Ganin fa'idodi da yawa, gwoza abinci ne da kowa ya kamata ya hada da abincin sa, amma wani lokacin bamu san yadda zamuyi ba.
Anan zamu bayyana guda daya girke-girke mai sauƙi wanda zaka iya samun damar mafi kyawun hanyar hanji, daidaitawar hawan jini da rigakafin tsufa da wuri. Idan kuna cin beets a kai a kai, ku ma za ku rasa nauyi, godiya ga halayen gamsuwa.
Sinadaran
Karas kofi 1 a yanka sosai
1 kopin kabeji, yankakken yankakken
1 kofin danyen gwoza yankakken yankakken yankakken
Kof 1 na dafawan quinoa
1/2 kofin finely crushed shinkafa flakes
1/2 gyada goro, a yanka kanana sosai
1 kananan albasa grated
Man zaitun cokali 2
2 manyan qwai
1/4 kofin faski
1/2 gishiri teaspoon (na zaɓi)
1/2 teaspoon na barkono
Letas (don aiki)
Yankakken avocado (don bauta)
Tataccen tumatir (don hidimtawa)
8 buns-free buns (don hidimtawa)
Shiri
A cikin babban kwano, hada karas, kabeji, beets, quinoa, flakes shinkafa, goro, man zaitun, ƙwai, faski, gishiri, da barkono. Idan kin hada duka kayan hadin sosai, sai a sanya a ciki a kalla minti 30.
Takeauki kwano daga cikin firinji kuma ci gaba da shirya ƙananan hamburgers 8 yayin da kake dafa tanda zuwa 200 ºC. Gasa har sai launin ruwan kasa na zinariya, wanda zai ɗauki minti 25.
Bayan haka sai a sanya kowane hamburger a cikin bun ɗin da ya dace tare da letas, avocado da tumatir don samun abinci mai gina jiki na adadin kuzari 385 kawai, gram 12 na mai (wanda 2 ke ƙoshi), gram 8 na protein, gram 8 na zare, gram 63 na carbohydrates, gram 7 na sukari da kuma 47 mg na cholesterol da kuma 441 mg na sodium.