Girkanci yogurt furotin pizza: girke-girke da kuma lambobi

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Lokacin shiryawa da kuma abinci

Shirya: Minti ashirin. A gasa: Bayan minti 15. Ƙarin: game da minti 35. Abincin da aka sha: 2. Ka yi tunani a kan wannan.

Wadannan adadi suna yin pizza guda a kusa da 283030 cm a fadin. Biyu suna nufin rabin pizza kowanne, kuma wannan abinci ne mai yawa maimakon ɗanɗano. Idan kana ciyar da mutane uku, sashen abinci mai gina jiki ya nuna yadda lambobi ke canzawa.

Abubuwan da ke ciki

• Ƙarƙashin: Yogurt na Girkanci mai nauyin 200 g (2% mai mai)
• 200 g na gari mai sauƙi
• 8 g burodi foda
• 4 g gishiri
• Ƙaddamarwa: 120 g na wucewa
• 120 g mozzarella mai rage mai, mai yaduwa
• 200 g na tsiran kaza (kimanin 150 g sau ɗaya dafa)
• 50 g albasa ko barkono, yanka a cikin yanka
• 10 ml na man zaitun
• 1 tsp na bushe oregano, 1⁄2 tsp na tafarnuwa granules, barkono baƙar fata

Ya kamata yogurt ya zama mai kauri da kuma matsi. Yogurt mai gudana yana ba ku rikici mai tsami wanda kuka ƙare da ceto tare da ƙarin gari, wanda a hankali ya canza adadin furotin zuwa carbohydrate.

Hanyar da ake amfani da ita

1. Warming tanda zuwa 220 °C (200 °C fan) da kuma layi a kwano da yin burodi takarda.
2. Yanke namomin kaza zuwa yanka mai kauri kusan 1 cm, dandana da barkono da rabin oregano, kuma toya a cikin 5 ml na man fetur na minti 566 har sai babu ruwan hoda. Ka ajiye shi.
3. Mix da gari, burodi foda da gishiri a cikin wani kwano. Ka ƙara dukan yogurt kuma ka motsa tare da cokali har sai ya janye tare a cikin wani ball.
4. Ka sa a kan farar da aka yi da gari kuma ka yi ta tsawon minti 2. Ya kamata kullu ya zama mai laushi kuma ya zama mai ɗanɗano kada a ƙara fiye da cokali ɗaya na gari.
5. Latsa kullu a kan takarda don yin burodi a cikin wani 283030 cm zagaye tare da wani karamin karami. Ku tsage tsakiyar tare da cokali mai yatsa a wurare da dama.
6. Gasa tushe a makafi na tsawon minti 6 7, har sai ya ƙarfafa kuma gefen ya fara launi.
7. Yada tare da passata, yayyafa a kan tafarnuwa granules da sauran oregano, sa'an nan kuma ƙara mozzarella, namomin kaza da albasa. Ka zuba man fetur da ya rage na 5 ml.
8. Ku sake komawa cikin tanda na minti 788, har sai cuku ya narke kuma gefuna sun zama zinariya. Ka huta na minti 3 kafin yanka, in ba haka ba saman zai zame.

Abincin da ake ci a kowace rana

Wannan shi ne wani ƙididdigar kowace rabo (rabin pizza), wanda aka sarrafa daga adadin da aka lissafa a sama:

• Abin da ke cikin calorie: kusan 770 kcal
• Ƙarfin furotin: kusan 58 g
• Carbohydrates: kusan 86 g
• Abin da ke cikin kitse: kimanin 19 g

Cikakken pizza yana da kimanin kilocalories 1,540 da kuma gina jiki 115. Raba kashi uku, kowane rabo yana da kimanin 515 kcal, 38 g na furotin, 57 g na carbs da 13 g na mai. Ka yi tsammanin cewa zai zama kashi kaɗan ne, domin yawan kitsen yogurt da cuku da kuma irin garin da aka yi da shi ya bambanta.

Ƙididdiga da bambancin

Don rage yawan adadin kuzari, ka fara da tushe: 150 g na gari da 150 g na yogurt yana ba da ƙananan crust kuma yana ɗaukar kimanin 130 kcal da 27 g na carbs daga kowane rabo. Cuku shine matsakaici na biyu 80 80 g maimakon 120 g yana adana kimanin 100 kcal da 6 g na mai a fadin pizza.

Ganyen gari yana aiki amma yana shan ruwa sosai, don haka ƙara 203030 g na yogurt. Kana samun gram ko biyu na furotin kuma ka ƙare da ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙ

Maimakon kaza, 150 g na tuna a cikin ruwan bazara yana ba da irin wannan furotin tare da ƙananan mai; turkey yana aiki a hanya guda, kuma 150 g na cuku mai ƙananan mai yana rufe wani nau'i marar nama. Nama mai naman alade kamar zaɓi ne mai sauƙi amma yana ƙara kitse ba tare da furotin da yawa ba.

Don wani abu bayan haka, 'ya'yan itace da ke da yawan ruwa ya fi dacewa a saman abincin wannan girman dintsi na raspberries da kuma raspberries, wani yanka yanka ƙwai mai ƙwaiko 150 g na 'ya'yan itacen strawberries da kyar ke motsawa da kullum total.

Lokacin da za ka je wurin likita

Idan ka sha shan madara sau da yawa sai ka yi kumburi ko kuma ka riƙa gudu zuwa bayan gida, kada ka rage yawan abincin da kake ci. Yi magana da likitanka, musamman idan ƙananan madara ko cuku suna haifar da matsala iri ɗaya.

A takaice dai

Tushen yogurt na 200 g na Girkanci da gari na 200 g, tare da wucewa, 120 g na mozzarella mai rage mai da kuma 200 g na kaza. Minti talatin da biyar na aiki, rabin pizza ga kowane mutum, kimanin kilocalories 770 da kuma furotin 58 g. Babu yisti, babu lokacin gwaji, da kuma furotin da ya dace da cin abinci bayan horo.