Kayan girke-girke na furotin na gida

Wadatacce

• 1. Barikin furotin na ganye
• 2. Ginin sunadarai low carb
• 3. Gishiri mai narkewa
• 4. Bar mai sauƙi na furotin
• 5. Ginin sunadarai dace 

Anan muna nuna manyan girke-girke na mashaya furotin guda 5 waɗanda za'a iya cinye su a cikin kayan ciye-ciye kafin cin abincin rana, a cikin abincin da muke kira colação, ko kuma da rana. Bugu da ƙari cin sandunan hatsi na iya zama wani zaɓi mai amfani sosai a cikin aikin motsa jiki na gaba ko na baya saboda suna ba da kuzari kuma suna ɗauke da sunadarai da ke taimakawa wajen ƙaruwa da yawan tsoka. Abubuwan da aka yi amfani da su suna da sauƙin samu, amma ana iya maye gurbinsu da wasu, gwargwadon dandano na ku kuma ya fi aminci ga waɗanda ke da wata cuta, rashin haƙuri da abinci, har ma ga masu cin ganyayyaki ko masu cin ganyayyaki,.

Bugu da kari, gabaɗaya, wanda aka yi a gida ya fi lafiya saboda waɗannan girke-girke suna da lafiya, ba su ƙunsar ƙarin sukari kuma suna iya taimakawa ga rage nauyi, lokacin da suke cikin ɓangaren abinci mai ƙarancin kalori da motsa jiki na yau da kullun, na matsakaici ko babban ƙarfi.

Koyaya yana da mahimmanci cewa ba shine kawai zaɓi na abun ciye-ciye ba a kowace rana amma yana da ƙoshin lafiya da amfani a cikin mafi yawan kwanaki.

Duba yadda za a shirya mafi kyawun girke-girke.

1. Barikin furotin na ganye

Sinadaran

• 1/2 kofin kwanakin da aka jika
• 1/2 kofin dafaffen kaji
• 3 tablespoons na almond gari
• 3 tablespoons na oat bran
• 2 tablespoons gyada man shanu

Yanayin shiri

Ki daka dabinon da kuma citta a cikin injin markade ko naɗawa, sannan sai ki haɗa sauran kayan hadin ki gauraya a cikin kwano. Saka wannan hadin a cikin fom mai dauke da takardar kirji sannan a kai shi a cikin firiza na tsawon awanni 2. Sannan cire takardar takardar kuma yanke sandunan zuwa sifar da kuke so.

2. Ginin sunadarai low carb

Sinadaran

• 150 g man shanu mara gishiri
• 100 ml na madarar kwakwa
• 2 col shayi (10 g) na zuma (ko molasses)
• Farin kwai 2 (70 g)
• 50 g na gyada daɗaɗa da baƙi
• 150 g na flaxseed

Yanayin shiri

Kawai hada dukkan abubuwan da ke cikin kwandon sai a gauraya su da hannu har sai an bar dunkulen dunkule. Sanya a kan kwano tare da takardar takarda kuma a sanyaya a cikin awoyi 2. Daga nan sai a cire daga firinji a yanka zuwa yadda ake so.

3. Gishiri mai narkewa

Sinadaran

• 1 kwai
• 1 kofin hatsi
• 1 tablespoon na flaxseed gari
• 1 1/2 grated cukuwan Parmesan
• 1 tsunkule na gishiri da barkono
• 1 tablespoon gyada man shanu
• Cokali 3 na madara
• 1 cokali na yisti da foda (na sarauta)

Yanayin shiri

Sanya dukkan kayan hadin a kwano ka gauraya da hannayenka har sai yayi daidai. Sanya a cikin kwanon tuwon kek na turanci, wanda aka rufe shi da takarda mai laushi da gasa na kimanin minti 20 har sai da launin ruwan kasa na zinariya. Sa'an nan a yanka zuwa siffar da ake so, har yanzu yana da zafi.

4. Bar mai sauƙi na furotin

Sinadaran

• 1 kofin hatsi
• 1/2 kofin granola
• 4 tablespoons gyada man shanu
• Cokali 4 na koko koko
• 1/2 kofin ruwa

Yanayin shiri

Haɗa dukkan abubuwan haɗin tare da hannayenku har sai kun sami dunƙule ɗaya. Sanya farantin da aka liƙa tare da takarda mai laushi, latsa har sai ya zama daidai kuma a saka a cikin firiji na awanni 2 sannan a yanka su a siffar da kuke so.

5. Ginin sunadarai dace 

Sinadaran

• 100 g na almond gari
• 100 g na ruwan dabino
• 100 g na saure ɓaure
• 60 g na grated kwakwa

Yanayin shiri

Duka dukkan abubuwanda ke cikin injin sarrafa abinci, sannan a motsa da hannuwanku, har sai an sami dunkulen dunƙulen dunƙulen. Sanya a cikin kwanon da aka rufe da takardar fata kuma a cikin firiji na awanni 2. Bayan cirewa, yanke shi zuwa surar da kuke so.

Don yin garin almond a gida, kawai sanya almond a cikin injin sarrafa abinci har sai ya rabu da shi ta hanyar fulawar.

Haka kuma yana yiwuwa a yi man gyada na gida ko liƙa, kawai saka kofi 1 na gasasshiyar gyada mara laushi a cikin injin sarrafawa ko kuma abin bugawa sai a buga har sai ya samar da manna mai ƙanshi, wanda ya kamata a adana shi a cikin akwati tare da murfi a cikin firinji. Kari akan haka, yana yiwuwa a sanya dankalin ya fi gishiri ko zaƙi bisa ga dandano, kuma ana iya masa gishiri da ɗan gishiri, ko a ɗanɗana shi da ɗan zuma, misali.