Waxaa macquul ah in aad aad uga welwelsan tahay qiyaasta garaacaaga si aad uga welwesho wadnahaaga. Si kastaba ha ahaatee, waxaad u baahan tahay inaad diirada saarto caafimaadkaaga wadnahaaga, sababtoo ah cudurada wadnaha wuxuu sanad walba qaataa nolosha kumanaan haween oo da'doodu kala duwan tahay. Caafimaadka wadnaha iyo ilaalinta miisaanka caadiga ah waa laba hawlood oo gacanta lagu hayo, miisaankuna aad u badan yahay wuxuu keenayaa cadaadiska dhiigga oo kor u kaca (taasina waa tan ugu muhiimsan ee ku imaan karta cudurka wadnaha). Jimicsi joogto ah, iyo sidoo kale cunto taajir ah oo fibre ah, folic acid iyo dufan caafimaad leh, oo leh xadid kooban oo ah dufan buuxa oo dufan badan oo kordhiya kolestaroolka. Xilliga fasaxyada waxaan soo saarnay liis weyn oo quraac ah, quraacdaas oo ka caawinaysa wadnahaaga qaab qaab fiican. Xusuusi kuwa kale ee aad u baahan tahay si aad u daryeesho wadnaha, intaad da 'yar tahay: u yeedh saaxiibbadaada oo kor u qaad buunshaha caafimaadkaaga!
Salad oo ah salmon, salad baraf ah iyo avokado
4 miisaan
Diyaarinta: 7 daqiiqo
3 tbsp. malqacadaha khalkhalka balsamic; 2 tbsp. malqacadaha diirka jilicsan; 2 tbsp. malqacadaha malab; milix iyo basbaaska madow ee madow si ay u dhadhamiyaan; 6 koob oo salad caleenta isku dhafan; 2/3 koob oo basal ah oo la jarjaray; 100 g oo ah salmon digir ah oo la jeexay; 1/4 ka mid ah avokado diirran, jarjar xaleef dhuuban; 16 xabbadood oo casaan ah (maqaayad la'aan) ama 11L koobbood.
Diyaarinta dhadhanka:
In baaquli weyn, garaacsan whisk leh khal, diirka liinta iyo malab. Si tartiib ah ku dar saliida saytuunka, oo ay ku xigto milix iyo basbaas. Ku dar salaatada iyo basasha oo si fiican u walaaq. Salmon ku rid hal dhinac oo saxan, oo ku shub khudaarta kale. Faafi qaybta xayawaanka iyo avokado ee darbiga saxanka. Qiyaasta nafaqada ee hal qayb (1/4 of salad): 28% dufan (5.5 g, 1 g saturated saturated), 55% carbohydrate (24 g), 17% protein (7.5 g), 4 g fiber 61 mg calcium , 1 mg oo bir ah, 582 mg oo sodium, 169 kcal.
Isku-shaandheeynta Multicorn leh yaanyada basbaaska leh, Saliida Ricotta iyo Salad Rucola
4 miisaan
Diyaarinta: 10 daqiiqo Diyaargarow: 5 daqiiqo
1 tbsp. oo ah mid saliid saytuun ah; 1 tbsp. qaado qaado oo toon ah. milix iyo basbaaska madow ee madow si ay u dhadhamiyaan; 4 yaanyada, "Slivka", gooyaa 4 qaybood; 1/2 koob oo ah farmaajo dufan badan "Ricotta"; 1/2 qaado shiidan liin leh; 3/4 koob oo caleemo jarjaran oo jilicsan "Ruccola" 4 xabbo oo rooti rooti badan leh.
Diyaarinta dhadhanka:
Iskudhir rigoore. In baaquli dhexdhexaad ah, saliid saytuun ah, sarreenka, milix iyo basbaas. Ku dar tamaandhada isla markaana si fiican u walaaq. Kala bixi yaanyada (jar jar) warqad dubista oo dubi shan daqiiqo (ilaa ay noqdaan kuwo jilicsan oo qallajinaya). Dhanka kale, isla weelka isku mid ah, isku dar midhaha, liinta, milix iyo basbaas. Kaadi isku dar ah walxaha dufanka leh iyo qurxin salad. Iska yaree xayawaanka kala badh oo jiifay dusha sare ee yaanyada la dubay. Qiyaasta nafaqada halkii adeega (2 xabbo oo rooti ah): 29% dufan (5 g, 1 g oo dufan ah), 20% protein (8 g), 51% carbohydrate (20 g), 3 g fiber, 172 mg calcium, 1.5 mg oo bir ah, 233 mg of sodium, 150 kcal.
Miraha glazed leh sharoobada maple leh jilicsan basaas iyo muesli leh nuts iyo miraha la qalajiyey
4 miisaan
Diyaarinta: 10 daqiiqo
Diyaarinta: 20 daqiiqo
4 tufaax "dahab" oo aan asaas ah, googo geli 8 gogo 'kasta; 5 tbsp. malqacadaha sharoobada maple; 1/2 tbsp. malqacadaha sabdo aan dhalaalayn oo aan dhalaalayn; 1/2 koob macmacaanka dufankiisu hooseeyo oo aan lahayn wax fillers; 1/4 tsp dhulka dhoobo; qanjaruufo dhoobo dhulka; 1/2 koob oo ah muesli low-dufan leh lakab iyo miraha qalalan; qanjaruufo.
Diyaarinta dhadhanka:
Foorno ilaa 200 ° C. Taaban tufaax, 3 tbsp. Qaadooyinka sharoobada ah iyo subagga la dhalaaliyay digsi iyo si fiican u walaaq. Dubo ilaa 20 daqiiqo, kareyso marmar, ilaa ay tufaaxu jilicsan yihiin oo ay ku daboolaan qolof ah qolof ah iyo lakab qaro sharoobada. Dhanka kale, in baaquli yar yar, garaacday jilicis ah whisk, oo dhir udgoon iyo 2 tbsp haray. malqacadaha sharoobada maple. Tijaabi tufaaxa la dubay ee taarikada yar. Daadi leh muesli, ka dibna ku shub tartiib tartiib tartiib ah. 11% dufan (3 g, 1g oo dufan ah), 84% carbohydrate (50 g), 5% protein (3 g), 5 g fiber, 98 mg kalsiyum, 1 mg birta, 53 mg oo ah sodium, 222 kcal.
Casserole leh isbinaajka, jiiska Feta iyo walaxyada
4 miisaan
Diyaarinta: 5 daqiiqo
Diyaarinta: 23 daqiiqo
2 qaado oo saliid saytuun ah; 8 baadad ee basal guga, khafiif ah jarjaran; 2 qaado oo toon ah oo toon ah; 280 g oo ah isbinaajka jarjaran; 3 tbsp. malqacadaha dhir cusub; 60 g oo ah jiiska foosto ah; 1 koob oo caano dufanku hooseeyo; 2/3 koob oo jiis ah; milix iyo basbaaska madow ee madow si ay u dhadhamiyaan; 1 ukun weyn; 5 borotiin oo ukun ah; 2 xabbo oo dhan rooti hadhuudh, oo la qalajiyey tolka iyo jarjar xabadaha; 2 tbsp. malqacadaha walxaha la jarjaray.
Diyaarinta dhadhanka:
Foorno ilaa 200 ° C. In digsi qaboojiye aan duub lahayn oo leh dhexroor ah 25 cm, kuleylka kuleylka kuleyl dhexdhexaad ah. Faafi cagaarka cagaaran iyo toonta adigana shiili ilaa basasha jilicsan. Ka saar digsiga qaboojinta kuleylka. Isku dar isbinaajka iyo dhir, raacna jiiska Feta. In blender ah, isku daraan caanaha, jiis, milix iyo basbaas ilaa ilaa siman. Ku dar ukun iyo ukunta cad oo mar kale isku dar. Ku shub isku dar ah isbinaajka, ka dibna ku dar rootiga la qalajiyey. Dubo 12 daqiiqo oo aan lahayn dabool. Dajinta daboolka leh nuts iyo dubi ilaa ay browns ah. Qiyaasta nafaqada halkii adeega (1/4 basserool): 33% dufanka (10 g, 3g oo dufan ah), 36% carbohydrate (25 g), 31% protein (21 g), 5 g fiber, 314 mg kalsiyum, 4 mg birta , 612 mg of sodium, 271 kcal.