocha kapa o leqele.
Mokhoa oa ho pheha: Ka tlase ho libanka li beha lipalesa, kopanya le jeme. Tšela motsoako oa Yogurt-Yogurt, koala sekwahelo ebe o kopanya hantle, o thothomela nkho. Kamora moo eketsa monokotsoai le linate. Allone ho kopanya le ho tlosa tsohle ka sehatsetsing bosiu (lihora tse betere ka 12). Hoseng u ka fafatsa porrinse ka chokolete e halikiloeng. Haeba oatmeal "oatmeal" ha e rate papaling e batang, ebe e ka halefisoa ka microwave.