Don jin daɗin abincin da muke ɗauka a matsayin abubuwan sha'awa na lokuta kamar Kirsimeti, Ista da bazara, dole ne mu kasance da halayen cin abinci mai kyau yau da kullun don samun abinci mai kyau. Don yin wannan, yana da mahimmanci don sanin wasu girke-girke na lafiyayyan abincin dare Abin da za ku iya yi don kiyaye jikin ku tare da abubuwan gina jiki da yake bukata.
A cikin wannan labarin za mu gaya muku wasu mafi kyawun girke-girke masu lafiya da abin da kuke buƙatar yin su.
Muhimmancin dakatar da halayen lafiya a kullum
Haɓaka halayen cin abinci mai kyau yana da mahimmanci don haɓaka abincinmu da lafiyar gaba ɗaya ta hanyar haɗa abinci mai gina jiki. Lokaci na abincin dare yana taka muhimmiyar rawa a cikin wannan binciken. A ƙarshen rana, sau da yawa muna jin gajiya kuma mu juya zuwa ga gadaje na ƙaunatattunmu don ta'aziyya, yayin da Calories da fats da muke cinyewa ba sa ƙonewa.
Don kula da lafiya, yana da kyau a guji yin barci nan da nan bayan cin abincin dare kuma zaɓi hanyoyin dafa abinci mai kyau kamar su tuƙi, gasa ko gasa maimakon dogaro da abinci da aka shirya. Yana da mahimmanci don zaɓar nau'in abincin dare mai kyau don tabbatar da salon rayuwa mai kyau.
Lafiya kalau
waldorf salatin
Don mutane 4
- Salati head 4
- Seleri rassan 3
- Granny Smith Apple 2
- Walnuts 125 g
- Sultana raisins 125 g
- Kwai gwaiduwa 1
- vinegar 30 ml
- Man zaitun mai ban sha'awa 150 ml
- Salt dandana
Da farko, wanke da sara daidai sassa na ƙwanƙwaran apples da seleri cikin ƙananan guda. Bayan haka, ƙara ɗimbin yankakken goro. A cikin wani kwano daban, sai a hada zuma cokali daya, ruwan lemun tsami cokali daya, da rabin kofi na mayonnaise sai a hade sosai. Zuba wannan cakuda akan cakuda apple, seleri da goro a gauraya har sai 'ya'yan itatuwa da goro an rufe su gaba daya. A ƙarshe, ku bauta wa salatin Waldorf sanyi kuma ku ji daɗin haɗuwa mai daɗin daɗi.
Abincin teku
A cikin filin gastronomic, jita-jita na abincin teku abinci ne da ake buƙata sosai. Amfani da sabbin abincin teku, da suka haɗa da kifi da kifi, shine alamar waɗannan jita-jita. Daga sushi zuwa kifi da kwakwalwan kwamfuta, ana iya samun jita-jita na abincin teku a cikin nau'o'i da salo daban-daban a duniya. Yawan cin abincin teku kuma ya sa ya zama sananne a cikin jita-jita da yawa, ciki har da salads da miya. Ko dai abincin abincin teku ne mai kyau ko kuma ɗanɗano mai sauƙi na shrimp, jita-jita na cin abincin teku tabbas zai faranta ran kowane mai son abincin teku.
Lokacin amfani da kifin daskararre, yana da mahimmanci don defrost shi daren da ya gabata. Sanya shi a kan tarkace a cikin mafi ɗumi na firij don ya bushe. Da zarar an sauke, A bushe kifi da kyau tare da takarda dafa abinci. Yin amfani da wuka mai kaifi, yanke kifin a cikin cubes masu girman cizo. Daga nan sai a ware wadannan guga don amfani daga baya.
Ga mutum 1
- Fresh tuna 150 g
- Busassun wakame ruwan teku 3 g
- Busassun hijiki ruwan teku 2 g
- albasa karama 1
- Ganye 3
- 1 kanana ko matsakaici babban avocado
- Baki da/ko farin sesame tsaba 5 ml
- Low gishiri soya miya 5 ml
- Zabin man sesame 2 ml
- busasshen barkono dandana
- Lemon tsami ko ruwan lemun tsami
- gishiri kadan
Da farko dai Fara ta hanyar sake shayar da ciyawan wakame da hikiki a cikin kwano na ruwan zafi kamar minti 5 zuwa 10. Da zarar an sake ruwa, sai a zubar da ciyawan ruwan teku da kyau kuma a yayyanka shi da kyau. Sa'an nan kuma, ci gaba da wankewa da kuma yayyafa chives da chives. Yanke avocado cikin ƙuƙuka, ba tare da fata ba. Don ƙara ƙarin zurfin dandano, za ku iya zaɓar don gasa tsaba na sesame.
Fara da sanya kifi a faranti ko faranti sannan Hada shi da ciyawa, rabin chives, soya sauce, man sesame, gishiri da dash na barkono cayenne.. Bayan an haɗa su da kyau, canja wurin cakuda zuwa kwanon abinci. Domin tabawa mai yaji, sai a digo kadan na lemun tsami ko ruwan lemun tsami a kan yankakken avocado kafin a zuba a cikin kwano. A ƙarshe, yi ado da farantin karfe tare da sauran chives don ƙarin taɓa launi.
Nonon kaji masu tsami
Gabaɗaya, idan aka kwatanta da sauran nama, ana ɗaukar kaji mai sauƙi. Duk da haka, ya kamata a lura cewa raguwa mai laushi kuma yana da wurin su a kan tebur. Bugu da ƙari, zomaye suna ba da zaɓi mai araha kuma mai daɗi tare da ƙarancin adadin kuzari, yana mai da su sauƙi haɗawa a cikin abincin ƙarshe na rana.
Don mutane 3
- 3 nonon kaji
- Provencal ganye dandana
- 2 lemun tsami
- Man zaitun mai ban sha'awa 100 ml
- White ruwan inabi 100 ml
- Gishiri da barkono dandana
Da farko, za mu tabbatar da cewa dukan nonon kajin ba shi da alamun fata ko kasusuwa, sa'an nan kuma mu ci gaba da dafa naman da gishiri da barkono. Sannan ana sanya nonon kajin a cikin babban jakar daskarewa da aka tsara don maimaita amfani, da Ana saka 100 ml na mai da 100 ml na farin giya a cikin jakar.
Da farko, mun zaɓi ganyayen da muka fi so. Ana ba da shawarar Basil, faski, da cilantro, amma jin daɗin zaɓin abubuwan da kuka fi so, kamar chives, marjoram, ko sage. Sa'an nan kuma mu yanyan ganye kuma mu sanya su a cikin jakar daskarewa. A karshe, mun yanke lemon tsami guda biyu kuma mu sanya su a cikin jaka daya.
Bayan mun zuba lemuka da ganye a cikin jaka tare da nonon kajin, sai mu rufe jakar, mu cire duk abin da ya wuce kima, kuma Muna tausa jakar don tabbatar da an rarraba kayan yaji daidai gwargwado. Da zarar an gama, sai mu bar kajin a cikin firiji don tsawon sa'o'i biyu zuwa hudu, yana ba da damar dandano don saka naman kafin dafa shi.
Wild bishiyar asparagus omelet
Idan ya zo ga zaɓin abincin karin kumallo, mutum ba zai iya taimakawa ba sai dai tunanin kayan masarufi kamar qwai da omelet. Duk da haka, akwai kuma wasu zaɓuɓɓuka masu dadi da yawa don la'akari.
A cikin tarihi, daya daga cikin abincin da aka fi yi a lokacin abincin dare shine ƙwai. Yana da riba, sassauƙa da sauƙi don dafa abinci, ban da zama mai gina jiki da amfani ga lafiyar mu. Za mu iya shirya ƙwai ta hanyoyi daban-daban, kamar su ƙwai, tafasa, gasa, juya su cikin omelet, da dai sauransu.
Don mutane 2
- Wani gungu na bishiyar asparagus
- 4 qwai
- Sal
- Olive mai
Don shirya bishiyar asparagus, mataki na farko shine a yanka su cikin ƙananan guda kuma a wanke su da kyau. Bayan zubar da ruwan da ya wuce gona da iri, a shafa su a hankali don cire duk wani danshi da ya rage. Azuba mai kadan kadan a cikin kaskon soya har yayi zafi sannan a zuba bishiyar asparagus a cikin kaskon. Ana bada shawara don dafa su a kan zafi kadan don kauce wa konewa.
Da farko, fasa ƙwai a cikin kwano kuma ƙara gishiri kaɗan. Na gaba muna zubar da bishiyar asparagus kuma mu haxa su tare da ƙwai da aka tsiya. A ƙarshe, muna dafa omelet a cikin kwanon rufi, juya shi don bangarorin biyu su dafa daidai.
Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da wasu hukunce-hukuncen lafiya waɗanda zaku iya haɗawa cikin abincinku.