Kaji da kayan lambu don yanka: 31 g na furotin a kowace rabo

Abincin da zai cika ka ba tare da cin abincin da kake da shi ba yana da daraja a yi amfani da shi a lokacin da kake yankan. Wani kwano mai milililita 600 na wannan yana da adadin kuzari 260 da kuma furotin 31 g, wanda kusan babu wani abinci mai zafi da ya dace. Yana sa abinci guda huɗu a tukunya ɗaya kuma yana riƙe da kwanaki uku a cikin firiji.

Lokacin shiryawa da kuma abinci

• Shirya: Bayan minti 15
• Yadda ake dafa abinci: Sa'o'i 30
• Ƙarin: Minti 45 da suka wuce.
• Abincin da aka sha: 4 (kimanin 600 ml kowane)

Abubuwan da ke ciki

• 500 g na ƙirjin kaza ba tare da fata ba, ba tare da kashi ba
• 1.5 l ruwa ko naman kaza mara gishiri
• 200 g karas (2 matsakaici)
• 150 g na seleri, stalks ko tushen
• 120 g albasa (1 babban)
• 200 g na zucchini (1 matsakaici)
• 150 g na barkono mai launin ruwan kasa (1)
• 200 g tumatir (2 sabo, ko kuma a cikin gwangwani ba tare da ƙara sukari ba)
• 150 g dankali (1 matsakaici)
• 10 ml na man zaitun (1 teaspoon)
• 6 g tafarnuwa (2 ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙ
• 1 ganyen bay
• 15 g sabo ne faski
• 15 ml ruwan 'ya'yan lemun tsami
• gishiri da barkono baƙi

Hanyar da ake amfani da ita

1. Shirya kayan lambu: karas da seleri a cikin yanka 5 mm, albasa da tafarnuwa a yanka a cikin ƙananan ƙananan, zucchini, barkono da dankali a cikin cubes na 1.5 cm. Ku kwasfa kuma ku murkushe tumatir, ko ku yi amfani da gwangwani.
2. Warming 10 ml na man fetur a cikin babban tukunya a kan matsakaici zafi da kuma taushi da albasa na minti 3. Ƙara tafarnuwa da motsawa na 30 seconds.
3. Yanke kaza zuwa yanka 3 cm kuma ƙara su a cikin tukunya. Ku dafa don minti 3 4, kawai har sai waje ya zama fari. Tsakanin ya kasance raw kuma ya ƙare a cikin ruwa.
4. Ƙara karas, seleri da dankali, zuba a cikin 1.5 l na ruwa, sauke a cikin bay leaf da kuma seasoned da gishiri. Ka kawo zuwa tafasa, sa'annan ka rage wuta kuma ka bar ta tafasa na minti 12.
5. Ƙara barkono, zucchini da tumatir. Ku tafasa don karin minti 10 12, har sai dankali ya ba da ga wani cokali amma sauran kayan lambu har yanzu yana riƙe da siffarsa.
6. Kifi daga bay leaf kuma duba wani yanki na namomin kaza. Ya kamata ya zama fari har zuwa gaba daya ba tare da ruwan hoda ba. Idan ba haka ba, ka ba shi minti uku.
7. Ka cire tukunyar daga wuta, ka haɗa ruwan lemun tsami da faski da aka yanka, sa'an nan ka daidaita gishiri da barkono. Ka bar shi a rufe na minti 5 kafin ka bauta masa don dandano ya daidaita.

Abincin da ake ci a kowace rana

Wadannan adadi ne mai girma. ƙididdigar kowace rabo, wanda aka yi daga adadi da aka ambata a sama kuma aka raba ta hudu. Adadin gaskiya yana canzawa da girman kayan lambu da kuma yadda kaza ta yi rauni.

• Abin da ke cikin calorie: game da 260 kcal
• Ƙarfin furotin: 31 g
• Carbohydrates: 22 g
• Abin da ke cikin kitse: 6 g da yawa

Wannan ya dace da kyau cikin 1,600 kcal rana. Wani rabo kuma yana dauke da kusan 5 g na fiber da ruwa mai yawa, wanda shine dalili mai amfani da miya ya fi kyau fiye da adadin kuzari guda ɗaya da aka ci kamar sandwich.

Canje-canje da musayar

Ina bukatan karin furotin: tura kaza zuwa 700 g kuma wani rabo ya kai kimanin 40 g na furotin don 300 kcal. Turkiyya tana yin haka, don haka idan wannan bayanin ya dace da ku, naman alade a cikin tumatir miya slot a da kuma wani biyu abinci a cikin mako.

Ka rage yawan carbs: Ka bar dankalin turawa ka kara wasu 150 g na zucchini ko kabeji. Abincin yana da kimanin 220 kcal da 16 g na carbs.

Ƙarin adadin kuzari a kwanakin horo: ƙara 80 g na busassun ruwan 'ya'yan itace tare da karas da dankali, da kuma ƙarin 300 ml na ruwa. Wannan kusan 70 kcal da 5 g na karin furotin a kowace hidima. Idan hadewar ta zo daidai, naman alade mai laushi shi ne thicker version na wannan ra'ayin.

Babu kaza: 400 g na gashin gashi da aka yi amfani da shi yana ba da kimanin 15 g na furotin a kowace hidima, kusan rabin. Yana da daraja sanin kafin ka musanya, saboda sigar shuka ba ta atomatik abinci ɗaya ba. Don wani zaɓi mai girma na furotin ba tare da nama ba, wani chickpea da salatin feta ya fi yin aikinsa.

Don shirya abinci, sanyaya miya cikin awa ɗaya kuma raba shi cikin kwantena huɗu. Kwana uku a cikin firiji, har zuwa watanni biyu a cikin daskarewa, ko da yake zucchini ya zama taushi bayan da ya narke, don haka ƙara shi sabo ne lokacin da ka sake dumama idan rubutun yana da mahimmanci a gare ka. Idan kana son wani abinci na biyu da aka shirya daga wannan lokacin dafa abinci, tuna da shinkafa mai ƙwai dafa abinci tare da shi.

Lokacin da za ka je wurin likita

Ci gaba da zafin rai, asarar gashi, rashin al'ada ko kuma yawan bugun zuciya da ake ji a lokacin da ake cin abinci ba matsala ba ce. Yana nuna rashin ƙarfi wanda yake da ƙarfi sosai, kuma ya cancanci ziyarar GP. Hakazalika idan kana da ciwon koda ko kuma kana shan magungunan hana fitsari, domin gishiri da ruwa a cikin miya ba su da kyau a waɗannan lokatan.

A takaice dai

Abincin guda huɗu, minti 45, tukunya ɗaya. Kimanin 260 kcal, 31 g na furotin da 22 g na carbs a kowace kwano, wanda ya isa furotin don ƙidaya a matsayin abinci da kuma calories kaɗan don zama a cikin rashi. Ka bar kaza ta dafa kusan minti 15 don ta kasance mai taushi, kuma ka ƙara lemun tsami da faski kawai a ƙarshen.