5 girke-girke na ayaba tare da ƙasa da adadin kuzari 200

Wadatacce

• 1. Ayaba ayaba a cikin microwave
• 2. Fanshin ayaba mai zaki
• 3. Chocolate ice cream tare da ayaba
• 4. Burodin ayaba da hatsi
• 5. Ayaba maras sukari

Ayaba itace 'ya'yan itace da za a iya amfani da su a girke-girke da yawa, masu daɗi da ɗaci. Hakanan yana taimakawa maye gurbin sukari, yana kawo ɗanɗano mai daɗi ga shirye-shiryen, ban da bada jiki da ƙarfi ga waina da pies.

Kyakkyawan shawara shine koyaushe ayi amfani da ayaba mai cikakke, saboda hakan zai sa ta zama mai daɗin gaske kuma ba ta kama hanji.

1. Ayaba ayaba a cikin microwave

Kwandon ayaba a cikin microwave girki ne mai sauri kuma mai amfani, mai wadataccen fibers wanda ke taimakawa hanji kuma wannan yana da 200 kcal kawai.

Sinadaran:

• Ayaba 1 cikakke
• 1 kwai
• 1 col na miya cike da oat ko oat bran
• kirfa ku dandana

Yanayin shiri:

Duka kwan da cokali mai yatsu a cikin kwandon da ke tsara zubar dusar, kamar kwano na hatsi. Kida ayaba kuma hada dukkan abubuwanda ke cikin kwandon. Microwave na mintina 2:30 a cikakken iko. Idan muffin yana fita daga akwati, a shirye yake a cinye shi.

2. Fanshin ayaba mai zaki

Gwanon ayaba yana da kyau ga waɗancan lokutan lokacin da kake son cin zaki, saboda, ban da riga yana da ɗanɗano mai daɗi, ana kuma iya cika shi da 'ya'yan itace mara ɗanɗano, malalar zuma ko man gyada. Kowane pancake yana kusan 135 kcal.

Sinadaran:

• 1/2 kofin hatsi
• 1/2 ayaba cikakke
• 1/2 teaspoon yin burodi foda
• 40 ml (1/6 kofin) na madara
• 1 kwai
• Foda kirfa don dandana

Yanayin shiri:

Duka duka abubuwan da ke ciki a cikin mahaɗin kuma yi pancakes 2 a cikin gwanon nonstick tare da ɗan man zaitun ko man kwakwa. Idan ba kwa son yin fanke 2 a lokaci ɗaya, ana iya ajiye kullu a cikin firinji har zuwa awanni 24.

3. Chocolate ice cream tare da ayaba

Ayaba ice cream tana saurin yin kuma tana kashe sha'awar kayan zaki. Abinda ya dace shine a hada ice cream din da kitse ko kuma sunadarai, kamar su man gyada ko kuma whey protein, saboda yana kara gina jiki kuma yana rage kuzarin samar da mai. Koyaya, ana iya yin ta da ayaba kawai.

Sinadaran:

• Ayaba 1
• 1 col na miyar man gyada
• 1/2 col na koko foda miya

Yanayin shiri:

Yanke ayaba a yanka sannan a daskare. Cire daga injin daskarewa kuma sanya a cikin microwave na sakan 15 kawai, don rasa kankara. Doke ayaba da sauran kayan hadin tare da mahaɗin da hannu ko a cikin abin haɗawa.

4. Burodin ayaba da hatsi

Wannan burodin yana da sauri da sauƙi don yin, kasancewa babban zaɓi don maye gurbin burodi tare da abubuwan karawa da aka sayar a cikin babban kanti.Bugu da ƙari, yana da wadataccen fiber, yana taimakawa don ba ku ƙarin koshi, kula da glucose na jini da inganta aikin hanji. Kowane yanki 45 g yanki ne kusan 100 kcal.

Sinadaran:

• Rakunan ayaba 3
• 1/2 kofin chia a cikin hatsi
• 2 col na miyan man kwakwa
• 3 qwai
• 1 kofin hatsi hatsi
• 1 col na miyan foda
• Foda kirfa don dandana

Yanayin shiri:

Kisa ayaba da duka duka abubuwan da ke cikin mahaɗin. Kafin shan shi don gasa, yayyafa sesame a kan kullu. Tanda a digiri 200 na kimanin minti 20-30. Yayi kusan sau 12.

5. Ayaba maras sukari

Duk wannan wainar tana da yalwar fiber da mai mai kyau, wanda ke taimakawa wajen kula da cholesterol kuma yana ba ku ƙoshin lafiya. Kowane yanki 60 g yanki ne kusan 175 kcal.

Sinadaran:

• Kofi 1 na hatsi ko oat bran
• 3 Ayaba cikakke
• 3 qwai
• Cokali 3 cike da zabibi
• 1/2 kofin Man Kwakwa
• 1 tablespoon garin kirfa
• 1 col na m foda yin burodi

Yanayin shiri:

Buga komai a cikin abin ɗosowa (ƙullin yana da daidaituwa) sannan a kai shi a matsakaicin murhu na tsawan minti 30 ko kuma har sai ɗan goge haƙar ya fito bushe Idan kun fi son duka zabibi, kawai ƙara su a cikin kullu bayan doke duk abin da ke cikin mahaɗin. Yana yin sau 10 zuwa 12.

Duba kuma girke-girke don jin daɗin bawon ayaba.