การออกกำลังกาย เป็นส่วนหนึ่งในการผอม การกินอาหารก็เป็นอีกส่วนหนึ่งเหมือนกัน !

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การออกกำลังกาย เป็นส่วนหนึ่งในการผอม การกินอาหารก็เป็นอีกส่วนหนึ่งเหมือนกัน !

สาวอ้วน สาวอวบ อยากลดหุ่นมาทางนี้อยากผอมกันแล้วใช่ ไม่ใช่แค่ ออกกำลังกาย แล้วจะผอมได้นะคะ การออกกำลังกาย ก็เป็นส่วนหนึ่งที่ทำให้เราผอมได้ แต่อีกส่วนหนึ่งก็คือการกินอาหารค่ะ เราต้องกินให้ถูกหลัก ถ้าเรา ออกกำลังกาย อย่างหนักแต่เราไม่ควบคุมอาหารเลย เราก็ไม่มีวันผอมเช่นกันค่ะ วันนี้เราเลยมีเมนูคลีนๆมาแนะนำค่ะ ลองดูนะเผื่อใครเบื่อพวกผักต้มแล้วลองมาทำอาหารคลีนกินกันเถอะค่ะ 

เมนูที่ 1 เครปไข่ใส่ใจ
วิธีทำ
1.ตอกไข่ไก่ 1 ฟองเต็ม ไข่ขาว 1 ฟอง
2.ตีให้เข้ากัน
3.ตั้งกระทะ เลือกเป็นกระทะแบนจะง่ายต่อการทำเครปไข่
4.ใส่น้ำมันเล็กน้อย พอเคลือบกระทะ รอจนน้ำมันร้อน
5.เทไข่ลงไป วนแล้วทั่วกระทะ ทอดจนสุกและดับไฟพักไว้ก่อน
6.สับอกไก่ให้ละเอียด
7.หมักอกไก่ด้วยเกลือพริกไทย
8.นำไปผัดลงในกระทะ 
9.ใส่น้ำจิ้มสุกี้ลดโซเดียม ลดน้ำตาล ตราใส่ใจ ลงไป 2 ช้อนโต๊ะ
10.ผัดให้เข้ากันจนไก่สุก
11.ตักไก่วางลงบนเครปไข่
12.จัดการห่อไข่
13.ตักใส่จานพร้อมเสิร์ฟ
14.ราดด้วยน้ำจิ้มสุกี้ใส่ใจ เพิ่มความอร่อยแต่ความคีนเท่าเดิม

 

เมนูที่ 2 แซนวิชอกชีสใส่ใจ
วิธีทำ
1.หมักอกไก่ด้วยเกลือพริกไทยหยิบมือ
2.นำไก่เข้าเวฟ 7 นาที เนื้อไก่จะกำลังนุ่ม
3.ทาซอสสุกี้ลดโซเดียม ลดน้ำตาล ลงบนขนมปังทั้ง 2 แผ่น
4.วางอกไก่ที่เวฟแล้วลงบนขนมปัง
5.วางชีส low fit ลงบนขนมปัง(หาซื้อได้ที่ซุปเปอร์ทั่วไป)
6.นำเข้าเตาอบหรือหม้ออบลมร้อน 10 นาที
7.นำออกจากเตาอบ พร้อมเสิร์ฟ ราดด้วยน้ำจิ้มสุกี้ใส่ใจเพิ่มรสชาติ


 เมนูที่ 3 สุกี้โรลใส่ใจ
วิธีทำ
1.ตั้งหม้อลวกผักกาด ไมต้องสุกมาก
2.หั่นไก่ กุ้ง เป็นลุกเต๋า
3.นำเนื้อสัตว์มาใส่ถ้วย
4.ตอกไก่ลงไป 1 ฟอง
5.ใส่น้ำจิ้มสุกี้ลดโซเดียม ลดน้ำตาลตราใส่ใจ 2-4 ช้อนโต๊ะ (สูตรปกติใส่ 1-2 ช้อนโต๊ะ)
6.ขนให้เข้ากัน
7.นำไว้ไก่กุ้งที่ปรุงรสแล้วมาตักวางลงบนผักกาด
8.จัดการห่อม้วน
9.นำเข้าซึ้งนึ่ง 15-20 นาที
10.ใส่จาน
11.เสิร์ฟพร้อมกับน้ำจิ้มสุกี้ตราใส่ใจ
    

เมนูที่ 4 ข้าวอัญชันไก่หมักใส่ใจ
วิธีทำ
1.หั่นอกไก่เป็นลูกเต๋า
2.ใส่น้ำจิ้มสุกี้ลดโซเดียม ลดน้ำตาลของใส่ใจ 2 ช้อนโต๊ะ
3.ใส่น้ำผึ้งนิดหน่อย ปลายช้อนชา
4.โขลกกระเทียมใส่ลงไป
5.ขลุกให้เข้ากัน
6.แช่ตู้เย็น 30 นาที
7.ตั้งกระทะใส่น้ำเปล่าแทนน้ำมัน
8.นำไก่ที่หมักกับซอสใส่ใจลงผัดจนสุก

วิธีหุงข้าวอัญชัน
1.ใส่น้ำเปล่าละลายดอกอัญชันจนเป็นสี
2.นำน้ำอัญชันที่ละลายมาใส่เป็นน้ำเพื่อหุงข้าว
3.หุงข้าวปกติข้าวก็จะออกมาสีฟ้า       
      

เมนุที่ 5 สลัดมันม่วงน้ำสลัดใส่ใจ
วิธีทำ
1.บดมันม่วงจนละเอียด
2.นำมันม่วงมารวมกันทำเป็นก้อนกลมๆ
3.เพื่มโปรตีนด้วยไข่ดาวน้ำ เพิ่มวิตามินด้วยผักใบเขียวและสตอเบอรี่

วิธีทำน้ำสลัดใส่ใจ
1.ใช้น้ำจิ้มสุกี้ลดโซเดียม ลดน้ำตาลของใส่ใจ 2 ช้อนโต๊ะ 
2.ใช้กรีกโยเกิร์ต 3 ช้อนโต๊ะ
3.บีบเลม่อนลงไปเล็กน้อย
4.ตีให้เข้ากัน 
เราจะได้ทานน้ำสลัดที่ไขมันต่ำ โซเดียมน้อย น้ำตาลน้อย

 
โดย : ทีมงานคันปาก
อัพเดท : 03-10-60, 17:17 น.
แท็ก :
ที่มา :

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