Babban girke-girke na hamburger don rage cin abinci mai ƙoshin abinci tare da ɗanɗano mai laushi da kayan abinci mai tsabta
Za'a iya yin lamburi da wuya-carb. Cikakke a ciki shine a mafi yawan lokuta ba mai-calorie ba, wanda ba za'a iya faɗi game da buns 🙂 ba
Hakanan zamu sami burodi, amma a cikin mafi kyawun tsari don kula da tsarin abincin carb.
A cikin wannan girke-girke, ƙila ba za a iya amfani da wasu kayan masarufi ba, kamar su Iceberg salad, albasa da miya.
Kwace kuma adana ragowar a cikin firiji, ana iya amfani dasu don shirya wasu girke-girke ko yin wani yanki na hamburgers a wata rana. Hakanan zaka iya yin salatin don maraice.
Sinadaran
Buns:
- Qwai 2 (matsakaici);
- 150 g na gida cuku 40%;
- 70 g na yankakken almon;
- 30 g na sunflower tsaba;
- 20 g na tsaba chia;
- 15 g husk tsaba na Indian plantain;
- 10 g sesame;
- 1/2 teaspoon na gishiri;
- 1/2 teaspoon na soda.
Ciko:
- Ganye mai nama 150 g;
- 6 yanka na yankakken cucumbers;
- 2 zanen gado na letas na Iceberg;
- 1 tumatir;
- Albasa 1/4;
- gishiri da barkono;
- miya don hamburgers (na zaɓi);
- 1 tablespoon na man zaitun.
Sinadaran sune na abinci sau biyu. Jimlar lokacin dafa abinci, gami da shiri, kimanin minti 35 ne.
Energyimar kuzari
Ana lasafta abun cikin kalori a kowace gram 100 na samfurin da aka gama.
| Kcal | kj | Carbohydrates | Fats | Maƙale |
| 198 | 827 | 3.1 g | 15.0 g | 11.6 g |
Dafa abinci
1.
Preheat tanda zuwa digiri 160 (a yanayin convection) ko digiri 180 tare da dumama / saman. Haɗa ƙwai tare da cuku gida da gishiri don daidaitaccen mai kirim. Hada 'ya'yan itacen almon, yankakken sunflower, tsaba, chia,' ya'yan India plantain, tsaba na sesame da soda. Sanya cakuda da cuku gida a kan busassun kayan sannan a matse kullu sosai.
Bari kullu ya huta na aƙalla minti 10 domin 'ya'yan chia da hutu na psyllium su iya kumbura.
2.
Raba kullu cikin kashi 2 daidai yake da buns. Gasa a cikin tanda na kimanin minti 25.
Bayani mai mahimmanci: Dogaro da iri ko zamani, murhu na iya bambanta sosai a cikin zafin jiki har zuwa digiri 20. Sabili da haka, koyaushe bincika samfurin burodinku yayin aikin yin burodi don hana samfurin ƙonewa ko ƙarancin zafin jiki, wanda zai haifar da dafa abinci mara kyau.
Idan ya cancanta, daidaita zafin jiki da / ko lokacin yin burodi daidai da saitunan tanda.
3.
Yayin da ake gasa burodin, a dafa naman da aka yanka tare da barkono da gishiri sannan a samar da patties biyu. Zuba mai na zaitun a cikin kwanon rufi sannan ku sanya patties ɗin a ɓangarorin biyu.
4.
Cire kwanon daga murhun kuma a bar su kwantar da su.
5.
A wanke tumatir a yanka a cikin yanka, a gyada albasa sai a yanka severalananan zobba daga ciki. Kunsa sauran albasa a cikin fim cling kuma adana shi a cikin firiji don amfani a sauran girke-girke.
6.
A wanke zanen gado biyu na letas da bushe su. Yanke gwanin a tsawon kwanya sannan a shimfida salatin, cutlet, cuku, miya, yanka tumatir, zoben albasa da yanka kokwamba cikin tsari. Abin ci.
