Tilapia tare da jan miya
- fillet na tilapia (ba tare da fata) - 500 g
- jan salatin albasa - 1/2 albasa
- man zaitun - 1 tbsp. l.
- tafarnuwa - 2 cloves
- oregano-2 st. l.
- tumatir - 400 g
- jan ƙasa barkono - 1/4 tbsp. l.
- Zaitun, zaitun zaitun - 10 inji.
- capers - 1 tbsp. l.
- faski
- gishiri
Cooking:
1. Yanke kifi ta kunsa shi da tawul ɗin takarda. 2. Gasa man fetur da soyayyen albasa a cikin kwanon rufi, sannan kuma kara tafarnuwa, yankakken tumatir, oregano da barkono ja. Lokacin da miya ke dafa, rage zafi da kuma barin wani minti 5, to, ku ƙara zaituni, zaituni da hade. 3. Sanya tilapia a cikin kwanon frying, yayyafa miya a kan shi kuma dafa har sai an shirya. Sa'an nan kuma sanya fillet daga gurasar frying, da kuma ci gaba da miya a kan wuta don dan kadan don ɗauka shi. Ku bauta wa kifaye, kufa tare da miya da kuma yayyafa da ganye. Ga wadanda suka shiga wasanni, abinci mai gina jiki bayan azuzuwan sun fi muhimmanci fiye da su. Amma akwai wasu shawarwari don cin abinci, wanda aka zaba kafin zuwan motsa jiki. Kana son rasa nauyi? Down tare da carbohydrates. Ana yin tambayar saurin nauyi: ina za ku sami makamashi don horo? Amsar ita ce mai sauƙi: daga mai - kitsen abincin bazai juya cikin wrinkles ba. Ka tuna, ana amfani da karin kumallo sauƙi da sauri: ba za ka iya horar da cikakken ciki ba. Bambanci: kwari (200 g) tare da kayan lambu (200 g); ƙirjin kaza (150 g) tare da salatin kokwamba da tumatir (200 g), ado da man zaitun. Kuma manta game da motsawa: minti 5 a kan takaddama ya fi kyan kofi ko shayi.
Barley shinkafa porridge
- albasa - 1/2 albasa
- man zaitun - 2 tbsp. l.
- lu'u-lu'u-lu'u - 2/3 kofin
- kaza mai kaza - 1.5 kofuna
- thyme - 1/2 st. l.
- walnuts - 5 inji mai kwakwalwa.
- Brown shinkafa- 1/4 kofin
- alayyafo-damba
- ƙasa ja
- barkono, gishiri
Cooking:
1. Fry a cikin yankakken albasa a man zaitun, ƙara wanke tulun lu'u-lu'u kuma riƙe a kan wuta don karin minti 3. 2. Zuba gilashin ruwa da broth a cikin kwanon rufi, zuba a shinkafa launin ruwan, kakar da porridge da dried thyme da barkono. Bayan kawo broth zuwa tafasa, rage zafi da kuma rufe kwanon rufi tare da murfi. Cook da porridge na tsawon minti 45 har sai allon lu'u-lu'u yana da taushi. 3. Cire kwanon rufi daga zafin rana, ƙara alayyafo da halves na kwayoyi zuwa porridge. Bada tasa don zuwa minti 5, to, ku bauta. Matsalar "ma'aikata-ma'aikata" shi ne cewa suna zaune a rana duka kuma suna fitowa cikin takardu. Ra'ayi ba karami ba ne, amma sha'awar ci daga gare ta ba ya zama ƙasa ba. Sabili da haka, babban aikin abinci na gari shine don samun yawancin kayan abinci kamar yadda ya kamata daga abincin, abin da zai ba ka damar kasancewa ya fi tsayi. Bukatar yawancin furotin daga ma'aikata a wurin. Don samun damar shiga cin abinci, suna bukatar "jinkirin" carbohydrates. Saboda haka, mafi kyawun zaɓi shine tunawa da yarinya da kuma dafa kanka da abincin mai madara. Shirya kofi ko shayi ba tare da sukari ba. Kuma zuwa abin sha don kada ka sanwici, da kuma syrnik - ma ba tare da sukari ba, amma tare da kirim mai tsami mai ma'ana.
Ciki da kayan lambu da naman alade
- tumatir - 2 inji.
- jan salatin albasa- 1/2 yanki.
- Bulgarian barkono - 1/4 inji mai kwakwalwa.
- lemun tsami - 1 pc.
- mayonnaise (haske) - 2 tbsp. l.
- tortillas-4 inji.
- alayyafo-damba
- naman alade - kashi 8
- faski
- gishiri
Cooking:
1. Yanke naman alade a cikin yanka na ciki kuma toya a cikin kwanon rufi. 2. Guda faski da letas. Tumatir da barkono Bulgarian a yanka a cikin cubes. Sanya kayan lambu, gishiri da kakar tare da ruwan 'ya'yan lemun tsami. 2. Lapeshki da hannu ɗaya, man shafawa da mayonnaise. Tuna da fure-fure, sa'an nan kuma zub da teaspoon na tumatir da kuma cakuda kayan lambu da kuma ƙara 2 nau'i na naman alade mai soyayyen. Kunsa shayarwa a wuri mai laushi. Yanke sakamakon da ake ciki zuwa kashi 2. Ku bauta wa shayi. Iyaye suna sa'a kamar kowa. Za su iya, ku ci kamar yadda suke so, sau ɗaya a rana, amma wannan ma ya lalata su. Kasancewa, duk rana kusa da firiji, 'yan mata a yanzu da kuma abun ciye-ciye, a matsayin mulkin, sassauci ko kukis. Idan kuna son rasa nauyi, kada ku canza dabi'unku: ku ci sau da yawa, amma ta hanyar dokoki. Ka manta game da gari da mai dadi, ka yi kokarin guje wa fat. Kai, kamar yadda ya saba da aiki, karin kumallo ba shine babban abincin ba. Amma har da safe muna buƙatar ƙarfin kawo 'ya'yansu zuwa makaranta, kuma mijinmu yayi aiki. Yi zub da kofi ko kofi tare da cokali na sukari, ku ci nama mai yalwa da gurasa na cakuda da cuku ko yankakken naman alade. Kuma da rana, sai ku ci nama da nama da nama.
Carrot da salatin 'ya'yan itace
- karas-2 inji mai kwakwalwa.
- abarba 450 g
- peach- 1 yanki.
- raisins - 30 g
- pecans - 4 inji mai kwakwalwa.
- alayyafo-damba
- Yogurt mai yalwa - 1/2 kofin
- Orange ruwan 'ya'yan itace - 1 tbsp. l.
Cooking:
1. Kwanci karas da kuma yanke su kamar yadda ya kamata, abarba - a cikin kananan cubes. Pecan sara. Dama da shirye-shiryen da aka shirya da raisins. Whisk tare da yogurt da ruwan 'ya'yan itace orange. Saƙa da salatin tare da orange miya da friji. 2. Yanke peach a cikin rabin don cire dutse. Rabin 'ya'yan itace an yanka shi cikin yanka na bakin ciki kuma an haxa shi da salad-' ya'yan itace salatin. 3. Yi ado kasan faranti tare da ganyayyaki, saman tare da cakuda. Mutanen da suke aiki a cikin tallace-tallace ko tallace-tallace, suna ciyar da dukan lokaci a hanya. Kayan da basu da kasa da 'yan wasa,' yan wasa. Wadannan ma'aikata suna buƙatar adadin yawan abinci da gina jiki. Don karin kumallo, dafa kanka qwai (1 gwaiduwa da 2 squirrels) tare da tumatir (100 g). Gasa shi a man zaitun. Cika tasa da 50 g na koren wake da wake ko wake, da kuma aiki kwakwalwa da kyau, don kayan zaki, yi amfani da salatin 'ya'yan itace (250 g). Zaɓi sha daga sha. A lokacin rana, ci abinci tare da 'ya'yan itatuwa da kayan marmari. Ka guji kayan nishadi da kayan yaji domin ƙafafunku ba su kara ba, saboda suna ciyar da ku.
Lemon-blueberry muffins
- blueberry - 1 gilashi
- gari - 2 kofuna
- sugar - 3 tbsp. l.
- yin burodi foda - 1/2 tsp.
- soda - 1/2 tsp.
- Yogurt mai mai ƙananan - 2/3 kofin
- qwai - 2 inji.
- madara - 1/4 kofin
- man shanu -2 tbsp. l.
- lemun tsami peel -1 tbsp. l.
- margarine don kayan shafawa
Cooking:
1. Gyara gari a cikin kwano, ƙara sugar, soda, yin burodi foda. Narke man shanu. Whisk da qwai tare da mahadi. A cikin tudu na gari yin tsagi kuma zuba a yogurt, ƙwaiye tsiya, madara, man shanu, yayyafa zest. Sanya taro har sai ya zama daidai. Add da wanke berries da kuma rarraba su a ko'ina a kan kullu. 2. Lubricate da molds tare da margarine da kuma cika su da gwaji ga 2/3. Gasa da muffins a cikin bakaken digiri 200 na minti 20-25. Yi aiki a kan teburin, kafin sanyaya. Ga malamai, baya ga kaifin hankali, mai gani yana da mahimmanci: dole su karanta mai yawa, duba aikin gida na ɗalibai. Don adana hangen nesa, dole ne a hada da kayan abinci tare da babban abun ciki na bitamin C da acid fatty acid (omega-3). Saboda haka don karin kumallo shirya oatmeal porridge da blueberries da dintsi na Pine kwayoyi, sha ruwan 'ya'yan itace orange, kuma idan kuna son karkatarwa, ba da fifiko ga yin jita-jita daga kabeji (ba dole ba ne - kada ku manta cewa akwai sauran launin, Brussels, broccoli da kohlrabi) da kifi na matsakaici mai abun ciki (ƙwanƙara, sardine, irin kifi, kifi, tuna, kofi).