Kayan girke-girke na miyan 5 tare da ƙasa da kalori 200

Wadatacce

• 1. Miyan naman alade tare da mandioquinha
• 2. Miyan Kabewa tare da Curry
• 3. Fitilar Miyan Kaza tare da Ginger
• 4. Kiris na Karas
• 5. Miyan Kabewa tare da Kaza

Miyan babban aboki ne na abinci, tunda suna da wadatar abubuwan gina jiki kamar bitamin da ma’adanai, da kuma karancin kalori. Bugu da ƙari, yana da sauƙi a bambanta ɗanɗano na kowace miya da ƙara abubuwa da tasirin thermogenic, kamar su barkono da ginger, wanda ke saurin saurin kuzari da kuma motsa nauyi.

Hakanan za'a iya amfani da miyan don inganta aikin hanji da samar da ɗumbin abubuwan gina jiki ga jiki, ana amfani da shi sosai a cikin kayan abinci masu tsafta. Hakanan za'a iya sanyaya su cikin sauƙi, suna kawo amfani da sauri yayin yunwa.

Wadannan sune girke-girke 5 na miyan da ƙasa da kcal 200 don amfani dasu don rasa nauyi.

1. Miyan naman alade tare da mandioquinha

Wannan miyar tana bayarwa kusan sau 4 tare da 200 kcal a kowane aiki.

Sinadaran:

• 300 g na naman ƙasa;
• 1 tablespoon na man zaitun;
• 1 grated albasa;
• 2 karas;
• 1 grated mandioquinha;
• 1 grated gwoza;
• 1 gungu na alayyafo;
• 1 fakitin ruwan ruwa;
• Gishiri da barkono ku dandana.

Yanayin shiri:

Sauté naman a cikin man zaitun kuma ƙara albasa har sai da launin ruwan kasa na zinariya. Theara kayan lambu kuma bar shi ya dafa na minti 5. Yi amfani da gishiri da barkono don dandana kuma ƙara ruwa har sai an rufe. Cook a kan wuta mara zafi har sai kayan lambu sun yi laushi. Cire daga zafi da kuma bauta. Idan kun fi so, kuna iya doke miyan a cikin abin haɗawa don samun yanayin kirim.

2. Miyan Kabewa tare da Curry

Wannan miyar tana ba da sabis 1 ne kawai kuma kusan 150 kcal ne. Idan kuna so, zaku iya ƙara tablespoon 1 na cuku cuku a saman, wanda zai bar shirin tare da kimanin 200 kcal.

Sinadaran:

• 1 tablespoon na man zaitun
• 1 matsakaici albasa, yankakken
• Kofuna guda 4 kabewa
• 1 lita na ruwa
• 1 tsunkule na oregano
• Gishiri, barkono cayenne, curry, faski da kuma mai hikima

Yanayin shiri:

Sauté albasa a cikin man zaitun sannan a ƙara kabewa. Saltara gishiri, ruwa da kayan ƙanshi. A dafa har sai kabewar ta dahu sosai. Fatan dumi da buga blender. Lokacin cinyewa, sake juyawa miyan tare da oregano kuma kuyi aiki da faski.

3. Fitilar Miyan Kaza tare da Ginger

Wannan miyar tana ba da kashi 5 tare da kimanin 200 kcal a kowane.

Sinadaran:

• Naman kaza 500 g
• 2 kananan tumatir
• 3 tafarnuwa
• 1/2 grated albasa
• 1 yanki na grated ginger
• Cuku 2 cuku kirim mai tsami
• 1 dinka mint
• 4 tablespoons na tumatir cire
• gishiri da faski dandana

Yanayin shiri:

Sauté albasa da tafarnuwa a cikin man zaitun. Sanya yankakken kaza cikin cubes don ya dahu, ƙara cirewar tumatir, tumatir, mint da rabin gilashin ruwa. Idan za ki dafa, sai ki zuba grater na grater. Idan kazar ta dahu, sai a buge komai a cikin blender har sai creamy. Auke shi zuwa wuta, ƙara gishiri, faski da curd. A motsa na mintina 5 sannan ayi hidimtawa. Ga yadda ake amfani da ginger domin rage kiba.

4. Kiris na Karas

Wannan girke-girke yana ba da kashi 4 na miya da kimanin 150 kcal.

Sinadaran:

• 8 karas matsakaici
• 2 dankali matsakaici
• 1 kananan albasa, yankakken
• 1 albasa na nikakken tafarnuwa
• 1 man zaitun na tablespoon
• Gishiri, barkono, ɗanyen ƙanshi da Basil don dandana

Yanayin shiri:

Kaza da ɗanyankakken yankakken albasa da tafarnuwa a cikin man zaitun. Carrotsara da karas da dankalin da aka yanka, a rufe game da lita 1 da 1/2 na ruwa. Bar ƙananan wuta har sai an dafa kayan lambu. Buga komai a cikin abin haɗawa kuma mayar da kirim ɗin a cikin kwanon ruwar, ƙara kayan ƙanshi kamar gishiri, barkono, ƙanshin kore da basil. Tafasa don 'yan mintoci kaɗan kuma ku bauta.

5. Miyan Kabewa tare da Kaza

Wannan girke-girke yana ba da kashi 5 na miya tare da kimanin 150 kcal.

Sinadaran:

• Cokali 1 na man kwakwa
• 1 karamin albasa, grated
• 2 cloves na nikakken tafarnuwa
• 1 kilogiram na kabejin Jafananci a yanka a cikin cubes (kimanin kofuna 5)
• 300 g na rogo
• Kofuna 4 na ruwa
• Gishiri da barkono ku dandana
• 1 kofin madara mara kyau
• Cuku 2 cuku kirim mai tsami
• 150 g na kaza dafa shi a cikin ƙananan cubes
• 1 tablespoon yankakken faski

Yanayin shiri:

Zaba man kwakwa sai a zuba albasa da tafarnuwa a zama ruwan kasa. Theara kabewa da mandioquinha, ruwan, gishirin, barkono da dafa na mintina 20 ko kuma har sai da kabewar ta yi laushi. Ki daka a blender har sai kin sami cream mai kama da juna, sannan ki zuba madarar ki dan kara. Theara curd, faski da dafaffun kaza, yana motsa su sosai. Ku bauta wa zafi.

Don amfani da miyan ku don amfanin ku, ga yadda ake kammala cin abincin miyan.