Samun nasara a gida: yadda ake dafa abinci, girke-girke * Gicciye

Wanda ya karu shine hadaddiyar giyar mai yawan kalori, wanda 30-40% daga cikinsu sunadarai ne kuma 60-70% sune carbohydrates. Anyi amfani dashi don samun nauyin tsoka. A cikin kayan, za mu raba muku girke-girke kan yadda ake samun ingantaccen mai lafiya da hannuwanku a gida.

Haɗuwa da nau'ikan

Wanda ya ci ribar ya hada da:

tushe - madara, yogurt ko ruwan 'ya'yan itace;
sunadarai - cuku na gida, furotin whey, ko madara mai madara;
carbohydrates - zuma, jam, hatsi, fructose, maltodextrin, ko dextrose.

Dogaro da nau'ikan carbohydrates, masu riba iri biyu ne:

tare da babban glycemic (carbohydrate) index (GI) tare da sauri (sauƙi) carbohydrates;
matsakaici zuwa low GI tare da jinkirin (hadadden) carbohydrates.

A cikin jinkirin carbohydrates, yawan shigar glucose cikin jini yayi kadan. A saboda wannan dalili, tare da amfani da su, bayyananniyar kwayar cutar ba ta faruwa.

Ana ba da shawarar ɗaukar masu riba daidai a tsakanin cin abinci da kuma kai tsaye bayan horo, 2-3 na 250-300 ml na mutanen da ke da sihiri na asthenic (ƙananan mutane ko ectomorphs) da 1-2 don endo- da mesomorphs. Daidaita cin abinci zai taimaka muku samun ƙarfin tsoka.

Ana iya yin ribar da hannu. Abubuwan girke-girke da ke ƙasa za su taimaka maka yin hadaddiyar giyar calori a gida.

Girke-girke

Hanyar girki mai sauƙi ce - haɗa dukkan samfuran da aka nuna kuma ku doke tare da mahaɗin.

Girke-girke	Sinadaran	Lura
Tare da koko da vanilla	Cokali 2 na koko koko 2 tablespoons vanilla 1 hannu na goro; 1 dinka na kowane berries; 150 g na yogurt.	Sara da kwayoyi da kuma nika 'ya'yan itacen.
Tare da kirki da cuku	180 g na cuku cuku; 50 g na kirki (ko wasu kwayoyi); 2-3 tablespoons na zuma; Ayaba 2-3; Miliyan 600 na madara na kowane mai ciki (ko ruwan lemun tsami).	Pre-sara da kwayoyi, hada ayaba.
Tare da lemun tsami, zuma da madara	rabin lemun tsami; rabin ayaba; 100 g na cuku na gida tare da ƙaramin adadin mai; 1 zuma tablespoon (ko jam) Madara miliyon 150 (ko ruwan 'ya'yan itace).	Bayan an samu taro mai kama daya, ana matse ruwan 'ya'yan itace daga rabin lemun tsami, wanda aka kara wa mai ribar kafin amfani dashi.
Tare da kirim mai tsami da tashi kwatangwalo	250 g kirim mai tsami 10% mai; 2 ayaba; 6 qwai quail; 2 tablespoons rosehip syrup 200 ml na madara.	Cakuda ayaba.
Tare da almond da zuma	20 ml na kefir; 1 tablespoon na almond Oatmeal 100 ml; 1 zuma karamin cokali.	Pre-niƙa almon.
Tare da bran da 'ya'yan itace	50 g oatmeal; 10 g na bran; 5-10 g fructose; wani abincin furotin na waken soya; gilashin 'ya'yan itace; gilashin madara na kowane mai abun ciki.	Ana sarrafa kayayyakin tare da abin haɗawa sau biyu: kafin da bayan ƙara madara.
Tare da inabi, qwai da oatmeal	60 g oatmeal; 150 g inabi; 2 tablespoons na rasberi jam sunadarai na qwai kaza 4; 250 ml na madara.	Yi amfani da mazurari don sauƙin cire gwaiduwa daga farin kwai.
Tare da raspberries da oatmeal	200 ml na madara; 100 g na gida cuku; 50 g oatmeal; 1 kofin raspberries	Yin aiki ya ƙunshi kimanin 30 g na furotin. Wannan ribar yafi dacewa bayan motsa jiki ko da daddare.
Tare da lemu da ayaba	100 g cuku mai ba da kitse; 2 tablespoons na fructose; Ayaba; 100 ml ruwan lemun tsami; 200 ml na madara.	Ayaba na bukatar a nika shi.
Tare da cuku na gida, 'ya'yan itace da farin kwai	50 g cuku mai ba da kitse; 1 yanki na tafasasshen furotin; 40 g na kowane berries; babban cokali na zuma; 200 ml na madara.	Pre-hada da berries.
Tare da strawberry	gilashin madara; Ayaba; 100 g strawberries; 2 danyen kwai.	Za a iya maye gurbin ƙwai kaza da ƙwai quail.
Tare da madarar foda da jam	2 tablespoons na madara foda; 150 ml na madara na yau da kullum; 2 tablespoons blueberry jam 2 tablespoons na granulated sukari.	Zai fi kyau a sha duka nau'ikan madara ba tare da mai ko tare da mafi ƙarancin adadin mai mai ƙanshi ba.
Tare da kofi	300 ml na madara; Cikakken karamin cokali 2 5 g vanilla sukari; 100 g oatmeal; Ayaba.	Cakuda ayaba.
Tare da busasshen apricots da man gyada	dintsi na busasshen apricots; dinbin zabibi; 2 tablespoons gyada man shanu sunadarai na qwai kaza 2; 200 ml na madara.	Zai fi kyau a sha madara mara kyau, maimakon kaza zaka iya amfani da qwai kwarto (guda 3).