A bisa ga al'ada, safiya a cikin Rasha iyalai suna farawa da karin kumallo - oatmeal akan madara, sandwiches da qwai ko kofi mai zafi da kofi mai zafi da kofi mai zafi da kofi. Kuma idan kun rarraba abincin kuma gwada sabbin zaɓuɓɓuka don jita-jita da aka saba yi abinci? Yana ba da girke-girke da yawa waɗanda zaku iya cinyanka da safiya.
Soyayyen oatmeal
Sinadarsu (1 bauta) :
50 grams na oat flakes na dogon dafa abinci
1 kwai kaza ko ƙwai 5 na quail
1 Apple
1 teaspoon cinfa
Zuma ko jam dandana
Dafa abinci:
A kan bushewar bushe kwanon soya, soya oatmeal don 1-2 minti. Addara kwai kuma tsoma baki tare da dafa abinci. 'A sakamakon sakamakon oatmeal zuwa farantin. Yanke apple tare da manyan cubes - saka a kan kwanon soya, da aka yayyafa da kirfa da kashe a ƙarƙashin murfin 1-2 minti. Sanya apples don soyayyen oatmeal, Mix. A fatawar tasa tare da zuma ko matsawa.
Soyayyen oatmeal
Hoto: pixabay.com.
Pudding mai shinkafa tare da 'ya'yan itace
Sinadaran:
50 gam shinkafa a cikin busassun tsari
'Ya'yan itãcen marmari don dandana - apple, banana, pear
1 kwai kaza
20 ml kirim ko madara
1 teaspoon zuma
Dafa abinci:
Zafafa tanda zuwa digiri 180 zuwa ɗari. Tafasa fig har sai rabin shirye. Yanke 'ya'yan itace tare da cubes kuma Mix tare da sauran abubuwan da suka rage. Sanya cakuda cikin siffar yin burodi - shirya a cikin tanda na 20-25 minti.
Pudding mai shinkafa tare da 'ya'yan itace
Hoto: pixabay.com.
Mawadaci omelet.
Sinadaran:
3 qwai na kaza
50 ml na madara
50 g kaguwa
50 g cuku
1 tumatir
1 teaspoon na masara sitaci
Gishiri da barkono dandana
Dafa abinci:
Yanke sanduna da cubes tumatir. Zafi da kwanon da ba sanda ba a kan iko na matsakaici. A cikin kwano daban, Mix qwai, Mix da sitaci - bulala da cakuda ta hanyar blender na minti 2. Sanya sauran kayan aikin zuwa cakuda. Zuba cakuda cikin kwanon soya kuma dafa a ƙarƙashin murfi na minti 2-3. Omelet dole ne ya zama mai laushi da lush.
Mawadaci omelet.
Hoto: pixabay.com.
Smpe "Smootamin Boms"
Sinadaran:
3 tablespoons na chia tsaba
1 kofin madara / kefir / ipains - dandana
1 banana
1 pear
Dafa abinci:
Jiƙa Chia tsaba a cikin madara da dare. Yanke banana da kuma cubes pear, share kwasfa da tsaba. Tashi duk kayan masarufi a cikin blender da canja wuri zuwa gilashi. Optionally, zaku iya canza kayan abinci - ƙara oatmeal, zuma, wasu 'ya'yan itatuwa. Babban abu shine tuna cewa '' ya'yan acidic "kamar orange ko Kiwi ba a hade da kayan kiwo ba - madara tana jujjuya mustard, da kuma hadaddiyar ta tanada mustard.
Smpe "Smootamin Boms"
Hoto: pixabay.com.
Sandwiches-karmarshki
Sinadaran:
1 wanda ba farin farin burodi ba na ciki ba
2 qwai
100 ml na madara
50 g cuku
50 grams kyafaffen nama / Ham / Sausages
1 tumatir
Gishiri da barkono dandana
Dafa abinci:
Baton a yanka a cikin guda na 3-4 santimita lokacin farin ciki, a tsakiyar kowannensu ya yi wani rauni game da tsayin batirin. Yanke cuku, kyafaffen nama da tumatir tare da na bakin ciki yanka ko bambaro - saka a cikin sakamakon burodin abinci. Mix qwai da madara a cikin wani akwati daban. Ajiye sandwiches a cikin wannan cakuda kuma toya a kan wanda ba a sanka ba a ƙarƙashin murfi na mintina 2-3 a kowane gefe. Sung kuma tsaya zuwa dandano na wani shiri da aka shirya.
Sandwiches-karmarshki
Hoto: pixabay.com.
Rike girke-girke kuma raba su tare da abokai! Gaya mani wanne kuka fi so?