5 Lowananan Kayan Abincin Karin kumallo

Wadatacce

• 1. breadananan burodin cuku cuku
• 2. Yogurt na halitta tare da granola
• 3. caranƙara ɗan ƙarami
• 4. Avocado cream
• 5. Saurin burodin kabewa
• 6. Kwakwa da chia pudding

Yin karin kumallo mai ɗanɗano da abinci mai ɗanɗano na iya zama kamar ƙalubale, amma yana yiwuwa a tserewa kofi na yau da kullun tare da ƙwai kuma kuna da zaɓuɓɓuka masu amfani da kyau don fara ranar, ta amfani da girke-girke irin su omelet, burodi mara ƙanƙara, yogurt na halitta, ƙananan granola da pates.

Dietarancin abinci mai ƙarancin abinci yana taimaka muku rage nauyi kuma ya dogara ne akan abinci mai wadataccen mai, kamar su man zaitun, avocado, tsaba da kwayoyi, da kuma tushen furotin masu kyau, kamar ƙwai, kaza, nama, kifi da cuku. Bugu da kari, ya zama dole a taƙaita cin garin alkama, hatsi, sukari, sitaci, shinkafa da sauran abinci masu wadataccen carbohydrates.

Don haka, don taimakawa bambanta bambancin abinci da ƙirƙirar sabbin jita-jita, ga wasu girke-girke waɗanda za a iya amfani dasu don karin kumallo a kan abincin ƙananan-carb.

1. breadananan burodin cuku cuku

Akwai girke-girke masu ƙananan burodi da yawa don maye gurbin burodin gargajiya. Wannan girke-girke yana da sauƙi kuma ana iya yin shi ta amfani da microwave kawai.

Sinadaran:

• 2 tablespoons na curd;
• 1 kwai;
• 1 teaspoon na yisti.
• Gishiri da barkono ku dandana

Yanayin shiri:

Haɗa dukkan abubuwan haɗi tare da cokali mai yatsa kuma sanya a cikin ƙaramin gilashin gilashi don siffar burodin. Microwave na tsawan mintuna 3, cire ka balle. Yanke kullu a rabi kuma cika da cuku, kaza, nama ko tuna ko kifin kifin kifin. Yi aiki tare da baƙar fata, kofi tare da kirim mai tsami ko shayi.

2. Yogurt na halitta tare da granola

Ana iya samun yogurt na asali a cikin manyan kantunan ko a gida, kuma za'a iya haɗuwa da ƙananan granola kamar haka:

Sinadaran:

• 1/2 kof na kwayoyi na Brazil;
• 1/2 kopin kashin goro;
• 1/2 kofin hazelnut;
• 1/2 kofin gyada;
• 1 tablespoon na flaxseed na zinariya;
• 3 tablespoons na grated kwakwa;
• Cokali 4 na man kwakwa;
• Mai ɗanɗano don ɗanɗano, zai fi dacewa Stevia (na zaɓi)

Yanayin shiri:

A sarrafa kirjin, gyada, kwakwa da gyada a cikin injin sarrafawa har sai sun zama girman da ake so. A cikin akwati, hada dakakken abincin da flaxseed, man kwakwa da zaki. Zuba ruwan a cikin kwanon rufi sannan ki gasa a wata karamar tanda na tsawon mintuna 15 zuwa 20. Yi amfani da granola don karin kumallo tare da yogurt a fili.

3. caranƙara ɗan ƙarami

Tsarin gargajiya na crepioca yana da wadataccen carbohydrates saboda kasancewar tapioca ko sitaci, amma ƙananan sigar carb yana amfani da garin flaxseed a matsayin madadin.

Sinadaran:

• 2 qwai;
• 1 tablespoon na flaxseed gari;
• Cuku cuku don dandana;
• Oregano da tsunkule na gishiri.

Yanayin shiri:

Haɗa dukkan abubuwan da ke cikin ƙaramin kwano, kuna doke ƙwai da kyau har sai komai ya zama iri ɗaya. Zuba a cikin kwanon frying wanda aka shafa mai da mai ko man shanu da launin ruwan kasa a ɓangarorin biyu. Idan ana so, ƙara ciko da cuku, kaza, nama ko kifi da kayan lambu.

4. Avocado cream

Avocado dan itace ne mai dauke da kitse mai kyau, wanda ke rage mummunar cholesterol ya kuma kara kyau, ban da kasancewarsa mai yawan fiber da kuma karancin carbohydrates.

Sinadaran:

• 1/2 cikakke avocado;
• 2 tablespoons na kirim mai tsami;
• 1 tablespoon na kwakwa madara;
• 1 tablespoon na cream;
• 1 cokali na ruwan 'ya'yan lemun tsami;
• Abincin zaki dandana.

Yanayin shiri:

Duka duka kayan hadin a cikin abin motsa jiki, ki cakuda kuma ki ci mai tsarki ko kuma a dunƙule garin alkama duka.

5. Saurin burodin kabewa

Ana iya yin burodin kabewa duka don nau'ikan gishiri da mai daɗi, haɗe da kowane nau'in cikawa da sha'awa.

Sinadaran:

• 50 g dafaffun kabewa;
• 1 kwai;
• 1 tablespoon na flaxseed gari;
• 1 tsunkule na yin burodi foda;
• 1 tsunkule na gishiri;
• 3 saukad da na Stevia (dama)

Yanayin shiri:

Kura da kabewa tare da cokali mai yatsa, ƙara sauran kayan kuma haɗa komai. Man shafawa a kofi da mai ko man shanu sai a zuba kullu a cikin microwave ɗin na tsawan minti 2. Kayan da za a dandana.

6. Kwakwa da chia pudding

Sinadaran:

• 25 grams na chia tsaba;
• 150 mL na madarar kwakwa;
• 1/2 cokali na zuma.

Yanayin shiri:

Haɗa dukkan abubuwan haɗin cikin ƙaramin akwati kuma bar cikin firiji da daddare. Lokacin cirewa, duba cewa pudding din yayi kauri kuma 'ya'yan chia sun sami gel. Sanya 'ya'yan itace da aka yanka guda daya da rabi, idan kanaso.

Duba cikakken menu na 3 na Carananan Carb kuma koya game da sauran abincin da zaku iya ci yayin ƙaramin abincin da ke ƙasa ta hanyar kallon bidiyo mai zuwa: