Menene akwai a cikin Azumi? 16 lafiyayyen girke-girke

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Babban Lent muhimmin lamari ne ga Orthodox. Shiri don Easter yana farawa da azumi. Wannan lokacin tsarkakewa ne ba kawai ga jiki ba, har ma da rai. Abinci yayin azumi yana canzawa sosai. Dole ne ku manta game da jita-jita da aka saba da ku kuma sauya zuwa kayan abinci.

Abincin dabbobi - ƙwai, madara, cuku, nama, man shanu da sauransu, an cire su daga abincin. Samun abinci da aka shirya a gida bazai zama mai gishiri mai yawa ba ko ƙanshi da kayan ƙanshi. Wannan overkill ne Ya kamata ɗanɗano na abinci ya zama ba ji ba gani, tsaka tsaki.

A cewar masu ilimin abinci mai gina jiki, abincin tsire ba ya cutar da jiki. Duk bitamin, abubuwan alamomin, ana iya samun sunadarai daga kayan lambu, 'ya'yan itatuwa, namomin kaza, legumes. A lokacin azumi, tare da kiyaye shi tsayayye, an tsarkake jiki, an cire gubobi.

Janar kwatance game da abinci mai gina jiki da rana

Daga Litinin zuwa Juma'a na makon farko na azumi, an yarda a ci abinci mai sanyi, babu kitse mai kayan lambu, ba magani mai zafi.
Ranaku masu tsauri na lokacin azumi sun hada da sati na farko, da Litinin, Laraba, Juma'a ta biyu, ta uku, ta huɗu, ta biyar, ta shida.
Daga samfurori a cikin tsauraran kwanaki, an yarda da gurasar da aka gasa ba tare da madara da man shanu ba.
Talata da Alhamis - Kuna iya cin abinci mai zafi, amma babu ƙwayoyin kayan lambu.
A ranar Asabar da Lahadi, ana ba da izinin ƙara man sunflower a cikin jita-jita.
Abincin ya kamata ya wadatar da bitamin ta hanyar ƙara ganye, kayan lambu da 'ya'yan itatuwa.
Azumi lokaci ne da zaka iya gwada wasu nau'ikan hatsi - sha'ir, gero, masara, lentil.
Yi amfani da busassun 'ya'yan itace, zuma, namomin kaza, kwayoyi, da kuma wake. Suna tallafawa jiki, suna da wadatattun abubuwa, sunadarai, carbohydrates.

Salatin

Abincin girke-girke na Salatin Gwanin

couscous groats 200 g
kokwamba 1 pc
lemun tsami 1 pc
rumman 1 pc
sabo ne Mint 1 bunch
zuma 1 tbsp. l.
man zaitun 2 tbsp l.

Calories: 112 kcal

Sunadaran: 3.8 g

Fat: 0.2 g

Carbohydrates: 21.8 g

Shirya couscous kuma sanya a cikin akwati mai zurfi.
Hada lemon tsami, mai, gishiri a zuba a cikin shinkafa, a motsa.
Zuba pomegranate tsaba a saman, ƙara grated lemun tsami, yankakken Mint, kokwamba yankakken cikin yanka, zuma.
Don haɗa komai.

Salati a shirye yake ya ci.

Salatin Avocado

Avocado zai biya maka yunwa da kyau. Wannan samfurin kalori ne mai yawa. Salatin da shi zai cika rashin bitamin kuma zai ɗanɗana jiki.

Sinadaran:

avocado daya;
kamar tumatir guda biyu;
albasa daya matsakaici;
kokwamba biyu;
gram ɗari biyu na radish;
gishiri;
lemun tsami.

Shiri:

Yanke duk abubuwan da aka gyara.
A yayyanka albasa sannan a jika lemon tsami na tsawon minti 10.
Mix.
Season tare da lemun tsami ruwan 'ya'yan itace.
Lokacin da aka ba da izinin kitse na kayan lambu, ƙara man zaitun.

Salatin daga kayan lambu da aka sani

Sinadaran:

kilogram na kabeji;
babban barkono mai kararrawa;
kamar wata kokwamba;
wani gungu na sabo dill;
babban cokali na sukari;
karamin gishiri;
tebur vinegar - daya, biyu tbsp. cokula;
man kayan lambu.

Shiri:

Sara kabeji a cikin bakin ciki, biranen barkono, kokwamba a cikin tube, sara daushin.
Mix kabeji da gishiri, vinegar, sukari da niƙa tare da hannayenku har sai ruwan 'ya'yan itace ya bayyana, sannan a ƙara barkono da kokwamba, a ɗabaɗa mai.

Turawa

Buckwheat porridge tare da kayan lambu

Kuna iya ɗaukar kowane kayan lambu ku ɗanɗana.

Sinadaran:

buckwheat;
albasa daya;
karas ɗaya;
barkono daya;
tumatir daya;
eggplant daya;
ganye;
tafarnuwa;
koren wake - 100g;
zaitun ko man sunflower - 2 tbsp. cokali.

Shiri:

Buckwheat don ƙayyadadden adadin kayan lambu, ɗauki gram ɗari biyu.
Da farko, ana soya albasa da karas a cikin kwanon rufi.
Sannan ana saka musu barkono da eggplant.
Stew na kimanin minti bakwai, rufe kwanon rufi da murfi.
Ana aika wake zuwa cikin kwanon rufi. Cook don karin minti 5.
An kara buckwheat da aka wanke a cikin kayan lambu, an zuba ruwa (na kashi 1 na buckwheat, sassan ruwa 2).
Saka yankakken tumatir, tafarnuwa a saman, sa gishiri kadan a dafa har sai yayi laushi.

Buckwheat ya kamata ya zama mai lalacewa, ba tare da ruwa mai yawa ba.

Shirya bidiyo

Oatmeal tare da kwayoyi da busassun 'ya'yan itace

Kayan hatsi na yau da kullun akan ruwa yayin azumi za a iya bambanta ta hanyar ƙara kwayoyi, 'ya'yan itatuwa masu ɗanɗano, zabibi, busassun' ya'yan itace. Ana yin girke-girke na oatmeal mai zuwa da waɗannan sinadaran.

Sinadaran:

gilashin oats mai birgima;
30 g na dia canan itace da cana driedan busassun drieda ;an itace;
50 g na kwayoyi;
dan gishiri;
wasu fresha fruitan itace.

Shiri:

Saka hatsi mai birgima, kwayoyi, 'ya'yan itace, busassun' ya'yan itace, gishiri a cikin tukunyar. Muna daukar gilashin ruwa biyu. Cooking don 12-15 minti. Lokacin hidimtawa, ana iya ado da tasa da sabbin 'ya'yan itace ko' ya'yan itatuwa.

Abincin farko

Borscht a cikin jinkirin dafa abinci

Zai ɗauki awanni 2 don girki, amma sakamakon ya cancanci lokacin. Ya zama wadatacce, mai ɗanshi, mai kauri borscht. Masun ruwa da yawa yana kiyaye dandano, ƙanshi da fasalin kayan lambu.

Sinadaran:

babban gwoza;
karas daya ko biyu;
albasa daya;
babban barkono;
kabeji - kwata na matsakaici shugaban kabeji;
dankali uku;
litere na ruwa;
gishiri dandana;
ganyen bay biyu.

Shiri:

Yanke kayan lambun cikin cubes, tube, da sauransu. Kayan da aka shirya, banda dankalin turawa, sai a saka su a cikin kwandon multicooker, kara rabin gilashin ruwa.

Kusa, dafa rabin sa'a a yanayin tiyata. Sa'an nan kuma ƙara yankakken dankali, gishiri, ruwa. Cook na wani sa'a a cikin yanayin miya.

Lean solyanka tare da namomin kaza

Sinadaran:

150 g sauerkraut;
400 g sabo ne kabeji;
150 g na albasa da karas;
200 g na bushewa da sabo ne namomin kaza;
200 g pickled kokwamba;
3 tablespoons na pickers capers
kowane sabo ganye;
ganyen bay guda uku;
5 tablespoons tumatir manna;
kayan yaji da gishiri dan dandano;
zaitun.

Shiri:

Jiƙa busassun namomin kaza, ƙara wani lita da rabi na ruwa idan ya yi laushi. Cook na rabin sa'a.
Yanke sabo ne namomin kaza cikin yanka. Ki markada karas. Sara da albasa ki soya. Finely sara da kabeji. Yanke cucumbers kuma.
Carrotsara grated karas, cucumbers, sauerkraut a cikin soyayyen albasa. Fitar da minti uku.
Add kabeji sabo, gishiri, taliya. Cook don karin minti 15.
Freshara sabo, capers, ganyen bay zuwa tafasasshen namomin kaza.
Canja kayan lambu zuwa roman naman kaza kuma dafa wani minti 10.
Zuba ganye, gishiri kadan, kayan yaji.
Kashe mashin din mai yawa kuma bari giyar borscht.

Idan kuna so, zaku iya ƙara wani abu naku ko cire abin da ba ɗanɗano ba.

Bidiyo girke-girke

Lean miya - girke-girke mai sauƙi

Sinadaran:

kilogram na kabeji;
dankali biyar;
karas uku;
albasa biyu;
tafarnuwa shida;
kowane koren;
gishiri dandana;
man kayan lambu.

Shiri:

Yanke kabeji, nutsad da shi a cikin lita 2.5 na ruwa, kara gishiri, dafa shi na rabin awa. Sara albasa, karas, tafarnuwa.
Da farko za a soya tafarnuwa da sauƙi, ƙara albasa da karas a ciki sannan a soya har sai ruwan kasa ya yi fari.
Potatoesara dankali a cikin kabeji, dafa minti 10, sannan ƙara kayan lambu mai soya.
Tafasa na mintina 5, kashe.
Jefa cikin ganye, bar shi na mintina 15.

Darussa na biyu

Lean pilaf tare da namomin kaza

Sinadaran:

400 g na shinkafa;
600 ml na ruwa;
biyar sabo zakara;
babban albasa guda daya;
tafarnuwa biyu;
gishiri, allspice dandana;
20 ml soya miya;
ganye;
wasu man kayan lambu don soya;
turmeric.

Shiri:

Soya shinkafa har sai ta fito fili - mintuna 5. Waterara ruwa, gishiri, barkono, turmeric. Rufe akwatin tare da murfi kuma dafa kimanin rabin sa'a a ƙananan wuta.
Da kyau a yanka albasa cikin cubes, naman kaza a yanyanka. Soya su tare.
Sauceara miya ga namomin kaza da albasa, ƙara gishiri da stew.
Sara da kayan lambu da tafarnuwa, a jefa a soya.
Mix da shinkafar da aka shirya da soyayyen naman kaza. Pilaf ya shirya.

Yankakken dankalin turawa tare da Peas

Sinadaran:

kilogram na dankali;
gilashin wake na gwangwani;
karamin albasa daya;
gishiri;
ganyen bay daya;
kayan yaji, dandana;
man kayan lambu don soyawa;
gari don mirgina

Shiri:

Tafasa dankali a cikin ruwa tare da ganyen bay. Yi dankakken dankali daga ciki.
Da kyau a yanka albasa, a soya har sai da zinariya ta zama ruwan kasa sannan a gauraya da mai kyau. Yayin shirya albasa, zaku iya ƙara turmeric da paprika.
Zuba a cikin Peas ba tare da ruwa ba, gishiri da motsawa.
Ya rage don ƙirƙirar yankakken, mirgine a cikin gari kuma sanya shi a cikin kwanon mai na soya mai mai.
Soyayyen a garesu, ayi aiki da tumatir, naman kaza, da kayan miya daban daban.

Lean naman kaza kabeji Rolls

Sinadaran:

700 g na namomin kaza (champignons, kawa namomin kaza ko wasu);
shugaban kabeji mai nauyin kilogram ɗaya da rabi;
karas biyu;
gram dari biyu na shinkafa;
albasa daya;
gishiri, ganye, barkono, ƙasa don dandana;
4 bay ganye;
4 barkono barkono;
3 tbsp. l. tumatir;
kayan lambu don soya.

Shiri:

Shiri na kabeji ganye. Yaga ganyen na sama. Yi 'yan yankakken kututturen kututturen, sa kan a cikin ruwa, dafa a cikin ruwan zãfi na kimanin minti 5. Bayan cire kan kabeji daga cikin ruwan, cire ganyen mai taushi. Lokacin da kuka isa sabo ganye, maimaita hanya. Kar a dafa da yawa, in ba haka ba zasu fara karyawa.
Cook shinkafa na kimanin minti bakwai.
Ki markada karas da albasa.
Finely sara da namomin kaza.
Ki soya karas, namomin kaza, albasa, ki kara musu shinkafa.
Season da gishiri, barkono da dama. Minced nama ya shirya.
Gaba, ana ɗaukar ganyen kabeji. Adadin da ake buƙata na naman naman kaza an aza shi kuma an nade shi a cikin ambulan. Ana jujjuya kayan kabeji a jeri ɗaya tam ga juna.
Cooking miya. A soya garin ɗan gari a ɗan mai, a sa tumatir a zuba a ruwa miliyan 500. Gishiri miya, barkono kuma barshi ya dahu na minti 3. Ana zuba kayan marmarin kabeji tare da miya, ganyen bay da barkono ana yada su a saman. Cook a cikin tanda na minti 40-50. Yanayin zafin jiki digiri 200.

Sha'ir sha'ir tare da kabewa

Sinadaran:

200 g na sha'ir na lu'u-lu'u;
600 ml na ruwa;
albasa daya;
270 g kabewa;
babbar karas ɗaya;
30 g na man kayan lambu;
gishiri, barkono, ƙasa dandana.

Shiri:

Sanya sha'ir ɗin lu'ulu'u a cikin ruwa dare ɗaya. Yi niyya da kabewa.
Drain ruwan daga sha'ir kuma zuba a ruwa mai kyau. Haɗa grits tare da kabewa.
Dama kuma dafa shi na kimanin awa ɗaya a kan ƙananan wuta. Idan ruwan ya tafasa, zaku iya karawa.
Yanke albasa ki soya. Ki nika karas din ki ci gaba da soyawa da albasa.
Mix alawa da gasa. Kabawa da barkono, gishiri a ajiye a wuta mara minti biyar.
Bari a tsaya a ƙarƙashin murfin.

Desserts da kek

Kukis na Oatmeal

Sinadaran:

75 g oat gari;
140 g kowane sukari da garin alkama;
3 tablespoons na kowane ruwan 'ya'yan itace;
50 g na kayan lambu;
⅓ teaspoon na gishiri da soda.

Shiri:

Muna haɗuwa da sinadaran bushe (gishiri, sukari, gari, soda). Sanya man shanu da ruwan 'ya'yan itace, sannan a hankali a zuba cikin cakuda tare da gari.
Knead da kullu, ya zama mai taushi, mai taushi, kar ya tsaya ga hannayenku.
Fitar da shi, yanke shi zuwa murabba'ai ko amfani da masu yanka cookie.
Muna gasa a cikin tanda na minti 10 a digiri 200.
'Ya'yan' ya'yan itace da aka kwaɓa, kwayoyi, busassun 'ya'yan itatuwa za a iya ƙara su ga kullu.

Kudin lika na lemu

Abin da kuke bukata:

150 g na lemun tsami wanda aka matse sabo, sukari, kayan lambu mai (mai);
zest na babban lemu;
380 g gari;
biyu tbsp. ruwa;
daya tbsp. ruwan inabi;
sulusin gishiri;
cokali daya na soda.

Shiri:

Mix ruwan 'ya'yan itace, man shanu, sukari. Jira har sai sukari ya narke, ƙara gari, gishiri, zest, ƙara vinegar.
Knead a yi kama kullu. Hada soda soda da ruwa kuma kara zuwa kullu.
Man shafawa da kek ɗin kek da kayan lambu, a yayyafa shi da ɗan gari sannan a shimfida taro.
Gasa tsawon minti 40 a digiri 180. Yayyafa daɗin da aka gama da sukarin icing.

Kekin Napoleon - sirara

Cake sinadaran:

gilashin man kayan lambu;
gilashin ruwan ma'adinai tare da gas;
0.5 tsp gishiri;
4 kofi da rabi na gari.

Sinadaran don cream:

200 g semolina;
300 g sukari;
litere na ruwa;
150 g almond;
lemun tsami daya

Shiri:

Gurasa. Zuba ruwa a cikin man sannan a zuba gishiri. Zuba gari a cikin kayan hadin a ƙananan ƙananan kuma a nika kullu ɗin da ba shi da danko.
Rike kullu a cikin firiji don awanni 2-3.
Raba girman kashi 12 ko 15. Mirgine kowane yanki sirara, gasa na mintina 5-7.
Bayan mirgina, kar a manta da yin kwalba da cokali mai yatsa. Zazzabi - digiri 200.
Kirim. Ki nika almond a ciki, a zuba a ruwa. Zai zama kamar madara.
Mix shi da sukari, saka wuta. Bayan tafasa, a hankali ƙara semolina.
Cook har sai kun sami wani lokacin farin ciki. Cool, zuba cikin lemun tsami da yankakken zest, ya doke tare da blender.
Ki shafa mai ki bar su su jika na tsawon awanni 5. Yayyafa saman tare da marmashi daga kek ɗin.

Gasa apples da kwayoyi da zuma

Sinadaran:

manyan apples guda huɗu tare da kakkaura, madaidaitan ɓangaren litattafan almara;
60 g na goro da zuma daidai gwargwado;
hudu na sukari;
Art. kirfa.

Shiri:

Wanke apples, cire ainihin, fadada zuwa sama, ba tare da keta ba.
Zuba karamin cokalin sukari a cikin ramin. Cinan ɗan kirfa a kanta, kuma walnuts kammala abun.
Man shafawa siffan da man kayan lambu. Tuffa bai kamata ya taɓa su ba. Kiyaye nisan aƙalla santimita uku.
Gasa a cikin tanda na kimanin rabin awa a 180. Tabbatar cewa kwasfa ba ya fashewa sosai.

Saka 'ya'yan itacen da aka gama a kan leda mai laushi sannan a zuba zuma mai ruwa-ruwa.

Abin da suke ci a gidajen ibada a lokacin azumi

Babu wata ƙa'idar abinci ta yau da kullun don duk gidajen ibada da aka haɗu tare. Yarjejeniyar tana fifita tsarin jita-jita da samfuranta, daidai da ƙa'idodin da aka yarda dasu gaba ɗaya.

Sufaye na Athos suna cin abincin teku a ranakun Asabar da Lahadi, ban da kifi.
An uwan Cyprus, banda Laraba da Juma'a, suna shirya dorinar ruwa tare da kayan ƙanshi.
A yankunan arewa, mutane suna kashe kuzari sosai, saboda haka an bar kifi ya dau dumi. An ba shi izinin dafawa a ranar Lahadi.
Sufaye na gabas sun sami sauƙin magance yunwa, kuma kundin tsarin mulkinsu ya raba amfani da wasu nau'ikan kayan lambu da 'ya'yan itace a cikin yini.
Ga ruhubanawan Rasha, makon farko na azumi da na ƙarshe suna da tsaurarawa musamman. ‘Yan’uwa ba sa cin abinci a waɗannan kwanaki. Amma, a gare su, burodi, dafaffen dankali, dafaffun kayan lambu koyaushe a shirye suke.

Duk kayayyakin dabba ba su cikin abincin lokacin azumi.

Yadda ake cikakken menu don kowace rana daidai

Canje-canje na abinci yayin azumi, wanda zai iya shafar lafiyar jiki, don haka ya zama dole a ɗauki hanya mai mahimmanci don zana shirin abinci.

Babban abincin da ke kan tebur zai ƙunshi abinci na tsire-tsire, wake, hatsi, kayan lambu, 'ya'yan itatuwa, naman kaza, kwayoyi, da zuma.
Abincin da aka saba ya kamata a bar shi. Yakamata ya hada da karin kumallo, abincin rana, abincin dare, abincin dare.
Abincin dabbobi shine tushen furotin. Ba tare da shi ba, akwai jin yunwa. Babu buƙatar ɗaukar kayan zaki. Wannan zai zama mummunan ga adadi. Lido, namomin kaza, hatsi, da kwayoyi za su taimaka wajen cike rashin furotin. Gwanaye ne wajen wadatar da yunwa.
Hada kayayyakin waken soya a menu.

Jerin kayan abinci da aka halatta yayin azumi yana da girma sosai. Ana iya shirya cikakken abinci daga gare su.

Bidiyon bidiyo

Bayani mai amfani

Lean abinci - mai cin ganyayyaki. Ana amfani da kayan lambu da 'ya'yan itatuwa. A lokacin azumi, zaka iya rasa nauyi, rasa daga kilogram 2 zuwa 7 a mako. Abincin mai ƙananan kalori yana ba da nauyi. Abincin shuka yana sabuntawa, yana tsabtace jiki, yana saurin saurin motsa jiki, amma asarar nauyi yana yiwuwa idan baku jingina akan goro ba, hatsi tare da fruitsa fruitsan itace masu sweeta ,a, wanda ke contentara yawan kalori da ke cikin abinci.

Wadanda suke azumi a kai a kai ba kasafai za su iya fama da cututtukan zuciya ba, tasoshinsu na zama na roba na dogon lokaci, ana kiyaye cholesterol a matakin lafiya.

Littafin Mai Tsarki ya ce kin nishaɗi, yawan cin abinci aƙalla na tsawon lokacin azumi, yana taimaka wajan karkatar da tunani zuwa hanya madaidaiciya, kallon duniya daban, canza wani abu a rayuwa. Azumi ana ɗaukar shi a matsayin lokacin tuba, tsarkakewa ba jiki kawai ba, har da rai. Kamar dai mutum ya farka daga dogon baccin, yana ganin komai ta wata hanyar daban. Akwai sha'awar yin kyawawan ayyuka, don gyara tsofaffin kurakurai. Daga wannan matakin, hanyar zuwa ga Allah take farawa.

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