E faʻafefea ona saunia se meaʻai " Kuki buckwheat Diet"
1. Oli 1 ipu buckwheat i soo se auala faigofie. E le mafai ona e tuu i totonu o le falaoamata. E leai se mana'oga e lulu. I
2. Ave'ese apu ma tu'u i luga o se ku'u pa'u.
3. Faʻaopopo le buckwheat eleele, bran, suauu olive, meli, kefir.
4. Faʻafefiloi lelei mea uma ma tuʻu mo le 20 minute. O le paluga e tatau ona faʻaleleia lelei ma aua le malepelepe, pe a mago, ona faʻaopopo lea o le kefir.
5. Vaevae i polo, ona totila lea. Fa'asusu i so'o se mea e te mana'o ai, pei o fatu sesame, fatu poppy, po'o le leai lava.
6. Tao i le vevela o le 150 tikeri. mo le 40-50 minute.
- Buckwheat groats 1 ipu
- apu 2 pcs
- rye bran 1 sipuni tele
- suauu olive 1 tsp.
- meli 1 tbsp.
- kefir 150ml
Tau taumafa o le ipu " Diet buckwheat kuki "(per 100 kalama):
Calories: 135 kcal
Squirrels: 4.3 gr
Gaʻo: 2.2 gr
Karbohidate: 24.9 gr
Aofai o sauniga: 14Mea'ai ma mea e maua i le kalori o le fua " Diet buckwheat kuki»
| mea e gaosi | Fua | Mamafa, gr | Paʻepaʻe, gr | Ga'o, g | Tulimanu, gr | Kal, kcal |
| buckwheat (fatu)) | 1st. | 170 | 21.42 | 5.61 | 105.57 | 532.1 |
| apu | 2 pcs | 330 | 1.32 | 1.32 | 32.34 | 155.1 |
| rai enaena | 1 kulimi | 20 | 2.24 | 0.64 | 6.4 | 44.2 |
| suauu olive | 1 tsp. | 5 | 0 | 4.99 | 0 | 44.9 |
| meli | 1 kulimi | 30 | 0.24 | 0 | 24.45 | 98.7 |
| Kefir 2% | 150 ml | 150 | 5.1 | 3 | 7.05 | 76.5 |
| Aofai | 705 | 30.3 | 15.6 | 175.8 | 951.5 | |
| 1 auauna atu | 50 | 2.2 | 1.1 | 12.6 | 68 | |
| 100 kalama | 100 | 4.3 | 2.2 | 24.9 | 135 |