Emma Miller
Hanyoyi guda uku masu sauƙi don abinci mai lafiya. Menu na kowane ɗayanmu yawanci ya ƙunshi nau'ikan abinci iri-iri waɗanda ke ba wa jiki bitamin da ma'adanai masu mahimmanci. Baya ga manyan abinci, da rana muna kuma buƙatar abubuwan ciye-ciye masu sauri don gamsar da yunwa da ƙara kuzari.
Domin kiyaye jikin ku a cikin kyakkyawan tsari duk rana kuma tabbatar da ingantaccen metabolism, yana da mahimmanci a tuna cewa kuna buƙatar cin abinci daidai. Tare da irin waɗannan samfuran marasa lahani, abun ciye-ciye a wurin aiki, a waje, ko ma lokacin abincin rana zai kasance mai daɗi da lafiya.
Girke-girke na zucchini mai dadi
Za ka bukatar:
- 2 matsakaici zucchini - na yau da kullum ko zucchini;
- 1 cokali na man zaitun;
- 3 tablespoons na Girkanci yogurt;
- 150 g na Boiled kaza nono;
- 100 g na feta;
- ½ albasa;
- ½ barkono ja;
- gishiri - dandana.
A wanke zucchini da kyau a yanka shi cikin ciyayi na bakin ciki, gishiri, goge da mai a bangarorin biyu sannan a soya har sai ya yi laushi, sannan a bar shi ya huce. A yanka albasa da barkono da kyau, kuma a yanka kajin cikin yanka.
Ki shafawa farantin zucchini a gefe guda tare da yoghurt, sannan a sa kaza, barkono, da albasa a kai. Mirgine tsiri a cikin nadi kuma sanya shi a kan faranti, kaɗa gefen ƙasa.
Frittata - girke-girke don dafa abinci
Za ka bukatar:
- 4 qwai;
- 1 dankalin turawa;
- 1 tumatir, tumatir ceri 4;
- 100 g na alayyafo;
- gishiri, kayan yaji - dandana;
A wanke dankalin da kyau, a kwaba, a kwaba su. Ki doke qwai kadan, sannan ki zuba dankali, alayyahu, gishiri, da kayan kamshi. Sanya cakuda a cikin siliki ko karfe ( shafawa su da mai) gwangwani na muffin. A hankali danna yanka tumatir ko ceri halves a cikin cakuda. Gasa na minti 20 a 180 digiri.
Kwai pancakes tare da ciko
Za ka bukatar:
- 2 qwai;
- gishiri da kayan yaji - dandana;
- 50 g na Boiled turkey;
- 50 g na Girkanci yogurt;
- 50 g cuku;
- 1 teaspoon na kayan lambu mai.
A kwai kwai daya da gishiri da kayan yaji a cikin kwano. Azuba kaskon soya, sai a shafa mai da mai, sai a zuba kwai, sannan a yada shi a kasa a cikin wani siriri. Bayan dakika 30 sai ki juye pancake ki dafa na tsawon rabin minti daya.
Bari pancakes yayi sanyi dan kadan kuma a goge tare da yogurt. Yanke turkey da cuku cikin sirara, sanya a tsakiyar da'irar kwai, sannan a mirgine pancake. Kuna iya amfani da kowane ciko don son ku: naman sa, kaza, kifi, kayan lambu, hummus, da sauransu.
