Wannan abinci ne da aka tsara musamman ga waɗanda ke buƙatar rasa wasu ƙarin fam ɗin da ke damun su sosai. Shiri ne mai sauqi qwarai don aiwatarwa.Ya dogara da farko a kan ci na bishiyar asparagus miya da sauransu dafaffen abinci.
Idan ka kuduri aniyar bin wannan abincin dole ne ka sami wani lafiya halin da ake cikiSha ruwa mai yawa kamar yadda zai yiwu yau da kullun, dandana duk infusions tare da mai zaki, kuma kuyi aikin bishiyar asparagus miya a cikin wani haske siffar da Yada abinci kadanDole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi shirin.
Menu na yau da kullun:
Breakfast: 1 jiko da 2 toasts mai haske yada tare da haske jam.
Safiyar rana: 1 peach ko 1 pear.
Abincin rana: 2 faranti mai zurfi na miyan bishiyar asparagus da 1 kofin salatin 'ya'yan itace.
Tsakar rana: 1 kiwi ko 1 innabi.
Abun ciye-ciye: 1 jiko da 1 yogurt mara nauyi tare da hatsi.
Kafin abincin dare: ½ gurasa Ham da cuku.
Abincin dare: 1 miyan bishiyar asparagus da 1 babban rabo na haske gelatin.
Me yasa miyan bishiyar asparagus na iya taimaka maka rasa nauyi
Bishiyar asparagus tana samar da ƙananan adadin kuzari (kimanin. 20 kcal da 100 g) kuma sun fi yawa ruwa (kusan 94%), wanda ke taimakawa tare da satiety tare da ƙarancin kuzari, kamar sauran kore kayan lambu. Abubuwan da ke cikin ku zaren Yana taimakawa wajen daidaita sha'awar abinci da wucewar hanji.
Suna da arziki a ciki bitamin A, C, E da K, folic acid da ma'adanai kamar potassium, iron da alli; suna kuma kunshe da su chromewanda ke shiga cikin tsarin glucose na jini. Yawan sa carbohydrates ne low (kimanin 2,4%), don haka sun dace sosai cikin dabarun ƙarancin-carb da shirye-shirye tare da dafaffen kayan lambu.
La asparagineBishiyar asparagus, amino acid da ke cikin bishiyar asparagus, yana da tasirin diuretic na halitta: yana inganta kawar da ruwa kuma yana taimakawa rage kumburi. Idan kuma kina samun isasshen hutu da motsa jiki... matsakaicin aiki na jikiKuna inganta kawar da gubobi ta hanyar gumi.
Miyan bishiyar asparagus mai haske/cream: girke-girke na asali (ba tare da kirim ba)
Sinadaran (2 servings): 1 babban lek, yankakken yankakken; 2 bunches na koren bishiyar asparagus, datsa da kuma cire ƙarshen katako; 500 ml kayan lambu kayan lambu; 2 tablespoons na broccoli sprouts; 2 tablespoons karin budurwa man zaitun; da gishirin teku. Makamantan girke-girke sun haɗa da chard da kabewa creams.
Haske: Sauté da lek a cikin man fetur a kan matsakaici zafi har sai m. Rarrabe kuma ajiye tukwici na bishiyar asparagus. Ƙara yankakken stalks zuwa leek, sauté na minti 2-3, da kuma rufe da jari (kimanin yatsu biyu a ƙasa da kayan lambu). Cook a kan zafi kadan don minti 10-15. Dama a cikin wasu abubuwan da aka tanada, kashe zafi, kuma murkusheDaidaita rubutun ta hanyar cirewa ko ƙara broth.
Don karin kirim mai tsami ba tare da kirim baKuna iya amfani da ɗan ƙaramin dankalin turawa a cikin dafa abinci ko ƙara cokali biyu na yogurt yogurt Daga karshe. Ku bauta wa tare da ƙwanƙwasa ƙwanƙwasa, sprouts, da ɗigon mai. Ji dadin! zafi ko sanyi kuma ana iya shirya shi a ranar da ta gabata. Idan kayi ado da croutons ko shavings na Parmesan, yi shi a cikin matsakaici don rage yawan adadin kuzari.
Yadda za a dafa da zabi bishiyar asparagus: hanyoyi da kakar
Wanke su kuma lankwasa kara har sai ya karye; jefar da bangaren fibrous. fararen fata Zai fi kyau a kware su. Hanyoyi masu sauri: gasasshen, gasasshen man shanu ko mai, dafaffen, dafaffen ruwa mai gishiri, gasa, ko gurasa tare da ParmesanKa guji yin girki don adana launi da laushi; koren ma ana iya ci. raw a cikin salads.
Su ne na hali kayan lambu na primaveraBayan kakar, da daskarewa Suna riƙe da abubuwan gina jiki sosai kuma suna aiki sosai a cikin creams.
Protein sachets na bishiyar asparagus cream: abin da ya kamata ka sani
Akwai creams nan take da aka tsara don abinci keto, low carb kuma daga asarar nauyi tare da bayanan martaba kamar kusan. 84,9 kcal kowane hidima, game da 17,9 g furotin kuma kawai 1,7 g na carbohydratesSuna yawan amfani kamar maye gurbin furotin Suna kan lokaci, suna taimakawa wajen adana ƙwayar tsoka, suna cikawa, kuma ana iya shirya su cikin mintuna; sun kuma dace da yanayi daban-daban. hypocaloric, hypoglycemic da hypolipidemia kuma yana iya haɗa ayyukan yau da kullun na wasanni Gina Jiki guje wa zafin yunwa da sake dawowa sakamako.
Duba sinadaran da kuma alamar alerjiYa zama gama gari don samun sunadaran kiwo (wani lokaci tare da lecithin sunflower), furotin waken soya, madarar madara mai ƙwanƙwasakamshin da ka iya ƙunshi burbushi na alkama/sha'ir, croutons na alkama, kirim mai tsami, gishiri, xanthan gum, potassium phosphates, anti-caking agents kamar magnesium carbonate da chives. Yi hankali idan kuna da hankali gluten, madara, ko soya.
Kariya da shawarwari
Ko da yake lafiya, bishiyar asparagus ya ƙunshi fructans da fiber wanda zai iya haifarwa gas ko kumburi Ga mutanen da ke da hanji mai mahimmanci ko IBS, daidaita sashi kuma kula da juriyar ku. Wannan shirin shine hypocaloricKada ku tsawaita wannan magani ba tare da kulawar ƙwararru ba, zauna lafiya, kuma ba da fifiko ga hutu da motsa jiki mai sauƙi. Ba a ba da shawarar lokacin daukar ciki, shayarwa, ko kuma idan kuna da ciwon koda ko hanta ko kuna shan takamaiman magunguna ba tare da tuntuɓar likita ba.
Hanya mai sassauƙa wacce ta haɗu da bishiyar asparagus miya Haɗa sabobin abinci mai wadatar furotin maras nauyi da kayan lambu iri-iri tare da halaye na rayuwa yana haɓaka sakamako mai ɗorewa kuma yana rage haɗarin sake dawowa.
