Abun cikin Labarin
Yayin cin abinci, an shawarce mu mu cinye mafi yawan kayan lambu. Tabbas akwai kyakkyawan dalili na hakan. Kayan lambu suna da ƙarancin adadin kuzari. Har ila yau, ya ƙunshi fiber, wanda shine mafi mahimmancin sinadirai wanda zai taimaka mana a cikin wannan tsari ta hanyar kiyaye mu. Za mu iya dafa kayan lambu ta hanyoyi daban-daban. Amma yayin cin abinci, muna buƙatar ƙananan adadin kuzari da kuma girke-girke masu amfani da gina jiki. Hanya mafi dacewa don cimma wannan ita ce ta hanyar miya na kayan lambu. Za mu iya zama 'yanci yayin yin miya kayan lambu. Ko da m. Za mu iya amfani da kayan lambu da muka fi so tare da ba da damar yin amfani da kayan lambu daban-daban.
Mun tattara girke-girke na miya na kayan lambu waɗanda za su ba mu 'yancin motsi. Kuna da 'yancin ƙarawa da rage sabbin kayan abinci lokacin yin waɗannan miya na kayan lambu. Kuna iya tsara miya bisa ga girke-girkenku. Anan akwai girke-girke na miyan kayan lambu waɗanda zasu taimaka muku samun ɗanɗano mai ban mamaki…
Girke-girke Miyan Kayan lambu
1) Miyan kayan marmari da Tafarnuwa
kayan
- 1 kofin yankakken broccoli, karas, barkono ja, Peas
- 6 tafarnuwa tafarnuwa
- 1 matsakaici albasa
- Gasasshen cokali 2 da garin alkama
- gishiri
- Black barkono
- 1 teaspoon na man fetur
Yaya ake yi?
- Ki tafasa mai a kaskon ki zuba tafarnuwa da albasa.
- Soya har sai duka biyu sun zama ruwan hoda.
- Ƙara kayan lambu da aka yanka da kyau kuma a soya don ƙarin mintuna 3-4.
- Ƙara kimanin gilashi 2 da rabi na ruwa kuma jira cakuda ya tafasa.
- Cook a kan zafi kadan ko matsakaici har sai kayan lambu sun dahu sosai.
- Ƙara gishiri da barkono.
- Saka miyan ta cikin blender.
- Sai ki zuba garin oat din da aka samu a cikin miya a tafasa na tsawon minti 3.
- Miyar ku tana shirye don a ba da ita!
2) Miyar Ganye Na Kona Fat
kayan
- 6 matsakaici albasa
- 3 tumatir
- 1 karamin kabeji
- 2 kore barkono
- 1 bunch of seleri
Yaya ake yi?
- Yanke kayan lambu da kyau. Saka shi a cikin kasko kuma ƙara isasshen ruwa don rufe shi.
- Ƙara kayan yaji idan ana so kuma a tafasa a kan zafi mai zafi na kimanin minti 10.
- Rage zafi zuwa matsakaici kuma dafa har sai kayan lambu sun yi laushi.
- Kuna iya ƙara sabbin ganye kuma kuyi hidima.
3) Miyan Kayan lambu Gauraye
kayan
- 1 albasa
- 1 albasa seleri
- 2 matsakaici karas
- 1 barkono ja
- 1 kore barkono
- Dankali daya matsakaici
- 2 kananan zucchini
- 1 bay ganye
- Rabin teaspoon na coriander
- 2 tafarnuwa tafarnuwa
- Kofin ruwa na 5
Yaya ake yi?
- Yanke kayan aikin kuma saka su a cikin babban tukunya.
- Ƙara ruwa a bar shi ya tafasa.
- Bayan tafasa na dan lokaci, rufe murfin rabin bude kuma rage zafi.
- Simmer na kimanin minti 30 har sai kayan lambu sun yi laushi.
- Idan ana so, zaku iya wuce ta ta hanyar blender.
- Ku bauta wa tare da bay ganye.
4)Wani Gauraye Miyar Ganye
kayan
- Kabeji
- albasarta
- tumatur
- Barkono ƙasa
- Man Liquid
- Izinin Daphne
- Black barkono
- gishiri
Yaya ake yi?
- Yanke albasa da farko.
- Ƙara kayan lambu kuma kawo zuwa tafasa da ruwa.
- Add barkono da gishiri.
- Cire daga zafi lokacin da kayan lambu suka yi laushi.
- Kuna iya sanya shi a cikin blender idan kuna so.
- Ku bauta wa miya da zafi.
5) Miyar Ganyayyaki Mai tsami
kayan
- 2 kofuna waɗanda (wake, farin kabeji, karas, Peas)
- 1 babban albasa
- 5 tafarnuwa tafarnuwa
- 2 tablespoons na man fetur
- 2 ½ kofuna na madara (amfani da madara mai laushi)
- gishiri
- Black barkono
- ruwa idan an buƙata
- 2 tablespoons grated cuku don ado
Yaya ake yi?
- Zafi mai a cikin kwanon rufi.
- Ki zuba tafarnuwa da albasa ki soya har sai sun zama ruwan hoda.
- Ƙara kayan lambu kuma a soya don karin minti 3.
- Ƙara madara da kawo cakuda zuwa tafasa.
- Juya murhu ƙasa. Bude murfin tukunyar kuma dafa kayan lambu har sai da taushi.
- Bari cakuda yayi sanyi. Azuba a cikin blender har sai an samu cakuda mai santsi.
- Kuna iya ƙara ruwa idan kuna so ku tsoma shi. Yi ado da cuku mai grated kuma kuyi zafi.
6) Miyan Kayan marmari
kayan
- Albasa guda
- 2 dankali
- 1 karas
- 1 zucchini
- wani seleri
- Koren wake 15
- 2 tablespoons na man zaitun
- 2 tablespoon na gari
- 1 teaspoon na gishiri
- Gilashin ruwa 6 ko broth
Yaya ake yi?
- Yanke albasa.
- A wanke, tsaftace kuma a yanka sauran kayan lambu da kyau.
- Saka mai a cikin kwanon rufi da zafi.
- Ƙara albasa da sauran kayan lambu. Dama don minti 5.
- Ƙara gari da haɗuwa. Ƙara gishiri da ruwa.
- Cook don 1 hour a kan zafi kadan. Wuce ta cikin blender.
- Kuna iya yin hidima tare da gurasa mai gasa.
7) Miyan kayan marmari mara kiba
kayan
- ½ kofin yankakken karas
- 2 kofuna waɗanda finely yankakken barkono
- 1 kofin finely yankakken albasa
- 1 kofin yankakken zucchini
- tsunkule na kirfa
- Gishiri da barkono
- Gilashin ruwa na 6
- 2 tablespoons na low-mai kirim mai tsami
- Rabin gilashin madara mara nauyi
- Rabin teaspoon na masara
Yaya ake yi?
- A tafasa duk kayan lambu har sai ruwan da ka zuba ya ragu da rabi.
- A zuba gishiri da barkono da aka gauraye da masara da madara maras kitse.
- Idan miya ta yi kauri, kashe murhu.
- A samu a cikin kwanuka.
- Dama da kirim kuma yayi zafi.
8) Miyan kayan lambu mai yawan Protein Diet
kayan
- 1 karas
- rabin turnip
- rabin albasa
- Gilashin ruwa na 2
- Rabin kofi na lentil
- 1 bay ganye
- rabin cokali na mai
- gishiri
Yaya ake yi?
- Ki zuba man zaitun a kasko ki soya albasa har sai ta koma hoda.
- Ki hada yankakken yankakken turnip, karas da leaf bay a dafa har sai kayan lambu sun yi laushi.
- Ki zuba ruwan ki tafasa ruwan na tsawon mintuna kadan.
- Dama a cikin lentil kuma dafa tsawon minti 30 ko har sai lentil ya yi laushi.
- Kuna iya wucewa ta hanyar blender kuma kuyi ado da kayan daban-daban idan ana so.
- Ku bauta wa zafi.
9) Miyan Farin kabeji
kayan
- albasarta
- man zaitun
- tafarnuwa
- dankalin turawa,
- farin kabeji
- kirim mai tsabta
- Kajin broth
Yaya ake yi?
- Brown tafarnuwa da albasa a cikin mai.
- Sa'an nan kuma ƙara dankali da farin kabeji.
- Ki zuba ruwan ki tafasa.
- Ƙara kirim mai tsabta kuma dafa don ɗan lokaci.
- Miyar ku tana shirye don a ba da ita.
10) Miyan Alayyahu mai tsami
kayan
- albasarta
- man shanu
- tafarnuwa
- alayyafo
- Kajin broth
- kirim mai laushi
- Lemon tsami
Yaya ake yi?
- A soya albasa da tafarnuwa a cikin man shanu.
- Bayan haka, sai a saka broth kajin kuma kawo shi zuwa tafasa.
- alayyafo Ƙara da haɗuwa.
- Ki hada miya a cikin blender. Add barkono da gishiri.
- Sake zafi kuma ƙara ruwan 'ya'yan itace lemun tsami.
- Kafin yin hidimar miya, ƙara kirim kuma haɗuwa da kyau.
11) Dankali Koren Miyan
kayan
- 1 dintsi na broccoli
- rabin bunch na alayyafo
- 2 matsakaici dankali
- 1 matsakaici albasa
- 1 + 1/4 lita na ruwan zafi
- tablespoon na man zaitun
- Gishiri, barkono
Yaya ake yi?
- Ɗauki yankakken albasa, alayyahu da broccoli a cikin tukunyar miya. Ƙara man zaitun kuma a soya a kan zafi kadan.
- Ƙara gishiri da barkono.
- Ki zuba ruwan ki tafasa shi akan zafi kadan na tsawon mintuna 10-15 tare da rufe rabin tukunyar.
- Ƙara dankalin da aka yanka da yawa kuma a tafasa don wani minti 10-15.
- Haɗa kuma kuyi hidima da zafi.
12) Miyan Seleri
kayan
- 1 seleri
- Albasa guda
- tablespoon na gari
- 1 kwai gwaiduwa
- Juice na rabin lemun tsami
- 3 tablespoon na man fetur
- 1 lita na ruwa
- Gishiri, barkono
Yaya ake yi?
- A soya yankakken albasa a cikin mai a kasko.
- Add da grated seleri zuwa albasa da kuma dafa tare har sai da taushi.
- Ƙara gari a cikin seleri da aka dafa kuma a dafa don wasu mintuna.
- Bayan wannan tsari, ƙara ruwa kuma dafa don minti 15-20.
- Don dandana miya, a kwaba ruwan lemun tsami da gwaiduwa kwai a cikin kwano daban.
- A zuba ruwan miya a cikin lemun tsami da hadin kwai a hade. Ƙara wannan cakuda a cikin miya da haɗuwa.
- Bayan 'yan mintuna kaɗan na tafasa, cire miya daga murhu.
13) Miyar wake
kayan
- 1,5-2 kofuna na Peas
- 1 albasa
- Dankali daya matsakaici
- Kofuna 5 ruwa ko broth
- 3 tablespoons na man zaitun
- 1 teaspoon na gishiri da barkono
Yaya ake yi?
- Kwasfa dankali da albasa a yanka su cikin cubes.
- Ki zuba mai da albasa a cikin kaskon ki soya su, ki rika motsawa har sai sun zama ruwan hoda.
- Ƙara dankali a gasasshen albasa da kuma ƙara dan kadan ta wannan hanya.
- Bayan dankalin ya dahu kadan sai a zuba peas a dahu na dan wani lokaci.
- Ƙara kofuna 5 na broth ko ruwa a cikin tukunya kuma ƙara gishiri.
- Bayan tafasa, dafa don kimanin minti 10-15.
- Bayan an gama dahuwa sai a kashe murhun, sai a yayyafa wa bakar barkono a zuba ta cikin blender.
- Bayan daidaita daidaiton miya tare da ruwan zãfi, zaku iya ƙara kirim na zaɓi.
A CI ABINCI LAFIYA!
Labarai Dole ne ku karanta
