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Oatmeal, joalo ka ha u se u ntse u tseba, e tsebahala ka melemo ea eona ea bophelo bo botle. E tsebahala ho u fa protheine, tšepe, fiber, jj, mme e fa hoseng ho qala.
Kaha e nkoa e le lijo-thollo tse felletseng, e fa pelo melemo e meng e phetseng hantle le bophelo bo bolelele. Empa sena ha se bolele hore oatmeal e ke ke ea u ntša kotsi ho hang.
Ho bonolo haholo ho nahana hore ha ho mohla o tla nona haeba lijo tsa hau li entsoe ka lijo tse phetseng hantle. Oatmeal ha e na lik'halori mme e kanna ea baka boima ba 'mele, joalo ka lijo tse ling.
Haeba u kenya sekotlolo sa hau ka litlatsetso tse nang le likhalori tse ngata, sephetho se ts'oana - le boima ba 'mele. Senoelo se le seng sa oatmeal e phehiloeng ka metsi se tsejoa hore se na le likhalori tse 165.
Haeba o pheha oatmeal ea hau ka lebese, o tla eketsa likhalori tse 150. Haeba u kenya botoro ho eona, u tla eketsa likhalori tse 100. Haeba u eketsa tsoekere e sootho ho eona, u eketsa likhalori tse 50. Haeba u eketsa ka banana e boholo bo mahareng, u ka eketsa likhalori tse ling tse 105.
Sekotlolo kaofela se tletse likhalori tse 550.
Tsoela pele ho bala sengoloa sena ho tseba ka mekhoa eo oatmeal ea hau e etsang hore o be boima.
1. U itšebeletsa haholo:
Ee, ho ikhotsofatsa bakeng sa lijo tsa hoseng hoa hlokahala. Empa ho ja ntho e ngata haholo ho ka u siea u sa khotsofala 'me ho ka lebisa ho nona.
2. O ntse o khetha li-toppings tse fokolang haholo.
Ho eketsa litlolo tse se nang phepo e ntle joaloka tranelate ea chokolete le lintho tse ling tse sa pheleng hantle ho ka u etsa hore u be boima ho fapana le ho li fokotsa.
3. U ntse u feta li-toppings:
Tsamaea habonolo ka li-toppings tseo u li kenyang ho oatmeal. Oatmeal e na le likhalori tse ka bang 150. Kahoo, ha ua tlameha ho fetella ka litlatsetso.
4. U Nahana U Tlameha Ho Eketsa Mafura:
Haeba o etsa oatmeal ea hau ka lebese, ka kopo lula hole le linate le li-avocado, hobane sena se tla feta palo ea khalori eo u e batlang ka mafura a le mong. Ena ke e 'ngoe ea litsela tseo oatmeal ea hau e etsang hore u be boima.
5. U tlohile hanghang:
Li-oats tsena hang-hang li ka etsa hore u nahane hore li phetse hantle. Empa li kanna tsa tlala tsoekere e ngata ho feta kamoo o batlang. Ho feta moo, ts'ebetso e potlakileng le e bonolo ea ho etsa oats e bolela ho se khotsofale ka har'a sehlahisoa mme sena se ke ke sa u etsa hore u ikutloe u khotsofetse Ena ke tsela eo oatmeal e tlatsetsang ho nona.
6. Ha Ua Ka Ua Lekola Leino La Hao Le Monate:
Ho kopanya oatmeal ea hau le tsoekere ea tafoleng ho ke ke ha u thusa ka letho, ntle le haeba e ka ba ho khotsofatsa litakatso tsa hau tsa tsoekere. Tsoekere ke tsoekere 'me ha ho na taba ea hore e ka ntša' mele oa hau kotsi ho feta botle.
