{"id":420179,"date":"2023-02-20T14:30:02","date_gmt":"2023-02-20T13:30:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=420179"},"modified":"2023-05-14T17:51:00","modified_gmt":"2023-05-14T15:51:00","slug":"reteta-fitness-mic-dejun-cu-budinca-de-cuscus-mere-si-quark","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/reteta-fitness-mic-dejun-cu-budinca-de-cuscus-mere-si-quark\/","title":{"rendered":"Re\u021bet\u0103 Fitness: Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark"},"content":{"rendered":"\n<p>Cum ar trebui s\u0103 arate un mic dejun care s\u0103 v\u0103 satisfac\u0103 papilele gustative \u0219i s\u0103 v\u0103 ofere senza\u021bia de sa\u021bietate? Ce zice\u021bi s\u0103 \u00eencerca\u021bi aceast\u0103 budinc\u0103 de cu\u0219cu\u0219? Ceea ce este minunat este c\u0103 o pute\u021bi preg\u0103ti din timp, a\u0219a c\u0103 diminea\u021ba nu trebuie dec\u00e2t s\u0103 o \u00eenc\u0103lzi\u021bi \u00een cuptorul cu microunde pentru a o servi imediat. Combina\u021bia de quark, m\u0103r, scor\u021bi\u0219oar\u0103 \u0219i nuci v\u0103 va face s\u0103 \u00eencepe\u021bi ziua mult mai bine.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Ingrediente pentru budinc\u0103:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>350 g lapte cu con\u021binut sc\u0103zut de gr\u0103simi<\/li><li>250 g quark moale cu con\u021binut sc\u0103zut de gr\u0103simi<\/li><li>200 g <a href=\"https:\/\/gymbeam.ro\/cuscus-integral-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cu\u0219cu\u0219<\/a><\/li><li>30 g <a href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulbere proteic\u0103 de vanilie<\/a><\/li><li>3 ou\u0103<\/li><li><a href=\"https:\/\/gymbeam.ro\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pic\u0103turi aromatice de vanilie<\/a><\/li><li>ulei spray pentru a pulveriza formele<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente pentru compozi\u021bie:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>4 mere mici<\/li><li><a href=\"https:\/\/gymbeam.ro\/bio-scortisoara-ceylon-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">scor\u021bi\u0219oar\u0103<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente pentru garnitur\u0103:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.ro\/bio-sirop-de-artar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirop de ar\u021bar<\/a><\/li><li><a href=\"https:\/\/gymbeam.ro\/nuci-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a><\/li><li>felii de m\u0103r<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-3.png\" alt=\"Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark - ingrediente\" class=\"wp-image-417716\" title=\"Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark - ingrediente\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-3.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-3-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3810,48487,60436,93808,105352,108862\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mod de preparare:<\/h3>\n\n\n\n<p>\u00cencepe\u021bi prin a rade merele prin r\u0103z\u0103toarea mai mare. Amesteca\u021bi-le cu <a href=\"https:\/\/gymbeam.ro\/bio-scortisoara-ceylon-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>scor\u021bi\u0219oar\u0103<\/strong><\/a>&nbsp;\u0219i l\u0103sa\u021bi-le s\u0103 <strong>stea cinci minute<\/strong> pentru a sc\u0103pa orice exces de suc. \u00centr-un castron, turna\u021bi lapte fierbinte peste <a href=\"https:\/\/gymbeam.ro\/cuscus-integral-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cu\u0219cu\u0219<\/strong><\/a>&nbsp;\u0219i acoperi\u021bi cu un capac pentru a-l l\u0103sa s\u0103 absoarb\u0103 laptele.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-2.png\" alt=\"Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark - cu\u0219cu\u0219 cu lapte\" class=\"wp-image-417733\" title=\"Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark - cu\u0219cu\u0219 cu lapte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-2.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-2-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>\u00centr-un alt bol, bate\u021bi <strong><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nza quark<\/a> cu ou\u0103le<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pic\u0103turile aromatice de vanilie<\/strong><\/a> \u0219i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pulberea proteic\u0103<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ad\u0103uga\u021bi&nbsp;<strong>cu\u0219cu\u0219ul<\/strong> la amestecul de quark cu <strong>pic\u0103turile aromatice de vanilie<\/strong>. Apoi, lua\u021bi o tav\u0103 de copt \u0219i tapeta\u021bi-o cu h\u00e2rtie de copt sau stropi\u021bi-o cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/spray-pentru-gatit-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ulei<\/strong><\/a>. \u00centinde\u021bi jum\u0103tate din amestecul de br\u00e2nz\u0103 quark \u0219i cu\u0219cu\u0219. A\u0219eza\u021bi <strong>merele<\/strong> uniform deasupra (stoarce\u021bi \u00een prealabil sucul din ele \u0219i l\u0103sa\u021bi-l deoparte).<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-4.png\" alt=\"Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark \u00eenainte de coacere\" class=\"wp-image-417749\" title=\"Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark \u00eenainte de coacere\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-4.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-4-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Acoperi\u021bi din nou stratul de mere cu <strong>amestecul de cu\u0219cu\u0219<\/strong> \u0219i \u00eentinde\u021bi uniform. Pune\u021bi budinca preg\u0103tit\u0103 \u00eentr-un <strong>cuptor pre\u00eenc\u0103lzit la 180 \u00b0C timp de 30-40 de minute<\/strong>. Odat\u0103 gata, \u00eemp\u0103r\u021bi\u021bi \u00een patru por\u021bii \u0219i servi\u021bi.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype.png\" alt=\"Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark f\u0103r\u0103 garnitur\u0103\" class=\"wp-image-417764\" title=\"Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark f\u0103r\u0103 garnitur\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Apoi acoperi\u021bi cu <a href=\"https:\/\/gymbeam.ro\/bio-sirop-de-artar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirop de ar\u021bar<\/a>, <a href=\"https:\/\/gymbeam.ro\/nuci-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a>&nbsp;sau felii de mere \u0219i servi\u021bi. Sucul de mere r\u0103mas poate fi diluat cu ap\u0103. Acest lucru va face o b\u0103utur\u0103 delicioas\u0103, care va merge bine cu budinca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sfatul nostru: De asemenea, pute\u021bi oferi arom\u0103 acestui preparat cu <a href=\"https:\/\/gymbeam.ro\/indulcitori-si-arome\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">SIROPURILE ZERO<\/a> sau cu <a href=\"https:\/\/gymbeam.ro\/inghetata-proteica-protein-ice-cream-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eenghe\u021bat\u0103 proteic\u0103<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-1.png\" alt=\"Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark\" class=\"wp-image-417779\" title=\"Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/ryzovy-nakype-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Valori nutri\u021bionale<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>1 por\u021bie f\u0103r\u0103 garnitur\u0103 (4 por\u021bii \u00een total)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">391 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dac\u0103 v\u0103 place micul dejun dulce \u0219i, \u00een mod ideal, unul pe care s\u0103 \u00eel pute\u021bi preg\u0103ti cu o zi \u00eenainte \u0219i pe care s\u0103 \u00eel pute\u021bi lua la job cu voi, atunci aceast\u0103 re\u021bet\u0103 este op\u021biunea perfect\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu ezita\u021bi s\u0103 ne \u00eemp\u0103rt\u0103\u0219i\u021bi <strong>crea\u021biile voastre culinare<\/strong> pe re\u021belele de socializare etichet\u00e2ndu-ne cu <strong>#gymbeamro<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dac\u0103 v\u0103 place s\u0103 ave\u021bi un mic dejun dulce pe care s\u0103 \u00eel preg\u0103ti\u021bi cu o zi \u00eenainte, cu\u0219cu\u0219ul este alegerea perfect\u0103 pentru asta. Astfel, combina\u021bia de quark, m\u0103r \u0219i scor\u021bi\u0219oar\u0103 v\u0103 va \u00eensenina ziua.<\/p>\n","protected":false},"author":141,"featured_media":417833,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8519,8527],"tags":[8253,8157],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-420179","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mic-dejun","8":"category-vegetarian-retete","9":"tag-cuscus","10":"tag-mere","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Re\u021bet\u0103 Fitness: Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cu\u0219cu\u0219ul cu mere, scor\u021bi\u0219oar\u0103 \u0219i quark este un mic dejun plin de proteine. Este perfect pentru a satisface poftele de dulce.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/reteta-fitness-mic-dejun-cu-budinca-de-cuscus-mere-si-quark\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Re\u021bet\u0103 Fitness: Mic dejun cu budinc\u0103 de cu\u0219cu\u0219, mere \u0219i quark - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cu\u0219cu\u0219ul cu mere, scor\u021bi\u0219oar\u0103 \u0219i quark este un mic dejun plin de proteine. 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