Gurasar abinci mai gina jiki

Mataki zuwa mataki girke-girke tare da hoto

- Kunna tanda a 175 ° C.

- Rufe kasan kwanon burodi tare da takardar burodi, sanyaya bangon da ruwa kuma yayyafa tare da alkama. Ko rufe fuska duka tare da takarda. (Zai fi kyau a gasa a cikin nau'in silicone, ba kwa buƙatar rufe shi ku yayyafa shi. Lallai kawai ku yayyafa shi da ruwa kafin sanya kwanon a ciki.)

- Da farko saika hada duk kayan bushewa a kwano, sai a hada da casserole da sunadaran sannan a hada komai tare da mahaya har sai ya yi laushi.

- Sanya kullu a cikin tsari da aka shirya, mai laushi, yayyafa da tsaba kuma a saka a cikin tanda da aka riga aka dafa don minti 50-60.

- Bar burodin da aka gama don kwantar da dan kadan a cikin tsari, sannan a cire shi a hankali, bayan tabbatar da cewa Burodin ya tsaya a ko'ina daga bangon. Sanya burodin gaba daya a kan zangon waya.

- Adana burodi a cikin firiji. Yankakken yanka to, za a iya ɗan bushe shi a cikin kayan wanka.

Abincin Abincin Abincin Gwargwadon Orange na Chocolate:

• 3 scoops na cakulan
• 1 tbsp. alkama (oat) gari
• 2 qwai
• 2 lemu
• 1 tsp yin burodi
• 1 tsp vanillin
• 1 tbsp 0% yogurt mai
• 2 tbsp m narke cakulan

Mun haɗu da duk samfuran ruwa kuma daban duk wanda ya bushe. Bayan haka mun haɗu da komai kuma muna zuba cakuda a cikin murfin kuma a cikin tanda na 160 C na mintuna 45.

Darajar abinci mai gina jiki akan kilo 100::

• Sunadarai: 13.49 gr.
• Fat: 5.08 gr.
• Carbohydrates: 21.80 g.
• Kalori: 189.90 kcal.

Banana Abincin Abinci:

• 3 scoops na vanilla ko banana whey protein
• 1,5 banana
• 6 tbsp oatmeal
• 6 tbsp nonfat yogurt
• 3 tbsp gida cuku 0%
• 6 guda na kwanakin
• 1.5 tsp yin burodi
• 1 tsp kwakwa (sunflower, zaitun) man

Sa mai ruwan inabin da mai, a zuba a cakuda, yayyafa da kirfa da ƙwayayen a ciki, a gasa na 180 C tsawon minti 30.

Za ku sami ƙarin furotin idan kuna cin gurasar furotin tare da hadaddiyar giyar gida.

Darajar abinci mai gina jiki

Kimanin darajar abinci mai nauyin kilogram 0.1. samfurin shine:

Matakan dafa abinci

1. Kafin yin kullu da kullu, dole ne a saita murhun burodi zuwa digiri 180 (yanayin convection). Don haka ya kamata ku karya ƙwai a cikin cuku na gida, gishiri da doke tare da mahaɗa hannu ko whisk.

Bayani mai mahimmanci: dangane da iri da tsawon murhun kuka, zazzabi da aka sanya a ciki na iya bambanta da na gaske a cikin kewayon har zuwa digiri 20.

Saboda haka, muna ba ku shawara ku sanya doka ta sarrafa ingancin samfuran yayin aikin yin burodi, ta yadda, a gefe guda, ba ta ƙonewa, kuma a gefe guda, tana yin burodi da kyau.

Idan ya cancanta, daidaita zafin jiki ko lokacin dafa abinci.

1. Yanzu juya daga kayan bushewa yazo. Alauki almon, furotin foda, oatmeal, plantain, flaxseed, tsaba sunflower, soda da kuma haɗuwa da kyau.

1. Sanya kayan bushewa a cikin taro daga sakin layi 1 kuma a hade sosai. Lura cewa: a cikin gwajin bai kamata ya zama akwai lumps ba, sai dai, wataƙila, tsaba da hatsi na sunflower.

1. Mataki na karshe: sanya kullu a cikin kwanon burodi kuma a yi madaidaicin katako tare da wuka mai kaifi. Lokacin yin burodi ba kawai minti 60 bane. Gwada kullu tare da ƙaramin katako: idan ya tsaya, to, burodin bai shirya ba tukuna.

Kasancewar kwanon yin burodi tare da murfin mara sanda ba lallai ba ne: don kada samfurin ya tsaya, ana iya shafa mai ko a lika da takarda na musamman.

Fresh jan zafi mai zafi daga tanda wani lokacin alama kadan damp. Wannan al'ada ce. Yakamata a bar samfurin yayi sanyi sannan a yi aiki dashi.

Abin ci! Yi nishadi

Ana girke girke-girke mai ba da kariya ga abinci mafi kyau a cikin yaƙi da adibas mai adama akan ciki.

Kuna son kawar da mai mai ciki, amma har yanzu ba ku daina burodi ba? To wannan girke-girke na iya zama daidai a gare ku!

Tare da nau'in burodin da ya dace, zaku iya kawar da mai mai ciki

Kitse na ciki a cikin ciki da hanji yana da matukar hadari. Don kawar da shi, mutane da yawa suna ci abinci da yawa musamman tare da low carb don sarrafa sukari na jini kuma ba fuskantar barazanar yunwa ba. Labari mai dadi ga kowa da kowa: idan kun zaɓi abinci na low carb, ba kwa buƙatar ƙaddamar da burodi don asarar nauyi.

Kamar yadda bincike da yawa suka riga sun nuna, babban abincin furotin yana taimaka wajan ƙara ƙarin fam. Kuma Gurasar furotin kawai don wannan da kyau! Ba kamar burodi na yau da kullun ba, waɗanda ake yinsa sau da yawa daga alkama mai laushi da sukari, ana yin burodin furotin yawanci daga hatsi duka. Baya ga babban abun ciki squirrel shi ma mai arziki ne zaren , wanda shima yana taimakawa wajen rage kiba mai visceral.

Ba kowa bane ke jefa kuri'a don burodin karamar carb. Wasu suna sukar burodin furotin, da ace yana da tsada kuma yana ɗanɗuwa da mugunta fiye da matsakaita. Bugu da kari, an soki cewa yawancin gurasar abinci mai furotin suna da mai mai yawa kuma, sabili da haka, burodin furotin sun fi adadin kuzari fiye da nau'in burodi na al'ada.

Menene gaskiya kuma menene labarin tatsuniya?

Wace burodi, a ƙarshe, kuka fi so, ba shakka, al'amari game da dandano. Amma duk wanda yake son asara, to, sai ya kula da abin da kuke ci tare da shi.
Madadin mai sausages ko cheeses, ham ham ko turkey nono ya kamata a fifita.
Masu cin ganyayyaki za su fi son hatsi, hummus, ko tuna don biyan wasu bukatunsu na furotin.

Gurasar protein abune mai kyau idan kana son cin abinci mai karancin carbohydrates, amma baya so ka daina burodi.

Menene gurasar abinci?

Yana da nauyi, mai laushi kuma mafi daidaituwa: gurasar furotin ta ƙunshi ƙarancin carbohydrates fiye da gurasa na yau da kullun, amma dangane da sinadaran, yana ɗauke da sau hudu kamar yadda yake da furotin kuma wani lokacin a ciki sau uku zuwa goma mafi kitse .
Wannan saboda a cikin burodin furotin muna maye gurbin gari alkama furotin, soya flakes, gari alkama gaba daya, flaxseed ko garin lupine da hatsi / tsaba, cuku gida da qwai . Wannan burodin ya cika tsawon lokaci kuma yana ba da gudummawar rage nauyi.

Gurain protein4-7 g carbohydrates 26 g sunadarai 10 g fats
Abincin Gurasa:47 g carbohydrates 6 g sunadarai 1 g fats

Haske da iska mai fasalin abincin abinci shine Kusani , na kayan abinci guda uku: kwai, kirim mai tsami da gishiri kaɗan.

Gwanin furotin mai sauri

Cuku gida da kwai (furotin ko gwaiduwa kwai) sune manyan sinadarai,
An haɗu da su tare da almon, buro ko gari, soya, kwakwa, garin yin burodi, gishiri, da tsaba don ɗanɗano.

Hakanan za'a iya yin burodin abinci ba tare da cuku na gida ba, to kuna buƙatar ƙarin hatsi / bran ko tsaba da ruwa kaɗan. Ko zaka iya maye gurbin curd da yogurt ko hatsi curd.
Haske:burodi ya zama mai daɗi sosai lokacin da kuke kwasa karas kuma ku zuba a cikin kullu. Yana da kyau a ƙara kayan yaji a abinci ko kuma ƙyallen caraway a kullu.

6 tunani akan "Abincin Yisti Mai Ciki mai Kyauta"

Dole na gasa burodin abinci. Ya zauna a kan wannan samfurin na rabin shekara, sannan har yanzu rai ya nemi burodin talakawa. Yanzu na ba da fifiko ga burodin "Borodino".

kuma ina ci a madadin ...

Da kaina, Ina son irin wannan burodin da yake da ƙoshin lafiya. Kullum nakan yi kokarin mayar da shi gida. Amma mu kanmu ba yin burodi ba, kodayake wani lokacin muna son gwadawa. Babban girke-girke, yana yiwuwa a dafa komai.

Da kyau, girke-girke mai sauƙi ne - zaka iya gwada lafiya

Yanzu ba shi da sauƙi a zaɓi gurasa mai daɗin ci da lafiya a shagon. A gida, murhun shine hanyar fita. Amma, rashin alheri, don yin wannan a kai a kai kuna buƙatar ƙarin lokacin kyauta ...