Xav tau qis-calorie thiab khoom noj khoom haus ci? Kuv hais kom ua mos thiab ntxhiab taub dag muffins thiab ncuav qab zib los ntawm ib lub khob noom cookie.
Cov ntsiab lus hauv daim ntawv qhia:
- Cov khoom xyaw
- Kauj ruam yog kauj ruam ua noj
- Daim ntawv qhia yees duab
Ntau tus neeg ua teb nug lawv tus kheej txog cov lus nug nyob mus ib txhis, tshwj xeeb tshaj yog nyob rau lub caij nplooj zeeg, thaum lawv nqa cov txiv kab ntxwv ci daj los ntawm lub tsev sov? Thiab rau ntau tus, ntau yam ntawm cov tais diav ua los ntawm cov zaub no muaj tsawg heev: porridge, pancakes thiab casseroles. Txawm hais tias koj tuaj yeem ua ci zoo nkauj los ntawm nws, ci taub dag nrog zib ntab, ua pancakes, ua mousse, jam, thiab ntau ntxiv. Tau kawg, txhua daim ntawv qhia zaub mov yog rau kev pib xyaum ua, tab sis txhua tus yuav pom nws tus kheej li nws nyiam. Thiab hnub no kuv xav qhia ua zaub mov kom txaus nyiam, nplaim taws, tshav ntuj, tsw qab thiab qab zib qab zib. Pumpkin muab cov khoom ci ci kom sov zoo nkauj xim daj-txiv kab ntxwv xim, thiab ntxiv cov tshuaj tsw qab ntxiv ua rau nws tsis zoo, tsis yog txhua tus muaj ntxhiab tsw.
Nws tseem tsis tuaj yeem tsis hais txog cov txiaj ntsig ntawm cov zaub. Cov kua txiv taub dag muaj ntau beta-carotene, uas yog lub npe menyuam yaus "elixir ntawm kev ua neej nyob ntev"! Nws kuj tseem muaj ntau cov vitamins thiab cov zaub mov uas muaj txiaj ntsig zoo rau kev tswj hwm lub cev tiv thaiv kab mob (vitamin C); khaws cov tawv nqaij, plaub hau zoo nkauj thiab hluas (vitamin E); ntxiv dag zog rau cov pob txha thiab lub plawv (potassium thiab calcium); muaj txiaj ntsig zoo rau qib ntawm hemoglobin (tooj liab thiab hlau); ntxiv lub cev nrog cov vitamins tsis tshua muaj T thiab K. Feem ntau, nws muaj peev xwm suav tau tias qhov liab-plaub hau lub caij nplooj zeeg zoo nkauj yog nplua nuj thiab puv rau lub sijhawm ntev. Yog li ntawd, cia peb txav mus rau hauv daim ntawv qhia nws tus kheej.
- Caloric cov ntsiab lus ib 100 g - 198 kcal.
- Cov khoom siv - 15
- Lub sijhawm ua noj - 50 feeb
Cov khoom xyaw:
- Taub dag - 300 g
- Txiv kab ntxwv - 1 pc.
- Nqaij - 50 g
- Oat flakes - 100 g
- Walnuts lossis lwm yam txiv ntoo - 50 g
- Brown qab zib - 2 dia los yog mus saj
- Qe - 2 pcs.
Ua noj taub dag muffins
1. Tev lub taub dag, tshem cov noob, ntxuav thiab txiav mus rau hauv slices.
2. Muab lub taub dag tso rau hauv saucepan, npog nrog dej thiab rhaub kom txog thaum muag muag. Kev npaj tau raug tshuaj xyuas los ntawm kev tho qhov ntsaws. Tom qab ntawd, ntws cov dej, thiab txiav cov nqaij nrog rab rab. Yog tias koj tsis muaj cov khoom siv hauv chav ua noj, siv cov qos yaj ywm mashed tsis tu ncua. lwm yam.
3. Muab ib nrab ntawm oatmeal tso rau hauv rab riam los yog zom.
4. Tig oatmeal rau hauv hmoov. Yog tias muaj cov hmoov nplej tsis tu ncua, koj tuaj yeem siv nws.
5. Tam sim no muab tag nrho cov khoom xyaw qhuav: oatmeal (hmoov thiab flakes), bran (tuaj yeem yog ib qho), walnuts (crushed lossis crumbled), suab thaj xim av.
6. Do tag nrho cov khoom xyaw.
7. Ntxiv taub dag puree mus rau ib lub taub ntim rau cov khoom loj thiab sib tov zoo.
8. Ntxuav cov txiv kab ntxwv thiab txhoov nws zest rau ntawm tus nplua grater. Koj tuaj yeem nyem tawm cov kua txiv kab ntxwv yog tias koj nyiam.
9. Cais cov dawb ntawm cov qij.
10. Yeej cov qe nrog rab rab los yog rab tov kom txog thaum tus nplaig du.
11. Ncuav cov qe rau hauv lub khob noom cookie.
12. Muab cov qe tso rau hauv qhov sib tov.
13. Tuav cov dawb kom txog thaum tuab, ruaj khov ua npuas ncauj. Kev npaj cov protein tuaj yeem txiav txim siab raws li hauv qab no. Tig lub tais nrog lawv, lawv yuav tsum tsis txhob txav: tsis txhob ntws, tsis poob, tsis txhob ntws tawm.
14. Ntxiv cov protein ua npuas ncauj rau lub khob noom cookie.
15. Maj mam, nyob rau hauv ob peb taw, sib tov cov protein rau hauv lub khob noom cookie.
16. Roj tins rau muffins lossis muffins nrog butter lossis zaub roj thiab sau lawv 2/3 ntawm txoj kev nrog mov paj. Yog tias koj siv silicone pwm, tom qab ntawd koj tsis tuaj yeem ntub lawv nrog txhua yam, cov khoom ci tau yooj yim heev tshem tawm ntawm lawv.
17. Yog tias koj muaj khob noom cookie seem, zoo li kuv, tom qab ntawd ua ncuav qab zib. Txhawm rau ua qhov no, grease daim ntawv ci nrog cov rog thiab kis lub khob noom cookie nrog ib diav. Nws yuav tsis tuaj yeem tsim nws nrog koj txhais tes, tab sis ua tsaug rau cov protein, nws yuav ua kom nws ruaj khov.
18. Ua kom sov lub qhov cub kom 180 degrees thiab xa muffins nrog ncuav qab zib kom ci.
19. Thaum cov khoom tau npog nrog cov tawv daj, tom qab li 35-40 feeb, nws txhais tau tias nws tau npaj txhij thiab tuaj yeem tshem tawm ntawm qhov cub. Tsis tas li, txheeb xyuas qhov kev npaj tau los ntawm kev tho qhov txaws lossis tus pas txhuam hniav - nws yuav tsum qhuav.
20. Sprinkle cov ncuav qab zib tiav nrog hmoov qab zib thiab ua haujlwm nrog kas fes tshiab.
21. Ua tib yam nrog cupcakes. Tab sis ua ntej, lawv yuav tsum tau muab sijhawm me ntsis kom txias kom lawv tuaj yeem tshem tau yooj yim ntawm lawv cov ntawv. Tom qab ntawd decorate lawv rau koj nyiam. Koj tuaj yeem pleev xim nrog chocolate lossis protein icing.
Saib kuj daim vis dis aus qhia yuav ua li cas ua taub dag muffins.
