Don haka, bari mu fara da abin da ya kamata ya zama manufa don tsarin masu cin ganyayyaki don karin kumallo. Wasu mutane sukan saba da hutun haske a cikin shayi tare da burodi ko sanwici. Amma idan kana buƙatar tsawan kuɗi, Ina bayar da shawarar irin wannan makirci don abincin karin kumallo. Oatmeal! A'a, ba ku buƙatar karkatar da hankalin ku, gabatar da alade, kamar snot, kamar snot. Ana zuba nau'i biyu na oatmeal tare da ruwan zãfi, murfin, jira minti daya. Don zaki mai hakori, akwai shawara: kafin zuwan, sanya spoonful na zuma - shi melts a karkashin ruwan zafi. Sa'an nan kuma ƙara 'ya'yan itacen sliced ga kowane dandano da kuma dadi: daga' ya'yan apples, pears, plums, da ciwon abarba, da 'ya'yan itace, da dai sauransu. Haɗuwa da irin wannan karin kumallo da zabibi, kwayoyi (walnuts, kirki, almonds), dried apricots. Yanke cikin cikin kwano tare da 'ya'yan itace, muna cika da yogurt ko kefir. Ƙari da wannan makirci shi ne cewa zaka iya yin haɗuwa daban-daban, don kada ka dame abu ɗaya. Ga tsarin abincin ganyayyaki don shirya kumallo! Salivating ya gudana?
Don karin kumallo mai cin ganyayyaki, zaka iya amfani da girke-girke waɗanda suke al'ada don abinci. Alal misali, dafa da safe vareniki. A cikin kayan cin ganyayyaki wanda ya dace da cherries, cuku, cakuda, namomin kaza da sauransu. Wannan, ba shakka, aiki ne mai ƙyama, kuma waɗanda aka sayi ba zasu kawo dandano mai so ba. Amma akwai lokaci mai ban sha'awa. Don samfurin gyare-gyare wanda zai iya raba rabin rabin rana, sa'an nan kuma sanya samfurin da aka ƙayyade a cikin injin daskarewa. Ta haka ne, kowace safiya za ku iya dafa fatar jiki na gida don ɗan gajeren lokaci!
Cikakken pancakes tare da shayi ko koko ne kuma abincin da aka shirya don karin kumallo. A cikin kayan cin ganyayyaki, pancakes tare da cuku da raisins, dried apricots, kuma tare da namomin kaza, apples da wasu 'ya'yan itatuwa za su yi. Za a iya sanya su a cikin injin daskarewa, kuma don karin kumallo kawai don gasa a kan man fetur.
Yanzu za mu je abincin rana. A dabi'a, sauke da kafa (ko rike) don mai cin ganyayyaki ba zai yi aiki ba. Saboda haka, za ku iya shirya soups ta hanyar ƙara kawai man fetur. Kada ku ji tsoro - miya ko borscht bazai rasa arziki ba! Don yin borscht karami, zaka iya murkushe dankali mai dankali. Tsarin abin da aka shirya na abincin rana ga mai cin ganyayyaki shine naman kaza da wake da wake, kazalika da miya mai tsarki (musamman daga kayan lambu). Ya kamata cin abinci ya zama wuri na musamman don gina jiki. Don haka, a cikin soups, wanda yawanci ana cike da kirim mai tsami, zaka iya ƙara kefir ko madara m madara, wadatar da tasa da furotin. A lokacin zafi zafi, musamman dacewa ga cin ganyayyaki zai zama okroshka. Har ila yau yana da yawancin bambanci, farawa daga tushe (zaka iya dafa a kan magani, kuma ga masu cin ganyayyaki masu tsanani za su kusanci kvass) da kuma ƙare tare da kayan kayan lambu da ka ɓace.
Mutane da yawa ba za su iya tunanin rayuwa ba tare da sandwiches tare da tsiran alade ko salsa. Don cin abincin ganyayyaki ", madadin shine sauwici da cuku mai tsami. Kuna iya yin sanwici mai sauri: daga yanki na burodi an cire tsakiyar, kuna buƙatar ƙura ɓawon burodi a man fetur, sa'annan a tsakiyar don fitar da kwai; kamar yadda ake soyayye, rubbed tare da cuku mai wuya, an rufe shi da ganye. Ga wadanda har yanzu suna cin kifi, akwai nau'ukan da dama don sandwiches. Ba wai kawai ƙwararrun sprats da herring ba, har ma da sauran salmon salted a kan burodi fata da man shanu. Akwai wani zaɓi mai dadi: hada cakuda cuku tare da raisins, sukari, vanilla (ko kuma yin wani taro mai tsabta), da kara waƙar apple da yada a kan yanka gurasa.
Salads su ne masu cin ganyayyaki, saboda godiya ga bambancinsu zaka iya faranta wa kowa rai. Wannan, na farko, duk bambancin kayan lambu. Kada ka dauki maɗaukakin kalma mai lafazin: "Ba na shuka ciyawar ciyawa ba," saboda akwai adadi mai yawa daga ganyayyaki da ke wadata jiki da bitamin, ma'adanai. Alal misali, salads daga ƙullura, tarwatse (wanda aka rufe shi da ruwan zãfi), alayyafo da kuma Dandelion, burdock, snowdrops da sauransu. Yana da amfani sosai ga masu cin ganyayyaki masu cin ganyayyaki za su zama misalin salatin. Mun yanke radish, cucumbers, farin farin kabeji, da ganye (albasa, faski, dill, basil). Dadi, idan ka ƙara kamar wata tablespoons na gida cuku. Mun cika da kirim mai tsami, mayonnaise, kuma idan ba tare da cuku ba, yana yiwuwa da man zaitun. Don samar da furotin, mun shirya salads daga wake, wake, lebur, tare da ƙwayoyi mai tsanani.
Tsarin tsari na mai cin ganyayyaki don abincin abincin ya kunshi baladai kawai. Kuna iya dafa dankali mai dankali tare da su. Ga masu cin ganyayyaki maras kyau, zaka iya hada cututtukan kifi ko cututtukan kayan lambu a menu. Kayan da aka yi don mai cin ganyayyaki shine porridge. Sai kawai bambancin dafa abinci zai yiwu. Don canji a shinkafa, zaka iya ƙara apple yanka, kadan raisins da kirfa. Ga masu cin ganyayyaki maras kyau, madarar mai madara (buckwheat, alkama, semolina) za su yi. Za a iya cin abincin naman alade tare da kifi mai fadi, ko kawai ƙara man shanu da yayyafa da sukari. Zai zama da amfani a sha gilashin yoghourt, kefir na daren, domin kwayoyin lactic acid suna musgunawa matakai na gyaran kafa a cikin babban hanji.
Kamar yadda kake gani, menu don mai cin ganyayyaki ba ya kunshi cikakken dakatar da ƙuntatawa ba. Kawai buƙatar ku iya "tanƙwara" duniya a kanku, ta amfani da nau'o'in kayan lambu, 'ya'yan itatuwa, tsire-tsire, da masu cin tsire-tsire-tsire-tsire masu yawa - da kifaye, kiwo da kiwo. Babban abu - ya zama mai gina jiki, ba da makamashin jiki, bitamin saturate, ma'adanai, amino acid da wasu abubuwa masu amfani.