Casserole gida cuku rage cin abinci. Girke-girke na rasa nauyi

A yau shi ne gaye zama lafiya da kuma Fit, don haka wata babbar lamba na mutane kokarin saka idanu da rage cin abinci, kawar da ba dole ba adadin kuzari da kuma cikakken mai abinci. M samfurin ga wani lafiya rage cin abinci ne cuku. Shi ne mai arziki a cikin furotin da kuma alli, amma ba halin high calorific darajar, musamman idan ka zabi wani samfurin da low mai abun ciki.

Duk da haka, akwai gida cuku kawai samu gundura, don haka ya kamata ka koyi yadda za ka dafa daga gare ta amfani da low-kalori jita-jita cewa zai ba kawai taimaka rasa nauyi, amma kuma kawo amfani ga jiki. Wani misali na wannan zai iya zama a matsayin casserole tasa soya rage cin abinci.

Abin da wannan casserole ne daban-daban daga cikin saba? Gaskiyar cewa a cikin gargajiya girke-girke casseroles, kamar yadda mai mulkin, akwai kayayyakin kamar semolina, sugar, gari. Idan muka ware da yin amfani da wadannan high-kalori sinadaran, ka samu wani tasa da cewa shi ne rightfully "casserole gida cuku rage cin abinci" za a iya kira.

Amma ko wannan mai dadi tasa? Bayan duk, wani lafiya rage cin abinci ba ya nufin cin amfani, amma ba sa abinci ci. Don shirya wani dadi, amma caloric tasa, maye gurbin semolina mafi amfani porridge ko bran, sukari da kuma maimakon ƙara zabibi, ko dadi 'ya'yan itãcen marmari.

Saboda haka, za a shirya wani tasa casserole gida cuku rage cin abinci bukatar wani fakitin gida cuku, yin la'akari 250 grams, 30 grams na kefir ko yoghurt 1.5% mai abun ciki, daya kwai. Bugu da kari, akwai buƙatar ka kai zabibi, bushe apricots ko sabo ne mai dadi da 'ya'yan itatuwa, kamar ayaba ko pears.

Cook wani casserole a cikin tanda bukata. To, idan kana da wani silicone mold, wanda damar yin burodi ba tare da mai lubrication, amma za ka iya dafa wannan pudding a cikin wani al'ada iri. Beat a blender tare da Bugu da kari cuku yogurt da kuma qwai. Sa'an nan, ƙara da wanke da kyau obsushenny zabibi ko wasu 'ya'yan itãcen marmari, yanke guda. Idan ka yi amfani da ga casseroles ayaba, wasu daga cikinsu na iya zama shirye puree da Mix da gida cuku salla.

Zuba soya "kullu" a cikin mold kuma aka toya cikin tanda, da zafi for game da arba'in minti. Yana yiwuwa a gasa da tasa a wani obin na lantarki tanda, da shi za a shirya 5-7 minti dangane da ikon da na'urar.

Casserole gida cuku rage cin abinci za a iya shirya da kuma wani daban-daban girke-girke, wanda ya maye gurbin gargajiya semolina oat gari (milled flakes "Hercules") ko bran. Kuma idan kana son ka yi da tasa zaƙi, za ka iya amfani da sweeteners maimakon sugar.

Wani misali na wannan girke-girke na iya zama wani low-mai gida cuku pudding tare da strawberries. Don shirya wani casserole bukatar ɗari biyu grams na low mai gida cuku, a tablespoon na fructose, biyu qwai, wanda bukatar kadan kidan up, uku spoonfuls na ƙasa oatmeal, vanilla ko lemun tsami kwasfa, da kuma game da ɗaya da ɗari grams na sabo ko daskararre strawberries, da kuma 'yan berries bukatar ajiye don ado.

Duk kayayyakin an gauraye a blender ga santsi, gasa daya manyan tsari ko a kananan tins dafa waina. Ku bauta wa chilled ƙawa Berry strawberry da Mint ganye.

Idan ya zo ga cuku casseroles, mafi yawan mu ne da wani zaki da kayan zaki tasa. Amma za ka iya yin casserole, da kuma lunchroom, dafa shi tare da cuku da kuma ganye. Mun bayar da shawarar gwada wannan ga asali tasa a matsayin savory casserole gida cuku. Abin da ake ci abinci girke-girke ne quite sauki. Vzobem cokali mai yatsu 2 qwai a cikin wani kwano, ƙara zuwa wannan fakiti na low-mai gida cuku (250 grams) da kuma Mix da kyau. Kai rabin cokali na soda da ke motsa shi a biyu tablespoons na yogurt, volem wannan nauyi a cuku. Add biyu tablespoons na ƙasa oatmeal ko bran da ɗari grams na low-mai wuya cuku, wanda ka bukatar ka Rub a kan karamin grater. Ya zauna a ƙara finely yankakken ganye da dama. Zuba soya nauyi a cikin silicone mold da gasa for game da arba'in minti a cikin tanda at 180 digiri. Minti biyar kafin ƙarewar na yayyafa yin burodi mu casserole tare da grated cuku. Ku bauta wa wannan casserole ga tebur mafi chilled.