Pancakes gina jiki: mafi kyau girke-girke na da kiwon lafiya da kuma adana kyakkyawa!

Ba asiri da cewa domin ya kula da jikinsa a cikin mai kyau siffar ka bukatar ka bi rage cin abinci. Nutritionists bayar da shawarar kawar da gari da kuma high-kalori abinci domin cimma nauyi asara. Bugu da kari, da amfani da lafiya da abinci zai taimaka wajen hana da yawa cututtuka da suka shafi zuciya da jijiyoyin jini tsarin da gastrointestinal fili. Amma ba duka ne shirye ya ba up suka fi so abinci ga wani lafiya rage cin abinci. A wannan yanayin, nutritionists bayar da shawarar da ya nemi wani zabi ga m jita-jita. Alal misali, maimakon talakawa pancakes za ka iya ci pancakes gina jiki. Su yi amfani da shi ne na musamman shirye-shiryen da fasaha, godiya ga wanda suka za a iya samu tare da low-mai da kuma gina jiki. Ga wasu girke-girke na wadannan pancakes.

Classic gina jiki pancakes (ba tare da ci abinci)

Protein pancakes ba tare da ƙara gari yana dauke da wani classic misali na mai lafiya rage cin abinci. Don shirya su bukatar da wadannan sinadaran:

1. 300 grams na low-mai gida cuku da kuma unsweetened.
2. Da rabi na gina jiki rowa.
3. 5 kwai yolks.
4. 300 g na oat flakes.

Mix dukan sinadaran, ba su bar lumps. Zafi da kwanon rufi, zuba batter. Lokacin da fanke, gefuna juya launin ruwan kasa, juya shi a kan. Protein pancakes za a iya bauta tare da gyada ko almonds.

Tare da blueberries, kuma banana

Domin su dafa abinci stock da wadannan kayayyakin:

1. Uku kwai fata.
2. Daya ƙwauro gina jiki.
3. 500 grams na blueberries.
4. 500 grams na oat flakes.
5. Disintegrant (2 teaspoons).
6. Rabin cikakke banana.

Saka da hatsi a cikin wani blender, kara har gari. Sa'an nan kuma ƙara da yin burodi foda, furotin, banana da kuma gina jiki, duk mix sake. A cakuda na gina jiki pancakes vsypte blueberries da dama. Za ka iya nan kuma ci gaba kai tsaye zuwa frying pancakes. Suna bukatar su soya 30 seconds a gefe daya da kuma 40-45 - a cikin wasu. Kafin bauta wa, ba za ka iya ado da ragowar blueberries da ayaba.

buttermilk pancakes

Pancakes furotin daga yogurt bukatar yawa abinci don dafa abinci, amma reviews nuna cewa su a zahiri narke a cikin bakinka.

1. 600 ml nonfat yogurt.
2. 500 grams na gari.
3. 500 grams na oat flakes.
4. A tsunkule na gishiri.
5. Daya teaspoon na yin burodi foda.
6. 500 ml na skim madara.
7. 3 kwai gwaiduwa da furotin da kuma daya.
8. Vanilla sugar.
9. Fresh berries (blueberry, rasberi, strawberry da kuma kama. D.).

Gari, yin burodi foda, oatmeal da gishiri tare a wani saucepan, saro a cikin sauran madara, yogurt, sugar, vanilla da kuma qwai. All whisk da kyau. The biyu gaurayawan aka hade, tsoma baki don haka ba don samun lumps. Lokacin da ka karɓi da rarrabuwa kullu, za ka iya ƙara berries kuma dafa pancakes a frying kwanon rufi. Kefir shirya pancakes game 1.5 minutes a gefe daya da kuma guda a kan wasu.

cakulan crepes

Protein Pancakes tare da cakulan dandano - mai girma tashi zuwa rana. Wannan tasa ya dauke ka ruhohi da kuma kafa a hanya mai kayu. Don shirya cakulan pancakes gina jiki, Stock sama a kan wadannan sinadaran:

1. Rabin gina jiki rowa. Don bunkasa dandano na cakulan, zabi mai gina jiki da dandano na gyada man shanu.
2. 5 kwai sunadaran.
3. 1 tablespoon na gyada man shanu.
4. 2 tablespoons kwakwa flakes.

Kwai fata na farko zuwa bulala sa'an nan Mix dukan sinadaran. Yana da muhimmanci cewa wani lokacin farin ciki batter. Bayan da kulla samfurin, tabbatar da cakuda for gina jiki pancakes da babu lumps. Idan duk ke da kyau, fara zuba kullu uwa preheated griddle. Gasa a matsayin na yau da kullum pancakes. Lokacin da ake ji za ka iya ado da kirki ba, gyada man shanu ko 'ya'yan itace.

banana pancakes

Don shirya banana gina jiki pancakes bukatar wadannan sinadaran:

1. 1 gina jiki sunã rãyar da kyau tare da vanilla dandano.
2. 300 grams na kwakwa flakes.
3. 1 cikakke banana.
4. 1 tablespoon na kwakwa da man fetur.
5. 6 qwai.
6. Kirfa.
7. Maple syrup (dandana).

Protein pancakes tare da banana shirya kamar haka: na farko da kwai sosai Amma Yesu bai guje, sa'an nan suka kara kwakwa flakes, rabin banana, niƙa a cikin Mush, kadan Maple syrup. Duk kayayyakin an gauraye da juna har wani taro yi kama. Kwakwa da man fetur kamata a mai tsanani a cikin wani obin na lantarki, sa'an nan kuma ƙara da fanke, mix.

Zafi da kwanon rufi, zuba kadan man fetur da kuma fara frying da pancakes. Suna shirya a cikin wannan hanya kamar yadda na yau da kullum pancakes. A lokacin da bauta za ka iya zuba da saurã daga Maple syrup kuma ado da banana.

Protein Pancakes tare da strawberries da almond man fetur

Domin shirya wannan sunadari pancakes, kana bukatar wani m na kayayyakin:

1. 1 sunã rãyar da gina jiki, zai fi dacewa tare da wani vanilla dandano.
2. 400 ml na ruwa mai tsarkakẽwa.
3. 3 kwai gina jiki.
4. A bit na sabo strawberries.
5. 1 tablespoon na almond man fetur.
6. Maple syrup.
7. 1 teaspoon sukari canza.

Mix dukkan sinadaran. Da zaran batter zai santsi daidaito, za ka iya fara frying da pancakes a kan matsakaici zafi. Su sau da yawa buƙatar kunna: game da sau daya a kowace rabin minti daya. Kafin bauta wa, zuba uwa farantin kadan almond man shanu a saman, ƙara abun zaki, Maple syrup kuma wani strawberry yanke a cikin rabin.

Protein pancakes Fast abinci

Protein pancakes, da girke-girke na wanda aka bai kasa, an shirya kawai uku sinadaran:

1. Rabin cikakke banana.
2. 1 kwai gwaiduwa.
3. 2 kwai fata.

Beat yolks da kuma fata har sai foamy jihar. Mash da banana da cokali mai yatsa, ƙara da shi zuwa ga kwai ruwa. Saro kayayyakin har cakuda thickens. Bayan haka, za ka iya soya da pancakes.

Protein pancakes - shi ne manufa tasa domin karin kumallo, wanda ya cika ka da amfani microelements a kan yawan aiki a ko'ina cikin yini.