PP charlotte - abinci 10 da girke-girke-kalori mai sauki

Karatun girke girke na apple charlotte daga littattafan cookie na Ingilishi. Girke-girke na zamani don kek ɗin apple ya ɗan bambanta da asalin asalin. Da farko, kayan marmarin sun yi kama da soyayyen apple, an zuba a kai tare da biredi iri daban-daban. Misali, a Jamus, ana gasa charlotte daga burodin talakawa tare da ƙari da yawan 'ya'yan itace da cream. Irin wannan girke-girke har yanzu yana wanzu kuma yana jin daɗin wasu shahararrun mutane. Da shigewar lokaci, duk ɓoyayyen apple akan kulkin biscuit an fara kiransa charlotte.

A zamanin yau, masana abinci na abinci suna sauƙaƙa girke-girke. Ya zama mafi sauƙin amfani, amma saboda abubuwan da ke cikin caloric, wasu matan aure na tilasta musu yin gasa da irin wannan burodin. Sannan masu ba da izini waɗanda suka ba da zaɓi da yawa don shirye-shiryen abinci na charlotte, ya maye gurbin wasu kayan masarufi.

Charlotte ba tare da sukari ba: rage adadin kuzari

Idan kayi amfani da kalkuleta mai kalori, to yana da sauki a gano cewa 100 gram na kayan zaki mai dauke da kcal 200. Don rage abun cikin caloric na kowane samfurin gari, kuna buƙatar maye gurbin carbohydrates mai sauri (sukari, gari) tare da ƙarin "kwantar da hankali". Misali, zuma da stevia sune takwarorinsu masu kyau ga sukari. Wadannan kayan aikin sunada izinin masu cutar koda koda. 'Ya'yan itãcen marmari ma suna iya bayar da ƙarin zaƙi. Charlotte ba tare da sukari tare da apples, pears da 'ya'yan itatuwa masu bushe ba zasu zama mara kyau ba.

Rage yawan yolks

Na gaba, la'akari da kayan abinci kamar kwai. Dangane da girke-girke na kek, suna buƙatar guda 5-7, daga ra'ayi game da tsarin abincin abinci wannan babban bust ne. Amma an gano hanyar fita. Kuna iya ƙara kawai sunadarai zuwa girke-girke, sannan abun da ke cikin kalori zai ragu sosai, kuma biskit ɗin zai tashi da kyau.

Kuna iya rage adadin ƙwai da taimakon yin burodi foda ko soda, an soke shi da ruwan lemun tsami. Irin waɗannan abubuwan zasu samar da kyakkyawan biskit.

An sauya carbs mai sauri tare da fiber

Charlotte ba tare da sukari da yolks abu ne na gaske ba. Amma game da gari? Kusan shine babban sinadaran a cikin kwano. Kwarewa ya nuna cewa ana iya maye gurbinsa. Misali, domin charlotte tare da zuma da apples ba tare da sukari ba ya rasa ɗanɗano, zaku iya maye gurbin alkama tare da shinkafa ko buckwheat. Yin amfani da oatmeal shima zai dace. Ba lallai ba ne don cire gari na alkama gabaɗaya; zaku iya maye gurbin wani ɓangaren sa tare da abinci mai kyau, fiber-mai da abinci mai ɗauke da bitamin.

Wasu maye gurbin da kuma keɓancewa

Butter daga girke-girke za a iya cire gaba ɗaya. Babu wanda zai lura da rashi irin wannan samfurin. Abubuwan da aka dafa madara irin su kefir za'a iya haɗa su a cikin kayan zaki. Don sa mai ƙirar, ya fi dacewa a yi amfani da man kayan lambu da ƙura mai kariminci a sama tare da semolina. Lokacin aiki a cikin dafa abinci, tunanin da ma'ana ta yau da kullun suna da amfani sosai. Tare da taimakon irin waɗannan halaye kowane, ko da ƙwarewa, farka za ta sami charlotte tare da apples ba tare da sukari ba, girke-girke wanda za'a buƙaci baƙi masu godiya.

Asiri na bishiyar abinci mai ban sha'awa

Babban abin nuna alama mai ingancin charlotte shi ne wanda yake matse mai kyau, busasshen biskit. Don cim ma kyakkyawan sakamako, dole ne a haɗu da kayan haɗin cikin wasu jerin. Ganin cewa an maye gurbin wasu samfurori da ƙarancin kalori, fasahar dafa abinci zai zama kamar haka. Da farko dai, kuna buƙatar ware kogunan daga sunadarai. Kowa yayi yadda ya ga dama. An bada shawara don ɗaukan ƙwai daga firiji, kamar yadda ƙuƙwalwa mai narkewa mai narkewa mafi kyau. Abincinmu ana kiransa "Charlotte ba tare da sukari ba," amma zaƙiyin yakamata ya kasance har yanzu a cikin kayan zaki, don haka da ƙarfi ku haɗa furotin tare da zuma kuma ku fara wari a cikin ƙarancin gudu aƙalla minti 10.

Bayan haka, zamu iya ƙara musanyawa da garin alkama. Ana yin wannan ne da kyau don kada squirrels su rasa bayyanar mai girma. Haɗa gari tare da cokali, mahaɗa ba zai zo da hannu ba kuma. Sakamakon yakamata ya zama taro mai kama da kullumin farin ciki.

• kwai fata - 5-6 guda,
• gari mai yalwar abinci (oat, buckwheat, shinkafa) - gilashin daya,
• zuma ko wani irin sukari na halitta - 1 kofin.

Ana Shiryar da Abincin ruitaukar Abincin

Kamar yadda kuka sani, 'ya'yan itatuwa suna da adadin kuzari daban-daban. Charlotte ba tare da sukari ba zai zama da amfani sosai idan kuna amfani da apples na iri mai tsami azaman cika. A saboda wannan, da Antonovka iri-iri ne manufa. Irin waɗannan 'ya'yan itatuwa suna da tsari mai yawa kuma suna kyan gani a cikin ƙoshin da aka gama.

Hakanan za'a iya amfani da pears a cikin kayan zaki, amma dole ne a fara yin duhu a cikin kwanon rufi. Wannan ya shafi nau'ikan kyawawan kore ne.

Don amfani da 'ya'yan itatuwa da aka bushe a matsayin cika, suna buƙatar ma a shirya su gaba. 'Ya'yan itaciyar da aka wanke sosai an zuba su da ruwan zãfi a hagu har sai ruwan ya bushe gabaɗaya. Sa'an nan 'ya'yan itatuwa suna dage farawa a kan tawul kuma cire wuce haddi danshi. Idan ba a yi wannan ba, to, kasan kebanin zai yi jike sosai kuma ba zai yi gasa da kyau ba.

Ba za ku iya amfani da fruitsya fruitsyan itãcen marmari tare da tsaba da mai taushi ba a cikin cika. Hakanan yana da mahimmanci a tuna cewa lokacin shirya apples and pears, dole ne a cire peel ɗin. Don kada fruitsan preparedanyun da aka shirya ba su yi duhu ba, suna jiran zubawa, ana iya tsoma su cikin ruwan gishiri kaɗan, kuma a bushe da tawul kafin kwanciya.

An shirya batter ɗin da aka shirya akan kan apples and dried 'ya'yan itatuwa da aka aza a cikin injin da gasa a zazzabi na digiri 200 na minti 20.

Charlotte tare da zuma marar sukari

Kamar yadda kuka sani, zuma tana amintar da lafiyar jiki kuma an yarda da ita a wasu matakan abinci. Hakanan ya kamata ku sani cewa yayin maganin zafi wannan samfurin yana canza kayan aikinsa kuma an rasa amfanin sa. Saboda haka, dole ne a maye gurbin sukari da zuma a hankali. Kuna iya ƙara stevia ko fructose a girke-girke.

Keya tare da apples ba tare da sukari ba a kefir

Ya zama mai daɗin kefir charlotte ba tare da sukari ba. Ana ƙara samfuran madara-madara don ɗanɗaɗa ƙwayar m na buckwheat ko oatmeal. Yi wannan kamar yadda kake alkama gari da kanka. Dangane da girke-girke na kayan zaki, kuna buƙatar 100 ml na kefir. Wannan sinadari yana ƙara daɗin ɗanɗano mai laushi a cikin wain ɗin kuma yana ɗan ɗaukar aiki azaman mai.

Hakanan zaka iya dafa charlotte na abinci tare da cuku gida. Wannan samfurin zai ɗan sauya gari. Ta halitta, cuku gida ya zama mai mai. Irin wannan sinadaran an ƙara shi da kullu a lokacin girka hannu na gari. Kowace uwar gida ta kayyade sashi don dandano.

Yanzu kun san yadda ake yin charlotte mara ƙoshin lafiya. Girke-girke na wannan kayan zaki yana cikin labarin.

Me ya bambanta girke-girke na yau da kullun daga abinci?

• Da fari dai, gari ne mai daidai. Masana ilimin abinci da masu ba da shawara na abinci sun daɗe suna ba da shawarar barin alkama na yau da kullun da maye gurbin sa da hatsi mai kyau. Me zai bayar? Kuna karɓar abubuwa masu amfani da bitamin da yawa, kuma, wanda yake da matukar mahimmanci, gabatar da fiber a cikin abincin ku, wanda dole ne ya kasance a cikin abincin idan kun kasance a kan abincin. Duk alkama ta gari ba a sarrafa ta da irin wannan karfin sarrafawa kamar alkama, kuma tana riƙe da duk abubuwanta na musamman. Wasu girke-girke suna ba da damar haɗawa da nau'ikan iri daban-daban. Don haka zaku iya ɗaukar rabin alkama kuma ƙara rabin duk garin alkama, daga wannan girke-girken ku kawai zai inganta kuma zaku sami ainihin pp kullu. Kula da gari mai hatsin rai, buckwheat, oatmeal da flaxseed. Lastarshe na ƙarshe na gari yana da kyau idan kana buƙatar ƙara ƙarin furotin a cikin abincinka.
• Girke-girke na charlotte bashi da sukari. Dole ne ku shirya farantin mai daɗi, amma amfani da kayan zaki kawai na zahiri. Ka tuna cewa giram 100 na sukari ya ƙunshi adadin adadin kuzari 400, don haka duk kwano da aka yi amfani da wannan samfurin ba za'a iya la'akari da shi azaman rage cin abinci ba. Adana sama da kayan zaki - stevia ko agave syrup cikakke ne. Abubuwan da ke cikin kalori na charlotte na yau da kullum shine kimanin adadin kuzari 250 a cikin gram 100, kuma ban da sukari, zaku iya rage adadin kuzari zuwa adadin kuzari na 120-150! Yarda da cewa wannan babban bambanci.
• Babban sinadarin wannan kek ɗin itace ne. Ana iya haɗa wannan 'ya'yan itace lafiya a cikin abincinku yayin asarar nauyi, saboda gram 100 na apples sun ƙunshi kusan adadin kuzari 50. Babban ƙari na apples shine cewa ban da taro na bitamin, wannan 'ya'yan itace tushen ingantaccen fiber ne. Gaskiya ne, ana samun mafi yawan sa a cikin kwasfa, don haka idan kuna so, ba za ku iya kwantar da apples daga kwasfa ba, wannan kawai zai sa abincinku ya fi cin abinci. Amma idan kun gajiya da apples, koyaushe kuna iya maye gurbin su da rhubarb (ɗanɗano zai zama iri ɗaya ne mai daɗin ɗanɗano) ko kowane berries, pears, peaches or apricots.

Kamar yadda kake gani, wannan girke-girke koyaushe yana da wuri don gwaje-gwajenku kuma ku kanku za ku iya zaɓar kayan abinci da tushen wannan kwano.

Shin zai yiwu a gasa wainar baƙi ba tare da sukari da gari ba?

Wannan abu ne mai yiwuwa a yi. Kuna iya maye gurbin gari tare da oatmeal, semolina ko cuku gida. Kuma sukari mai zaki ne: zuma, molasses, agave nectar, stevia, maple syrup.

Idan kun sha wahala daga ciwon sukari kuma baku da kwarewa don yin aiki tare da yin burodi, to sai ku fara da charlotte na abinci tare da apples. Zai zama ba kawai dadi ba, har ma da ƙananan kalori da lafiya.

Kalori da girke girke girken caja na BJU idan aka kwatanta da abinci

Don fahimtar bambanci, kuna buƙatar kwatanta kimanin adadin kuzari da caji na BJU na yau da kullun da abinci a cikin tebur.

Charlotte classic

Charlotte na rage cin abinci

Tebur ya nuna cewa zaɓi na biyu shine ƙarancin caloric da haske.

5 girke-girke na charlotte a cikin tanda

Charlotte yawanci ana gasa a cikin tanda. Wannan tsohuwar hanya ce ingantacciya, sanannu ga duk matan aure. Akwai ton na girke-girke.

Idan kun kasance a kan abinci ko kuna da ciwon sukari, to wannan girke-girke zai zama dacewa a gare ku. Girke-girke ya ƙunshi kayan abinci masu ƙoshin lafiya waɗanda ba su da adadin kuzari.

Don dafa abinci zaka buƙaci:

• 150 g na alkama gari (Premium),
• 3-4 tablespoons na oatmeal,
• 2 sunadaran kaji + 1 kwai duka (tare da gwaiduwa),
• 0,5 tsp soda
• 2-3 tablespoons na zuma
• gishiri dandana
• 0,5 kofuna waɗanda kefir,
• Apples 4
• ruwan lemun tsami tare da rabin lemun tsami.

Hanyar dafa abinci:

1. Beat qwai. Ya kamata a sami taro mai yawan iri ɗaya.
2. Idan zuma yayi kauri, sai a narke. Bayan an hada shi da kwan tsiya.
3. Beat fata na qwai biyu dabam. Da ake bukata shine a sami kumfa mai kauri. Idan fata ta yi bulala na dogon lokaci, ƙara gishiri a ciki.
4. Bayan hada kwai da zuma da squirrels.
5. Dama a koyaushe kuma a hankali ƙara gari a cikin abun da ke ciki.
6. Oara oatmeal.
7. Zuba soda a cikin kefir, dama.
8. Zuba kefir cikin jimlar taro.
9. Idan kullu ya cakuda sosai kuma ba a lura da dunƙulen ciki ba, to za a iya zuba shi cikin wani nau'in mai.
10. A wanke apples kuma a yanka a cikin yanka. Ruwan lemo zai hana duhunsu duhu. Zuba yanka 'ya'yan itace tare da shi. Sanya apples ɗin da aka gama a bazata akan kullu.
11. Kunna tanda a gaba don zafi.
12. Gasa a digiri 180 na kimanin rabin sa'a.

Sanya teburin a cikin tsari mai ɗumi, to, wainar za ta sami ɗanɗano wanda ba za a iya mantawa da ita ba.

Tare da Hercules

Charlotte tare da Hercules zai zama mai kalori-low. Idan kun gaji da girke-girke na gargajiya, kuna son iri-iri, to wannan shine abin da kuke buƙata.

Kuna buƙatar:

• 4 pc kaza kwai furotin
• 200 g of hercules,
• 4-5 apples
• 1 tbsp. l ba tare da tudun gari ba
• 140 g granulated sukari
• soda - a bakin wuka,
• wani tsunkule na gishiri
• kasan cakulan (ba na tilas ba),
• 4-5 walnuts (na zaɓi),
• 1.5 tbsp. l burodin burodi.

Hanyar dafa abinci:

1. Rarrabe a cikin fata daga yolks. Beat fata har sai kumfa.
2. Sannu a hankali saka allurar sukari.
3. Saltara gishiri, soda.
4. Furr oatmeal da Mix.
5. Shafa fata tare da man shanu, a rufe a ko'ina tare da burodin burodi.
6. A wanke apples, a yanka su a cikin cubes ko yanka. Yayyafa da gari. Saka ƙasa.
7. Zuba taro a saman.
8. Preheat tanda. Sa'an nan a saka a can form tare da kullu sannan a jira rabin awa. Mafi kyawun zazzabi shine digiri 180.

Don haɓaka palatability da kyakkyawa, saka saman charlotte tare da cakulan da aka cakuda da kwayoyi.

Idan kuna son maye gurbin gari kuma kuna da semolina, to wannan zaɓi ne mai kyau.

Kuna buƙatar:

• 5 apples
• 3-4 qwai
• 150-200 g na sukari,
• 150 g gari
• 2-3 tbsp. l kirim mai tsami
• 150 g semolina
• 5 g na yin burodi foda
• gishiri da soda a bakin wuka,
• jakar vanillin
• kwasfa da ruwan 'ya'yan itace daga lemun tsami.

Hanyar dafa abinci:

1. Don shirya tasa, bawo apples, a yanka ta yanka, zuba kan ruwan lemun tsami.
2. Kunna tanda da preheat zuwa digiri 180.
3. Man shafawa takardar yin burodi tare da man shanu, yayyafa da gari.
4. Sanya apples a kasan.
5. Beat qwai, ƙara kirim mai tsami.
6. A cikin kwano daban, hada semolina, gari, soda, gishiri, yin burodi.
7. Hada qwai da kayan hade.
8. Zuba kullu cikin apples.
9. Gasa na kimanin minti 40.

Bayan sanyaya, yayyafa kayan zaki da sukari da ƙwaya.

Abincin Charlotte tare da apples and cuku gida

Wannan tasa mai dadi cikakke ne don abincin dare ko karin kumallo, don manya da yara.

Kuna buƙatar:

• 0.5 kilogiram na gida cuku,
• 2 tsp zuma
• 2-3 qwai
• 1 vanillin
• 1 yin burodi
• wasu kirfa
• lemun tsami zest,
• 2-3 apples.

Hanyar dafa abinci:

1. Beat da qwai kuma Mix cuku gida tare da su.
2. Shigar da zuma, gari.
3. Zara zest, kirfa, foda foda da vanilla.
4. Shafa takardar yin burodi tare da man, yayyafa da gari.
5. Zuba kullu.
6. Sanya apples da aka yanka a gaba.
7. Sanya a cikin tanda na rabin sa'a.

Kuna iya gwadawa tare da sinadaran kowane lokaci. Sanya wani sabon abu ko cire kayan da ake dasu.

Lotarancin Kayan Abincin Kalori tare da Masara

Wani girke-girke tare da abun da ke ciki mai ban sha'awa. Akwai masara.

:Auka:

• 5 apples
• 300 g na masara
• 130 g na ruwa
• soda a bakin wuka,
• 0,5 tsp vinegar
• Kwai 1

Hanyar dafa abinci:

1. Kara da masara grits.
2. Hada kwai tare da gari da Mix. Sanya ruwa kamar yadda ake buƙata.
3. Kurkura apples tare da ruwa, a yanka ta yanka.
4. Sanya takarda na musamman a kan takardar burodi, apples a saman.
5. A cikin kwano daban, haɗa soda da vinegar. A lokacin hiss, Mix abun da ke ciki tare da kullu.
6. Zuba kullu akan apples.
7. Sanya tsari tare da kullu a cikin tanda. Dumi shi har zuwa digiri na 170-180.
8. Gasa da cake na 25-35 minti.

Yi amfani da dumi ko sanyi.

Tare da peaches a cikin jinkirin mai dafa abinci

Kuna iya maye gurbin apples tare da peach. A cikin hunturu, gwangwani masu dacewa. A lokacin rani sabo ne. Idan baku da tanda, amma kuna da mai dafa da jinkirin, yi amfani da shi.

:Auka:

• 4-5 qwai
• 200 g icing sukari
• 200 g gari
• 3-4 peaches
• vanillin.

Hanyar dafa abinci:

1. Dauki kwai. Rarrabe a cikin yolks da squirrels.
2. Beat fata har sai kumfa.
3. Niƙa yolks tare da sukari na sukari da kuma vanilla.
4. Hada tare da squirrels, rufe tare da gari, dama.
5. Shafa kwano da yawa da mai.
6. Zuba kullu.
7. Sanya yankakken peach.
8. Zaɓi yanayin "yin buro". Zai ɗauki kimanin minti 50-70 don shirya tasa.

Idan babu mai multicooker, gasa a cikin tanda.

Charlotte da girke-girke kabeji: mai sauƙin dadi

Idan kuna tunanin cewa wannan tasa kullun mai dadi ne, to, kuna kuskure! Tare da taimakon farin kabeji talakawa, zaku iya samun ƙarancin kalori mai ƙarancin kaye, wanda ba zai zama da daɗi ba kawai, har ma da lafiya.

• 500 grams na kabeji. Don yin tasa cikin taushi, ya fi kyau amfani da kabeji matasa.Amma idan ba ku da guda, kawai a tafasa kabeji talakawa kaɗan. Shred, kamar yadda ya saba, a cikin ƙananan ƙananan kuma aika karamin soya a cikin kwanon frying a man shanu. Don canji, zaku iya ƙara mushroomsan namomin kaza, za su bar ruwan 'ya'yan itace da kuma cikewar zai zama mai daɗi.
• 100 grams na gari. Za mu yi amfani da alkama gaba ɗaya da alkama. Mix su daidai gwargwado.
• 3 qwai. Beat su tare da sukari, gishiri da sauran kayan yaji ku ɗanɗana.
• yin burodi. Tabbatar da ƙara ƙuna 1,5.
• Don yin kwano suna da dandano da aka faɗi, ƙara 1 teaspoon na sukari.
• Gishiri da barkono dandana.

Flourara gari a cikin ƙwayar ƙwai da aka doke sosai kuma a sake haɗa komai. A nan ne muke ƙara cikewar mu a cikin gari. Mun sanya komai a cikin nau'i (kar a manta da rufe shi da takardar) kuma aika shi a cikin tanda na minti 40.

Fasali na yin charlotte

Charlotte ga marasa lafiya da ciwon sukari an shirya shi bisa ga girke-girke na al'ada, amma ba a ƙara sukari ba, kuma babban sinadaran tasa shine apples. Zai fi kyau a zaɓi 'ya'yan itatuwa marasa suttuna waɗanda ke girma a yankinmu. Yawanci, masana abinci sun bada shawarar shan apples of yellow or kore, suna da karancin sukari da kuma ma'adanai, bitamin da acid acid.

Don shirya kayan zaki, zaku iya amfani da tanda ko mai saurin dafa abinci. Idan mai haƙuri yana da nau'in ciwon sukari na 2, wanda ke ƙara nauyin jiki, yana buƙatar yin amfani da oat bran maimakon gari, suna daɗaɗa a cikin ƙwayar kofi.

Bayan cin wani ɗan charlotte, ba ya jin zafi don auna alamun glycemia, idan sun kasance cikin kewayon al'ada, za'a iya haɗa kayan zaki a cikin abincin mai haƙuri ba tare da tsoro ba. Lokacin da aka lura da sauye-sauye na sigogi, ana buƙatar barin abar ɗin kuma a maye gurbin ta da wani abu mafi haske da kayan abinci.

Yana da lahani ga masu ciwon sukari su ci alkama, sabili da haka ya kamata a yi amfani da hatsin rai, yana da ƙananan glycemic index. Ba a haramta haxa waɗannan nau'ikan gari ba, haka kuma ƙara da yogurt mai ƙanshi, berries, cuku gida ko wasu 'ya'yan itatuwa a cikin kullu waɗanda ba a yarda da su ba.

Charlotte na Ciwon Maganin gargajiya na gargajiya

Kamar yadda aka ce, girke-girke na yin charlotte ga mai haƙuri da ciwon sukari ba su da bambanci sosai da girke-girke na yau da kullun, kawai bambanci shine ƙin sukari. Menene zai iya maye gurbin sukari a cikin charlotte? Zai iya zama zuma ko abin zaki, charlotte tare da zuma maimakon sukari ba mafi muni ba.

Ana ɗaukar irin waɗannan abubuwan: gilashin gari, na uku na gilashin xylitol, ƙwai kaza 4, apples 4, 50 g na man shanu. Da farko, an wanke qwai da ruwa mai dumi, sannan a haɗe shi da madadin sukari sai a yayyafa shi da mahaɗa har sai lokacin farin kumfa.

Bayan abin da ya wajaba don gabatar da gari mai tsabta, bai kamata ya saita kumfa ba. Sai apples an peeled, kernels, a yanka a cikin yanka, yada a cikin wani nau'i mai zurfi tare da ganuwar farin ciki, greased da mai.

Kullu ana zuba kan apples, ana sanya form a cikin tanda na minti 40, zazzabi yakai digiri 200. An bincika shirye-shiryen da kwanon abinci tare da ƙamshin katako, ɗan ashin yatsa ko wasa na yau da kullun.

Idan kuka soka kwandon keɓaɓɓen keɓaɓɓu tare da suttura, kuma babu cutuka kullu, to kayan zaki ya gama tsayawa. Lokacin da ya yi sanyi, ana ba da abinci a teburin.

Charlotte tare da bran, hatsin rai gari

Ga masu ciwon sukari da suke son rasa nauyi, ana bada shawarar yin amfani da oat bran a maimakon gari don rage kalori na charlotte. Don girke-girke, ya kamata ku shirya 5 tablespoons na bran, 150 ml na yogurt mai-mai mai tsami ko kirim mai tsami, ƙwai 3, tsunkule na kirfa foda, apple matsakaici mai matsakaici 3, apples 100 na maye gurbin sukari. Zaka iya amfani da tsantsa daga stevia (ganye mai ganye).

An hada gyada da mai zaki kuma a hada da yogurt, sannan a hadu da qwai sosai sannan a shigar dasu cikin kullu. An toya apples, a yanka a cikin kyawawan yanka, an yayyafa shi da kirfa a kai.

Don dafa abinci, ya fi kyau a ɗauki wani nau'in ɓoyewa, a lasafta shi da takarda takarda, ko wani nau'in silicone na musamman. Ana sanya shredded apples a cikin akwati, an zuba shi da kullu, an saka a cikin tanda na kimanin minti 30-40. Abincin zaki dole ne a ci shi bayan sanyaya.

Tun da glycemic index na hatsin rai kadan a ɗan alkama alkama, an nuna shi don amfani a cikin ciwon sukari mellitus. Amma ya fi kyau kada a maye gurbin samfurin gaba daya, amma don haɗa nau'ikan gari guda biyu daidai gwargwado, wannan zai adana kayan zaki daga haushi mai mahimmanci kuma zai sa lafiya ya fi lafiya.

Don tasa kai:

• rabin gilashin hatsin rai da farin farin,
• Kayan kaji 3
• 100 g na ingantaccen sukari madadin,
• 4 cikakke apples.

Kamar yadda a girke girke da ya gabata, ƙwai an haɗu da mai zaki, a doke tare da warin ko mahaɗa na mintina 5 har sai an sami kumfa mai santsi da mai ƙarfi.

An ƙara gari mai tsami a cikin taro mai yawa, kuma an tumɓuke apples kuma a yanka a cikin cubes. A kasan wani nau'i na shafawa, yada 'ya'yan itatuwa, zuba su tare da kullu, sanya a cikin tanda don gasa.

Kuna iya ƙara wasu pears ko wasu 'ya'yan itace a cikin apples waɗanda ba a hana su cikin cutar sankara ba. Wasu berries, irin su cranberries, suma suna da kyau.

Dafa abinci Recipe

Ieulla tare da apples za'a iya shirya ba kawai a cikin tanda ba, har ma a cikin jinkirin mai dafa abinci. Don dafa abinci, maye gurbin gari tare da oatmeal, a maimakon sukari, ɗauki stevia. Sinadaran don tasa: manyan cokali 10 na hatsi, 5 Allunan stevia, 70 g na gari, 3 kwai fata, 4 apples of unsweetened iri.

Da farko, an raba furotin daga gwaiduwa, aka cakuda shi da kayan zaki, an soya shi da karfi tare da cokali mai yatsa ko mahautsini. An toya apples, a yanka a cikin yanka, tare da oatmeal, an haɗa shi da sunadaran da aka matse tare da gauraya a hankali.

Don kada charlotte ya ƙone kuma baya bin akwati, ana shafa mai da mai, ana cakuda cakulan-furotin, an sa su a cikin Yankan Gurasa. Lokacin dafa abinci a wannan yanayin an saita shi ta atomatik, yawanci minti 45-50.

Curd Charlotte

A lokacin shirya kek, marassa lafiya masu ciwon sukari na iya amfani da kayan zaki na yau da kullun; suna son kayan zaki da apples da cuku gida. Yana da kyakkyawan dandano, karancin sukari a ciki ba kwata-kwata ba ne. Don farantin, suna ɗaukar kayayyaki: kofuna waɗanda 0.5 na gari, gilashin cuku na ainihi na ainihi, cuku 4, ma'aurata ƙwai, 100 g na man shanu, kofuna waɗanda 0.5 mai mai mai.

Dafa abinci yana farawa tare da peeling apples, an yanke su a cikin cubes, a gasa shi mai sauƙi a cikin kwanon rufi, maganin zafi kada ya wuce minti 5 a cikin lokaci. Sauran kayan sunadaran sun hade, samar da kullu.

Ana canja apples a cikin mold, an zuba shi da kullu, an saka a cikin tanda a digiri 200 na rabin sa'a. An bar kwanon da aka gama a cikin mashin har sai yayi sanyi gabaɗaya, in ba haka ba kuma wainar na iya karyewa ta rasa bayyanar ta.

Kamar yadda kake gani, girke-girke da aka canza wa masu ciwon sukari suna taimakawa wajen rage cin abincin da kuma rashin cutar da jiki, ba tsokanar hauhawar sukari na jini ba. Idan ka bi girke-girke kuma cire samfurin mai cutarwa mai canzawa, kuna samun cikakken abinci mai ɗaci da kwanciyar hankali, mai lafiya da lafiya. Amma har ma da amfani da irin wannan abincin ya ƙunshi matsakaici, in ba haka ba babu buƙatar magana game da fa'idodi ga mai haƙuri.

Abubuwan da ke da amfani da cutarwa na kayan zaki ana tattauna su a cikin bidiyo a wannan labarin.

Relotte na Charlotte na Free na masu ciwon sukari

A cikin abincin masu ciwon sukari, ana bada shawara don ware kayan abinci da abubuwan dafa abinci, tunda waɗannan jita-jita suna ɗauke da sukari mai yawa.

Sauya abinci mai girma a cikin carbohydrates tare da wanda ke rage cin abinci, zaku iya shirya kayan zaki mai ƙoshin lafiya wanda ba ya cutar da lafiyar mutumin da ke fama da ciwon sukari.

A cikin girke-girke na abinci, dole ne a kiyaye wasu ka'idoji, amma gabaɗaya, fasaha don shirye-shiryensu ba ta bambanta da saba.

Amintattun Abincin Abincin Charlotte

Charlotte shine kek ɗin apple wanda aka shirya shi da sauri, kuma yana ƙarƙashin wasu ka'idoji lokacin zabar abinci, za'a iya amfani dashi cikin abincin masu ciwon sukari. An shirya wannan irin kek din bisa ga girke-girke na gargajiya, amma ba tare da amfani da sukari tsarkakakku ba.

M shawarwari don yin burodin masu ciwon sukari:

1. Gyada. Yana da kyau a dafa ta amfani da garin hatsin rai, oatmeal, buckwheat, zaku iya ƙara alkama ko oat bran, ko kuma haɗa yawancin gari. Farin gari na mafi girman ba a yarda a ƙara shi da kullu ba.
2. Sukari. An gabatar da masu zaki a cikin kullu ko cika - fructose, stevia, xylitol, sorbitol, zuma an yarda da ƙarancin adadi. An haramta sukari na zahiri.
3. Qwai. Matsakaicin adadin ƙwai a cikin gwajin bai wuce guda biyu ba, zaɓi shine kwai ɗaya da furotin guda biyu.
4. Fats. Butter an cire, an maye gurbin shi da cakuda fatsin kayan lambu mai ƙarancin kalori.
5. Shaƙewa. An zabi nau'ikan acidic na acidic, mafi yawa kore, yana dauke da ƙarancin glucose. Baya ga apples, zaka iya amfani da cherry plum, pears ko plums.

Ya kamata a tuna cewa koda lokacin amfani da samfuran samfurori da aka yarda da masu cutar sukari, adadin abincin da aka ci ya kamata ya zama matsakaici. Bayan cin abinci, ya zama dole don aiwatar da ma'aunin iko na matakin glucose a cikin jini, idan alamu ba su wuce yadda aka saba ba, to za a iya ƙara tasawa cikin abincin.

Recipes na Ciwon Mara

Ana dafa ɗanɗano na 'ya'yan itace a cikin tanda ko mai saurin dafa abinci, idan yana da yanayin yin burodi.

Yawancin nau'ikan girke-girke na charlotte mara nauyi. Suna iya bambanta game da amfani da gari na hatsi daban-daban ko hatsi, yin amfani da yoghurts ko cuku gida, da kuma 'ya'yan itatuwa da yawa don cika.

Yin amfani da oat bran a maimakon gari zai taimaka rage yawan adadin kuzari na tasa. Irin wannan maye yana da amfani ga narkewa, yana taimaka wajan rage cholesterol a cikin jini, cire sharar gida.

Recipe na fructose charlotte tare da oat bran:

• gilashin oat bran
• 150 ml mai free-yogurt,
• 1 kwai da squirrels 2,
• 150 grams na fructose (mai kama da sukari mai girma a cikin bayyanar),
• 3 affle na unsweetened iri,
• kirfa, vanilla, gishiri don dandana.

1. Haɗa bran tare da yogurt, ƙara gishiri don dandana.
2. Beat qwai tare da fructose.
3. Kwasfa apples, a yanka ta yanka na bakin ciki.
4. Hada duk qwai da aka dafa tare da burodi, a cakuda kullu da daidaitaccen kirim mai tsami.
5. Rufe gilashin tare da takarda takarda, zuba ƙwallen da aka gama a ciki.
6. Sanya apples a kan kullu, yayyafa da kirfa ko hatsi na sukari madadin a saman (game da 1 tablespoon).
7. Gasa a cikin tanda a 200ºC na kimanin minti 30-40 har sai launin ruwan kasa.

A cikin dafaffen mai hankali

Yin amfani da mai dafaffen mai dafaffen lokaci yana adana lokaci, yana adana kyawawan kaddarorin samfurori, da rage adadin mai da ake amfani da shi. Mutanen da ke da cutar sukari mellitus ana ba da shawarar yin amfani da wannan na'urar lokacin dafa abinci daga abinci na yau da kullun, har ma don yin burodi.

Charlotte tare da oatmeal "Hercules" da zaki zazzage an shirya su bisa ga girke-girke masu zuwa:

• 1 kofin oatmeal
• abun zaki a cikin kwamfutar hannu - guda 5,
• 3 kwai fata,
• 2 kore kore da pears 2,
• 0.5 kofuna waɗanda oatmeal
• margarine don shafa mai,
• gishiri
• vanillin.

Don sa ƙullu ya zama mafi yawan viscous, ban da oatmeal, ana amfani da oatmeal, ana samun shi ta niƙa Hercules a cikin niƙa kofi.

1. Beat da fata har sai karko kololuwa daga kumfa bayyana.
2. Kara nika na maye allunan, a cikin sunadarai.
3. Zuba oatmeal a cikin akwati tare da sunadarai, ƙara gishiri, vanillin, sannan a hankali ƙara gari da cakuda.
4. Kwasfa apples and pears, a yanka a cikin cubes tare da gefen 1 cm.
5. 'Ya'yan itacen da aka shirya tare da kullu.
6. Narke cokali biyu na margarine da man shafawa a tukunya-tukunya.
7. Saka 'ya'yan itacen kullu a cikin kwano.
8. Saita yanayin "Yin burodin", za'a saita lokacin ta atomatik - yawanci minti 50 ne.

Bayan yin burodi, cire kofin daga mai saurin dafa abinci kuma bari ƙul ɗin ya tsaya na kimanin minti 10. Cire charlotte daga m, yayyafa saman da kirfa.

Amfani da garin hatsin rai a cikin yin burodi ana ɗaukarsa zaɓi ne mai amfani, ana iya maye gurbinsa gaba ɗaya da alkama alkama ko ana amfani dashi daidai gwargwado tare da buckwheat, oatmeal ko wani gari.

Charlotte tare da zuma da apples ba tare da sukari ba a kan hatsin hatsin yana gasa a cikin tanda, don akwai buƙatar ku:

• 0.5 kofin hatsin rai gari
• Kofuna waɗanda 0.5 na oat, buckwheat, alkama gari (na zaɓi),
• 1 kwai, kwai 2,
• 100 grams na zuma
• 1 margarine tablespoon
• apple - guda 4
• gishiri
• vanilla, kirfa na zaɓi ne.

Kayan fasahar dafa abinci na gargajiya ne. Beat qwai har sai ninki biyu yayi yawa, sai a zuba zuma a gauraya. Ana amfani da zuma mai narkewa, idan ya riga yin kuka, ya zama dole a fara mai da shi a cikin ruwan wanka.

Za a iya shirya garin buckwheat da kansa ta hanyar nika grits a cikin niƙa na kofi, kuma ana shirya oatmeal idan ba zai yiwu a siye shi a cikin shagunan ƙwararrun ba.

A cikin cakuda qwai da zuma ƙara gari na daban-daban iri, gishiri da kuma knead da kullu. An wanke apples, ainihin kuma a yanka a cikin manyan cubes.

Ana dafa kwanon rufi a cikin tanda, sannan a shafe shi da margarine, an girbe apples a gindinta.

Daga sama, an zuba 'ya'yan itacen tare da kullu, an sanya shi a cikin tanda mai preheated (digiri 180), gasa don minti 40.

Wani zaɓi don yin burodi a cikin tanda yana tare da flakes buckwheat. Wannan yin burodi ya dace da masu ciwon sukari na 2, yana da ƙananan adadin kuzari. Babu mai ƙamshi a cikin girke-girke, wanda kuma zai taimaka wajen gujewa samun ƙarin fam.

• 0.5 kofin buckwheat flakes,
• Kofuna waɗanda burodin 0.5 na buckwheat
• 2/3 kofin fructose
• Kwai 1, squirrels 3,
• 3 apples.

1. An raba furotin daga gwaiduwa tare da gwaiduwa tare da sauran, yana ƙara fructose, na kimanin minti 10.
2. F flourr gari da hatsi a cikin fata fata, gishiri, Mix, ƙara sauran gwaiduwa a can.
3. An shirya apples daidai da tsari na yau da kullun, a yanka a cikin cubes kuma gauraye da kullu.
4. Ana ƙara Vanilla da kirfa kamar yadda ake so.
5. Isarshen siffan an shimfiɗa shi da takardar, ana zuba kullu da apples.
6. Gasa a cikin tanda a zazzabi na digiri 170 na minti 35-40.

Wajibi ne a lura da saman kek, kullu saboda buckwheat yana da launi mai duhu, shiri don bincika tare da katako.

Girke-girke na Charlotte ba tare da sukari da man shanu ba:

Cuku gida zai taimaka wajen ba wa 'ya'yan itacen cake ɗanɗano mai dadi, tare da wannan zaɓi zaku iya guje wa amfani da kayan zaki. Curd ya fi kyau zaɓi wanda aka sayar a cikin shagon, mai mai ƙima ko tare da ƙarancin mai mai - har zuwa 1%.

Don curlot charlotte zaka buƙaci:

• 1 kofin gida cuku
• 2 qwai
• Kofin kefir ko yogurt (low kalori),
• gari - ¾ kofin,
• 4 apples
• 1 cokali na zuma.

A wannan yanayin, yana da kyau a yi amfani da oatmeal - hatsin rai ko buckwheat baya haɗuwa don dandana tare da cuku gida.

An yanka tuffa ba tare da tawali'u da kwasfa cikin kananan cubes ba, ƙara zuma a gare su kuma su bar mintuna da yawa.

Beat da qwai, ƙara sauran samfura da knead da kullu.

Abincin burodi yana mai zafi, shafawa tare da karamin adadin margarine ko man, an saka apples a ƙasa, a baya an jefa shi a cikin colander don cire ruwa mai yawa. Kullu a hankali an zuba kan apples. Sanya cikin tanda mai tsanani zuwa digiri 180, dafa don minti 35-40. Ana ɗaukar charlotte mai sanyaya daga siffar su, an yayyafa saman da fructose mai narkewa.

- girke-girke na kayan zaki mai-kazari:

Kayan girke-girke musamman da aka zaɓa suna ba da damar masu ciwon sukari su yawaita menu, amfani da kayan lemo da sauran kayan zaki a ciki. An zuma da masu ɗanɗano za su iya maye gurbin sukari, gyada da hatsi za su ba da kullu wani sabon abu da baƙon abu, cuku gida ko yogurt zai ƙara sautunan dandano mai ban mamaki.

Nemi Sauran Labarai masu alaƙa

Charlotte don ciwon sukari

Abinci don ciwon sukari baya ware burodi da abinci mai daɗi gaba ɗaya. Charlotte da aka yi ba tare da sukari ba shine ɗayan irin abincin da zaku so. Mun zabi maku girke-girke na charlotte tare da zaɓi na samfuran abubuwa dangane da glycemic index.

Ana daukar samfurin charlotte na masu ciwon sukari haramtacce ne, saboda yana dauke da sukari da adadin kuzari da yawa. Amma wannan cake mai 'ya'yan itace zai zama maganin da kuka fi so, idan kun dafa shi daga samfuran "dama".

Domin charlotte ya kawo muku ɗanɗano daɗin rai kawai kada kuyi lahani, ya kamata ku bi aan ka'idodi:

• zabi abubuwan da suka dace
• kar a wuce gona da iri,
• la'akari da haƙuri na ɗanɗanowa,
• tsaya kan fasahar dafa abinci.

Charlotte don masu ciwon sukari an shirya shi ne kawai daga gari mai cikakke, ya fi kyau a yi amfani da gari hatsin rai ko cakuda hatsin rai da alkama (1: 1 rabo).

An haɗa ƙwai a cikin girkin yin burodi, amma masu ciwon sukari sun san cewa kwai ɗaya ne kawai aka yarda da kowace rana.

Idan girke-girke ya nuna, alal misali, ƙwai 4, yakamata ku ɗauki ƙwai guda ɗaya da furotin uku, saboda furotin yana da ƙarancin ƙwayar glycemic (ƙungiyar 45) kuma mai ƙarancin kalori.

Classic charlotte an yi shi da apples. Yawancin masu ciwon sukari suna kuskure, suna fifita nau'in acidic na musamman, acid ba alama ce ta ƙananan sukari ba.

Baya ga apples, zaka iya amfani da pears, plums, ceri plum. Madadin sukari, ana amfani da fructose.

Idan, gwargwadon girke-girke, ana buƙatar yogurt, kefir ko kirim mai tsami don yin charlotte, kuna buƙatar ɗaukar samfuran mai-mai ƙima ko tare da ƙarancin mai mai.

Ya kamata a yi amfani da abun zaki ne kawai na zahiri, saboda samfurin roba yana canza abun da ke ciki yayin aikin zafi kuma yana iya zama cutarwa!

Gurasar dafa abinci tana shafawa tare da ɗan adadin mai kuma an yayyafa shi da hatsin hatsin rai.

Charlotte girke-girke na masu ciwon sukari

Kamar charlotte na yau da kullun, tasa don masu ciwon sukari yana da fassarar da yawa. Kuna iya dafa shi a cikin tanda ko mai dafa jinkiri. Dafa a cikin dafaffen mai da sauri yana da sauri, kullu yana da dandano mai kyau kuma yana da taushi, amma ya kamata kuyi la'akari da cewa kuna buƙatar sanya ƙarancin 'ya'yan itace a cikin charlotte ko juya kek ɗin don yin burodin kullu a kullun.

Charlotte tare da apples and kirfa

Ana iya dafa wannan charlotte a cikin mai dafa da jinkirin. Don shirya tasa za ku buƙaci waɗannan sinadaran:

• 4 qwai (duka da kuma squirrels 3),
• apples - 0.5 kilogiram
• gari (hatsin rai) - 250 g, na iya zuwa kadan kadan,
• cokali mai aunawa,
• yin burodi - rabin jaka,
• rabin cokali na gishiri,
• kirfa dandana.

Cooking kullu. Haɗa ƙwai tare da madadin sukari kuma ku doke da kyau akan blender (har sai an kafa kumburin lush). Sanya gari na gari da aka shafa a cakuda, ƙara gishiri, kirfa, yin burodi a ciki, haɗa sosai. A sakamakon haka, yakamata ku sami taro mai hade, mai kirim.

Yanke peeled apples cikin cubes (3 cm), Mix tare da kullu. Man shafawa kwanon abinci tare da man kayan lambu kuma yayyafa tare da hatsin hatsin rai. Yanke guda apple cikin yanka na bakin ciki ka sa su a ƙasan mold ɗin. Fitar da kullu. Lokacin dafa abinci a cikin multicooker shine 1 awa (yanayin "yin burodi"), amma kar ku manta da kullun duba kullu don shiri.

Ana yin burodi daga multicooker ba tare da farko ba sai bayan mintina 15. bayan dafa abinci. Wannan lokacin kana buƙatar ajiye murfin a buɗe.

Charlotte a kefir tare da pears da apples

Wani m da m tasa lalle tabbas roko ga mutane da yawa. Don shirya baututtuka 6 zaka buƙaci:

• 200 ml na kefir,
• 250 g hatsin rai gari
• 3 qwai
• 2 pears da 3 apples,
• cokali na soda
• 5 tbsp. tablespoons na zuma.

An shirya Charlotte kamar haka:

1. Eeaarsan itace da eea ​​andan itace an goge su.
2. Beat da kwai da fata har sai busassun, ƙara soda da zuma a cakuda (lokacin farin ciki dole ne a narke a cikin tururi mai wanka).
3. An zuba Kefir (preheated) a cikin cakuda, zuba gari a ciki kuma a cakuda shi da kyau.
4. A cikin hanyar da aka shirya (ta hanyar, ana iya lubricated silicone ba tare da komai ba) zuba ɓangare na uku na kullu, shimfiɗa 'ya'yan itacen da cika shi tare da ragowar.
5. Gasa a cikin zafin jiki na 180 C, lokacin dafa abinci 45 mintuna.

Charlotte a kefir tare da cuku gida

Wannan tasa ba kawai dadi ba ne, har ma yana ɗauke da ƙaramar adadin kuzari, don haka ya zama cikakke ga karin kumallo har ma da masu ciwon sukari iri 2. Girke-girke da ke ƙasa shine don abinci 4. Don dafa abinci, ɗauki abinci masu zuwa:

• 300 g plums
• 150 g hatsin rai gari
• 3 tbsp. l zuma
• 200 g cuku mai mai-free
• Kwai 1

An shirya filayen kwanduna kuma an shimfiɗa su a ƙasan hanyar da aka shirya (peeled zuwa ƙasan). Ana kefir kefir a cikin gari mai tsarkakakken ciki, ana saka zuma mai ruwa da gauraya har sai daidaiton mai kama ɗaya. Ana zuba kullu a hankali akan filayen. Gasa a cikin tanda mai tsananin ruwa na rabin sa'a (a 200 ° C). Kafin ka fitar da cailin charlotte daga siffar, bar shi ya tsaya na minti 5.

Ga waɗanda suka fi son ganin sau ɗaya fiye da karanta sau ɗari, muna ba da bidiyo tare da dafa-mataki-na-mataki na wani abinci mai ban mamaki - charlotte da aka yi da hercules.

Marasa lafiya da ke da nau'in 1 da nau'in ciwon sukari na 2 bai kamata su daina sutsi gaba ɗaya ba. Amma kuna buƙatar la'akari da irin abincin da za ku dafa, daga nawa kuma lokacin cin abinci. Muna ba ku damar sanin wasu shawarwari:

• Yi amfani da abinci tare da glycemic index a ƙasa raka'a 50 don shirya abincinku. (ƙarancin amfani da samfuran rukunin rukuni na biyu an yarda da su - tare da yawan aiki har zuwa 70),
• mutane da yawa sun san cewa an haramta oatmeal ga masu ciwon sukari, amma zaku iya amfani da garin oatmeal,
• tunda an danganta abinci mai narkewa ga masu ciwon sukari, zaku iya cin charlotte a cikin kananan rabo,
• Ya kamata a cinye abincin da za a ci don karin kumallo na farko ko na biyu, motsi mai ƙarfi zai taimaka jikinka ya sami glucose cikin jini da sauri,
• ware wannan tasa daga abincinka yayin da ake cutar da cutar.

Kamar yadda kake gani, tare da ciwon sukari zaka iya cin abinci mai daɗi. Charlotte ga masu ciwon sukari babban misali ne. Mun ba da recipesan girke-girke na yau da kullun, kuma kuna iya fantasize da gwaji ta hanyar sauya kayan maye tare da wani. Yi farin ciki da abincinku kuma ku kasance lafiya!

Charlotte ba tare da sukari tare da apples: girke-girke na masu ciwon sukari

Wadanda za su ci abinci za a yi amfani da su waɗanda, saboda dalilai na kiwon lafiya, suna cikin sukari. Ko kuma waɗanda ke ƙoƙarin neman adadi mai ƙyalli. Girke-girken charlotte mara ƙoshin abinci yawanci ya ƙunshi zuma, fructose, ko wasu kayan zaki. Sakamakon haka, kwano baya rasa dandano ga charlotte da aka saba, akasin haka, zuma tana ƙara ƙanshin ƙanshi na musamman.

Charlotte ba tare da sukari tare da apples bisa ga wannan girke-girke yana da sauƙin shirya. Sinadaran iri daya ne kamar yadda ake girke girke-girke, ana dafa sukari ne da madara hudu na zuma.

Haɗin 'ya'yan itatuwa tare da zuma da kirfa tabbas ba kawai waɗanda ke kula da abun da kelori na tasa ba, har ma da kowa a gida.

Girke-girke zai zama da dacewa musamman a watan Agusta, lokacin da sabo ne kayan amfanin gona suka bushe kuma suka fara tattara zuma.

• kwai - 3 inji mai kwakwalwa.,
• apples - 4 inji mai kwakwalwa.,
• man shanu - 90 g,
• kirfa - rabin teaspoon,
• zuma - 4 tbsp. l.,
• yin burodi foda - 10 g,
• gari - 1 kofin.

1. Narke cikin man shanu da Mix tare da warmed zuma.
2. Beat a cikin qwai, zuba burodi foda, kirfa da gari don yin kullu.
3. 'Bare' yan itacen a yanka a cikin yanka.
4. Sanya 'ya'yan itacen a cikin kwanar da ta dace da kwanar a zuba.
5. Dafa charlotte a cikin tanda na minti 40, zaɓi zazzabi na 180 ° C.

Sakamakon cewa babu wani matakin da ke bugun sukari da qwai, babbar charlotte ba za ta yi aiki ba. Amma zai kasance da ƙoshin lafiya.

Kyan zuma yafi dadi fiye da sukari. Wannan ɗan itace ne na zahiri, wanda jikin zai fi ƙarfinshi kuma baya ajiyar kitse. Lokacin maye gurbin sukari a girke-girke da zuma, sha shi kwata ko rabin ƙasa da sukari.

Tare da oatmeal

Ga waɗanda suke kan abinci, girke-girke na abinci mai 'ya'yan itace tare da oatmeal cikakke ne. Suna maye gurbin rabin ka'idodin gari. Madadin suga, ana sake amfani da zuma. Bugu da kari, babu mai a girke-girke, wanda ke nufin cewa ba za a sami ƙarin santimita a cikin kugu ba.

• oatmeal - rabin gilashin,
• gari - rabin gilashi,
• apples - 4 inji mai kwakwalwa., zabi zabi mai dadi,
• zuma - 3 tbsp. l.,
• kirfa - tsunkule
• kwai - 1 pc.,
• furotin daga qwai 3.

1. Rarrafa gwaiduwa kuma girgiza.
2. Beat squirrels hudu a cikin wani kofin a cikin kumfa mai ƙarfi.
3. Flourara gari da hatsi ga sunadarai, suna motsawa daga ƙasa zuwa sama. Zuba a gwaiduwa a can.
4. Bawo 'ya'yan itacen daga tsakiya kuma a yanka a cikin cubes.
5. Sanya zuma a gare su kuma a cakuda.
6. Zuba apples a cikin kullu.
7. Sanya takardar burodi a cikin kwanon rufi kuma a zuba kullu a ciki.
8. Gasa cake a cikin tanda na rabin sa'a a 180 ° C.

Ku bauta wa kwanar da aka gama tare da koren shayi. Oatmeal a cikin abun da ke ciki zai ƙara kullu da iska. Idan ana so, za su iya zama ƙasa-ƙasa.

Tare da kefir da cuku gida

M curd kullu yana da kyau tare da kayan haɗin zuma a kek. Wannan girke-girke ma ya dace da rasa nauyi, saboda akwai ƙarancin kalori a ciki.

• apples - 3 inji mai kwakwalwa.,
• gari - 100 g
• zuma - 30 g
• cuku gida 5% - 200 g,
• kefir mai kitse - 120 ml,
• kwai - 2 inji mai kwakwalwa.,
• man shanu - 80 g.

1. Bawo 'ya'yan itacen da a yanka a cikin yanka.
2. Sauté butter da zuma a cikin kwanon yin burodi na mintuna 5-7.
3. Yi kullu daga gida cuku, kefir, gari da qwai. Beat tare da mahautsini.
4. Zuba 'ya'yan itace a cikin kullu.
5. Gasa charlotte a cikin tanda a 200 ° C na rabin sa'a.

Fructose Apple Pie

Charlotte girke-girke na fructose kusan babu bambanci da sifar al'ada, ana ɗaukar fructose maimakon sukari. Dafa abinci yana cikin isawar kowa, har ma da dafa abinci novice.

• kirim mai tsami na zahiri ko nonfat kirim mai tsami - 150 ml,
• fructose - 100 g,
• kwai - 3 inji mai kwakwalwa.,
• kirfa - tsunkule
• oat bran - 5 tbsp. l.,
• apple - 3 inji mai kwakwalwa.

1. Mix yogurt, bran da fructose.
2. Beat da qwai kuma saka su a kullu.
3. Bawo 'ya'yan itacen da a yanka a cikin cubes, yayyafa da kirfa.
4. Manna takardar yin burodi tare da takardar yin burodi kuma sanya apples a ciki.
5. Zuba kullu a saman.
6. Gasa kayan zaki a cikin tanda a 200 ° C na rabin sa'a.

Jira har sai charlotte yayi sanyi, kuma zaku iya gayyatar gidan ku don shayi.

A kan hatsin hatsin rai

Garin alkama yafi amfani da alkama mai alkama, saboda glycemic index ɗin nata yayi ƙasa. A cikin charlotte ga masu ciwon sukari daga hatsin hatsin rai, an ɗauka furannin biyu daidai. Amma yana yiwuwa a canza rabbai a cikin ni'imar hatsin rai don ƙara amfani da abincin da aka gama.

• hatsin rai gari - rabin gilashin,
• alkama gari - rabin gilashi,
• kwai - 3 inji mai kwakwalwa.,
• fructose - 100 g,
• apple - 4 inji mai kwakwalwa.,
• wasu mai don sa mai.

1. Beat qwai da fructose na 5 da minti.
2. Zuba a cikin gari mai tsafta.
3. Kwasfa da sara da apples, to, ku gauraya su tare da kullu.
4. Cika cike da greased tare da kullu.
5. Zaɓi zazzabi na 180 ° C kuma gasa cake na minti 45.

Caarancin Kaya mai Kyau mai sauƙi

Babban zaɓi mafi sauƙi don cire sukari daga wannan tasa shine amfani da kayan zaki. Zai fi kyau ɗaukar stevia, wannan madadin yana da kyau don yin burodi, a Bugu da kari, ɗanɗano kusan ba ya bambanta da sukari.

• 100 grams na yogurt na halitta. Tunda muna shirya kwano-kalori mai sauƙi, kada kuyi amfani da yogurts tare da sukari da ƙari daban-daban.
• Stevia. Sanya kayanka. Kuna iya amfani da stevia foda, cire ruwa, ko stevioside. A cikin wannan girke-girke, ya dace don amfani da cirewar ruwa, nan da nan ƙara shi zuwa yogurt. Ka tuna cewa kopin 1 na sukari kusan cokali 1-2 na cirewar, don haka yana da mahimmanci kada a saka mai yawa.
• Bran Wannan girke-girke za a iya la'akari da mafi yawan abincin, tunda a maimakon gari zamu yi amfani da bran. Ba wai kawai suna ba da gudummawa ga asarar nauyi ba, har ma suna cire gubobi daga jiki da ƙananan cholesterol. Kuna buƙatar 6 tablespoons. Kuna iya amfani da alamar alkama, ko zaku iya haɗawa tare da oat bran.
• 4 qwai
• Apples ko pears. Wanke, mai tsabta, a yanka a cikin guda. 'Ya'yan itãcen marmari kaɗan za su ishe.

Mun haɗu da yogurt tare da bran kuma muna zuba a cikin ƙwai da aka doke. Bakin pp din mu ya shirya. Mun sanya yanka 'ya'yan itace a kan fam (kar a manta da sanya takarda) kuma a zuba kullu a kan pp ɗin mu. Mun aika zuwa tanda, preheated zuwa 180 digiri, na minti 30-40.

Dafa Charlotte ga masu ciwon sukari kyauta

Masu ciwon sukari suna son cin abinci mai daɗi, amma ba abinci mai ƙoshin lafiya. Ofaya daga cikin waɗannan girke-girke shine charlotte - kek mai dadi wanda yake mai sauƙin sauƙaƙe cikin sharuddan shiri. Koyaya, kafin amfani da charlotte don masu ciwon sukari na 2, ana ba da shawarar ku san kanku da ƙa'idodi na gaba ɗaya don shirya wannan kek, har ma da bambancin girke-girke iri-iri.

Ka'idodin dafa abinci na ciwon sukari

Yin bredi ga masu ciwon sukari dole ne ya bi ka'idodi biyu: don zama lafiya da daɗi. Don cimma wannan, ya zama dole a kiyaye ƙa'idodi da yawa. Da farko dai, ana maye gurbin garin alkama da hatsin rai, saboda amfani da karancin gari da kuma nika mai nauyi ba zai shafi matakan glucose ba. Dafa charlotte ba tare da sukari ya ƙunshi:

• ƙi yin amfani da ƙwai na kaza don aƙara kullu ko don rage adadinsu. Koyaya, a cikin tafasasshen tsari, a matsayin cikawa, ƙarin su yana halatta,
• an maye gurbin man shanu da kayan lambu ko, alal misali, margarine. A ƙananan mai maida hankali ne, mafi kyau
• maimakon sukari, ana bada shawara don amfani da kowane madadin sa: stevia, fructose. Yawancin samfurin na halitta, mafi kyau
• da kayan abinci don cika ya kamata a zaɓi musamman a hankali. Misali, bai kamata ya zama 'ya'yan itace mai dadi, berries, sauran abinci mai kalori da zasu iya haifar da karuwa a cikin matakan sukari ba.

Doka mai mahimmanci shine don sarrafa abun ciki na kalori da kuma glycemic index na yin burodi kai tsaye a yayin shirye-shiryen (wannan yana da matukar muhimmanci ga nau'in ciwon sukari na 2). Hakanan yana da kyau a ƙi dafa babban rabo, wanda zai kawar da yawan abinci, da kuma amfani da abinci masu kazanta.

Keya tare da kefir da cuku gida

Bambancin girke-girke na Charlotte na al'ada don masu ciwon sukari suna yin burodi tare da ƙari da cuku gida da kefir. Don ana amfani da wannan: apples uku, 100 gr. gari, 30 gr. zuma, 200 g. cuku gida (5% mai - mafi kyawun zaɓi). Ingredientsarin kayan haɗin shine 120 ml na kefir mai, ƙwai ɗaya da 80 gr. margarine.

Za'a iya shirya wannan girke-girke mai daɗi kamar haka: ana yayyafa apples a cikin yanka. Sannan ana soyayyen su da kari na mai da zuma. Dole ne a yi wannan a cikin skillet wanda ya dace da yin burodi. Yakamata ya bushe fiye da minti biyar zuwa bakwai.

Kullu an yi shi ne daga kayan abinci kamar su cuku, kefir, gari da kwai, wanda aka yayyafa tare da mahautsini. Na gaba, 'ya'yan itacen da aka soya an zuba su da kullu da kuma gasa charlotte a cikin tanda. An ba da shawarar yin wannan ba fiye da minti 30 a alamu na zazzabi wanda bai wuce digiri 200 ba.

Samun madara na gida wanda ke da madara don masu ciwon sukari

Rye gari pastries

MUTANE - BA SANARWA BA!

Mafarautan sun faɗi gaskiya game da ciwon sukari! Ciwon sukari zai shuɗe har abada cikin kwanaki 10, idan kun sha da safe ... "karanta ƙarin >>>

Ana iya dafa Charlotte ba tare da sukari a kan hatsin hatsin rai ba. Kamar yadda kuka sani, ƙarshen yana da amfani fiye da alkama saboda gaskiyar cewa glycemic index ɗinsa yana da ƙasa.

Masana ilimin abinci sun ba da shawarar yin amfani da hatsin 50% da gari na 50% a cikin yin burodin, amma wannan adadin zai iya zama 70 zuwa 30 ko ma fiye da haka.

Don yin kek, mai ciwon sukari yana buƙatar amfani da:

• 100 g. hatsin rai da alkama na alkama,
• ƙwai ɗaya na kaza, don maye gurbin abin da za a iya amfani da quail (ba fiye da guda uku),
• 100 g. fructose
• apple hudu
• karamin adadin margarine don lubrication.

Tsarin dafa abinci yana farawa tare da ƙwai da fructose ana dukan tsiya a minti biyar. Sa'an nan kuma an zubar gari mai tsabta a cikin wannan abun ɗin. A lokaci guda, apples da aka haɗe tare da kullu ana peeled kuma a yanka a kananan guda. Shafaffen mai ya cika da kullu. Zazzabi ya zama bai wuce digiri 180 ba, da lokacin yin burodi - kimanin mintuna 45.

Ruwan Multicooker

A cikin abincin masu ciwon sukari, za'a iya samun irin wannan charlotte wanda ba'a dafa shi a cikin tanda, amma a cikin dafaffen dafaffen abinci. Wannan girke-girke wanda ba na yau da kullun ba zai ba da damar mai ciwon sukari ya adana lokaci kuma ya bambanta abincinsa. Wani fasalin yin burodi a wannan yanayin shine amfani da oatmeal, wanda zai iya ɗauka azaman madadin cikakken gari.

Abubuwan da aka sanya don shirye-shiryen irin wannan charlotte sune: Allunan guda biyar na madadin sukari, apples guda huɗu, furotin guda ɗaya, 10 tbsp. l oatmeal. Hakanan amfani da ɗan ƙaramin gari na gari da kuma margarine don lubrication.

Tsarin dafa abinci kamar haka:

1. sunadarai sun yi sanyi da bulala tare da wani sukari mai maye har sai da kumfa,
2. apples an peeled kuma a yanka a cikin yanka,
3. gari da oatmeal an kara dasu sunadarai kuma gauraya a hankali,
4. kullu da apples an hade, an shimfiɗa shi a kwano kafin yayyafa.

Wani irin cake mai cutar sukari zan iya yi a gida?

Don cikekken yin burodi, za a shirya multicooker zuwa yanayin "yin burodi". Yawancin lokaci, mintina 50 sun isa wannan, bayan wannan ana bada shawara jiran jira da cake ɗin yayi sanyi. Bayan wannan kawai zai kasance cikakke don amfani.

Yaya ake amfani da irin waɗannan pies?

Tare da ciwon sukari, kayan gasa, har ma da dafa abinci tare da Bugu da ƙari na kayan abinci masu ƙoshin lafiya, ya kamata a cinye shi a cikin ƙaramin adadin. Misali yanki daya na matsakaici (kimanin giram 120) a rana zai zama ya wadatar. A lokaci guda, bai kamata a cinye charlotte da safe ko a lokacin bacci ba, don haka abincin rana ko na yamma shine ainihin lokacin da ya dace da wannan.

Masana ilimin abinci masu gina jiki da masana kimiyyar sinadarai na endocrinologists suna ba da shawarar cin wannan nau'in yin burodi tare da shayi mara nauyi, ƙaramin adadin madara, da sauran abubuwan sha masu lafiya (alal misali, ruwan 'ya'yan itace na zahiri). Wannan zai sa ya yiwu a sake mamaye ajiyar makamashi, har da cike jiki da bitamin, abubuwan da aka haƙa da ma'adinai.

Idan, bayan cin charlotte, mai ciwon sukari yana da tabarbarewa cikin walwala da sauran alamu mara kyau, ana bada shawara a duba matakin sukari. Zai yuwu wannan nau'in yin burodi ya yi tasiri sosai da tasirin glucose, wanda a halin sa ya dace a ƙi shi.

Rice gari Charlotte tare da apples

Wata babbar hanyar yin kayan zaki ita ce amfani da garin shinkafa!

• 200 grams na shinkafa gari. Ana samun irin wannan garin ta hanyar niƙa shinkafa. Kuma dukda cewa adadin kuzari na wannan gari yayi daidai da na alkama alkama, fa'idodin sa sunada yawa. Babbar mafi girman wannan nau'in itace kayan abinci mai gina jiki wanda jikinmu ke buƙata. Idan har yanzu kuna jin tsoron maye gurbin gari na yau da kullun tare da garin shinkafa, zaku iya haɗasu daidai.
• 3 apples. Zai fi kyau a ɗauki nau'ikan apples mai zaki da mai tsami ko ɗanɗano mai tsami, to, dandano zai zama mafi ma'ana. My apples, a yanka a cikin yanka.
• Duk wani abun zaki. Zai fi kyau amfani da stevia, amma kar ku manta da ma'auni, in ba haka ba kukin ku zai yi zaki sosai.
• 4 qwai. Beat su nan da nan tare da mahautsini. Don dandano, zaku iya ƙara sukari kaɗan vanilla. Akalla 1 teaspoon. Sannan a saka madadin sukari a cakuda wannan kwai.
• Yin burodi foda. A manta a saka 1 teaspoon na yin burodi foda. Wannan yana da mahimmanci. Sanya shi nan da nan a cikin gari kuma Mix sosai.

Muna hada taro da kwan tare da gari. Kwancenmu na pp ba tare da sukari a shirye! Sanya apples din da aka yanka a cikin murhu ka cika da kullu. Yanzu duk abin da ya rage shine aika shi a cikin tanda na mintuna 30 zuwa 40 sannan kuma jin daɗin mafi yawan charlotte!

PP Charlotte a cikin jinkirin mai dafa abinci

Idan baku so ku gasa a cikin tanda ba, koyaushe kuna iya dafa abinci mai zaki da lafiya a cikin dafaffen jinkiri. Don yin wannan, kuna buƙatar kawai zama mai farin ciki na wannan na'urar tare da yanayin "Yin burodin".

• 150 grams na gari. Kuna iya amfani da kowane irin gari. Muna ba da shawarar ɗaukar garin alkama da ƙara ɗan flaxseed a ciki. Idan baku da garin flax, koyaushe kuna iya niƙa ƙwanƙyallen itace a cikin niƙa kofi.
• 2 apples. Takeauki m iri-iri mai tsami. Mun yanke, tsaftace kuma yanke cikin yanka.
• 3 tablespoons na zuma. Madadin sukari, muna amfani da zuma. Wannan madadin sukari na halitta yana da girma don yin burodi.
• 4 qwai. Rarrabe fata daga yolks nan da nan. Da farko dai, zamu ruguza dabarun. Wannan zai ɗauki lokaci, saboda kuna buƙatar samun farin kololuwa. Sannan, a hankali a sanya zuma a cikin furotin sai a gauraya. Abu na gaba, doke yolks.

Yanzu muna buƙatar haɗaka sunadarai tare da yolks kuma a hankali ƙara ƙara gari. Cokalin pp dinmu a shirye yake kuma ya kara tura mana apples dinmu kai tsaye! Haɗa kuma aika komai a cikin kwano mai multicooker. Mun sanya yanayin "Gurasa"! 100 grams na farantin da aka ƙera ya ƙunshi adadin kuzari 180, kar a manta yin la'akari da wannan a cikin abincin ku idan kun ci gaba da bayanin ajiyar abinci. Don yin dafaffen ya tafi daidai, yana da muhimmanci a tuna da waɗannan masu zuwa:

• Zai fi kyau a rufe kwano da takarda saboda abin da aka gama yana da sauƙi a samu.
• Bayan kashe yanayin, kada ku yi hanzarin buɗe multicooker nan da nan kuma ku fita daga tasa, ku ba shi lokacin ku nace kaɗan.
• Ka tuna cewa a cikin dafaffiyar dafaffiyar wuri ba shi yiwuwa a sami ɓawon burodi na zinare, tunda babu dumama daga sama. Sabili da haka, ya fi dacewa a yayyafa saman tare da sukari mai ruɓi! Idan kana son ɓawon burodi, to, ya fi kyau ka aika da kwanon da aka gama a cikin tanda na mintuna 5 kawai a ƙarƙashin gundarin da aka haɗa.

PP masararren masara tare da apples

Idan rai yana sha'awar ƙarin gwaji tare da gwajin pp don kayan zaki, to, zaku iya gwada ƙara wasu ƙwayar masara! Duk da cewa ba a samun wannan sinadaran a kayan da muke gasawa, to bai kamata ku cire shi ba. Idan kun haɗu da wannan gari tare da gari na yau da kullun, zaku iya samun ingantaccen kullu wanda zaku iya haɗuwa cikin abincinku lafiya.

• 100 na masara 100 da alkama na alkama 100. Mix a daidai rabbai. M, zaku iya saita ma'auninku, kar kuji tsoron gwadawa.
• 4 qwai. Beat su tare da madadin sukari.
• Duk wani abun zaki. Kuna iya amfani da jakunkuna biyu na fitparade.
• Apples Muna ɗaukar 'ya'yan itaciyar matsakaici 4, wanka, tsabta, yanke cikin yanka.
• Sanya gari a cakuda kwan. Ka tuna share shi da farko. Sanya apples a kasan ƙasan kuma cika tare da kullu. An aika zuwa tanda na minti 40.

Charlotte mai cin abinci ba tare da gari ba

Shin zai yiwu a yi wannan kayan zaki ba tare da ƙara gari ba? Za ku yi mamakin, amma akwai aƙalla hanyoyi uku masu sauƙi waɗanda za su ba ku damar amfani da gari kwata-kwata. Kuna iya sayan duk waɗannan sinadaran a cikin shagon kuma a kowane lokaci ku yi cake ba tare da gari ba. Bari muyi zurfin bincike akan wadannan sinadaran:

• furotin + yin burodi. Anan akwai irin wannan sabon abu, a kallon farko, tarin kayan masarufi na iya maye gurbin gari gaba daya ya zama tushe na kayan zaki. Lokacin da aka rasa nauyi, furotin yana da matukar mahimmanci, saboda yana da ƙarfi tushen furotin. Amfanin yin amfani da wannan sinadarin shine cewa zaku iya amfani da furotin na yau da kullun da dandano iri iri - cakulan, strawberry, banana, ta haka koyaushe canza dandano da tasa. Wasu girke-girke suna ba da damar bambancin daban-daban tare da furotin, saboda haka zaka iya ƙara ƙarama kaɗan a ciki ko madara mai kwalliya mai kwalliya. A wannan yanayin, duk kayan haɗin suna haɗuwa daidai.
• Curd. Wani cikakken maye gurbin gari lokacin abinci.
  Babban fa'idar wannan samfurin shine karancin kalori. Varietiesananan nau'in cuku mai ƙarancin mai sun ƙunshi kimanin adadin kuzari 70 a cikin gram 100, wanda ke yin burodi mai ƙarancin kalori, kuma babban furotin yana taimakawa samun abincin yau da kullun. Lokacin amfani da wannan kayan abinci a cikin yin burodi, yana da mahimmanci cewa cuku gida ba mai acidic ba, in ba haka ba yana iya lalata dandano da tasa kuma mai zaki ba zai taimaka muku ba.
• Oatmeal. Wannan sashi ba shi da sirri sosai ko ta yaya, duk da haka, ba kowa ne ke da tabbacin maye gurbin gari na yau da kullun da oatmeal ba. Wannan zaɓi, ta hanyar, yana da kyau idan baza ku iya gabatar da oatmeal a cikin abincin ku ba, amma kuna son sa da gaske. Wani yanki na tuffa a kan oatmeal zai zama cikakke madadin kayan kwalliyar safe. Babban doka shine amfani da hatsi na hatsi gaba ɗaya waɗanda ke ɗaukar dogon lokaci don dafa. Flakes na gaggawa ba su dace ba, saboda sun wuce aiki mai yawa.

PP Charlotte tare da apples and cuku gida

Don haka, bari muyi ƙoƙarin yin abincin abinci ba tare da amfani da gari ba. Don wannan muna buƙatar:

• Curd. Kuna iya ɗaukar cuku gida na kowane mai mai (zaɓi mafi kyau shine mai mai mai 2% -5%). A cikin duka, kuna buƙatar fakitin cokalin gida ɗaya ko gram 200.
• 50 grams na oatmeal. Idan ba ku da shi a hannu, koyaushe kuna iya shafa oatmeal a cikin niƙa na kofi. Kar a manta da kara cokali na yin burodi a garin gamawa!
• Wani abin maye na halitta. Kuna iya amfani da stevia.
• 2 apples. Wanke, a tsabtace kuma a yanka a cikin yanka.
• 2 qwai. Beat tare da abun zaki.

A cikin cakuda kwan, ƙara cuku gida da oatmeal kuma whisk komai tare da blender don samun taro mai kama. A cikin gwajin PP bai kamata a kasance da wasu abubuwa masu fashewa ba. Choppedara yankakken apples zuwa kullu da aka gama kuma haɗawa. Mun zuba kullu a cikin ƙirar kuma aika zuwa tanda, preheated zuwa 180 digiri. A cikin charlotte pp ɗin da aka gama tare da cuku gida yana ƙunshe da adadin kuzari 90 a cikin 100 gram! Cikakken kayan zaki don dacewa da abinci mai kyau!

Charlotte na Oatmeal tare da apples

Kuma wannan girke-girke na duk wanda bai yarda da oatmeal da safe ba. Iceaya daga cikin yanki ɗaya na wannan abincin abincin zai dace maye gurbin kwandon wami!

Gilashin hatsi. Muna amfani da flakes na hatsi kawai, suna da fiber mai yawa. Flakes yana buƙatar cika kefir kuma ya rage tsawon minti 30 saboda su zube.

• 1 kofin kefir. Idan ana so, zaka iya amfani da kefir mai kitse.
• 2 qwai. Beat su tare da mahautsini.
• Duk wani abun zaki. Za mu yi amfani da stevia.
• 3 tablespoons na oatmeal. Zai buƙaci idan kullu ya yi yawa. Sanya gari kawai idan ya cancanta. Kawai kara oatmeal a cikin nika kofi zuwa yanayin gari.
• 2 matsakaici apples. Wanke, tsaftace kuma a yanka a guda.
• Idan ana so, zaku iya ƙara ɗan 'ya'yan itace bushe. Raisins ko bushewar apricots cikakke ne. Kawai ka tuna zuba ruwan tafasa a kansu dan kadan suyi laushi.
• Jakar burodin burodi.

A cikin riga mai kumbura flakes, ƙara cakuda kwan, yin burodi foda, apples and dried 'ya'yan itãcen marmari. Haɗa komai sosai. Idan ya cancanta, saka oatmeal. Fr kullu a cikin yumɓu (tabbatar da amfani da takarda) da aika zuwa tanda tsawon minti 40. PP Charlotte ya shirya!

Kuna son rasa nauyi, amma kada ku musanta kanku da kayan abincin? Sannan waɗannan girke-girke cikakke ne a gare ku! Tabbatar gwada pp charlotte kuma raba girke-girke tare da mu.