Karancin Kalori da Lafiyayyen Abincin Abincin Abincin Girke-girke

Kuna son cin kayan zaki, ko ba haka ba? Hakanan kuna son rasa nauyi. Ko dai zaki daina kayan zaki ko kuma in nace nauyinki wanne zaki zaba? A gaskiya, babu bukatar irin wannan zabi. To, komai yana da mafita. Yanzu za ku iya cin ƙananan kalori ba tare da karya abincin ku ba tare da samun adadin kuzari da yawa ba. "Tsarin abinci" zan bayar.

Ƙananan kalori rage cin abinci kayan zaki girke-girke

Oat bran muffins

kayan

• 2 kofuna na oat bran
• ¼ kofin launin ruwan kasa
• 1 da rabin teaspoons na kirfa
• Fakitin yin burodi
• 1 mashed ayaba
• ¾ kofin grated apple
• 2 tablespoons na busassun 'ya'yan itace (inabi, apricots, da dai sauransu)
• Qwai na 1
• Rabin gilashin ruwan lemu
• ¾ kofin madara, skimmed
• 2 tablespoons na man fetur

Shiri

oat bran, tare da abun ciki na fiber abinci kayan zaki girke-girkes ba makawa sashi.

• Ki tankade bran, sugar, kirfa da baking powder a cikin mahaɗin ki ajiye a gefe. 
• A cikin wani kwano, hada ruwan lemu, madara, mai da kwai don samun cakuda ruwa.
• Ki hada apple da aka daskare da ayaba da aka dunkule da busassun 'ya'yan itatuwa da hannunki sai ki zuba su a cikin hadin farko da kika yi. Ƙara cakuda ruwa na ƙarshe da haɗuwa. 
• Za ku sami kullu mai kaifi.
• Ki shafa kwanon muffin ki zuba hadin a tsakiya. Kar a cika kwarjinin kamar yadda zai kumfa.
• Gasa a cikin tanda preheated a digiri 15 na minti 20-180. Kuna iya duba cewa ana dafa biredi ta hanyar saka abin goge baki ko wuka. 
• Cire daga kwandon minti 10 bayan cirewa daga tanda.

Abincin Abincin Fig

kayan

• ½ lita madara, skimmed
• 8 busassun ɓaure
• 10-12 goro goro
• 1 teaspoon kirfa

Shiri

Dadi abinci kayan zaki girke-girkeDon yin kayan zaki na ɓaure, da farko, yanke tushen ɓauren kuma yanke su cikin sassa huɗu.

• Saka madarar a cikin wani kwanon rufi da zafi kadan. 
• Bari ɓaure su zauna a cikin madara har sai sun yi laushi. Idan ya yi laushi sai a wanke ɓaure da kirfa tare da madara a cikin blender. 
• Ƙara walnuts zuwa cakuda. 
• Zuba kayan zaki a cikin kwano. Bar don yin sanyi a cikin firiji.

Siffa da goro macaroni

kayan

• 1 kofin yankakken goro
• 1 teaspoon kirfa
• 2 teaspoons grated lemun tsami kwasfa
• 1 yin burodi foda
• 1 tsunkule na gishiri
• 2 farin kwai
• ¾ kofin finely yankakken ɓaure - kimanin 8
• Kofuna 1 da rabi na powdered sugar

Shiri

Ko da yake yana da yawan adadin kuzari, yana taimakawa wajen rasa nauyi godiya ga abun ciki mai gina jiki. fig abinci kayan zaki girke-girkeBa za mu iya daina amfani da shi ba. 

• Ki hada gyada da kirfa ki yayyanka su a cikin blender har sai yayi kyau.
• Azuba baking soda, gishiri da farin kwai a cikin babban kwano sai a gauraya a cikin mahaɗin har sai ya yi kumfa.
• Ajiye cokali 2 na sukari. Sai ki zuba sauran suga kadan kadan kadan a cikin hadin kwai a juye da gudu kadan har sai an gauraya sosai. Ƙara goro zuwa gaurayawa.
• Mix ɓaure tare da sukari da kuka raba. Ƙara wannan cakuda zuwa cakuda kwai.
• Sanya tiren yin burodi da takarda mai hana maiko. Saka cakuda a cikin jakar bututu kuma matsi shi akan takarda kakin zuma. Gasa a cikin tanda a 160 digiri na minti 15-20.

rage cin abinci cheesecake girke-girke

kayan

Don tushe: 

• 1,5 kofin oatmeal
• Kwanaki 10
• Cokali 1 na man kwakwa
• Gilashin ruwa na kwata

Don cream: 

• 400 grams na man shanu
• 1 kofin yogurt mai tsanani
• 2 matsakaici ayaba
• Kwai biyu
• Cokali 2 na zuma
• 1 cokali na masara

Shiri

• Ki hada garin oatmeal din da kika wanke a baya kin tafasa da dabino da man kwakwa da ruwa a cikin blender har sai ya yi kauri. 
• Ɗauki cakuda da kuka shirya kuma ku yada shi a kan wani nau'in cake wanda kuka shafa takarda. Idan an danne nau'in kek ɗin da aka yi amfani da shi, za ku iya cire shi cikin sauƙi idan ya dahu.
• Bayan shirya kullu na cake, ajiye shi don hutawa da shirya kirim. 
• A haxa cukuwar labneh, yoghurt ɗin da aka tace, ayaba mashed, kwai, zuma da masarar masara a cikin kwano mai zurfi a kwaba sosai. 
• Zuba kullun da kuka sanya a cikin ƙirar kek akan tushe.
• Gasa na 150 hour a cikin tanda preheated a 1 digiri. 
• Bayan an gasa kek ɗin, buɗe ƙofar tanda kuma bar shi na ɗan lokaci don yin sanyi a ciki. Don haka, cheesecake ba ya fashe kuma bayyanarsa ta gani ba ta lalace ba. 
• Bayan cheesecake ya huce, za ku iya yin hidima ta hanyar ƙara dakakken goro da gyada.

Kayan zaki banana tare da goro

kayan

• ayaba hudu
• A teaspoon na vanilla
• 15 grams na man shanu
• Biscuits harshe 12
• 3 tablespoons na launin ruwan kasa sugar
• Ruwan lemon tsami na 2
• 3 tablespoons na finely ƙasa goro
• 1 teaspoon na nutmeg
• 1 tablespoon coarsely nikakken gyada

Shiri

sauki don yin abinci kayan zaki girke-girkeKuna iya yin kayan zaki na ayaba na goro daga:

• Murkushe biscuits na harshen cat cikin kwano.
• A kwasfa ayaba a yanka su rabin tsayi. Man shafawa da kwanon burodi da man shanu. Kusan shirya ayaba.
• A hada sukari da ruwan lemon tsami da vanilla da kwakwa a cikin kwano daban a kwaba a kan ayaba.
• Azuba sauran man shanu a kasko sai a soya biskit da goro. Cire daga zafi kuma yayyafa kan ayaba.
• Gasa a cikin preheated digiri 180 na minti 5. Yafa wa gyada a kai.
• Ku bauta wa dumi ko zafi.

kayan zaki pear

kayan

• pears hudu 
• 4-5 albasa 
• teaspoon na kirfa 
• A teaspoon na launin ruwan kasa sugar 
• 2-3 saukad da ruwan 'ya'yan itace lemun tsami 
• Gilashin ruwa

Yaya ake yi?

sauki don yin abinci kayan zaki girke-girkedaya daga…

• Sanya pears kuma shirya su a kan tire. 
• Mix ruwan pear da kuka cire tare da cloves, kirfa, ruwa da sukari. Ƙara digo 2-3 na ruwan 'ya'yan itace lemun tsami a cikin cakuda. 
• Cika cakuda a cikin pears a cikin tire. 
• Ku bauta wa a cikin tanda a 180 digiri.

Bu abinci kayan zaki girke-girkeIna jiran sharhi daga wadanda suka gwada.

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