Lean karin kumallo: ra'ayoyi don kowace rana

Gilashin jita-jita bai kamata ya zama mai ban sha'awa ba, mai ɗaci ko mara daɗi, musamman don karin kumallo. Kowane mutum ya san cewa abincin carbohydrate yana ba da makamashi mai yawa da ƙarfi, don haka yawancin 'yan wasa suna cin abincin carbohydrate a farkon rana kuma sau da yawa sun hada da burodi a cikin karin kumallo. Samfuran sunadaran suna ɗaukar nauyin ƙwayar gastrointestinal, babu irin wannan haske da fara'a bayan su. Azumi lokaci ne mai kyau don sauƙaƙa jiki da kuma bitar yanayin cin abinci. Muna ba ku zaɓuɓɓuka bakwai na karin kumallo na yau da kullun don kowace rana ta mako!

Ba wai kawai a kan Shrovetide ba

Maslenitsa ya ƙare, amma wannan ba yana nufin ya kamata ku manta game da pancakes kafin Easter ba, saboda za ku iya dafa wannan tasa ba tare da kayan dabba ba. Bisa ga wannan girke-girke ne aka toya pancakes a tsohuwar Masar. Fiye da gaske, waɗannan samfuran kullu sun yi kama da pancakes kawai, suna da ɗanɗano daban-daban. Amma a cikin Rasha a farkon karni na XI, abin da ake kira mlins ya bayyana-zagaye da wuri, kullu wanda dole ne a kneaded na dogon lokaci, saboda haka sunan. Duk da haka, akwai wani nau'i mai ban sha'awa na asalin pancakes. Da zarar uwar gida tana dafa jelly oatmeal kuma ta manta da shi, kuma ta makale a kasan kwanon rufi kuma ta juya zuwa pancake - mai laushi, mai laushi da dadi. Tun daga wannan lokacin, an inganta wannan jita-jita kuma nau'ikansa masu laushi sun bayyana. Alal misali, kullu don pancakes za a iya knead ba tare da kwai ba, maimakon madara, ana amfani da ruwan ma'adinai, godiya ga abin da kullu ya zama haske, taushi da iska, kuma an rufe pancakes da aka gama da ƙananan ramuka. Yadda ake dafa pancakes maras nauyi?

Don pancakes, kuna buƙatar:

• 400-500 ml na ruwan ma'adinai
• 230 g na gari
• 2 tbsp sukari
• gishiri dandana
• man kayan lambu

Haɗa rabin ƙarar ruwan ma'adinai da sukari da gishiri kuma a gauraya sosai. Idan kun dafa pancakes tare da cika gishiri, zaku iya ɗaukar ƙaramin sukari. A hankali a zuba garin da aka tace shi a cikin ruwa, a buge kullu tare da mahaɗa ko whisk.

Yanzu zub da sauran ruwan ma'adinai, cokali 2 na man kayan lambu kuma sake sake hadewa sosai.

Man shafawa a kwanon frying da man kayan lambu a soya pancakes a bangarorin biyu har sai launin ruwan zinari. Ana iya amfani da su daban ko tare da cikawa mai laushi - tare da namomin kaza, dankali, stewed kabeji da sauran kayan lambu, kazalika da jam, zuma, berries da 'ya'yan itatuwa. Irin wannan pancakes ana shirya su cikin sauƙi da sauri, kada ku daidaita santimita a kan kugu kuma ana iya narkewa cikin sauƙi, ruwan ma'adinai ya maye gurbin yisti a cikinsu, amma ba ya ƙunshi adadin kuzari.

Kwancen fanke na lean zai zama tushen tushen abincinku na safiyar yau, musamman tunda shirye shiryen su zasu ɗauki mafi ƙarancin lokaci, wanda da safe galibi ya cancanci nauyinsa a zinare.

Smoothies don karin kumallo

Santsi shine abin sha mai kauri da aka yi da kayan lambu, 'ya'yan itatuwa da sauran abubuwan da za a iya ci tare da cokali. Idan ka ƙara ayaba zuwa santsi, nan da nan ya zama wani abinci mai dadi wanda za ka iya ajiyewa har sai abincin rana.

Ayaba ana kiranta 'ya'yan itace mai dariya, saboda yana dauke da amino acid tryptophan, wanda ke cikin hada sinadarin serotonin - sinadarin farin ciki da farin ciki. Waɗannan fruitsa fruitsan itace masu kamshi da taushi sune mafi kyawon maganin damuwa! Bari mu shirya mai sanƙarar ayaba mai santsi don fara ranar tare da wadataccen ɓangare na kyawawan halaye.

Don ayaba mai laushi, kuna buƙatar:

• 1 banana
• handfulan dinnan na kwayan almond
• 1 tbsp oat flakes
• 200-250 ml na goro, kwakwa ko madarar waken soya

Ana iya shirya madarar goro da kan ta ta hanyar jiƙa kowane irin na goro, sunflower ko sesame na tsawon awoyi 6. Bayan haka, lambatu da ruwa, a wanke kwaya ko tsaba, a haɗa su da ruwa daidai gwargwado na 1: 3 a niƙa su a cikin mai haɗa ƙarfi zuwa yanayin ruwa. Ki tace madarar ki yi amfani da ita wajen shirya kayan zaki, mara laushi da kuma hatsi.

Bare ayabar ki jefa shi a cikin kwano na abin haɗawa tare da almond da hercules, sannan a zuba madarar goro. Whisk mai laushi har sai ya sami daidaito iri ɗaya, zuba shi a cikin tabarau, yi ado da ganyen mint da kuma jin daɗin sabo da safe.

Za a iya shirya ayaba mai laushi tare da kowane irin 'ya'yan itace da' ya'yan itatuwa don ɗanɗano!

Peas ta hanyar sarauta

Babu wani menu mai raɗaɗi da zai iya yin ba tare da peas ba, waɗanda ke da amfani da yawa fiye da hatsi, saboda suna ɗauke da furotin mai narkewa cikin sauƙi, carbohydrates da amino acid waɗanda ke da mahimmanci ga jiki. Jita-jita na fis a cikin post suna da mahimmanci samfurin ga lafiya. Peas yana da amfani ga glandar thyroid da daidaita yanayin hawan jini, yana ƙara haemoglobin kuma yana kawar da ciwon kai, amma mafi mahimmanci - yana ba da jin dadi, ya maye gurbin nama da burodi, gaba daya yana kawar da sha'awar cin abinci. A zamanin d Girka, ana amfani da peas don ciyar da dabbobi kuma ana amfani da su a kan tebur a cikin iyalai matalauta, kuma a cikin karni na XVI, an ciyar da Sarkin Faransa da kansa da Peas soyayyen man alade!

Menene girke-girke na tasa na Peas a cikin post don zaɓar? Bari mu yi kokarin dafa wani m tasa na Peas da ganye - dadi sausages. Don yin wannan, muna buƙatar samfuran masu zuwa:

• 200 g na busasshen Peas
• 1 albasa
• 1 gunkin faski
• gishiri, barkono - dandana
• gurasar burodi - 2-3 tbsp. l.
• man kayan lambu don soyawa

Jiƙa peas na tsawon awanni 6, magudana, kurkura a cikin colander kuma haɗa tare da yankakken albasa. Whisk taro a cikin blender har sai da santsi, Mix tare da yankakken yankakken ganye, gishiri da barkono ƙasa baƙi. Daga sakamakon “kullu”, yi tsiran alade, ba zai zama muku wahala ba, saboda ya zama filastik kuma ba ya manne wa hannayenku. Sanya naman naman a cikin burodin, a soya shi a cikin kayan lambu har sai ya zama launin ruwan kasa na zinariya kuma a yi hidiman da mayukan mayonnaise da ganye. An shirya karin kumallo mai dadi! Yanzu kun san abin da za ku dafa daga peas a cikin gidan, kuma kuna iya haɗa wannan abincin a cikin menu.

Oatmeal, yallabai!

Yana da wuya a yarda da shi, amma a zamanin da, ana ciyar da dabbobi hatsi kuma babu batun amfani da shi a cikin ƙoshin abinci na ɗan adam. A cikin karni na XIII, an kara wannan hatsin a cikin chowder, a cikin karni na XVI, sun fara dafa romon oatmeal akan ruwa, kuma a karni na XIX, an riga an ƙara madara da sukari a ciki. Ya zama abinci mai daɗin ci, wanda har yanzu muke jin daɗi, yana haɓaka shi da 'ya'yan itace da yawa,' ya'yan itace, kwayoyi da kayan ƙamshi. Bari muyi kokarin dafa romon mai dadi mara dadi ba tare da madara ba. Za ku yi mamaki, amma rashinsa ba zai shafi dandano ba kwata-kwata.

Shirya abubuwa masu zuwa:

• 80 g na hercules flakes
• 400 ml na ruwa
• dintsi na goro dan dandano
• 2 tbsp tsaba flax na ƙasa
• 1 tuffa
• tsuntsayen kirfa
• Maple syrup don dandana

Zuba hercules a cikin ruwa kuma dafa kan matsakaici zafi na mintina 7, yana motsawa. A wannan lokacin, a yayyanka flaxseed ɗin sannan a yanka tuffa cikin cubes ko yanka. Mintuna 3 kafin a shirya alawar, ƙara seedsa flaan flax, apples, kwayoyi da ɗan tsamman kirfa a kwanon rufi, kuma ba za ku buƙaci sukari ba. Sanya itacen oatmeal a cikin kwanuka sannan a zuba akan mayyat syrup mai kamshi. Za'a iya yin kwalliyar fure da tuffa, ayaba, ɓaure, dabino da kowane fruitsa fruitsan itace, kuma ayi amfani da ruwan juicea juicean da aka matse ko kuma laushi. Idan ka dafa alawar da gishiri da kayan yaji, zaka iya hidimar da burodi da kayan lambu. Wasu matan gida suna cika dafaffun ɗamara da mayonnaise na gida. Koyaya, wannan ya riga ya zama cikakken abincin rana.

A hanyar, ana ba da shawarar allura don duk wanda sau da yawa ya faɗa cikin damuwa, mopes, yana fama da rashin bacci da ciwo mai gajiya na yau da kullun. Yi karin kumallo tare da oatmeal - kuma duk waɗannan alamun zasu ɓace!

Green Pate

Avocado a cikin post ɗin ba a iya maye gurbinsa ba - ba daidaituwa ba ne cewa ana kiransa analog ɗin kayan lambu na nama. Itacen wannan 'ya'yan itace mai dadi ya ƙunshi furotin, mai, bitamin, abubuwan ganowa da antioxidants. Idan kuna da avocado a cikin abincinku, ba za ku iya damu da yanayin fata, gashi da kusoshi ba. Abin sha'awa shine, ana kiran wannan 'ya'yan itace pear kada, man midshipman da saniya talaka. An samu irin avocado har ma a cikin kaburburan Masar!

Sandwich na Avocado ba kawai karin kumallo bane mai kyau, amma kuma ainihin gidan abinci mai gina jiki. Kuna iya yada sassan wannan 'ya'yan itacen mai ɗanɗano akan burodi ko shirya abinci mai ɗanɗano wanda yake da sauƙin yadawa a kan mai fasa, kunsa shi a cikin fanke ko ganyen latas, ku cika tartlets ko tubes dasu. Rubuta girke-girke na wannan abun ciye-ciye kuma kada ku jinkirta ɗanɗanar na dogon lokaci!

Abin da za ku buƙaci:

• 2 cikakke avocados
• 50 g Pine kwayoyi
• 1 lemun tsami
• 30 ml na man zaitun
• 3 cloves da tafarnuwa
• Basil ganye-dandana
• 2 tumatir
• gishiri, barkono baƙi - dandana

Yankakken avocado din a rabi, dibi bagarren tare da cokali, sannan a murza zest din daga rabin lemon tsami sannan a matse dukkan ruwan. Yanke kwayoyi a cikin abin haɗawa har sai ya yi laushi, kuma yanke tumatir cikin zobe.

Saka avocado, goro na ƙasa, lemon zest, ruwan 'ya'yan itace, man kayan lambu, tafarnuwa, kayan yaji da ganye a cikin blender. A yayyanka kayan aikin a cikin manna mai kama da juna a baje kan burodi, sannan a yi ado da tumatir da ganyen Basil a saman. Kuna iya cika abun da ke cikin sanwici tare da yankakken barkono kararrawa, kokwamba ko radish. Idan ba ku dafa don cin abinci mai laushi ba, ƙara ɗan cuku mai laushi da mayonnaise zuwa avocado.

Ka yi tunanin, akwai kusan nau'ikan 100 na avocado, banda wannan 'ya'yan itacen da ke cikin Guinness Book of Records a matsayin mafi ƙarancin abinci a duniya!

Ga hakori mai dadi

Idan kana son abubuwa masu zaki a gidan, apple pancakes ya cece ka! Wataƙila ba su da lafiya kamar ta laushi na ayaba, amma suna da gamsarwa da haske, musamman idan ka soya su a cikin soyayyen mai mai mai sauƙi. Tuffa su ne 'ya'yan itacen da suka fi araha da lafiya a cikin ɗakunanmu, kamar yadda suke ɗauke da pectin, masu mahimmanci don aikin yau da kullun na maganan ciki, da kuma antioxidants waɗanda ke rage tsufar jiki. Ba daidaituwa ba ne cewa Yaƙin Trojan ya fara saboda apple…

Amma bari mu koma ga durƙusad da pancakes, wanda za a iya shirya ba kawai a rance. Dauki samfurori masu zuwa:

• 10 g na ɗanyen yisti
• 200 ml na ruwa
• 3 tbsp sukari
• 230 g na gari
• gishiri dandana
• 1 tuffa
• 2 tbsp man kayan lambu

Ciki yisti a cikin ruwan dumi, narkar da sikari da gishiri a ciki, sannan kuma a nika kullu, a ƙara gari, man kayan lambu da kuma apple da aka niƙa akan grater. Saka kofin a cikin ruwan dumi, sai a rufe shi da kan na goge baki a bar shi na tsawan mintuna 15, domin kullu ya dan tashi kadan. Soya da pamkin a cikin tukunyar soya mai zafi, wanda aka shafa mai, sannan ayi aiki da jam, jam ko zuma.

Abincin da Clinton ta fi so

Lean dumplings tare da cherries zai zama abin girgiza a gare ku. Kuma ko da yake ana la'akari da su a matsayin abincin kasa na our country, dumplings ya zo our country daga Turkiyya. A cikin wuri na farko a cikin shahararrun suna dumplings tare da dankali, a cikin na biyu - dumplings tare da cuku gida, da kuma ceri da Berry fillings suna a matsayi na uku. Duk da haka, Bill Clinton, da ya ziyarci our country, ya ƙaunaci dumplings tare da cherries kuma ya bayyana su abincin da ya fi so. Tabbas, shugaban Amurka ya shirya dumplings bisa ga girke-girke daban-daban - ba daga kullu mai laushi ba, amma tare da ƙwai, kuma ya zuba kayan da aka gama tare da man shanu da kirim mai tsami. Kuma za mu shirya abinci mai cin ganyayyaki, domin Lat!

Don kullu:

• 370 g na gari
• 200-250 ml na ruwan zafi
• 1 tsp sukari
• gishiri dandana

Ga cikawa:

• 500 g cherries
• 3 tbsp sukari

Don ƙaddamarwa:

• 4 tbsp man kayan lambu
• 4 tbsp sukari

Narke gishiri da sukari a cikin ruwan zafi, sannan a zuba ruwan a cikin garin da aka tace. Ki dafa kullu na roba, ki rufe shi da danshi mai danshi ki bar shi ya tsaya na tsawan minti 20.

Zuba sukari a kan danyen ko kuma daskararren cherries din. Kirkiro kayan yawon bude ido daga kullu, yankashi gunduwa-gunduwa kuma kowannensu a cikin karamin kek din da ke kwance. Sanya ɗan cika a tsakiyar kowane "pancake" kuma manna dusar. A jefa su a cikin tafasasshen ruwa sannan a dafa su na tsawon minti 5. Sanya dusar da aka saka a cikin colander, kuma kafin a yi hidima, sai a yayyafa su da sukari, a zuba mai kayan lambu da ruwan 'ya'yan ceri.

Yana da dadi sosai! Kuma ba abin mamaki bane cewa a Kanada an daɗe da samun abin tarihi ga varenik mai tsayin kusan mita 8 kuma nauyinsa ya wuce kilogiram 2500. Tabbas an gina shi ta hanyar gourmets masu godiya waɗanda ba za su iya rayuwa ba tare da juji ba!

Smoothies, sandwiches, hatsi, pancakes, dumplings da pancakes su ne abinci na yau da kullun don abincin mara dadi. Kuna da wasu dabaru? Raba tare da mu kuma ku kara gwadawa, saboda sakon sau da yawa kan sami wahayi don dafa wani sabon abu, mai haske, mai ban sha'awa da dadi!