Miya tare da kayan lambu kayan lambu ya kamata a saka a cikin menu na mutanen da ke fama da ciwon sukari, saboda yana da tushen bitamin da ma'adanai da ke buƙatar kula da ƙarfi. Farantin farko yana haɓaka narkewa kuma baya ratsa ciki, saboda haka recipesan girke-girke masu sauƙi ya kamata ya kasance a cikin littafin dafa abinci don kowace uwargida.
Canyannun kayan miya na kayan lambu shi ne cewa ba shi da wahala a dafa su, suna da dandano mai daɗi da ƙanshi, sabili da haka za su kasance da amfani ga dukan mutane.
Waɗanne abinci ne masu ciwon sukari za su iya samu?
Miyan dole ne ya kasance a menu na mai haƙuri tare da ciwon sukari, saboda suna taimakawa rage nauyin akan narkewa kuma sune tushen dukkanin abubuwan da ake buƙata na ganowa. Mafi kyawun zaɓi shine tasa bisa ga kayan lambu. Ganyen hatsi da kayan abinci na gari an cire su gaba ɗaya.
Amfanin irin waɗannan broths:
- mafi yawan adadin fiber;
- tsari na nauyin jiki (raguwa a cikin alamomi tare da nauyin wuce kima).
Kuna iya dafa babban adadin miya - a cikin menu na mutum akwai girke-girke, gami da nama ko naman alade, kifi ko kaji.
Babban shawarar da aka bayar lokacin dafa abinci tare da nama zai zama mai zuwa - ya wajaba a tafasa shi daban don rage ƙoshin mai da mai.
An kuma ba shi izinin yin kwano a kan "ta biyu" broth - tafasa naman, magudana ruwa bayan tafasa sannan kuma a sake dafa naman. Irin wannan broth ba ya ƙunshi abubuwan da ke da lahani kuma yana iya zama tushen yawancin bambancin kayan lambu na kayan lambu.
Wani abinci zan iya dafa daga?
Lokacin shirya miyar abinci, ya zama dole a bi wasu ƙuntatawa da shawarwari.
Tebur da aka yarda kayayyakin:
| An ba da izini | An hana |
|---|---|
| Fresh kayan lambu (amfani da daskararre a yarda) | Amfani da kayan yaji da kayan yaji |
| Nama mai-kitse da kifi | Amfani da ƙarewar ƙwaƙwalwa da ƙwaƙwalwar hannun jari, keɓewa |
| Amountan ƙaramin gishiri | Babban adadin gishiri |
| Buckwheat, lentils, namomin kaza azaman sashi | Amplifiers of dandano da ƙanshi |
| Tsuntsu | Cereals da kayayyakin gari |
| Pickles (ba fiye da 1 lokaci na mako daya) | Kayan samfuran gama-gari |
Miyan za'a iya shirya miya akan cakuda mai - nama - kayan lambu ko kaji - kayan lambu, don haka kwanon ya juya ya zama mai gamsarwa, amma ba zai zama mai cutarwa ga mai haƙuri da ciwon sukari ba.
An kuma ba da izinin kayan lambu na gwangwani don amfani da girke-girke, amma basu da ƙoshin lafiya fiye da sabo. Masana ilimin abinci masu gina jiki da likitoci sun ba da shawarar bauta ta farko, kamar miya ta kirim, to za a rage nauyin da ke kan tsarin narkewa. Idan kuna son soya kayan lambu kafin ƙara, zaku iya yin wannan kawai ta amfani da man shanu kaɗan. Lokacin wucewa shine minti 1-2.
Kayan shawarar kayan lambu da ganye don amfani:
- broccoli
- zucchini;
- seleri;
- faski da Dill;
- farin kabeji;
- karas;
- kabewa.
An kuma ba da izinin farin kabeji da beets. Dankali - a cikin adadi kaɗan, dole ne a tsoma shi da farko don rage abun cikin sitaci. Liquid da aka yi daga wake, ana iya haɗa kayan ɗamshi a cikin menu, amma ba fiye da 1 lokaci a mako. A lokacin rani, zaka iya dafa okroshka.
Mashahurin girke-girke
Kayan kayan lambu da aka dafa abinci mai tsami na iya zama babban adadin miya daban-daban.
Mafi shahararrun girke-girke sune ainihin nau'ikan jita-jita na farko waɗanda aka ba da abinci akan tebur a kowace iyali:
- fis;
- Kayan
- borsch ko miyan kabeji;
- naman kaza:
- kirim mai tsami daga kaji;
- kayan miya.
Kowane girke-girke na abinci ba kawai sauki shirya ba ne, amma mai ban sha'awa da daɗi, idan an bi duk shawarwarin.
Tare da Peas
Farashin farko tare da Peas a cikin abun da ke ciki shine ɗayan mafi mashahuri da jin dadi. A matsayin abinci na musamman, ana iya ba da shi sau da yawa.
Feature - yana da kyau a dafa miya kawai daga ɗigon koren sabo. A cikin hunturu, ana maye gurbin shi da gwangwani. Kamar yadda tushen broth shine naman sa ko naman kaji.
An kafa a kan 2 l na broth amfani:
- karas - 1 pc;
- albasa - 1 pc;
- dankali - 1 pc;
- Peas - 300 g.
Kayan lambu dole ne a peeled kuma a yanka. Sa'an nan kuma ya kamata a sanya su a cikin tafasasshen broth da Peas. A hanzarta soya karas da albasarta a man shanu da ainakacin miya.
A cikin abincin, wannan tasa dole ne ya kasance, kamar yadda:
- yana karfafa jijiyoyin jini;
- normalizes matsin lamba;
- yana hana ci gaban cututtukan zuciya;
- rage yiwuwar kamuwa da cutar tumor.
Peas mai tsami yana da adadin antioxidants, sabili da haka, yana ba da gudummawa ga ƙarfafawar jiki gaba ɗaya. Irin wannan abincin abincin zai kasance da amfani ga waɗanda ke fama da kiba.
Daga kayan lambu
Wannan girke-girke yana da kyau don dafa abinci a lokacin rani. Haske ne, amma a lokaci guda abinci mai gina jiki, ya ƙunshi adadin bitamin da abubuwan gina jiki.
Fresh ko kayan lambu mai sanyi, wanda ya haɗa da farin kabeji, zucchini, tumatir da alayyafo, ana iya amfani dasu don dafa abinci. Zai fi kyau a yi amfani da tsarin kayan lambu iri-iri iri iri tare da ƙarancin GI don dafa abinci.
Domin dafa shi, zaku buƙaci kurkura da tsaftace kayan.
Sannan:
- Don yanka.
- Toya a man shanu na mintina 1-2.
- Zuba ruwan zãfi a cikin kwanon rufi da sanya samfuran a ciki.
- Sanya dan gishiri.
- Cook har sai m - game da minti 20.
Ku bauta wa wannan miyan ya kamata dumi, zaku iya ƙara ɗanɗan Dill mai sabo.
Daga kabeji
Kuna buƙatar sanin yadda ake dafa abincin farko na kabeji, tun da yake tushen kyakkyawar tushen fiber ne da kuma cakuda bitamin da ma'adanai mai kyau.
Don shirya zaka buƙaci:
- farin kabeji - 200 g;
- tumatir - 100 g;
- farin kabeji - 100 g;
- karas - 2 inji mai kwakwalwa;
- albasa kore - 20 g;
- albasa - 1 pc.
Hakanan kuna buƙatar sayan 50 g na faski.
Tsarin dafa abinci kamar haka:
- Wanke kayan lambu ka yanke su a manyan guda.
- Zuba su da ruwan zafi (2-2.5 lita).
- Tafasa dukkan sinadaran na mintina 30.
Kafin yin hidima, bari tasa farawa na minti 20 a ƙarƙashin murfi, yi ado kowane bauta tare da yankakken ganye.
Tare da namomin kaza
Ga waɗanda ke fama da ciwon sukari na 2, ana iya ƙara miyan naman kaza a cikin menu.
Suna da tasirin gaske a jiki:
- karfafa;
- daidaita matakan sukari;
- rage hadarin ciwace ciwace;
- tallafawa rigakafi.
Tare da ciwon sukari, zaku iya dafa abincin farko dangane da:
- zakara;
- Saffron madara hula
- namomin kaza;
- fata.
Dokoki na yin naman kaza miya:
- Kurkura kuma tsabtace namomin kaza.
- Yanke cikin matsakaici sized.
- Zuba ruwan zãfi a kansu, sannan magudana ruwan.
- Soya a man shanu (za a iya ƙara albasa).
- Yanke karas a kananan guda.
- Zuba ruwa 2 na ruwa, sanya namomin kaza.
- Carrotsara karas.
- Cook na minti 20.
An yarda da shi don ƙarin girke-girke tare da ƙaramin adadin dankali. Kafin yin hidima, ana bada shawara don wucewa da miya ta hanyar blender don juya shi cikin smoothie tare da daidaiton uniform. Wannan darasin na farko ana aiki tare da tafarnuwa hatsin rai gurasa.
Dafa kaji
Yin amfani da garin kaji don shirya kayan miya, ana bada shawarar bayar da fifiko ga kaza ko kaza.
Kusan babu mai a cikin wannan naman, sabili da haka, adadin kuzari na abincin da aka gama zai kasance a cikin al'ada.
Chicken broth na iya zama tushen tushen dafa kayan miya.
Kayan abincin kaji da yakamata yakamata ya zama kamar haka:
- amfani da nono kaza;
- kawo shi a tafasa a cikin ruwa 2 na ruwa, sannan a kwashe ruwan;
- Sai kuma a sake tsabtace ruwa mai tsabta sannan sanya kirjin a ciki.
- cire kullun kumfa bayan tafasa.
An bada shawara don dafa broth aƙalla 2.5 hours.
Hedosasn miya
Miyan dankalin turawa-mashi suna da kyan gani da kuma cin abinci a hoto.
Tsarin girkin kirim mai laushi mai laushi kamar haka:
- Kwasfa da albasarta a yanka (za a iya dodo ko rabin zobba)
. - Soya shi a man shanu har sai da taushi.
- Choppedara yankakken karas da kabewa.
- Soya kayan lambu don wani minti 1.
- Aara ɗan dankalin turawa a hannun kaji ya tafasa.
- Bayan dankali yayi laushi, ƙara kayan lambu.
- Saura minti 15.
.Bayan dafa abinci, bari tasa farawa (kuma game da mintina 15). Sannan kuna buƙatar wucewa ta cikin ruwan injin. Sakamakon kayan lambu puree da ake buƙata za'a buƙaci sake zuba shi cikin kwanon. Tafasa na 5 da minti. Miyar Puree ta shirya don yin hidima.
Farin kabeji
Yin amfani da farin kabeji a zaman babban abin, za ku iya shirya duka haske da farko kuma tushen abinci mai gina jiki don cikakken abinci. A broth (tushe ruwa) a wannan yanayin an shirya shi ne musamman daga kayan lambu.
Zai buƙaci:
- farin kabeji - 350 g;
- karas - 1 pc;
- seleri stalk - 1 pc;
- dankali - 2 inji mai kwakwalwa;
- kirim mai tsami - 20 g.
Don ado - kowane greenery.
Tsarin dafa abinci abu ne mai sauqi:
- Wanke da kwasfa dukkan kayan lambu.
- Bar dankali a cikin ruwa na tsawon mintina 20 (don rage abun sitaci).
- Farin kabeji don tarwatsewa don inflorescences.
- Zuba ruwa a cikin akwati don dafa abinci na gaba, sanya duk kayan lambu da aka shirya.
- Cook har tsawon minti 30.
A ƙarshen, ƙara gishiri kaɗan. Ku bauta wa partwise tare da yankakken yankakken ganye da kirim mai tsami.
Girke-girke bidiyo don yin miya kayan lambu na bazara:
Saboda haka, akwai zaɓuɓɓuka da yawa don dafa soups kayan lambu. Kuna iya ƙirƙirar menu masu bambancin mai daɗi ta amfani da ƙaramin kalori na farko, wanda zai taimaka wajen kula da matakan sukari tsakanin iyakoki na al'ada.
