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Cin da rage nauyi: girke-girke na Abincin Abinci Na Sau bakwai
Daidaitaccen abincin dare yana inganta ƙoshin lafiya, kwanciyar hankali da kwanciyar hankali. A lokacin bazara, ya fi sauƙi don rage abun cikin kalori da ke cikin jita-jita, saboda zafin yana rage yawan ci. Bugu da kari, muna da wadatattun kayan lambu da 'ya'yan itatuwa a hannunmu.
Tsuntsu a cikin daji
Menene sauƙin dafa abinci don abincin dare, ta yadda da dare babu sha'awar kai farmaki? Salatin tare da nono kaza shine ainihin abin da kuke buƙata. Tafasa da sara 300 g na filletin kaza, Hakanan zaka iya dafa fillet ɗin a cikin kwanon gasa. Yanke barkono mai daɗi, radish da tumatir, sara rabin yanki na arugula, tsage salatin da hannuwanku. Mun shimfiɗa arugula tare da kayan lambu da kaji akan farantin. Kuna iya yin salatin kayan miya daga man zaitun 3, balsamic tsp 1 da tsp Dijon mustard. Ko kuma a maimakon haka, zaka iya yayyafa salatin tare da ruwan 'ya'yan lemun tsami - ba zai cutar da ɗanɗano ba kwata -kwata, kuma a hankali za a rage kalori.
Broccoli a cikin gilt
Broccoli don abincin dare samfur ne mai sauƙi wanda ke cajin jiki da abubuwa masu mahimmanci kuma yana ba da garantin dogon jikewa. Raba 500-600 g na kabeji a cikin inflorescences, rufe cikin ruwa na mintuna biyu, bushe kuma sanya a cikin faranti. A cikin babban kwano, ƙara 200 ml na madara, ƙwai kaza, 150 g na cuku mai wuya, ƙaramin gishiri da barkono. Don dandano mai haske, zaku iya ƙara yankakken Basil, oregano, thyme ko mint don dandana. Zuba miya madara daidai akan kabeji kuma sanya shi a cikin tanda preheated zuwa 200 ° C na minti 20. Mafi kyawun duka, broccoli tare da ɓawon burodi mai daɗi za a haɗa shi da kirim mai tsami tare da dill da tafarnuwa.
Kwallan fata na fata
Ba zai zama da wahala a juya filletin turkey mai taushi zuwa kwanon abincin dare mai haske ba. Muna wucewa ta hanyar injin nama 700-800 g na fillet tare da matasa zucchini, 3 tafarnuwa tafarnuwa da ½ gungun coriander. Gishiri da barkono da minced nama don dandana, muna yin ƙwallon nama iri ɗaya. Na gaba, a cikin babban kwanon frying mai zurfi, muna yin gasa daga yankakken karas da albasa. Add 80 g na tumatir manna, 200 g na sabo ne yankakken tumatir ba tare da fata ba, 50 g na kirim mai tsami da gari, ½ tsp na sukari. Bayan an dafa miya tsawon mintuna 5, sai a tsoma buhunan nama a ciki sannan a dafa a ƙarƙashin murfi na mintuna 40. Juyin ƙwallon nama a cikin miya mai haske, wanda aka yi wa ado da ganyen faski, zai zama ƙarshen rana mai sauƙi da daɗi.
Buckwheat tare da rakiyar kayan lambu
Idan oatmeal yana da kyau don karin kumallo, to an halicci buckwheat don girke -girke don abincin dare mai haske. Musamman lokacin tare da nau'ikan kayan lambu na yanayi. Passeruem a cikin wani saucepan tare da man shanu grated karas, ja albasa cubes, rawaya kararrawa barkono yanka da 150 g na sabo ne kore Peas. Sa'an nan kuma yada 250 g na wanke buckwheat, soya tare da kayan lambu na minti 5 a kan zafi kadan kuma zuba 500 ml na ruwan zafi. Gishiri da barkono da alade don dandana, dafa ƙarƙashin murfi har sai duk ruwan ya ƙafe. Idan kuna so, zaku iya ƙara kowane kayan lambu - alal misali, eggplant, wake wake ko zucchini. Za a yi nasarar kammala wannan rayuwar mai launi tare da kayan adon sabbin ganye.
Akan tumatir ya fadada
Shin kun fi son girka abincin dare mai cin abincin teku? Miyar tumatir mai daɗi tare da jatan lande tabbas zai baka sha'awa. A soya a cikin soya mai da man zaitun 3 a nikakke da tafarnuwa with tsp busasshen Rosemary da Basil. Lokacin da tafarnuwa ta yi launin ruwan kasa, za mu gabatar da karas ɗin karaya, farin cubes albasa, 6-7 sabo da tumatir ba tare da fata ba. Zuba kayan lambu na mintina 10, canja wuri zuwa tukunyar, a zuba a ruwa lita 2 and sai a dafa a karamin wuta na wani minti 10. A cikin kwanon ruɓaɓɓen da aka saki, soya 300 g na ɗanyen kwatancin jatan lande. Abincin da aka gama tsarkakakke ne, an gauraya shi da katanga kuma ana amfani da shi tare da dunkulen bishiyar, zaituni da wani yanki na lemun tsami. Af, a cikin yanayin sanyi, wannan tasa zai zama da ɗanɗano sosai.
Girgije Crimson
Masana ilimin abinci sun fahimci cewa cuku gida shine mafi kyawun zaɓi ga waɗanda ke son faranta wa jiki rai tare da abincin dare mai haske da lafiya. Babban abu shine kusanci shirye -shiryen sa da kirkira. Rub 500 g na matsakaici-mai gida cuku ta sieve. Add 1 kwai, 100 g gari, 1 tbsp zuma, tsunkule na vanilla da knead da kullu. Mun mirgine shi a cikin ƙananan tortillas, sanya 1 tsp na sabbin raspberries a tsakiyar kowannensu, tsunkule gefuna da samar da cuku. Sanya kan takardar burodi tare da dunƙule ƙasa kuma sanya a cikin tanda a 180 ° C na mintina 20. Irin wannan abincin dare mai daɗi za a yarda da shi har ma da ƙananan mutanen da ke da wuyar farantawa.
Green Weight rashin Smoothie
Ga waɗanda ke tunanin abin da za su maye gurbin abincin dare, za ku iya ba da wani abu na musamman. Sabbin ganye, 'ya'yan itatuwa da aka fi so da berries a cikin tsarin launi iri ɗaya zasu taimaka a cikin wannan. Yanke babban gungu na alayyafo, sara 3-4 na seleri a cikin yanka kuma haxa a cikin kwano na blender. Saka ɓangaren litattafan almara na 1 avocado da kiwi, da 150 g na gooseberries. Zuba dukkan abubuwan sinadaran 250 ml na madarar almond kuma a zuga a cikin taro iri ɗaya. Idan yayi kauri sosai, a kara ruwa kadan. Sanya smoothie, zuba a cikin tabarau, kuma yi ado da raspberries da mint ganye. Ko da waɗanda ke nesa da cin abinci ba za su ƙi irin wannan hadaddiyar giyar ba.
Yin hidimar abinci
Kyawawan jita-jita masu inganci suna taka muhimmiyar rawa a cikin daidaitaccen hidimar jita-jita a kan teburin ku. Bugu da ƙari, kyawawan jita-jita tabbas suna ba da gudummawa ga kyakkyawan ci! Shagon kan layi mai suna "Ci A Gida" yana ba da babban tsari. Salon gargajiya, cikakkiyar farar jita-jita da haɓaka su ne babban fa'idodin jita-jita na Cherish. Samfuran suna da ɗorewa kuma marasa nauyi, ana iya amfani da su a cikin injin wanki da tanda na microwave. Cook da jin daɗi!
Anan akwai wasu 'yan ra'ayoyi waɗanda zasu ƙara fa'idodin kiwon lafiya ga menu na dangin ku. Sauran girke -girke masu ban sha'awa don abincin dare mai haske tare da hotuna ana iya samun su akan gidan yanar gizon "Abincin Lafiya kusa da Ni!". Kar ku manta raba ragin sa hannun ku tare da sauran masu karatun kulob.