Rage cin abinci abinci. Girke-girke na kowace rana: low-kalori abinci

Mafi yawan wadanda suka yi nasara a rasa nauyi da kuma kõma ta adadi siririn kuma kyawawa a sakamakon aiki tukuru, tunani game da tambaya da yadda za a kula da cimma sakamako. Ba asiri da cewa ci gaba da nauyi da yiwu taimaka da lafiya da kuma Dietetic abinci.

Yau, mu da hankali za a mayar da hankali a kan low-kalori girke-girke na kowace rana. Za ka iya tabbata cewa za ka iya zauna a cikin siffar, har ma su ƙi kansu da yardar wani dadi ci abinci. Za ka iya zama wata shakka cewa abin da ake ci jita-jita zai yardar da dukan iyali. A iri-iri na girke-girke ba ka damar ka vata lokaci a kan rijiya-rubuce menu. Shiri na mafi jita-jita ba zai dauki lokaci mai yawa, kuma ba ya bukatar ka yi wani musamman da dabarun. Babban abu - tuna cewa wani amfani kuma da-dafa abinci ne key to ba kawai jituwa, amma kuma kiwon lafiya.

Girke-girke na kowace rana rage cin abinci abinci don karin kumallo

A key zuwa mai kyau rana, kamar yadda mai mulkin, shine mai lafiya karin kumallo. A cewar masana, safe da abinci kamata hada da jinkirin carbohydrates. Shi tsawon lokaci da suka samar da jikin mutum da makamashi.

Oatmeal ga m safe

Ga shiri na wannan muhimmanci da abinci, muna bukatar:

• oat flakes - 50 g;
• madara - 2/3 kofin.
• ruwa - 2/3 kofin.
• nonfat yogurt - 2 tablespoons.
• zuma - 1 daya tablespoon.
• gishiri.

Da farko, kana bukatar ka gauraya ruwa da madara. Wannan ya kamata a aikata a cikin wani saucepan. Sa'an nan kuma ƙara kananan tsunkule na gishiri da kuma oatmeal. Porridge zo a tafasa da kuma barin simmer 10-20 minti. Saro lokaci-lokaci. Lura cewa manyan kuma m flakes ana dafa shi fiye da kananan, amma suna aukaka a zare. Porridge decompose skeet da kuma bauta tare da zuma da kuma yogurt.

Har ila yau, oatmeal aka excellently a hade tare da ayaba, wani berries da apples. Suna, idan so, za a ko da yaushe a kara wa tasa.

Delicious Greek omelet

Idan kana so ka yi amfani da mu girke-girke na kowace rana, rage cin abinci zai sauri zama wani ɓangare na rayuwa. Cin karin kumallo ne wani araha tasa na qwai, za ka samar da jikinka da ba kawai jinkirin carbohydrates da sunadarai, amma kuma muhimmanci bitamin da kuma gano abubuwa. Ga shiri da muke bukata:

• Kaza Qwai - 2 inji mai kwakwalwa.;
• kananan tumatir, rana-bushe - 2 inji mai kwakwalwa.;
• man zaitun - 1 tsp.
• Feta cuku ko cuku - 25 g;
• wani yanki na masara burodi.

A wani frying kwanon rufi zafi a teaspoon na man zaitun. Qwai a kowace iya aiki whisk. Cuku ya kamata a yanka a cikin cubes, tumatir - kananan guda. Zuba dukan tsiya qwai a cikin kwanon rufi, dan kadan dagawa da gefuna. Soya da omelette zuwa lokacin da tsakiyar, shi ne kusan a shirye. A rabin semifinished abinci sa cuku da tumatur. A na biyu da rabi zuwa rufe cika. Shirye don matsawa da omelet uwa wani farantin. Ku bauta wa da wani yanki na burodi.

Duk da dietitians a daya murya ce cewa mutanen da suke da yiwuwa ga wuce haddi da nauyi, kada ku zauna a kan wani m rage cin abinci. Ya kamata kawai tafi a kan rage cin abinci abinci. Girke-girke na kowace rana, ya miƙa ta da mu, zai taimake ku tare da wannan. Irin ikon dole ne ya zama hanyar rayuwa. A wannan yanayin, da adadi ba ya sha wahala daga m nauyi shakka, kuma zama lafiya zuciya da jijiyoyin jini da kuma narkewa kamar tsarin. Za mu ci gaba da saduwa da low-kalori menu. Abin lura shi ne cewa shi za a iya bambanta, kuma sosai dadi.

Abin da ka dafa abincin dare?

Nutritionists bayar da shawarar juyawa zuwa wata lafiya rage cin abinci a cikin fitarwa. A wannan yanayin, za ka da isasshen lokacin da za a koyi da girke-girke na kowace rana da kuma kari su.

M dumplings da gida cuku

Muna bukatar da wadannan sinadaran dafa m dumplings:

• low-mai gida cuku - 250 g;
• daya kwai.
• biyu tablespoons na gari.
• low-mai yogurt.
• dill da faski.

Low-mai gida cuku ya kamata a gauraye da mai gina jiki da kwai, gari da kuma finely yankakken dill da faski. A yankan dostochku floured, da kuma sa fitar da sakamakon taro yi flagella. Kowace daga cikinsu a diamita ya kamata game da 2 cm. Yanke strands cikin guda na 4 cm tsawo. A ganga zuwa zuba da ruwa da kuma kawo wa tafasa. Billets m dumplings tafasa 5 da minti. Tafii da su bayan da suka fito fili. Ku bauta wa tare da na halitta yogurt iya zama.

Light miya da shinkafa da farin kabeji

Mun ci gaba da bunkasa a abin da ake ci abinci. Girke-girke na kowace rana, a tabbatar da su sun hada da shirye-shiryen da zafi da abinci. Domin wannan low-kalori miya za bukatar:

• farin kabeji - 100 g inflorescences.
• farar shinkafa - daya tablespoon.
• dankali - 2 guda.
• albasarta - ½ guda.
• karas.
• dill da faski.

Tafasa da shinkafa a cikin wani ruwa mai zãfi for 15 minutes. Add datsattsen naman dankali, finely yankakken albasa da grated karas a kan wani m grater. Yanzu, da miyan kamata ƙara kananan florets na farin kabeji. Sa'an nan ka bar tasa ka dafa don wani 5 da minti. Ku bauta wa miyan bada shawarar da yankakken dill da faski.

Kifi waina ga ma'aurata

Rage cin abinci low kalori girke-girke da hotuna za a iya samu a yau da yawa a cikin mujallolin kishin dafa abinci, kazalika a daban-daban portals. Don shirya gaba hanya, kana bukatar wadannan kayayyakin:

• kifi fillets - 0.5 kg.
• murƙushe crackers - 3 tbsp. spoons.
• madara ko ruwan - 125 ml.
• albasarta - ½ inji mai kwakwalwa.;
• kwai - 1 pc.;
• nutmeg.

Kifi fillets da minced albasa a blender ko mince. Add to da mix ruwa ko madara, kwai da kuma murƙushe nutmeg. Salt-barkono kara dandana.

Shaƙewa Mix da kyau. Wetting hannuwanku da ruwan sanyi da kuma kafa oblong Patties. Stew tasa na iya zama a cikin tukunyar jirgi na biyu kwanon rufi ko a cikin wani karamin yawan ruwa. Cooking lokaci - 15 minutes.

Mu ci gaba da la'akari da m abun da ake ci. Girke-girke na kowace rana, tare da hotuna, dace da lafiya abincin rana, hostesses taimaka replenish su littafin girke-girke.

Eastern abun ciye-ciye luwaidi

Ga shiri na sukar lamiri abinci, muna bukatar:

• shinkafa noodles - 200 g;
• ceri tumatir - 12 inji mai kwakwalwa.;
• kifi miya - 1 tablespoon.
• ruwan 'ya'yan itace na daya lemun tsami.
• . Sugar - 1 tsp.
• barkono barkono - 1 pc.;
• garehul - 2 inji mai kwakwalwa.;
• kokwamba - ½ inji mai kwakwalwa.;
• karas - 2 inji mai kwakwalwa.;
• gashinsa kore da albasarta - 3 inji mai kwakwalwa.;
• jatan lande - 400 g;
• coriander da kuma Mint - 2 tablespoons. cokali.

Tafasa noodles a babban adadin ruwa for 7-10 minti. Wanke shi a karkashin sanyi Gudun ruwa. Noodles a saka a cikin wani farantin. Add to shi da tumatir, kifi miya, sukari da kuma lemun tsami ruwan 'ya'yan itace. Yanzu kana shirye ka barkono. Yanke zangarniya kayan lambu da kuma tsarkake daga tsaba. Yanka a cikin cubes da kuma kara barkono da cakuda. Peeled garehul ɓangaren litattafan almara da kuma ƙara da salatin. Karas a yanka a cikin tube, da kuma gashinsa kore da albasarta - bakin ciki zobba. A karshe ƙara a cikin jatan lande appetizer, finely yankakken Mint da coriander. Sosai Mix dukkan sinadaran da kuma bauta wa.

Wannan abun ciye-ciye zai ji dadin your iyali da kuma sarrafa abinci abinci. Girke-girke na kowace rana kada ta kasance ma sauki da kuma m.

abin da ake ci miyan

Don dafa wani dadi miya, muna bukatar da wadannan sinadaran:

• man zaitun - 3 tablespoons.
• Albasarta - 2 shugabannin.
• Curry foda - 2 teaspoons.
• apple - 1 pc.;
• lemun tsami ruwan 'ya'yan itace.
• Tafarnuwa - 3 cloves.
• kananan Ginger tushen;
• dadi dankali - 800 g;
• kayan lambu broth - 1.5 lita.
• ja lentil - 100 g;
• madara - 300 ml.
• coriander.

Miya, dafa kayayyakin daga wadannan aka yi amfani a matsayin tushen furotin, fiber, da kuma antioxidants, har ma a wani cin ganyayyaki. Mun ci gaba da duba rage cin abinci abinci. A mafi kyau girke-girke zai taimaka wajen sarrafa m menu.

A pre-dafa kayan lambu broth sa datsattsen naman dadi dankali da kuma lentils. Cook for game da minti 20. Add yankakken a kananan yanka apple kore. Zuba madara a cikin broth. Muna sake kawo ruwan miya. A wannan lokaci, a cikin man zaitun har zinariya Brown soya da albasarta. Add da tafarnuwa zuwa gare shi. Rub a kan karamin grater Ginger tushen da kuma ƙara da shi zuwa ga miya tare da zazharki. A sosai karshen a cikin tasa ƙara ruwan 'ya'yan itace na daya lemun tsami. Soup bada shawarar pyurirovat tare da wani hannu blender. Ku bauta wa da tasa tare da finely yankakken cilantro.

abin da ake ci abincin dare

Don Dietetic abinci (girke-girke na kowace rana, da muke tattaunawa a) aka dama, shi ya kamata bi zuwa ga shawarwari na masana. kayan lambu, ramammu kaji da kifi ne manufa domin kwarai low-kalori abincin dare.

Sea bass a cikin tanda

Cewa, a lokacin da yamma ci abinci da mamaki da kuma yardar da iyalinsa, da za a dafa shi teku bass da fennel. Wannan ban mamaki tasa ne mai arziki a cikin furotin, bitamin C, da baƙin ƙarfe.

Ga shiri na bukatar:

• tẽku bass - game da 300 grams.
• fennel tsaba - 1 tsp.
• cumin tsaba - 1 tsp.
• Mustard tsaba - 1 tsp.
• turmeric - rabin teaspoon.
• Fennel - daya kai.
• Lemon - 1 pc.;
• man zaitun.
• kore coriander.

Perch zai gasa a tanda a 220 ° C. Barkono dole ne a yanka a cikin kananan cubes. Mix shi da cumin, fennel, turmeric da mustard. A karamin tsare da ya kamata a lubricated tare da man zaitun. Yana yada 1/3 daga cikin cakuda da kayan yaji. Sauran yaji rub da kifi da kuma sa shi a kan tsare. A saman perch ya kamata a saka lemun tsami, sliced. Kunsa kifi a tsare kuma Ya sanya hãtimi a gefuna. A preform aka sa a kan yin burodi sheet. Total yin burodi lokaci ne minti 15. Ku bauta wa kifi tare da cilantro.

Kamar yadda ka iya gani, rage cin abinci kowace rana - shi ke nan ba matsala. Shiri na dadi jita-jita ba zai dauki lokaci mai yawa, amma sosai da ewa ba da 'ya'ya a.