Abin da za ku ci don karin kumallo? Recipes na lafiya breakfasts

Idan kana so ka gani a jikinka lafiyar jiki ba tare da kima ba - ka ci daidai. Don farawa dole ne daga mafi mahimmanci, a ra'ayi na masu cin abinci, lokacin karɓar abinci - safiya. Don tsayar da damuwa game da abin da za ku ci don karin kumallo, a cikin labarin za mu san abubuwan da suka dace na abinci mai kyau da kuma bayar da girke-girke na hutun lafiya na yau da kullum.

Menene amfani ga karin kumallo?

Tsarin samfurori yana da faɗi. A duniya akwai isasshen tsire-tsire da dabbobi da ke dauke da bitamin, sunadarai mai yalwa da carbohydrates, da sauran microelements, daruruwan wajibi ne don kwayoyinmu. Saboda haka, zaɓin da za su ci don karin kumallo daga gare su zai kasance taro. Bari muyi ƙoƙarin rage iyakokin, cire daga jerin dukan abubuwan da ke cikin ƙasarmu bazai yiwu ba su sami ko tsada, da waɗannan 'ya'yan itatuwa, kayan lambu ko nama wanda ba shi da tasiri mai kyau, wanda yake da muhimmanci. A ƙarshe, ba ma buƙatar magunguna masu yawa da abinci mai adadi. Amfanin karin kumallo mai amfani shine wanda shine haske da kuma babban abu.

A sakamakon haka, zamu sami saitin na gaba ga abin da ke amfani da karin kumallo:

• sabo ne kayan lambu da kayan lambu - musamman muhimmancin orange, tumatir da karas. Banal cucumbers da tumatir za a kuma maraba;
• hatsi - shinkafa, buckwheat, gurasa gurasa ko sauran ɗayan da sauransu;
• mai dadi - nau'i-nau'i na halitta, marmalade, wanda yana da adadin caloric adadi, amma yana da dandano mai kyau, da kuma nauyin kowane bitamin;
• kofi da kore shayi. Sabanin yarda game da haɗari na maganin kafeyin - wannan ba haka bane. Yana taimaka mana mu tashi, kawo jiki cikin sauti. Idan ba ku da cututtukan zuciya - kyauta mai kyau. A hanyar, kore shayi yana da ƙwayar kafe fiye da kofi kanta;
• kayayyakin kiwo, musamman - yoghurt. Yana da kyawawa don dafa shi da kanka, domin an adana shi kawai don 1-2 days;
• qwai. Bugu da kari ga abinci na yau da kullum, musamman a kasashen Turai. Lalle ne, amfanin da yake kawo mana kwai - yana da wuyar samun karimci;
• naman alade daga kaza - samfurin haske da samfuri, mai kyau don abinci na yau da kullum;
• zuma - bata buƙatar maganganun musamman. Yanayin ya bamu wannan nectar, cike da fructose da glucose (69% na duka abun da ke ciki), da kuma B bitamin musamman, domin mu ci shi da safe, ba da makamashi ga jiki.

Recipes na lafiya breakfasts. Fast, sauki, dadi

Yawancin "masu ba da shawara" a yanar-gizon, da wasu masu cin abinci da sauran mutanen da suka yi la'akari da su su zama masu amfani da kwarewa, sukan bayar da shawarwari game da abin da ke da amfani ga cin karin kumallo tare da wasu ƙuntatawa, suna ba da damar shirya "bouquets" na jita-jita, wanda ba za a iya ciyarwa ba. sa'a daya na lokacinsa. Amma a gaskiya safiya ba lokaci ba ne kawai don "ci", amma kuma don shirya aikin. Kullum muna cikin hanzari a wani wuri, don haka muna so mu sami rabonmu na kayan abinci da sauri kuma mu gudu daga aikin. Tare da wannan lissafi, za mu lissafa wasu sauye-sauye masu sauki amma masu amfani da karin kumallo.

Kayan girke 1 - juya bankin sandwich a cikin samfur mai amfani

Kowane mutum ya saba da sauri ya "fara" gurasa, gurasa da cuku cikin kansa kuma ya gudu zuwa aiki. Bari mu sauya girke-girke, wanda zai kasance mai sauƙi, amma mafi yawan amfani.

Sinadaran:

• hatsin rai ko cikakken gurasa alkama - 2-4 yanka
• gida cuku - 100 g
• naman kaza - 3-4 yanka
• Dill - 1-2 rassan
• salatin - 3-4 ganye
• kirim mai tsami - 1 tbsp. a spoonful
• mustard - 1 teaspoon
• wuya cuku - 1 yanki

Shiri:

1. Mix kirim mai tsami, cuku, ƙwayar hatsi da yankakken nama tare da juna, ƙara dan gishiri don dandana. Zaku iya ƙara ko da spoonful na zuma;
2. A cikin aikin yisti ko a cikin skillet (ƙara dan man zaitun) fry burodi kuma yada yaduwar abincin akan shi;
3. Tashi tare da wasu nau'i na naman alade, cuku, letas da kuma rufe tare da kashi na biyu na gurasa. Zaka iya kula da shirye-shirye na miya a gaba kuma adana shi cikin firiji. Sa'an nan kuma duk abin da zai dauki 'yan mintoci kaɗan.

Recipe 2 - Salatin Girkanci tare da kaza cikin gaggawa

Sinadaran:

• filletin kaza - 1 yanki
• Feta cuku - 100 g
• tumatir - 1 pc.
• kokwamba - 1 pc.
• man zaitun - 2 tbsp. l.
• gishiri - dandana
• barkono dandana

Shiri:

1. Za a iya gishiri a cikin man zaitun ko dafa shi. Shin ya fi kyau a gaba, idan yayi hanzari, sa siffar da nama cikin firiji. Kodayake safiya an yi kaza da sauri sosai;
2. Yanke cakuda, kokwamba, tumatir, kaza da kaza a cikin manyan manya kuma saka su a cikin kwano, yayyafa da man zaitun, kara gishiri da barkono don dandana, haɗuwa. Don dandana, zaka iya ƙara yanka gurasar gishiri ko ma sabo.

Kowane abu, mai sauƙi da amfani salatin cika da muhimmancin kwayar bitamin - an shirya. Haɗe da rawar jiki, dubi samfurori da suka fi dacewa da amfani da safe kuma gina kayan girke-girke don karin kumallo.