Muna ba da shawara da za mu shirya wasan kwaikwayo na musamman, ta hanyar gyaran kayan girke da kukafi so. Ga wasu 'yan kananan ƙwayoyi. Sauya alkama baki ɗaya. Maimakon man shanu da gishiri, kakar tare da kayan lambu, kayan yaji da 'ya'yan itatuwa don kakar. Yi amfani da fasaha na "dafa abinci mai kyau". Alal misali, ba mu fara tsoma kajin kifin naman alade cikin man fetur mai zafi ba a maimakon wanka a cikin tanda. Sakamakon? Naman nama a ƙarƙashin ɓawon zinariya - kuma babu mai cutarwa! Recipes na dafa a kan sauri hannun zai mamaki da ku tare da sauki da dandano.
Kusa da peaches da blueberries
10 ayyuka
Shiri: minti 20 (da minti 45 don kwantar da kullu)
Lokacin cin abinci: minti 60
Kullu:
• 1 kofin gari
• 2 kofuna na wholemeal confectionery gari
• 2 tbsp. l. ruwan 'ya'yan itace orange
• 2 tbsp. l. goro man fetur ko kowane kayan lambu
• 4 tsp. gishiri mai guba
• 85 g na kirim mai tsami
Ciko da crumb:
• 60 g na cikakke peaches, peeled da thinned sliced
• 1 kofin na blueberry
• 11 g na wholemeal confectionery gari
• 3 kofuna na oatmeal (cin abinci marar sauri)
• 4 kofuna waɗanda haske launin ruwan kasa sugar
• 3 kofuna na sukari
• kofuna 4 na manyan walnuts
• 2 tbsp. l. chilled creamy nap (guda)
• 3 tbsp. l. ruwan 'ya'yan itace mai ruwan sanyi
• 1 tsp. ruwan 'ya'yan lemun tsami
• 2 tbsp. l. cornstarch
• 1 tsp. ƙasa kirfa (2 sassa)
Mix iri biyu na gari. Ƙara man shanu, cuku da mash. Zuba a cikin kayan lambu mai, ruwan 'ya'yan itace orange. Knead da ball kullu, kunsa shi a takarda takarda. Saka cikin firiji don rabin sa'a (zaka iya barin shi har dare). Gungura kullu a cikin da'irar da diamita 30 cm tsakanin nau'i biyu na kakin zuma takarda. Cire saman takarda na takarda; sanya kullu, takarda, a cikin muni mai zurfin mita 23. Cire takarda. Sanya kullu tare da cokali mai yatsa kuma saka a cikin firiji na tsawon minti 15. Yi amfani da tanda zuwa 190 ° C. Gasa da kullu na mintina 15, sanyi. Add ruwan 'ya'yan lemon zuwa peaches da blueberries. Bada dama saro, sitaci da kuma 1 tsp. kirfa. Ƙara 'ya'yan itacen kuma saka a kan cake. Yayyafa gefuna da cake tare da man zaitun da gasa tsawon minti 25. Don gurasa, yayyafa gari tare da oatmeal, sukari da 1 tsp. kirfa. Ƙara yankakken man shanu, ruwan 'ya'yan itace da kuma kwayoyi. Cire cake da yayyafa da crumbs. Gasa na minti 20. Refrigerate sa'a. Abincin na gina jiki mai daraja 1 (1 yanki): 332 CAL, 15 g na mai (38% na dukan adadin kuzari), 5 g na mai mai, 47 g na carbohydrates, 6 g na gina jiki, 4 g na fiber, 36 MG na calcium, 2 MG na baƙin ƙarfe, sodium. Rashin ruwa na zaki mai kyau shine 332 kcal da 15 grams na mai. Sauran 'ya'yan itace suna dauke da kimanin 500 kcal da sau biyu
Majiyar abincin wake-wake
Gasa mai ganyaye kamar gurasa, amma yana dauke da adadin kuzari 317 da fat 9 na mai, idan aka kwatanta da 580 kcal da 36 grams na mai a cikin soyayyen kaza.
4 servings
Bayanin minti 30
Lokacin cin abinci: minti 30
• 660 g (game da 8) yatsun cin kaji
• 1 kofin man shanu ko cream
• kofuna waɗanda 4 na gurasar da aka yi a Japan
• 2 kofuna na masara
• 2 tsp. Italiyanci Italiyanci (wani cakuda na Basil, Marjoram, oregano da Sage)
• 2 tsp. m gishiri
• 4 tsp. cayenne barkono
Saka cinya a cikin wani akwati na filastik kuma ka cika su da man shanu zuwa gefe. Rufe akwati da kuma firiji don akalla minti 30. Idan akwai lokaci, yana da kyau ga dukan yini. A cikin abincin abinci, ku haɗa da masarar daji, kayan yaji na Italiya, gishiri da barkono cayenne zuwa ga babban ƙura. Sanya saƙar zuma a cikin kwano da kuma haɗuwa tare da gurasar "panko". Kaji da aka zaba a cikin man shanu daga firiji kuma yada dukkan madara mai ruwa. Gudu cinya a cikin gurasar abinci. Yi la'akari da tanda zuwa 180 ° C. Sanya murfin aluminum a kasan gwanin yin burodi. Gasa buro na kaji a cikin tanda na minti 30 ko har sai dafa shi. Abinci na gina jiki 1 servings (2 hips): calories 317, 9 grams na mai (26% na dukkan adadin kuzari), 2 g na hatsari, 21 g na carbohydrates, 36 g da sunadarai, 1 g na fiber, 90 MG na calcium, 7 MG ƙarfe, 587 MG na sodium .
Salad lafiya tare da mai dadi dankalin turawa
A cikin salatin dankalin turawa, akwai mai mayonnaise da qwai. Mun cire qwai daga girke-girke da kuma ado da salatin tare da mai mayonnaise mai-mai girma. Sakamakon: 167 kcal maimakon 550 da 2 g mai maimakon 46
6 ayyuka
Shiri: minti 20
Lokacin cin abinci: minti 10
• 3 manyan yams
• 2 stalks na seleri
• 2 kofuna waɗanda yankakken yankakken nama
• 3 kofuna waɗanda ƙananan mai mayonnaise
• kofuna waɗanda 4 na man shanu ko cream
• 2 tbsp. l. Sabanin ruwan 'ya'yan itace da aka sare
• 2 tsp. Dijon mustard
• fuka-fukan 6 na yankakken albasa
• Gishiri da barkono baƙi
Yanke dankali a kananan yanka. Sanya a cikin wani steam kuma dafa na minti 10 ko har sai ya zama mai taushi (haƙa da wuka mai kaifin duba). Cool, sanya a cikin wani salatin tasa. Add albasa, seleri da faski. Whisk tare da whisk na mayonnaise, man shanu (ko cream), ruwan 'ya'yan lemun tsami da mustard zuwa daidaitattun gashi. Zuba cikin cakuda dankalin turawa kuma girgiza sau da yawa don haɗuwa. Salt da barkono dandana. Don rage nauyin salatin, zaka iya ƙara teaspoon marinade pickles da / ko wasu tumatir tumatir (yanke su cikin halves) cikin shi. Ku bauta wa chilled. Abincin sinadirai 1 yana bauta (1 farantin): calories 167, 2 g mai (10% na dukkan adadin kuzari), 1 g ƙwayoyi masu yawa, 35 g carbohydrates, furotin 3 g, fiber 5, Murafi 77 MG, 1 MG ƙarfe, 263 MG sodium .
Abin kayan zaki mai amfani: banana mai tsage (ta hanyar bauta)
Dukanmu muna son abincin, kayan yaji, da naman alade da alade a Italiyanci. Amma wannan ba wata uzuri ce ba da gaisuwa ga siffar! Kawai canza canji: maimakon ice cream, saka yogurt a daskararri a cikin kayan zaki. Zuba gishiri da gishiri mai sauƙi, kuma yayyafa manya tare da cuku mai ƙananan.
Tsaftace banana kuma yanke shi cikin kashi biyu. Sanya a tasa, saka a saman kowane 2 bukukuwa (1/4 kofin) na yogurt daskararre - tare da vanilla da strawberries. Cika da cakulan cakulan da mai guba (2 tablespoons). Yayyafa tare da yankakken soyayyen kirki (1 tsp) da kuma yi ado 1 sabo ne. Abinci mai gina jiki ta hanyar bauta: 295 CAL, 5 g mai.
Hasken sauye-sauye (ga shaguna 16)
Grind 2 cloves da tafarnuwa. Ƙara 2 kofuna waɗanda suka ci abinci mai tushe, 34 g tofu, 1/4 kofin gurasar ɓaɓɓuka na itacen al'ul, 1/4 kopin cakulan cakuda da 2 tbsp. l. na man zaitun. Mix a cikin kayan sarrafa abinci kafin samun cream. Season tare da gishiri da barkono. Ƙara, girgiza sau da yawa, tare da kayan zafi mai zafi (irin "linvine"): 2 tbsp. l. pesto a kan 1 kwano na noodles. Gida na cin abinci mai gina jiki 1 (2 tablespoons): 50 SCAL, 4 g mai.
Salatin Macaroni a wani sabon hanya (8 shaguna)
Cook 340 g na manna (irin "horns") daga wholemeal. Saka su a cikin salatin tasa, ƙara yankakken zaki da barkono (1/2 kofin) da faski (1 tablespoon). Whisk a kan 1/4 kofin low-mai mayonnaise da yogurt, 2 tbsp. l. marinade pickles, 1 tbsp. l. shinkafa vinegar vinegar. Kuma 1/2 tsp. Dijon mustard. Zuba ruwan inabi mai gurasa, kakar da gishiri da barkono. Abincin gina jiki 1 rabo (1/4 kofin): calories 181, 2 g mai.