Ba abin mamaki ba tsohon karin karin kumallo ya ce: "Ku ci kaina, abincin dare ya kai tare da aboki, abincin dare ya ba wa abokan gaba." Wadanda suke yin karin kumallo sun fifita kofi a kan gudummawa ko abinci gaba daya, rasa mai yawa. Abincin abinci mai amfani mai amfani da abin da zai iya caje mu da makamashi don ranar aiki mai zuwa kuma ya ba da ɗan lokaci don kallon kintinkiri a Instagram ko shirye-shiryen bidiyo da aka fi so. Muna ba da zaɓuɓɓuka da yawa don karin kumallo masu amfani:
Comcous tare da kwayoyi da kuma 'ya'yan itatuwa bushe
Couscous - hatsi na duniya, daga abin da, watakila, wataƙila, wataƙila yana shirya - daga zafi, kamar Piilas, zuwa kayan zaki da kayan zaki. A bisa ga al'adun alkama an yi shi ne da alkama, amma akwai zaɓuɓɓuka daga shinkafa, masara, sha'ir da sauran abubuwa. Wannan hatsi mai arziki a cikin bitamin rukuni B, baƙin ƙarfe, potassium, phossiphous da sauran abubuwan alama. Porridge daga Kusa Kusa mai dadi ne ga ciyar da Oatmeal. A hade tare da kwayoyi da bushe 'ya'yan itãcen marmari, wannan abinci ne mai amfani kuma mai amfani da karin kumallo, wanda zai cika muku tsawon awanni 3-4.
Recipe: Tura cikin farantin mai zurfi 50-70 grams na hatsi a cikin bushe, wanda daidai yake da rabin tanki. Brew couscious ruwan zãfi, rufe farantin tare da murfi kuma bar na 5 da minti - a wannan lokacin ya shirya shirya. A cikin akwati daban, sanya kwayoyi da bushe 'ya'yan itãcen marmari zuwa gare ka. Muna ba ku shawara ku zabi wani hazelnut, almonds da Kuragu. Hakanan zuba su ruwan zãfi kuma bar minti 5 - za a tsabtace ƙura da datti, ma da laushi. Lambatu ruwa daga farantin tare da couscous, kurkura kwayoyi da bushe 'ya'yan itãcen, yanke su da kananan guda, ƙara zuwa couscus. Don Sweets muna ba da shawara a cikin cokali 1-2 na zuma. Shirya!
Compous - kyakkyawan madadin zuwa ga abubuwan da aka saba
Hoto: pixabay.com.
Kayayyu tare da Avocado da kwai Pashota
Avocado - wani ɗakunan ajiya na bitamin da omega-3 mai mai, a cikin kowane 'ya'yan itace da kusan 20, kawai tunanin! Amfani da Avocado na yau da kullun a cikin abinci yana ba da gudummawa don inganta ingancin fata, gashi da kusoshi. Abin sha'awa, 'ya'yan itacen za a iya ci duka a cikin raw tsari da gasa. Cokalin gidajen abinci galibi sun haɗa da shi a cikin salads da abun ciye-ciye. Lokacin sayen, zaɓi zaɓi mai taushi, wanda ke gudana lokacin da aka matsa masa, amma ƙarshen tayin bai kamata baki ba. Abubuwan haɗin na biyu na girke-girke na girke-girke ba shi da amfani - kwai yana da wadataccen mai da mai na kitse, wanda ke da ƙimar sansanin kasusuwa da hakora. A hade tare da burodi hatsi, wannan kyakkyawan zaɓi ne na karin kumallo wanda zai ci gaba da adadi.
Recipe: Theauki yanka 2 na burodi da yatsar su cikin toaster ko a kwanon bushe bushe. A wannan lokacin, yanke avocado a cikin rabin, sami kashi da kuma tablespoon, cire abin da ke cikin tayin a farantin. Shafi, zazzage avocado jiki, kara gishiri da barkono dandana. Zuwa ga gurasa mai toasted, sa wani avocado zuwa santsi mai santsi. Preheat wani kwanon soya, ƙara digo na mai a kai. Spice biyu qwai: Toya zuwa ga jihar har sai furotin ya bushe, amma gwaiduwa zai ci gaba da zama mai taushi. A hankali shebur "picker" kwai kuma juya zuwa wancan gefen, jira 10 seconds - furucin a gefe zuwa gefe zai kasance, amma gwaiduwa zai kasance cikin ruwa. Sanya qwai mai gobara a kan avocado, gishiri dandana. Ku ci kwano, yankan a wani yanki na toast, da kuma wadatar da shi a cikin gwaiduwa.
Chefs na gidajen cin abinci suna soyayya avocado don yawan aiki
Hoto: pixabay.com.
Oatmeal Pancake tare da cakulan da miya
Daga Oat groats na iya kasancewa cikin shiri ba kawai porridge bane, ka sani? Yana da daraja gwaji tare da jita-jita na oatmeal saboda ba damuwa. Gudun groat suna cikin bitamin rukuni a da b, phosphorus, alli da folic acid - duk gaskiyar cewa tana da amfani ga lafiyar mata, musamman tsarin haifuwarmu. A hade tare da samfuran kiwo, hatsi oat - cikakken kwano don karin kumallo mai gamsasawa. Idan ka ƙara 'ya'yan itatuwa da berries zuwa gare su, zaka iya na rabin rana don mantawa game da jin yunwa. Don girke-girke, zabi oatmeal, wanda aka shirya don 7 na minti - ba a sarrafa shi ta hanyar tururi mai sauri, kamar wuya porming mai sauri, kamar porridge mai sauri wanda kuke buƙatar dafa abinci don Minti 20.
Recipe: Preheat wani kwanon soya, ƙara digo na mai a kai. A cikin farantin zurfin, zuba 50-70 grams na oatmeal a cikin bushe. Break 1 babban kwai c-1 ko c-2 a cikin farantin 1. Fork, saro cakuda har sai kwai "nutsuwa" a cikin kwai. Zuwa preheated paning pan, zuba abubuwan da ke cikin farantin, kafa mai santsi pancake na cokali mai yatsa. A sha guda cakulan, sanya su a saman pancake da "rufe" oatmeal. Soya da pancake a garesu zuwa ga bangarorin zinare, kimanin minti 2-3 a kowane gefe. A cikin wani akwati daban, Mix 4-5 tablespoons kirim mai tsami tare da 2-3 tablespoons na jam dandana. A matsayin madadin zuwa kirim mai tsami, cuku gida mai taushi ko yogurt na zahiri zai dace, jam ana iya maye gurbin jam ko sabo na berries. An gama pancake sa a kan farantin lebur kuma a yanka a cikin ƙananan murabba'ai. Yi wani yanki na pancake kuma yi wani poppy a cikin miya, to ku ci. Tabbas tabbas ne!
Oatmeal - Vitamin Core
Hoto: pixabay.com.
Hakanan kyakkyawan karin kumallo zai kasance Granola tare da kuɗaɗe na gida da 'ya'yan itace sabo da Omelet tare da salatin kayan lambu da sabo na greener Cike da miya na balsamic da lemun tsami.
Ana iya shirya cuku gida cuku a zahiri a minti daya
Hoto: pixabay.com.