澶戒汉╅キ涓婚藉浠涔锛

澶х 杞荤娲

灏杩″伐凤浜涓涓甯告璞★寰澶浜烘╂ㄨ捣搴ヤ╅キ锛夸涓濂跺楦¤灏辫刀涓繁杩浼璁や负锛╀楦¤濂跺凡缁ュ绘弧浜瑕璇达娌℃涓婚╅キ瀹缇涓璁烘瀛瀛锛杩宸ヤ介锛介瑕瓒冲纰虫按╂ヤ璇澶ц楂杩杞叉繁浣绯镐腑姣姝や富椋涓瀹瑕锛涓浠寰锛杩瑕瀵广

涓婚姝ｇ‘

1.

>>>瑗跨孩块浮<<<

Tomato and Egg Muffin

锛2浜轰唤锛锛

2涓浮

2卞ㄩ害姹¤涔浠ワ

1涓タ绾㈡匡90g锛锛锛

2灏洪

ュ绘锛姣唤锛锛

953kJ锛228澶у★

7.3g 5.4g涓楗卞革

24.2g 纰虫按

14.5g 借川

3.9g 抽绾ょ淮

归オ堕达10

娉锛

1.锛瑕繁濂斤

2.剁ら㈤ゼ锛骞冲娌圭浠ワ

3.ㄤ袱㈤ゼ涓ヨタ绾㈡垮锛娣涓棣锛ラ浮

English Muffins涔灏辨骞冲父ㄥ揩椁搴扮楹弧娉涓や浠ュす瑗跨孩垮楦¤涔澶锛杩浠ュす浼璐ㄨ斤姣濡璇撮奔锛浣宸ヨ瀹瑕垮

2.

>>>楹焊瓒稿ザ<<<

Bran and Cranberry Muesli

锛4浜轰唤锛锛

1楹90g锛

3/4害楹革55g锛

1/4瓒骞诧35g锛

1/2锛75g锛

ュ绘锛姣唤锛锛

723kJ锛182澶у★

3g 1.9g涓楗卞革

30.1g 纰虫按

4g 借川

4.8g 抽绾ょ淮

归オ堕达5

娉锛

1.灏楹楹焊瓒骞叉贩璧锋ャ

2.灏娲ㄦ涓濂舵稿ザ椋ㄣ

稿ザ憋璁稿㈠搴″涔芥濡濂舵稿ザ椋涓瀹瑕楹楹焊浠ラ茬⒊姘村╂ヨ澶璐拱楹瓒骞茬跺锛缁娌圭稿楂浜у

3.

>>>瑗胯<<<

Pumkin and Zucchini Frittata

锛4浜轰唤锛锛

500g 借℃锛涓锛

2涓ぇ瑗胯300g锛锛涓锛

8涓浮

1/2125ml锛娣″ザ娌

ュ绘锛姣唤锛锛

1371kJ锛328澶у★

24.6g 12.1涓楗卞革

24.2g 纰虫按

17g 借川

2.4g 抽绾ょ淮

归オ堕达1灏20

娉锛

1.灏ょ棰200灏绾搁哄ㄧょ涓锛峰璁告补

2.娣峰瑗胯骞抽哄ㄧょ涓30村板瑗胯惧ヨ绯ょ

3.灏ょ娓╁害璋160

4.锛娣峰濂舵补ユ

5.惧ョょ涓40哄冲浣跨ㄣ

Frittata寰澶绉娉锛涓浠浠ュヨタ锛杩浠ュヨ瑗跨孩跨绛浣娆㈢

4.

>>>澧ㄨタュ楗<<<

Huevos Rancheros

锛4浜轰唤锛锛

1灏传娲憋100g锛锛纰

400g 缃瑁澧ㄨタラ宠タ绾㈡跨

4涓浮

4涓瑗垮ョ绫冲楗硷

ュ绘锛姣唤锛锛

602kJ锛144澶у★

5.9g 4.2g涓楗卞革

12.5g 纰虫按

8.9g 借川

2.5g 抽绾ょ淮

归オ堕达30

娉锛

1.娲憋ヨタ绾㈡跨哄钩锛灏锛10

2.ㄥぇ姹ゅ哄ㄨタ绾㈡块涓褰㈠归枫灏涓涓ュ扮锛㈡㈠ヤ涓归蜂腑涓涓归蜂腑句涓锛灏5宠涓烘

3.灏澧ㄨタョ绫冲楗兼惧ㄤ锛ㄧ瀛灏澶逛浮杈圭锛璧蜂翠釜楦¤瑗跨孩挎辩惧ュ楗间腑冲浣跨ㄣ