Ina da alaƙa da mutanen da suke cin abinci a kai a kai cikin ƙananan rabo. Yawancin masu karatunmu sun san cewa bana bin tsarin hana cin abinci, wanda shine iyakance adadin abinci da rana.
Wanda ya fahimci jikinsa kuma zai iya bambance yunwa da ƙishirwa ya kamata ya ci idan yana jin yunwa, kuma ba saboda sa'ar ta nuna wani adadi ba.
Cikakken tunani da daidaitaccen abinci-carb koyaushe yana tsaye a cikin gaba, kuma komai abinda agogo ya nuna.
Kuma waɗanda ke kusanci abincin da gangan, yayin da suke barin kansu wani ɗan lokaci, kuma ba wai tura tura abinci cikin kansu ba, za su iya cin ƙarin rabo a kai a kai ba tare da haɗarin yin kiba ba.
Waɗannan ƙananan kayan marmari masu ƙoshin nama tare da Parmesan suna da kyau azaman abun ciye-ciye don gamsar da ɗan yunwar.
Hakanan zaka iya cinye su tare da letas na fure ko kayan lambu, mai sanya su ingantacciyar hanya.
Bugu da kari, sunada girma ga cin abinci ko cin tare. Ko aiki ne, fikinik ko bikin bazara. Ina maku fatan ci kuma kun sami lokacin dafa abinci!
Sinadaran
- Nisar nama ta 450 g (BIO);
- 1 tablespoon husks na plantain tsaba;
- 2 qwai
- 2 cloves na tafarnuwa;
- 1 albasa kai;
- 2 tablespoons na parmesan;
- 2 tablespoons na madara mai narkewa tare da juzu'ikan mai mai 3.5%;
- 1 teaspoon oregano;
- 1 teaspoon bushe faski;
- 1/2 teaspoon na gishiri;
- 1/2 teaspoon baƙar fata barkono;
- Man zaitun (ko kwakwa a zaɓi daga).
Yawan sinadaran wannan girkin girke-girke na abinci sau 4 ne. Shirye-shiryen kayan sun dauki minti 10. Don dafa abinci, dole ne a ƙidaya wasu mintina 15.
Darajar abinci mai gina jiki
Valuesimar abinci mai gina jiki tana da kusanci kuma ana nuna ta kowace 100 g na abinci mai kaɗan.
| kcal | kj | Carbohydrates | Fats | Maƙale |
| 165 | 691 | 2.4 g | 10.2 g | 15,9 g |
Hanyar dafa abinci
1.
Da farko, ba da albasa da tafarnuwa kuma a yanka sosai ko a yanyanka da wuka mai kaifi.
2.
Sai a dauko kwano babba sai a sanya dukkan kayan a ciki a hade. Wadannan kayan ƙanshi don nuni ne kawai. Anan zaka iya gwaji kadan - duk ya dogara da jaraba.
3.
Yanzu ɗauki kwanon soya mai kyau, zuba mai zaitun a ciki, ko amfani da kwakwa da zafi akan zafi matsakaici.
4.
Mirgine kananan meatballs daga sakamakon taro da kuma toya a cikin wani kwanon rufi har sai da launin ruwan kasa ɓawon burodi launin ruwan kasa. Don yin meatballs girman guda, zaku iya diba taro tare da tablespoon.
