Lafiyayyun abinci don maye gurasa

Wadatacce

• 1. 'Ya'yan itãcen marmari
• 2. Frying pan oat burodi
• 3. Tapioca
• 4. Crepioca
• 5. Couscous
• 6. Yogurt na halitta tare da hatsi
• 7. Omelet

Hanya mai kyau don maye gurbin burodin Faransanci, wanda aka yi da farin gari, shi ne cin tapioca, crepioca, couscous ko oat bread, waɗanda zaɓi ne masu kyau, amma kuma yana yiwuwa a maye gurbin burodi na yau da kullun tare da abinci mai wadataccen furotin, kamar omelet da cuku, ko dafaffen kwai, misali.

Farin gurasa ba maƙiyin abinci bane, amma ba a ba da shawarar cin burodi a kowace rana ba, saboda ya zama dole a bambanta abincin. Bugu da kari, farin burodi ba wani bangare bane na mafi yawan abincin da ake rage nauyi, saboda yana da wadataccen sinadarin carbohydrates, wanda baya inganta yawan koshi, wanda kuma yake taimakawa wajen kara kiba.

Anan akwai zaɓuɓɓukan lafiya guda 7 don maye gurbin gurasa:

1. 'Ya'yan itãcen marmari

Kamar burodi, fruitsa arean itace tushen carbohydrate ne, amma yawanci basu da caloric kuma suna da ƙarin abubuwan gina jiki waɗanda ke inganta haɓaka da lafiyar jiki gaba ɗaya, kamar bitamin, ma'adanai da zare.

Manufa ita ce cinye 'ya'yan itace 1 kawai a kowane abinci, zai fi dacewa tare da abinci mai wadataccen furotin, kamar ƙwai, cuku, nama da yogurts. Haɗuwa mai kyau ita ce a soya soyayyen plantain da kwai da cuku, a saka tumatir da oregano don ƙara dandano da amfani da man zaitun, man shanu ko man kwakwa a cikin kwanon soya.

2. Frying pan oat burodi

Gurasar Oat ta fi wadatar abinci fiye da burodi na yau da kullun kuma tana ba da ƙoshin abinci saboda shi ma yana ɗauke da zare.

Sinadaran:

• 1 kwai
• 2 col na hatsi mai birgima mai kyau
• 1/2 col na shayi mai shayi
• 1 tsunkule na gishiri
• mai ko man shanu don shafawa kwanon frying

Yanayin shiri:

A cikin kwantena mai zurfi, doke kwan da cokali mai yatsa har sai ya yi laushi. Theara sauran kayan kuma sake bugawa da kyau. Zuba ruwan magani a cikin kwanon ruɓaɓɓen man shafawa a barshi ya zama ruwan kasa a ɓangarorin biyu. Ana iya cushe shi da cuku, kaza, nama, kifi da kayan lambu, yana mai da shi babban zaɓi don karin kumallo da abincin dare.

Duba a bidiyon da ke ƙasa wata hanyar don yin burodin oat:

3. Tapioca

Kamar burodi, tapioca yana da wadataccen carbohydrates kuma mutum yakamata yayi amfani da matsakaici yayin amfani dashi, saboda yawansa zai iya kawo maka kitse. Asarar nauyi mai nauyi shine cinye 1 tapioca kawai a kowace rana, wanda yakamata ayi tare da matsakaicin cokali 3 na danko.

Saboda abinci ne mai fa'ida, ana iya sa shi a kowane lokaci na rana, kuma mafi kyawun zaɓi shine a cika shi da abinci mai wadataccen furotin, kamar ƙwai, cuku, nama da kaza. Duba abincin da yake cike da furotin.

4. Crepioca

Crepioca cakuda burodi ne da omelet wanda aka yi amfani dashi ko'ina don taimakawa tare da raunin nauyi, ban da kasancewa mai sauƙi da sauri don yin:

Sinadaran:

• 1 kwai
• Cokali 2 na danko na tapioca (ko cokali 1 na danko + cokali 1 na hatsi).
• 1/2 col na curd miya
• Cushe don dandana
• 1 tsunkule na gishiri da kayan yaji don dandana

Yanayin shiri:

A cikin kwantena mai zurfi, doke kwan da cokali mai yatsa har sai ya yi laushi. Theara ɗanko, curd da kayan ƙamshi da haɗuwa sosai, yana haifar da launin ruwan kasa a ɓangarorin biyu a cikin kwanon ruɓaɓɓen man shafawa.

Hakanan za'a iya kara kayan abinci kai tsaye a kullu kafin a kai ga kwanon rufi, hakan zai sa crepe ya fito kamar omelet, ko kuma za a iya ƙara shi a ƙarshen kawai, kamar kayan abinci.

5. Couscous

Couscous ko masarar masara abinci ne na yau da kullun daga Arewa Maso Gabashin Brazil, kasancewar yana da sauƙin sauƙin abubuwa.Babu kyauta a cikin alkama, yana ba da babban koshi kuma yana haɗuwa sosai da kowane nau'in ciko, kamar su nama, ƙwai, kaza, busasshiyar nama da kuma wainar da aka toya.

Kimanin cokali 6 na couscous daidai yake da yanka biredi 2.

6. Yogurt na halitta tare da hatsi

Sauya burodi don yogurt na fili tare da oats yana taimakawa wajen kawo ƙarin zaren zuwa abincin, ƙara jin ƙoshi da kuma samar da furotin da alli a jiki.

Bugu da kari, yogurt na halitta yana dauke da kwayoyin cuta masu amfani ga hanji, kasancewar suna da mahimmanci don cike fure na hanji, yayin da hatsi ke cike da inulin, wani nau'in zaren da ke aiki a matsayin abinci ga kwayoyin cuta na hanji masu amfani ga lafiyar jiki. Duba duk amfanin hatsi ga lafiyar jiki.

7. Omelet

Amfani da omelet azaman zaɓi don karin kumallo ko abincin dare babban zaɓi ne don rage yawan amfani da carbohydrate kuma zai taimake ku rasa nauyi. Bugu da kari, qwai da aka ciko da nama, kaza ko kayan lambu daga omelet suna samar da wani hade mai cike da sunadarai wadanda ke tsawaita jin kasala bayan cin abinci.

Idan ya cancanta, ya kamata mutum ya fi son ƙara hatsi ko garin fulawa a ƙananan kaɗan zuwa kullu a cikin omelet, saboda haka ya zama mai wadata a cikin zaren, wanda ke inganta hanyar hanji da kuma kawar da yunwa. Gano yawan ƙwai da za ku iya ci kowace rana ba tare da cutar lafiyarku ba.

Duba kuma bidiyo mai zuwa kuma ga yadda ake shirya girke-girke 3 don kauce wa cin gurasa: