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A kowace iri muesli akwai fiber da ake buƙata don narkewa mai kyau. Hakanan busasshen 'ya'yan itatuwa da kwayoyi, tushen microelements masu amfani. Amma - hankali! - ya isa yin nazarin bayanan da ke kan fakitin don fahimtar cewa a ƙarƙashin fa'idar abincin abinci sau da yawa muna cin wani abu mai yawan kalori da mai mai yawa. Galibi akan gasa su muesli, da kuma waɗanda aka ƙara cakulan a cikin nau'i daban-daban. Tabbas, suna da ɗanɗano sau biyu kamar na talakawa - amma daga lafiyayyen karin kumallo sai suka zama samfur na alfanu mai fa'ida.
A nan ne sigogi don mafi kyau duka muesli: abun ciki na fiber fiye da 8 g, sukari - kasa da 15 g, mai mai bai wuce 10 g ga kowane 100 g na kayan ba. (Tabbatar sake sake lissafin yawan sukari da mai da aka nuna akan kwalin da kowane abin sha.)
Muesli na gida
Abin dogaro (kuma mafi sauki ga waɗanda basa son lissafi) shine a dafa muesli kanka. Hada oatmeal, wasu raisins ko wasu busasshen 'ya'yan itatuwa, ƙara biyun yankakken kwayoyi da tablespoon na bran. Cika muesli madara mai ƙarancin mai, kefir ko yogurt na halitta kuma ƙara sabbin 'ya'yan itatuwa da berries.
A ranakun da daga lokacin muesli son hutawa, maye gurbin su da yanki na hatsi ko burodin hatsin rai tare da cuku mai ƙarancin mai. Amma yana da kyau a guji monotony ta wata hanya - tare da girke -girke iri -iri muesliMuna ba da zaɓi mai matukar amfani don amfanin yau da kullun bisa dogaro da hatsi. Kuma don karshen mako - girke-girke ya fi dadi, tare da kyan gani muesli.
Girke-girke na Muesli mai lafiya tare da ita Frua
1 rabo
Abin da kuke buƙatar:
- Kofi mara nauyi mai kefir ko yogurt
- 1 tbsp. l. gaurayawan 'ya'yan itace da kwayoyi
- 1/2 kofin Hercules oatmeal
- 'Ya'yan itacen yanayi - 1 pc.
Abin da za a yi:
Sanya rabin oatmeal a cikin babban kofi, sannan rabin kefir ko yogurt, sa'annan sa sauran rabin a yadudduka. muesli da kefir.
Kwasfa 'ya'yan itacen, a yanka a cikin cubes kuma ado muesliBari cakuda ya zauna a cikin firiji na ɗan lokaci kafin yayi aiki. Idan baka da isasshen lokacin karin kumallo da safe, yi muesli daren da ya gabata sannan ka sanya a cikin kwandon filastik don haka zaka iya ɗauka tare da kai don aiki.
Kayan girke-girke na 'ya'yan itacen girki tare da Muesli mai ƙyalli
4 sabis
Abin da kuke buƙatar:
- 1 orange
- 1 apple
- 100 g daskararren berries
Don yogurt vanilla:
- 1 gilashin yogurt na halitta
- Rabin kwaf na vanilla
Don muesli mai ƙyama:
- Kofin Hercules oatmeal
- 50 g almond (murƙushe)
- 50 d makamai
- 0,5 - 1 tsp kirfa ƙasa
- 1 tsp sesame oil
- 1-2 tsp. l. zuma
Abin da za a yi:
Tattara duk abubuwan da kuke buƙata.
Heararrawa mai zafi zuwa 180 ° C.
Yanke kowane busasshen apricot cikin guda 4. Hada oatmeal tare da zuma, man kayan lambu da murƙushe almonds, kirfa da yankakken busasshen apricots. Sanya takardar yin burodi tare da takardar yin burodi. Zuba cakuda akan takarda kuma bushe shi akan takardar burodi na mintuna 20 zuwa 25 har sai ya sami inuwa caramel mai haske.
A halin yanzu, yanke 'ya'yan itacen a matsakaiciyar tsaba kuma shirya su cikin manyan kofuna 4. Kwasfa kwandon vanilla, hada tsaba daga rabinsa da yogurt. Kwantar da cakuda kadan, ƙara daidai gwargwado ga 'ya'yan itacen kuma motsa su. Yayyafa muesli mai ɗanɗano a saman salatin 'ya'yan itace.