Nama da naman sa

Labari ne game tsiran alade a yau. More daidai, ba game da tsiran alade kanta, amma game da tsiran alade goulash. Wataƙila a yanzu kun yi tunani: “Goulash tare da tsiran alade? Ee, bawai goulash bane kwata-kwata! ”

Koyaya, wannan tasa bashi da madaidaicin ka'idojin dafa abinci ko jerin kayan masarufi. A zahiri, wannan Eintopf ne na yau da kullun (miyan miya), wanda aka shirya a hanyoyi da yawa. Za ku sami girke-girke daban-daban, gami da goulash nama, amma ga zaɓin namu, Hakanan za'a iya canzawa da ingantawa a hankali. Farantin da aka shirya dangane da girke-girken carb yau, zai zama mai daɗin yaji kuma ya dace da dumama dumu-dumu kwanaki.

Mahimmanci: kamar kowane Eintopf, goulash zai zama mai daɗaɗa gobe idan an saka shi. Cook tare da nishaɗi!

Sinadaran

• Bokvurst (dafaffen tsiran alade), 4,
• Ja albasa, guda 2,
• Tafarnuwa, kawuna 3,
• Zaki da barkono (ja, kore, rawaya),
• Sanya tumatir mai nauyi, 0.1 kg.,
• Gwanayen Fresh, 0.4 kg.,
• Naman saro, 500 ml.,
• Paprika mai dadi, curry da erythritol, 1 tablespoon,
• Nutmeg, cokali 1,
• Gishiri da barkono dandana,
• Man zaitun don soya.

Yawan sinadaran ya dogara da sabis 4. Shirya dukkanin kayan abinci da kuma lokacin dafa abinci mai tsabta na ɗaukar minti 30.

Nama goulash a dafa abinci

Ofaya daga cikin zaɓuɓɓuka don shirya girke-girke ɗan naman goulash: naman sa 600 g, narke man alade 40 g, albasa 1-2 inji, masara tumatir 75 g, gari 25 g, kirim mai tsami 100 ml, tasa gefen, gishiri, barkono, bay ganye, ganye.

Naman naman scapula na baya na kafaffun sirinji (banda shank), an toya a cikin cubes na 25-30, gishiri, soya tare da mai, zuba broth ko ruwa, kara tumatir barkono da simmer har sai dafa (1-1.5 hours). Bayan haka, a zuba garin alkama wanda aka narkar da shi da ruwa ko kuma mai sanyaya mai narkewa da ruwa ko kuma mai sanyaya a cikin broth tare da nama, ƙara yankakken albasa, barkono, bay ganye, kirim mai tsami kuma a ɗanɗaɗa naman tare da ɗan tafasa har sai da taushi, amma ba tare da narkewa ba (calorizer). Ku bauta wa goulash tare da dankalin da aka dafa ko soyayyen, taliya da aka dafa, noodles, shinkafa mara nauyi da kuma yayyafa da ganye. Ana iya dafa Goulash ba tare da kirim mai tsami ba.

Sausage goulash da sauri da kuma dadi

Amma menene idan babu nama a cikin firiji, amma kuna son ku ci wani abu. A wannan yanayin, zaku iya dafa goulash daga tsiran alade - yana da sauri, mai daɗi da gamsarwa.

Ga goulash tare da tsiran alade muna buƙatar:

• Kankana mai dafa shi ko rabin-salatin 300 grams
• Albasa daya
• Taya daga cikin karas
• Tumatir 2-3 ƙananan abubuwa, ko manna tumatir
• Pepperaya daga cikin barkono kararrawa
• 3-4 tablespoons na kayan lambu sunflower
• Kuna iya ƙara masara, da kyau, wannan don mai son ne
• Kayan yaji don goulash (wannan cakuda kayan yaji ne da kayan marmari daban-daban, wanda aka sayar a kowane shago)

Mun yanke tsiran alade cikin cubes kuma a gasa shi a cikin kwanon rufi a kan zafi kadan, yana motsawa lokaci-lokaci don kada ya kasance a ƙasa.

Bayan tsabtacewa, yanyanka albasa sosai sai a ƙara goulash nan gaba daga tsiran alade.

Soya da albasa tare da tsiran alade na minti 10 kuma ƙara karas da karas, tumatir mai yankakken barkono Julienne, ƙara bushe kayan yaji da gishiri a kwanonmu.

Mun saci duk wannan tattalin arzikin a cikin kwanon rufi na wani mintina 10-15, muna motsawa lokaci-lokaci.

Sausage goulash ya kusan shirya, ƙara gilashin ruwa ɗaya ko biyu, a kawo a tafasa a dafa a wani minti 5. Sanya gishiri idan ya cancanta.

Zai zama mai kyau idan an ƙara farar nama a maimakon ruwa, babu shakka a cikin wannan yanayin mai ɗaukar nauyi zai zama mai ɗanɗano, amma babu fitina.

A matsayin tasa don goulash, zaka iya dafa taliya da sauri.

Ta wannan hanyar, tunda kun shirya goulash daga tsiran alade, da sauri za ku iya ciyar da ƙaunatattunku kuma ku ci kanku.

Mataki-mataki girke-girke

Daga waɗannan sinadaran, shirya marinade.

A cikin kwanon ruɓaɓɓiyar nama, soya albasa, karas da barkono da aka yanka a cikin rabin zobba.

Zuba marinade mai launi da kawo kawo tafasa.

Sanya yankakken tsiran alade da minti 2-3. fitar.

* Madadin miya, zaka iya amfani da ketchup da aka shirya!

* Ana iya yin ado da shinkafa, dankali ko taliya.

1. Qwai (kusan babu sifili)

Qwai ne kusan mafi koshin lafiya kuma mafi abinci mai gina jiki a duniya.

Suna da abubuwan gina jiki da yawa, gami da abubuwa masu mahimmanci don kwakwalwa, gami da abubuwanda suke da amfani ga hangen nesa.

Carbohydrates: kusan babu

Duk nau'ikan nama kusan kyauta ne na carbohydrates. Iyakar abin da yake banda shine sassan kamar hanta, wanda kimanin 5% carbohydrates.

4. Chicken (sifili)

Kayan alade na ɗaya daga cikin mashahuran abinci a duniya. Yana da abubuwa masu amfani da yawa, kuma ingantacciyar hanyar gina jiki ce.

Idan kun kasance a kan rage cin abincin carb, kuna iya son bayar da fifiko ga sassan mai ƙiba, kamar fikafikai ko kwatangwalo.

Carbohydrates: sifili

5. Alade, ciki har da naman alade (galibi sifili)

Naman alade wani nau'in nama ne mai daɗin ci, naman alade shine mafi soyuwar yawancin abincin da yake da karancin-carb.

Bacon, duk da haka, ana sarrafa nama ne, saboda haka da wuya a kira shi "abinci mai lafiya." Koyaya, akan ƙarancin abincin carb, yana da sauƙin cin abinci matsakaici.

Babban abu shine ƙoƙarin siyan naman alade daga dillalan da ka amince da su, ka tabbata cewa babu kayan haɓaka ɗan adam a ciki kuma kar ka mamaye naman lokacin dafa abinci.

Carbohydrates: sifili. Amma karanta lakabin a hankali kuma ku guji naman alade da sukari da aka bushe-da sukari.

6. naman da aka warke (galibi)

Vyalenin shine yanke nama a cikin yanka na bakin ciki da bushe. Kuma, idan ba a ƙara sukari ko kayan ɗan adam ba a can, zai iya zama babban ƙari ga rage cin abincin carb.

Koyaya, wanda ya isa ya manta cewa abin da ake siyarwa a shagunan galibi ana fuskantar saurin sarrafa shi kuma yana daina zama lafiya. Saboda haka, ya fi kyau a yi irin wannan naman da kanku.

Carbohydrates: ya dogara da nau'in. Idan nama ne kawai da yake da ɗanɗani, to, kusan ba ze.

Kifi da abincin teku

Kifi da sauran abincin teku gaba ɗaya suna da abinci da ƙoshin lafiya.

Suna da wadataccen arziki a cikin bitamin B12, aidin da omega-3 mai kitse mai narkewa, waɗannan sune ainihin abubuwan da suke rasa abincin mutane da yawa.

Kamar nama, kusan dukkanin kifaye da abincin abincin teku ba su da carbohydrates.

7. Salmon (sifili)

Salmon shine ɗayan shahararrun nau'ikan kifi a tsakanin mutanen da ke kula da lafiyar su, kuma akwai kyawawan dalilai na wannan.

Wannan kifin mai ƙiba ne, wanda ke nufin cewa ya ƙunshi kima mai cike da ƙima na jin daɗin zuciya, a wannan yanayin, omega-3 mai daushin kitse.

Har ila yau Salmon yana da wadataccen abinci a cikin bitamin B12, D3 da aidin.

Carbohydrates: sifili.

10. Shellfish (carbohydrates 4-5%)

Abin takaici, mollusks suna shiga cikin abincinmu na yau da kullun ƙasa da yadda suke cancanta. Koyaya, sun kasance kan tebur da abinci mafi ƙoshin lafiya a duniya, kuma dangane da wadataccen abinci mai gina jiki suna iya gasa da nama daga gabobin ciki.

Shellfish, a matsayin mai mulkin, yana dauke da adadin adadin carbohydrates.

Carbohydrates: 4-5 grams na carbohydrates a kowace gram na 100 na kifin kifi.

Sauran ƙananan kifayen kifayen da kuma abincin teku

• Shrimp
• Haddock
• Lobster
• Kanta
• Tuna
• Kifin kifi
• Kifi mai Kifi
• Halibut

Yawancin kayan lambu ba su da carbohydrates, musamman ganye mai ganye da kayan marmari, tunda kusan dukkanin carbohydrates ana samun su a cikin fiber.

A gefe guda, tushen tushen sitaci kamar dankali da dankali mai daɗi, ya bambanta, suna da wadataccen ƙwayoyin carbohydrates.

11. Broccoli (7%)

Broccoli shine kayan lambu mai keɓewa mai daɗi da za'a iya dafa shi, ko za'a iya ci shi ɗanye. Tana da sinadarai da yawa, C da Vitamin K da fiber, kuma tana dauke da manyan abubuwan gina jiki wadanda ke taimakawa wajen magance cutar kansa.

Carbohydrates: 6 grams a kofin ko 7 grams a kowace 100 grams.

12. Tumatir (4%)

A zahiri, tumatir berries ne, amma ana ɗaukar su kayan lambu don kamfanin. Suna da yawa bitamin C da potassium.

Carbohydrates: 7 grams a cikin babban tumatir ko 4 grams a kowace 100 grams.

Albasa - ɗayan kayan lambu mafi daɗi a duniya, yana ba jita-jita da dandano mai haske. Ya ƙunshi fiber mai yawa, antioxidants da wasu abubuwan anti-inflammatory da yawa.

Carbohydrates: 11 grams 11 a kofin ko gram 9 a gram 100.

16. Cak kabeji (10%)

Kale ko Kale ya shahara sosai a tsakanin mutanen da suke kula da lafiyarsu. Yana da fiber mai yawa, bitamin C, K da maganin antioxidants na carotene. Daga cikin wasu abubuwa, feces gabaɗaya suna da ƙoshin lafiya.

Carbohydrates: 7 grams a kofin ko 10 grams a kowace 100 grams.

21. 'Ya'yan wake (7%)

A zahiri, wake wake suna cikin gidan legume, amma suna dafawa suna cinye shi azaman kayan lambu.

A kowane yanki akwai abinci mai yawa, da kuma fiber, furotin, Vitamin C, K, magnesium da potassium.

Carbohydrates: 8 grams a kofin ko 7 grams a kowace 100 grams.

'Ya'yan itãcen marmari da berries

Duk da cewa ra'ayin da aka yarda da shi game da 'ya'yan itatuwa shine cewa abinci ne mai kyau, halayyar magoya bayan abinci mai ƙarancin carb a gare su abu ne mai jayayya.

Kuma duk saboda gaskiyar cewa 'ya'yan itãcen marmari wani lokaci suna ɗaukar carbohydrates da yawa a kwatancen kayan lambu.

Ya danganta da irin ƙudurin da kuka ƙaddara wa kanku, watakila ya kamata ku taƙaita yawan 'ya'yan itaciyar zuwa ɗaya ko biyu kowace rana.

Wannan, duk da haka, bai shafi 'ya'yan itaciyar mai ba kamar avocados ko zaituni.

Berriesarancin ƙananan sukari, irin su strawberries, su ma suna da kyau a gare ku.

23. Avocado (8.5%)

Avocado itace 'ya'yan itace na musamman. Madadin carbohydrates, ana cajin shi zuwa ga girare tare da ƙoshin lafiya.

A cikin avocados, babban adadin fiber, potassium, da kowane irin kayan abinci mai gina jiki.

Carbohydrates: 13 grams a kofi ko 8.5 na gram 100.

Kar ka manta cewa carbohydrates da aka ambata (kusan 78%) ana samun su ne a fiber, saboda haka kusan babu carbohydrates a ciki (“tsarkakakke”) a ciki.

Kwayoyi da tsaba

Kwayoyi da tsaba suna da matukar farin jini a cikin abubuwan rage cin abinci. Yawancin lokaci suna ƙasa da carbohydrates, amma mai yawa, fiber, furotin da abubuwan abubuwa iri-iri.

Kwayoyi, a matsayin mai mulkin, ɓangare ne na kayan ciye-ciye masu sauƙi, amma ana amfani da tsaba sau da yawa don ba da kayan abinci zuwa salatin ko wasu jita-jita.

Gari daga kwayoyi da tsaba (alal misali, almond, kwakwa, ko ƙwan alkama) kuma ana amfani da shi don yin burodin marassa ƙarfi da sauran kayan gasa.

28. Almonds (22%)

Almonds magani ne mai kyawu. Yana da fiber mai yawa, bitamin E kuma yana daya daga cikin ingantattun hanyoyin magnesium a cikin duniya, ma'adinan da ba a rasa yawancin mutane.

Bugu da ƙari, almon suna haifar da satiety mai sauri, wanda, bisa ga wasu karatun, yana taimakawa rasa nauyi.

Carbohydrates: 11 grams 11 a kowace oce ko gram 22 a gram 100.

31. Tsirrai na Chia (44%)

Abubuwan Chia suna samun karbuwa a tsakanin magoya bayan ingantaccen tsarin abinci. An caje su zuwa ga girare tare da wasu mahimman abubuwa masu mahimmanci kuma suna da girma a matsayin mai dacewa ga girke-girke da yawa don abinci mai ƙanƙan da ƙananan carb.

Wannan shine ɗayan sanannun hanyoyin samar da fiber na abin da za ku iya samowa akan shelf.

Carbohydrates: 12 grams a kowace oza ko 44 grams a kowace 100 grams.

Kar ku manta cewa kusan kashi 86% na carbohydrates na chia tsaba suna cikin fiber, saboda haka kusan babu carbohydrates a ciki ("tsarkakakke") a ciki.

Kayayyakin madara

Idan ba ku sha wahala daga rashin haƙuri na lactose, to, samfuran kiwo mai ƙoshin mai tare da ƙananan abun ciki na carbohydrates sune a gare ku. Mafi mahimmanci, kula da lakabin kuma ku guje wa komai tare da ƙari na sukari.

Cuku yana daya daga cikin abinci mai daɗin ci a cikin carbohydrates, zaka iya ci shi ɗanye ko ƙirƙirar abinci iri-iri masu ban sha'awa tare da shi. Yayi kyau tare da nama, kamar yadda a cikin burger (ba tare da bun ba, ba shakka).

Cuku kuma mai matukar tasiri sosai. Wani yanki na cuku ya ƙunshi abinci mai gina jiki da yawa a matsayin gilashin duka.

Carbohydrates: 0.4 grams da yanki ko 1.3 grams a kowace gram 100 (cheddar).

33. Man kirim (3%)

Kirim mai kitse ya ƙunshi ƙananan carbohydrate da furotin, amma mai mai mai yawa. Yawancin mabiyan ƙananan carb suna ƙara su cikin kofi ko wasu abinci. Rosette na berries tare da kirim mai tsami shine kayan zaki mai ƙanƙan da ke da ɗanɗano.

Carbohydrates: 1 gram a kowace oza ko 3 grams a kowace 100 grams.

Kima da mai

Akwai ƙoshin mai da lafiyayyiya da mai da yawa waɗanda aka yarda da su tare da irin abincin da ake ci low-carb.

Fiye da komai, guji mai daɗin kayan shafaffun kayan lambu, irin su soya ko masara, saboda suna da lahani sosai a adadi mai yawa.

37. Karin budurwar man zaitun (sifili)

Man zaitun mai matse kai tsaye shine ɗayan abubuwa masu amfani da za ku iya ƙarawa ga abincinku. Hakanan samfuri ne wanda abincin abincin Rum ya dogara da shi.

Yana da magungunan antioxidants masu yawa da abubuwanda ke da kumburi, shima yana da matukar amfani ga tsarin na zuciya.

Carbohydrates: sifili.

38. Kwakwa mai (sifili)

Man kwakwa ya ƙunshi kitsen mai da lafiya da kuma matsakaiciyar sarkar acid, waɗanda ke da tasirin gaske a kan abinci na rayuwa. Karatun ya nuna cewa yana taimakawa rage yawan ci, yana taimaka ƙona kitse da kuma cire kitse mai ciki.

Carbohydrates: sifili.

Sauran ƙarancin carb mai da mai

• Man kwakwa
• Kayan mai
• Mace

Yawancin abin sha na carbohydrate ba su dace da rage abincin da ake amfani da shi ba.

Ka tuna fa ruwan 'ya'yan itace yana da sukari da carbohydrates mai yawa kuma lallai ne a guji shi.

Ruwa ya kamata ya zama babban abin sha, ba tare da la'akari da abin da sauran abincinku ya dogara da shi ba.

Carbohydrates: sifili.

Duk da cewa a wani lokaci an gina kofi a banza, a zahiri, abin sha yana da lafiya sosai.

Wannan shine mafi kyawun tushen maganin antioxidants a cikin abincin, Bugu da ƙari, bincike ya nuna cewa masoya kofi suna rayuwa tsawon rai kuma ba su da haɗari ga mummunan cututtuka irin su ciwon sukari na 2 da cututtukan Parkinson da Alzheimer.

Mafi mahimmanci, kada ku ƙara wani abu mara lahani ga kofi ɗin ku. Baƙin Kofi ya fi kyau, amma kofi tare da madara ko cream shima ba komai bane.

Carbohydrates: sifili

Shayi, musamman koren shayi, an yi bincike sosai, sakamakon abin da ya tabbatar da cewa yana da matukar tasiri ga lafiya. Hakanan yana haɓaka ƙona mai.

Carbohydrates: sifili.

43. Dark cakulan

Wannan na iya mamakin wani, amma cakulan duhu shine, a zahiri, kyakkyawan yanayin ƙarancin carb ne.

Tabbatar cewa ya ƙunshi akalla 70-85% koko, wannan yana nufin cewa kusan babu sukari a ciki.

Duhu cakulan yana da ton na abubuwa masu amfani, kamar haɓaka aikin kwakwalwa da rage ƙarfin jini. Karatun ya kuma nuna cewa masoya cakulan duhu ba su da haɗari sosai ga cututtukan zuciya.

Za'a iya samun fa'idodin kiwon lafiya na cakulan duhu a wannan labarin.

Kada a manta cewa kusan 25% na carbohydrates cakulan duhu suna cikin fiber, saboda haka adadin abubuwan carbohydrates da ke cikin sa ya ragu sosai.

44. Ganye, kayan yaji da kayan yaji

Akwai ƙarancin ganye mai ban sha'awa, kayan yaji da kayan yaji da aka bada shawarar amfani dasu. Mafi yawansu ba su da carbohydrate, amma za su sanya abincinka da ƙoshin lafiya.

Misalan kayan yaji sun haɗa da gishiri, barkono, tafarnuwa, ginger, kirfa, mustard, da oregano. A cikin wannan labarin za ku sami ganyayyaki 10 masu ban sha'awa da kayan yaji, waɗanda a lokaci guda suna da ƙoshin lafiya.