Kungenzeka ukuthi ukhathazeke kakhulu ngevolumu lesikhumba sakho ukukhathazeka ngenhliziyo yakho. Kodwa-ke, udinga ukugxila empilweni yenhliziyo yakho, ngoba izifo zenhliziyo zonyaka zithatha izimpilo zezinkulungwane zabesifazane abaneminyaka ehlukene. Impilo yenhliziyo nokugcina isisindo esivamile yizinto ezimbili ezihamba ngezandla, njengoba isisindo esiningi siholela ekwandeni kwengcindezi yegazi (futhi lokhu kuyisici esiyinhloko engozini yokuqala kwesifo senhliziyo). Ukuzivocavoca njalo, kanye nokudla okunefayibha, i-folic acid namafutha enempilo, okuqukethwe okulinganiselwe kwamafutha agcwele futhi okuthutha okwandisa i-cholesterol. Ngenkathi yeholidini sithuthukise imenyu enkulu yekusasa kwasekuseni, izithako ezisekela inhliziyo yakho ngendlela ehle kakhulu. Khumbuza abanye ukuthi udinga ukunakekela inhliziyo, ngenkathi usencane: mema abangani bakho futhi uphakamise isilonda sempilo yakho!
Isaladi ye-saumoni ebhemayo, i-grapefruit ne-avocado
4 amasevisi
Ukulungiselela: imizuzu engu-7
3 tbsp. izinkezo zikaviniga; 2 tbsp. izinkezo zephepha elivuthiwe le-orange; 2 tbsp. izinkezo zeju; usawoti kanye nomsila omnyama omnyama wokunambitha; Izibuko eziyi-6 zesaladi eluhlaza; 2/3 indebe eqoshiwe eqoshiwe; I-100 g ye-salmon ephuziweyo enotshiwe; 1/4 we-avocado ehlutshiwe, uthathe tincetu ezincane; I-shadesfruit (ama-grapefruit) ayi-16 (ngaphandle kwesikhumba) noma i-11L yamagilebhisi.
Ukulungiselela iresiphi:
Esigodini esikhulu, shaya i-whisk neviniga, ikhasi le-orange kanye noju. Kwengeza kancane amafutha omnqumo, ulandelwe usawoti kanye nopelepele. Engeza isaladi ne-anyanisi bese uhlangana kahle. Beka i-saumoni ngakolunye uhlangothi lwesidlo, bese uthele imifino kwenye. Spread the grapefruit kanye ne-avocado izingxenye ekugcineni kwesidlo. Ukudla okunomsoco kwesilinganiso esisodwa (1/4 we-ulethisi): amafutha angu-28% (ama-5.5 g, i-1 g fat fat), ama-55% ama-carbohydrate (24 g), amaprotheni angu-17% (7.5 g), i-4 g fiber 61 mg i-calcium , 1 mg wensimbi, 582 mg we-sodium, 169 kcal.
Inhlama yama-multicorn ngamamatamatisi abomnandi, ushizi u-Ricotta nesaladi likaRucola
4 amasevisi
Ukulungiselela: imizuzu eyi-10 Ukulungiselela: imizuzu emihlanu
1 tbsp. amafutha omnqumo; 1 tbsp. i-spoon ye-garlic okufakwe; usawoti kanye nomsila omnyama omnyama wokunambitha; 4 utamatisi, "Slivka", uthathe izingxenye ezine; 1/2 indebe ye-fat-fat "I-Ricotta"; I-1/2 isipuni isitshalo se-lemon esivuthiwe; Izinkomishi ezingu-3/4 ze-ulethisi oqoshiwe zihamba "I-Ruccola" izingcezu ezingu-4 zezinkwa eziningi zokudla okusanhlamvu.
Ukulungiselela iresiphi:
Lungisa isisindo. Esikhathini esiphakathi, i-whisk amafutha omnqumo, u-garlic oyinyanyisiwe, usawoti kanye nopelepele. Engeza utamatisi bese uhlanganise kahle. Spread utamatisi (usike) ebhodini lokubhaka bese ubhake imizuzu engu-5 (kuze kube yilapho ithambile futhi igcwele). Okwamanje, esitsheni esifanayo, hlanganisa ushizi, i-lemon zest, usawoti kanye nopelepele. Spoon le ngxube kwi-toasts bese uyihlobisa ngesaladi. Sika ama-toasts ngesigamu bese ubeka phezu kwesaladi utamatisi obhakawa. Ukudla okunomsoco ngokukhonza (ama-halve ofasts): amafutha angu-29% (ama-5 g, amafutha agcwele ama-1 g), amaprotheni angu-20% (8 g), 51% ama-carbohydrate (20 g), i-3 g fiber, i-172 mg i-calcium, 1.5 mg wensimbi, 233 mg sodium, 150 kcal.
Ama-apula aphuziziwe nge-maple isiraphu nge-yoghurt ene-spicy ne-muesli ngamantongomane nezithelo zomisiwe
4 amasevisi
Ukulungiselela: imizuzu engu-10
Ukulungiselela: imizuzu engu-20
Ama-apula angu-4 "i-Golden" ngaphandle kwesizinda, uthathe izicucu eziyi-8 ngayinye; 5 tbsp. izinkezo zamasiphuphu we-maple; 1/2 tbsp. izinkezo zebhotela elincinciwe; I-1/2 indebe ye-yogurt ephansi ngaphandle kwama-fillers; 1/4 tsp isinamoni; i-clove yama-clove emhlabathini; 1/2 indebe encane ye-fat muesli ngamantongomane nezithelo ezomisiwe; i-pinch of nutmeg.
Ukulungiselela iresiphi:
Hlangisa ihhavini ku-200 ° C. Beka ama-apula, 3 tbsp. Izipuni zesiraphu nebhotela elicibilikile epanini bese uxuba kahle. Bhaka cishe imizuzu engama-20, uvuselela ngezikhathi ezithile, kuze kube yi-apula ethambile futhi ihlanganiswe ne-crusty crust kanye noqweqwe oluqinile lwe-isiraphu. Okwamanje, esitsheni esincane, shaya i-yogurt ye-whisk, izinongo nama-2 tbsp asele. izinkezo zamasiphuphu we-maple. Spoon ama-apula abhakiwe abe ngamacwecwe amancane. Fafaza nge-muesli, bese uthela i-yoghurt ebabayo. Ukudla okunomsoco womuntu oyedwa (i-apula elilodwa ne-sauce): amafutha ayi-11% (ama-3 g, amafutha agcwele ama-1 g), ama-84% ama-carbohydrate (50 g), amaprotheni ama-5% (3 g), ama-5 g fiber, i-98 mg calcium, i-1 mg iron, 53 mg sodium, 222 kcal.
I-Casserole nge isipinashi, i-Feta ushizi nama-walnuts
4 amasevisi
Ukulungiselela: imizuzu emihlanu
Ukulungiselela: imizuzu engu-23
2 amathisipuni amafutha omnqumo; 8 izimpaphe ze-anyanisi entwasahlobo; 2 amathisipuni e-garlic okufakwe; 280 g we isipinashi oqoshiwe; 3 tbsp. izinkezo zamaparsley amasha; 60 g we-Feta ushizi we-crumbled; 1 inkomishi yobisi olunamafutha aphansi; 2/3 indebe ye-cottage shizi; usawoti kanye nomsila omnyama omnyama wokunambitha; 1 iqanda elikhulu; 5 amaprotheni amaqanda amakhulu; Izingcezu ezimbili zezinkwa zokudla okusanhlamvu, ezomiswe ku-toaster futhi zithwe ngamagumbi; 2 tbsp. nezinkezo ze-walnuts oqoshiwe.
Ukulungiselela iresiphi:
Hlangisa ihhavini ku-200 ° C. Ku-pan engekho emanzini okugcoba nge-25 cm, ukushisa amafutha phezu komlilo ophakathi. Usakaze u-anyanisi oluhlaza bese ufaka igalikhi bese ukhala kuze kube yilapho u-anyanisi elula. Susa i-pan yokuthosa kusuka ekushiseni. Engeza isipinashi ne-parsley, kulandelwa u-Feta ushizi. Ku-blender, hlanganisa ubisi, i-cottage ushizi, usawoti kanye nepelepele kuze kube yilaphabushelelezi. Engeza iqanda namaqanda abamhlophe futhi uhlanganise futhi. Thela le ngxube phezu kwesipinashi, bese ufaka isinkwa esomile. Bhaka amaminithi angu-12 ngaphandle kwesihenqo. Fafaza i-casserole ngamantongomane bese ubhaka kuze kube nsundu. Ukudla okunomsoco ekukhonzeni (1/4 casserole): amafutha angu-33% (amafutha ayi-10 g, amafutha ayi-3 g), ama-36% ama-carbohydrate (25 g), amaprotheni angu-31% (i-21 g), i-5 g fiber, i-314 mg i-calcium, i-4 mg , 612 mg we-sodium, 271 kcal.