Da safe muna gaggauta, abincin rana muke ciyarwa a aikin. Kuma kawai a maraice za mu iya cin abinci lafiya. A lokaci guda ina so in samar da kaina da iyalina tare da cikakken abincin dare, - bambanta da dadi.
Kuma sai tambaya ta taso: yadda za a ci gaba da adadi a cikin irin wannan yanayi? Shin akwai girke-girke na cikewar gudunmawar da aka tanada don nauyin hasara? Yana juya cewa akwai. Ko da ga asarar nauyi za ka iya karɓo dadi, gina jiki, amma ba kalori ba.
Gwaran girke-girke sun ƙunshi kusan kimanin adadin calories 600, nau'in gina jiki 24% (37-38 g), 25% mai (21 g) da dabba da kayan lambu, 51% carbohydrates (79-80 g), 12 g fiber, calcium, folic acid, ƙarfe da wasu muhimman abubuwan gina jiki.
Bambancin shine tushen abinci mai kyau. Sabili da haka, girke-girke don abincin dare mai cikakke ga nauyin hasara ya hada da nau'in jita-jita daga nau'o'in daban. Wannan zai rasa nauyi kuma kiyaye yanayi mai kyau.
Abincin No. 1. Salmon tare da shinkafa da kayan lambu.
- 90 g na kifi ko wasu kifi na jan kifi a ruwan 'ya'yan lemun tsami tare da faski;
- 100 g na bishiyar asparagus tare da karas da albasa ko kayan lambu tare da bishiyar bishiyar asparagus;
- 40 g na shinkafa shinkafa, zai fi dacewa launin ruwan kasa.
- Salatin da alayyafo da kokwamba da tumatir.
Kuna son salo? Shirya wani salatin sabon salatin kananan yara alayyafo:
- 200 g na alayyafo;
- 50 g sabo ko gwangwani tangerines (lemu);
- 1 kananan shugaban jan albasa;
- 2 teaspoons na Italiyanci refueling (low-kalori).
Abincin dare № 2. Chicken tare da kayan lambu.
- 120 g na ƙwajin kajin tsoma a cikin tsummaran kwai da aka yi masa tsumma da gasa na minti 20 a zafin jiki na 180-200 ° C;
- 100 g na stecced broccoli;
- 1 talakawan dankali gasa tare da 1 teaspoon na man fetur da kuma 2 teaspoons na kirim mai tsami tare da low mai abun ciki;
- yayyafa kayan lambu tare da albasarta.
Don kayan zaki - gasa apple. Ɗauki matsakaici 1, cire ainihin. A tsakiyar, zamu saka 2 teaspoons na zuma, 1 teaspoon na yankakken irin goro da 1 teaspoon na raisins. Gasa ga minti 45 a 180 ° C.
Abincin dare # 3. Kazawan Mexik da kayan ado na kayan lambu.
- 100 g kazarin kaza a cikin kayan shafa daga teaspoons 2 na waken soya da kuma 1 teaspoon na man zaitun, gasa a cikin tanda ko a kan ginin;
- 40 g da letas;
- 30 grams salsa sauce;
- 50 g na Boiled Brown shinkafa ko buckwheat;
- 100 g na karas stewed tare da 1 teaspoon na orange ruwan 'ya'yan itace da 1 teaspoon na sabo ne Ginger tushe (ƙara gishiri da barkono dandana).
Abincin dare № 4. Stew daga tofu.
- Stew 120 g tofu tare da 1 karas, 30 g da yankakken albasa, 30 g da faski a 1 teaspoon na man zaitun. Ƙara 4 manyan ɓangarori na zaki, rabin rabin barkono ja da 1 teaspoon na soya miya. Season dandana tafarnuwa, vinegar, chili;
- ado - 100 g na Boiled Brown shinkafa;
- zafi na wurare masu zafi: 1 kiwi, 2 teaspoons na kwakwa ɓangaren litattafan almara, ½ orange, 1 teaspoon rum cire.
Dinar № 5. Nama.
- 90 g na nama mai-mai-mai, dafa shi a kan gilashi ko a cikin tanda;
- 1 matsakaici dankali gasa da 1 teaspoon na man shanu;
- 100 g nunannun karas da kuma koren Peas.
Kyakkyawan kari ga wannan abincin dare shine salatin "kore":
- 200 g na dill, salatin, faski, albasa;
- kokwamba;
- 1 teaspoon na man zaitun domin refueling.
Dinar № 6. Halibut tare da kayan lambu.
- 120 g na halibut dafa shi a kan gumi ko steamed (wani kifaye zai yi);
- 100 g na kirtani wake stew a cikin kaza broth da Bugu da kari na 1 teaspoon ƙasa almonds;
- 50 g na launin ruwan kasa shinkafa shinkafa ko dankali gasa a cikin fata;
- 200 grams na kayan lambu salatin (kokwamba, tumatir, zaki da barkono) tare da ganye.
Ana ba da lissafin samfurori a girke-girke a wani sashi. Amma irin wannan abincin za ku gamsu da dukan iyalinka. A nan gaba - kada ku ji tsoro don gwaji. Haɗa tunanin ku, juya shiriyar abincin dare a cikin maita da kuma ci ga lafiyar ku!