Dumuni kɛnɛman ni farikolojɔli dumuniw labɛnni ni furakɛcogo nɔgɔmanw ye

Nin ​​wideyow kɔnɔ , ne bɛna dumuni labɛncogo jira aw la sɔgɔmada dumuni kɛnɛman , tilelafana , dumuni misɛnninw , sufɛdumuni , ani dumuni dunni na ni dumuni dilacogo ye minnu bɛ aw bɛ farikolojɔli dumuni 100G+ di tile kɔnɔ. Fɛn bɛɛ tɛ ni gluten ye, a dilanni ka nɔgɔn, wa a ka di tigitigi !

Sɔgɔmada dumuni saba ani fɛn tɔw bɛɛ tilayɔrɔba wɔɔrɔ

Ne bɛ dumuni labɛn sɔgɔmada dumuni siɲɛ saba ani dumuni wɔɔrɔ ka tilelafana , dumuni misɛnninw , sufɛdumuni , ani dumunikɛminɛnw .

Sɔgɔmada dumuni : Pankɛw ( farikolojɔli dumuniw (poroteyini garamu 30-36)

o bɛ kɛ dumuni saba ɲɔgɔn ye

Fɛn minnu bɛ kɛ a la :

• kɔnɔ 6
• Gɛrɛsi nɔnɔmugu min tuluma ka dɔgɔn ( 5 1/2 dl / 560g )
• Maple siro walima sukaro buruburu kutu ɲɛ 1-2
• vanili tulu kutu ɲɛ 1
• Mugu ɲagaminen taji tilayɔrɔ 1 min tɛ shɔ ye (walima malomugu ni a tɛ koliyaki/min tɛ muɲu /IBS banabagatɔ ) ( 3 1/2 dl )
• dumuni mugu kuuru 1

Ladilikan :

< li>Aw bɛ fɛn ɲiginnenw ɲagami ɲɔgɔn na
1. Aw bɛ fɛn jalenw fara a kan ka u wuli fo u ka fara ɲɔgɔn kan
2. Aw bɛ tobi tigadɛgɛ kan min tɛ nɔrɔ ɲɔgɔn na miniti damadɔ kɔnɔ fan kelen-kelen bɛɛ la
3. Aw bɛ a mara minɛnw kɔnɔ fiɲɛ tɛ don minnu na frigo kɔnɔ. Aw bɛ segin ka a sumaya mikro la. Aw bɛ a kɛ ni berew ye , misali la

TILENSINNAN : Sogo salati min bɛ kɛ ni kiribi ye (poroteyini garamu 32 dumuni kelen kɔnɔ)

O bɛ kɛ dumuni wɔɔrɔ ɲɔgɔn ye

Fɛn minnu bɛ kɛ a kɔnɔ :

• 28 oz . / sogomugu garamu 800 , tigɛlen
• karɔti 6 , tigɛlen
• konkomɔri 1 tilayɔrɔ
• rezɛn bilenman tasa 3 ( garamu 450 )
• Gɛrɛnw ɲagaminen
• sogo kɛnɛ 4 , a yɔrɔ kɛnɛw tigɛlen

Dɛrɛsi :

Gɛrɛki nɔnɔ tasa 3/4 ( mililitiri 180 / garamu 190 )

mayo kɛnɛ kutu ɲɛ 3

dizon mutaridi kutu ɲɛ 2

Kɔgɔ ni tulumugu dɔɔni

Kili sɔgɔlen dɔɔni

siraw :

1. aw bɛ fɛn bɛɛ ɲagami ɲɔgɔn na ka kɛ finimugu ye
2. aw bɛ finimugu tila daga wɔɔrɔ ye
3. Aw bɛ sogo tigɛlen, shɔ kɛnɛ, konkomɔri, rezɛn, karɔti, ani jiribulu ɲagaminen fara a kan
4. Aw bɛ a mara friji kɔnɔ
5. Aw bɛ a kɔnɔfɛnw bɛɛ bɔn daga kɔnɔ ka u kɛ dagaba dɔ kɔnɔ ani ka a lamaga walasa ka fara ɲɔgɔn kan

DUMUNI : Salon Tortilla Roll Ups sisilen (poroteyini garamu 11 dumuni kelen kɔnɔ)

Fɛn minnu bɛ kɛ a la

O bɛ kɛ fɛn wɔɔrɔ ɲɔgɔn ye

• tortilla 6 (ne ye oat tortillas kɛ)
• 10,5 oz. / sɛmɛ sisilen nɛnɛman garamu 300
• Kale pinɛ , ka kɛɲɛ ni a diya ye

Labɛnw :

1. Sanfɛ tortillas ni krema foromazi, sɛmɛ ani kale. Aw bɛ a kuru ka ɲɛ. Aw bɛ tigɛtigɛ, ka u mara minɛn kɔnɔ fiɲɛ tɛ don min na frigo kɔnɔ
2. Tɔrili bɛ se ka jigin dɔɔni tile kelen kɔfɛ, o la ni waati bɛ aw bolo ne bɛ a fɔ aw ye ko aw ka ninnu labɛn sɔgɔmada fɛ bawo u labɛnnen don dɔrɔn miniti damadɔ

SUMANDUNI : Pasta bilenman tobilen foromazi la (poroteyini garamu 28 dumuni kelen kɔnɔ)

Fɛn minnu bɛ kɛ a la : A bɛ kɛ dumuni 6 ye

• 17,5 oz. / lenburuba/ shɔ pasta garamu 500

Ka ɲɛsin mɔni ma :

• 1 1/2 taji tilayɔrɔ tulu man ca cottage cheese ( 300g )
< li>12 oz. / pɔmutɛri bilenman tobilen garamu 350, ji bɔlen
• parmesan tigɛlen tasa 1/3 (g 40 ɲɔgɔn)
• soja bilenman 4, a yɔrɔ bilenmanw tigɛlen
• Basi kura bolo kelen
• origano kutu ɲɛ 1
• paprika tuluma kutu ɲɛ 1
• kilisi kutu ɲɛ 1
• kɔgɔ walima tulu dɔɔni
• nɔnɔ sugandilen tasa 1/2 ( mililitiri 120 )

Ladilikan :

1. aw bɛ pasta tobi
< li>O waati kɔnɔ, aw bɛ mɔni kɛfɛnw bɛɛ fara blender kɔnɔ ka u ɲagami fo ka kɛ kreman ye
2. Aw bɛ mɔni ni pasta ɲagami
3. Aw bɛ a mara minɛn kɔnɔ fiɲɛ tɛ don min na frigo kɔnɔ< /li>

DESSERT : Raspberry Frozen Yogurt Pops (poroteyini garamu 2 bɛ kɛ dumuni kelen kɔnɔ)

Fɛn minnu bɛ kɛ a la : A bɛ kɛ dumuni wɔɔrɔ kɔnɔ

< li>rasi taji 1 (garamu 130)
• Gɛrɛki nɔnɔmugu falen tasa 1 (lakɔtɔsi tɛ a la) (militiri 240 / garamu 250)
• maple siro walima mɔni kutu ɲɛ 1-2
• li>

Labɛnw :

1. Aw bɛ a fɛnw bɛɛ ɲagami ɲɔgɔn na
2. aw bɛ a kɛ kuyɛri ye ka kɛ pɔmutɛriw ye
3. A bɛ a to a ka bila konfirɛzi kɔnɔ fo lɛri 4 ɲɔgɔn. Aw bɛ popɛriw bɔ mɔbiliw la
4. Aw bɛ u mara minɛn kɔnɔ fiɲɛ tɛ don min na konfirɛzi kɔnɔ

Aw b’a fɛ ka furakɛcogo sugu jumɛnw ye kɔfɛ? Aw k' aw hakilinaw ladɔnniya kumasenw kɔnɔ !