Omelette a Girkanci tare da tumatir da cuku
2 rabo
Shiri: minti 10
Shiri na girke-girke: minti 4-6
Idan lokaci yana da mahimmanci, maimakon omelette dafa albarkatu a cikin ƙwayar hanya, sau da yawa haɗuwa qwai tare da spatula ko cokali. Qwai ne mai kyau tushen furotin mai inganci, 4 g wanda aka ƙunshe a cikin kwai ɗaya fararen. Man zaitun don frying; Sunadaran ƙwayoyi masu girma 6; 1/2 teaspoon dried oregano; 1/2 kofin sabo ne tumatir, diced; 1/2 kofin kore paprika, diced; 2 tbsp. spoons na crumbled Fuku cuku; gishiri da ƙasa baki barkono.
Shiri na girke-girke:
Yayyafa da man zaitun babban manya mai nisa ba tare da gumi ba kuma ya ƙone shi a kan zafi mai zafi. Whisk kwai fata tare da oregano. Zuba ruwan magani a cikin kwanon frying kuma dafa don minti 3-5 (har sai sunadaran sunadarai), ta yin amfani da spatula, sau da yawa suna ɗaga omelet da juya juyan frying zuwa har yanzu albarkatun kasa a kasa. Sanya rabin rabi na tumatir, paprika da Ceta. Yin amfani da spatula, rufe kayan lambu da cuku da rabi omelet. Season tare da gishiri da barkono don dandana, yanke da omelet cikin sassa 2 da kuma bauta. Darajar na gina jiki na daya rabo (1/2 omelet): 30% mai (3.6 g, 2 g cikakken mai), 20% carbohydrate (5 g), 50% gina jiki (14 g), 1 g fiber, 97 MG alli, 1 MG na ƙarfe, 347 MG na sodium, 109 kcal.
Quinoa salatin da shrimps da sesame man fetur
4 servings
Shiri: minti 10
Shiri na girke-girke: minti 10
Quinoa ne kawai hatsi cikakke da suke da wadata sosai a cikin sunadarai kuma sun ƙunshi dukkanin amino acid din. 1 kofin raw quinoa; 450 g na kayan da aka yi da tsaka-tsalle masu tsaka-tsalle na matsakaici; 1 rawaya ko ja zaki da barkono, peeled kuma a yanka a cikin cubes; 3 tbsp. spoons na yankakken coriander; 2 finely yankakken plum na kore albasa; 2 tbsp. spoons shinkafa giya vinegar; 1 tbsp. a cokali na sesame man fetur; gishiri da ƙasa baki barkono.
Shiri na girke-girke:
A matsakaitan saucepan zuba quinoa tare da tabarau biyu na ruwa, sanya a kan wuta mai tsanani da kuma kawo zuwa tafasa. Rage zafi, rufe tare da murfi kuma dafa na minti 10, har sai an shafe dukkan ruwa, kuma tsayayyar ba zai zama m. Cire daga zafin rana kuma ka haɗu tare da waɗannan abubuwa masu biyowa. Season tare da gishiri da barkono baƙi don dandana. Gwargwadon gina jiki ta jiki: 21% mai (6 g, 1 g cikakken mai), 44% carbohydrate (31 g), gina jiki 35% (25 g) 4 g fiber, 40 MG calcium, 3 MG ƙarfe, 199 mg sodium, 281 kcal.
Chicken tare da curry, launin ruwan kasa shinkafa da koren Peas
4 servings
Shiri: minti 10
Shiri na girke-girke: minti 15
Naman alade shine kyakkyawan tushen tushen gina jiki mai gina jiki, shinkafa shinkafa mai arziki ne a cikin fiber da B, kuma kirim mai tsami yana dauke da alli wanda ke ƙarfafa nama na nama. 2 teaspoons na man zaitun; 1/2 kopin albasa, diced; 2 cloves of tafarnuwa tafarnuwa; 1h. wani cokali na yankakken yankakken ginger; 450 g nono nono ba tare da kasusuwa da kwasfa ba, a yanka zuwa guda 2.5 cm a girman; 2 teaspoons na curry foda; 1/2 tsp ƙasa kofi coriander; 1/2 teaspoons na gishiri; 1/4 tsp ƙasa baki barkono; 1 kofin unsalted kaza broth; 2 kofuna na raw Brown shinkafa; 1 kopin daskararre kore Peas; 1/2 kofin mai tsami mai tsami-tsami; 2 tbsp. spoons na yankakken kore albasarta.
Shiri na girke-girke:
A babban kwanon frying mai nisa, baza man fetur a kan zafi mai zafi ba. Saka albasa, tafarnuwa da Ginger da kuma soya na minti 2. Ƙara nama da kuma toya don kimanin minti 3 har sai an yi launin fata daga kowane bangare. Add curry, coriander, gishiri da barkono baƙi kuma haɗuwa da kyau. Add broth kaza da kawo zuwa tafasa. Rage zafi kuma dafa don minti 10 - har sai karan ya shirya. A halin yanzu, a cikin ƙananan saucepan, tafasa 2 kofuna na ruwa. Zuba shinkafa kuma simmer na minti 8. Ƙara kyan kore, rufe da kuma dafa don karin minti 2, har sai duk ruwa ya shafe. Cire kajin daga wuta kuma ka hada shi da kirim mai tsami da albasa. Ku bauta wa ta hanyar kwanciya a saman shinkafa tare da peas. Dadin da ake ginawa ta jiki (gilashin nama, kashi biyu bisa uku na gilashin shinkafa tare da Peas): 16% mai (7 g; 1 g gurasa mai yawa), 48% carbohydrates (48 g), gina jiki 36% (36 g), 4 g fiber , 73 MG na alli, 2 MG na baƙin ƙarfe, 502 MG na sodium, 399 kcal.
Me ya sa ake ci abinci mai tsananin gaske ga rashin nasara?
A takaice dai, abincin da ya shafi abinci mai gina jiki ba zai iya amfani da jiki ba, A cikin ƙwanƙwasawa, ragewa mai yawa a calories yakan haifar da tasiri. Wannan yana nufin cewa ƙaddamarwa na farko a kilo, wanda kuke gani akan Sikeli, ba sakamakon sakamakon lalacewar ba, amma kawai ruwan da jiki ya yi hasara. Idan ka sami ƙasa da cacaries 1,200 a kowace rana (wato, ƙananan yawan adadin da yawancin mata ke buƙata don tallafawa aikin dukan tsarin jiki), tabbas za ka yi amfani da ƙwayar tsoka maimakon fat. Idan ka ci kasa da adadin calories da ake buƙata kawai don kula da aikin numfashi da dukkan gabobin (yawan adadin adadin kuzari ya bambanta, amma kimanin 900 a kowace rana), jikinka zai shiga cikin yunwa; a sakamakon haka, ba zai rabu da ko da wani digo daga muhimman albarkatun makamashi (wato mai). Daga cikin wasu rashin amfani da abinci masu lalacewa ba su da makamashi, rashin barci, yunwa da matsananciyar rashin tausayi. Bugu da ƙari, idan kun lura da abincin da yake da tsananin ƙarfi, ƙuntata amfani da adadin kuzari, halin da kuke ciki zai kasance ba mai farin ciki ba, masu gina jiki sun bayyana.