Wani irin abinci ya kamata mu kasance a kan tebur a kowace rana?
Abincin gwaninta - kamar gurasa, hatsi, shinkafa, taliya da dankali. Daga cikin waɗannan, jikinmu yana karɓar carbohydrates, bitamin, karafa da kuma nau'ikan fi'ili.
Nawa ne jiki yake bukata don bukatun mu? Kowace rana muna buƙatar cin abinci 4-6 na waɗannan samfurori - wato, kusan a kowane abinci.
Za a iya la'akari da wani sashi:
- 1 kofin na dafa shinkafa ko taliya;
- 1 kananan dankalin turawa;
- 1 gurasa.
Dalili akan abincinmu a kowace rana shine abinci ne mai cin abinci.
'Ya'yan itãcen marmari da kayan marmari. Wannan rukuni ya ba mu bitamin, abubuwa masu ƙarfe da nau'ukan fi'ili na halitta. Gwada cin abinci 5 na 'ya'yan itatuwa ko kayan lambu kowace rana.
Ga ɗaya rabo an karɓa:
- 1 dukan 'ya'yan itace;
- 1 dintsi na dried 'ya'yan itace;
- 1 karamin gilashin ruwan 'ya'yan itace (sabo da squeezed).
Bird, nama, qwai, kifi, kwayoyi da wake. Suna samar mana da sunadarai, bitamin da abubuwa masu ƙarfe (musamman - baƙin ƙarfe da bitamin B12). Kowace rana ƙoƙari ku ci nau'i biyu ko uku na waɗannan abincin.
Ɗaya daga cikin kashi an dauke shi:
- 2 qwai;
- 100 grams nama;
- 150 kifi na kifi;
- 100 grams na wake wake.
Milk da kiwo kayayyakin. Tare da su zamu sami sunadarai, bitamin da abubuwa masu ƙarfe (musamman ma - alli).
Nawa ne jiki yake bukata don bukatun mu? Kowace rana - daga guda biyu zuwa uku.
Wata ƙungiya za ta kasance:
- 1 fakitin yogurt;
- 1 ƙananan (25 grams - size boxbox size) cuku;
- 1 kofin madara.
Fats da mai. Suna ba mu makamashi, bitamin mai-mai narkewa (E, A, D, K) da kuma muhimman kayan acid. A kowace rana, muna so mu ci akalla 2 tablespoons na wasu kayan lambu mai. Mafi yawa a cin abinci na yau da kullum na ƙwayoyin dabbobi zai iya kara yawan cutar cututtukan zuciya, wasu irin ciwon daji da kuma ciwon sukari.
Abincin girke-girke na kowace rana
Dukan abincinmu ya zama dadi. Kowace rana yana da sauƙin karɓar girke-girke da zai yi sauri don shirya. Domin karshen mako - yi amfani da gidanka (ko kawai kanka) mafi mahimmanci jita-jita.
Muna ba ku yawan girke-girke don abinci mai dadi a kowace rana.
Rice appetizer
Muna buƙatar:
- 2 kofuna na shinkafa basmati;
- 6 kofuna na ruwa;
- 4 man fetur na tablespoons;
- 2 cikakkun yankakken yankakken yankakken yankakken;
- 5-6 tablespoons na finely yankakken Dill;
- 4 tablespoons yankakken Mint;
- 1 mai dadi mai barkono barkono;
- gishiri;
- barkono;
- 2-3 teaspoons na lemun tsami ruwan 'ya'yan itace.
Rinse shinkafa kuma saka shi a cikin kwanon rufi na ruwan sanyi. Da zarar ruwan ya bugu, rage zafi kuma dafa shinkafa don minti 20 (ko fiye - idan ya cancanta). A cikin kwanon rufi, zafin man fetur kuma toya albasa har sai ya zama taushi. Ƙara sauran ganye, da gishiri, barkono da ruwan 'ya'yan lemun tsami. Yi saurin motsawa kuma cire gurasar frying daga wuta. Gasa shinkafa tare da abincin sauya, kuma ku bauta wa tasa a kan tebur.
Kokwamba salatin da Mint da cuku
Muna buƙatar:
- 1 babban kokwamba, a yanka a cikin yanka;
- 1 kofin cryble brynza;
- 1/2 kofin sabo ne mint ganye;
- 6 gurasar man zaitun.
- 3 tablespoons na lemun tsami ruwan 'ya'yan itace ko 2 tablespoons na innabi vinegar;
- 1 teaspoon na mustard;
- gishiri;
- barkono.
Yada da kokwamba da'irori a kan tasa kuma yayyafa da sintiri da cuku. Mix man shanu, lemun tsami (ko vinegar), mustard, gishiri da barkono, da kuma zub da miya a kan kokwamba. Muna aiki a kan tebur a yanzu.
Stew na farin wake tare da oregano
Muna buƙatar:
- 1 manyan albasa, a yanka a cikin bakin ciki;
- 1/2 kilogram na wake-sized farin wake, soaked da maraice da kuma jefa a cikin wani colander;
- 1 teaspoon na sukari;
- 1 yankakken babban seleri;
- 1 karas, a yanka a cikin yanka;
- 1 faski (bar kawai);
- 2 - 3 rassan sabo ne na naman alade (bar kawai), ko 1/2 teaspoons na bushe;
- 1 kofin man zaitun;
- ruwan 'ya'yan itace daga lemun tsami daya;
- gishiri, barkono mai sauƙi.
Da zarar gurasa da wake, da ruwa. Muna damu da matakai biyu na man zaitun a cikin manyan saucepan kuma toya da albasarta a ciki har sai ya zama taushi (minti 2-3). Ƙara wake, sukari, seleri da karas zuwa kwanon rufi. Dama da kuma zuba ruwan zafi - saboda haka yana rufe da wake. Rufe sauya da murfi kuma barin kiya don simmer na sa'a 1 akan zafi mai zafi har sai ya zama taushi. (Idan wake ba su da lokaci don dafa, ƙara dan ƙaramin ruwa mai yawa, kuma bar shi a wuta don karin lokaci). Ƙara wuta, gishiri, barkono kuma zuba sauran man a cikin wake. Lokacin da kwasfa a kan wake ya fara fashe, kuma ruwan 'ya'yan itace ya zama ƙananan, ya zuba ruwan' ya'yan lemun tsami a cikin kwanon rufi, yayyafa da faski da oregano, kuma yayi masa hidima a teburin.
Ƙananan asiri:
- A cikin tukunyar cooker cook zai kasance a shirye a minti 20-30.
- A lokacin dafa abinci, za ka iya ƙara rabin abincin kayan lambu don dandana.
- Idan kuna son kayan yaji na yaji, ƙara karamin barkono mai karamin kara.
- Muna so ku ci abinci mai dadi da kuma abinci mai kyau a kowace rana! Muna fatan cewa girke-girke mu sun ba da gudummawa ga wannan har zuwa wani lokaci.