Nazi izakhi ezine ezibalulekile ngenhliziyo enamandla
I-fibre e-soluble, etholakala kuma-oat flakes, ama-apula, amapheya, amantongomane, ubhontshisi, i-lentile kanye nesinkwa sonke sesinkwa nokusanhlamvu, kusiza ukunciphisa izinga le-cholesterol "embi" ye-lipoproteins ephansi), ngaleyo ndlela ukunciphisa ingozi yesifo senhliziyo. I-Folic acid, etholakala emifino eluhlaza, ubhontshisi kanye namalenti, kunciphisa izinga le-homocysteine - i-amino acid engangandisa ingozi yesifo senhliziyo. I-Omega-3 fatty acids, egcwele amanothi (ikakhulukazi ama-walnuts) nezinhlanzi ezinamafutha, ukuvimbela ukugubha imithwalo yegazi, ukusiza ukuhlenga izitsha ezincane futhi ukunciphisa izinga lama-lipoprotein aphansi kakhulu - amafutha egazi, okubangela ukuthuthukiswa kwezifo zenhliziyo. Amafutha e-monounsaturated ekudleni okufana neminqumo, amafutha omnqumo kanye namafutha omquba ezivela imbewu kanye namantongomane anciphisa amazinga wegazi we-cholesterol. Ngaphezu kwalokho, amafutha e-monounsaturated, ngokungafani namafutha we-polyunsaturated, aphikisana kakhulu ne-oxidation, inqubo ebangela ukulimala kwamangqamuzana nama-tissue. Amafutha anelisiwe aqukethwe inyama ebomvu, ibhotela namanoni amafutha, ukwandisa i-cholesterol, ukugcoba imishanguzo, ngakho gwema lemikhiqizo noma ubenqabela ukusetshenziswa kwabo. With zokupheka zethu, ungakwazi ukusebenzisa ngokunenzuzo zonke izinzuzo izithako enempilo-futhi uqiniseke ukuthi lezi izitsha ziyiphunga. Bakhonze etafuleni lokugcoba - ingabe kukhona indlela engcono yokufakazela ukukhathazeka kwakho ngempilo yothandekayo?
I-spaghetti ene-sauce esiphundu esiphundu (ne-canapé ne-tapenade yeminqumo)
4 amasevisi
Ukulungiselela: imizuzu engu-10
Ukulungiselela: imizuzu engu-15
2 amathisipuni amafutha omnqumo; 2 shallots oqoshiwe; 2 clove garlic; 1 ingaba (800 g) utamatisi ekheniwe, eqoshiwe; 1h. isipuni se-oregano omisiwe; 1/2 tsp phansi pepper omnyama; 1/4 indebe eqoshiwe eqoshiwe; I-baguette engu-1 yefulawa ogcwele ukolweni (230 g), uthathe izicucu ubukhulu obuyi-1.5 cm; 230 g we-spaghetti kusuka ku-durum ufulawa wekolweni. I-Tapenade iyi-pasta yama-sandwich, e-cuisine yaseMedithera ebizwa ngokuthi "caviar yabampofu", 1/2 indebe yeminqumo yamaGreki ehlukahlukene "Kalamata"; 1/4 indebe yezithelo zemifino eluhlaza okwakhiwe nge-paprika ebomvu; 1 tbsp. i-spoonful of capers abacishiwe; I-clove e-garlic eqoshiwe.
Ukupheka:
Hlangisa ihhavini ku-175 ° C. Ukupheka umsila, ukushisa amafutha phezu komlilo ophakathi. Beka ama-shallots kanye negalikhi futhi gazinga imizuzu emibili. Engeza utamatisi, i-oregano ne-pepper omnyama bese uletha emathumba. Ncishisa ukushisa, ukumboza ngokukhululekile nge-lid futhi udilize imizuzu engu-10. Beka izingcezu ze-baguette ebhodini lokubhaka. Beka kuhhavini bese ubhake imizuzu engu-10 kuze kube yilapho isinkwa sinqanyuliwe. Pheka i-spaghetti, ukhiphe uketshezi bese ubeka eceleni. Ukuze ulungiselele i-tapenade, ku-processor yokudla uhlanganise iminqumo, i-capers ne-garlic bese uqothula ngokucophelela emzimbeni oseduze. Sakaza i-spaghetti epulatifeni kanye nesipuni phezulu ne-tomato sauce. Spread isinkwa esinesinkwa nge-tapenade bese ukhonza kanye ne-pasta. Ukudla okunomsoco ekukhonzeni (1/4 izinkomishi zokunamathisela nge-sauce, izipuni ezimbili ze-tapenade nezinyawo ezimbili zesinkwa), amafutha angu-14% (ama-gramu ayisithupha, ama-1 g amafutha agcwele), ama-71% ama-carbohydrate (71 g), ama-15% amaprotheni (15 g), amagremu ayi-13 e-fibre, 190 mg we-calcium, 4 mg wensimbi, 818 mg we-sodium, 402 kcal.
5 ukudla okulula okuwusizo ngenhliziyo, ongayithatha nawe
1) i-apula noma i-pear (u-80-100 kcal, u-0.5-1 g wamafutha, i-0 g yamafutha agcwele, ama-3-4 g we-fiber);
2) 5 Amafutha omGreki wezinhlobonhlobo ze "Kalamata" (ama-45 kcal, ama-4.5 g amafutha, i-fat g saturated, i-0 g fiber);
3) Iphakethe elilodwa le-oatmeal "esheshayo" (i-130 kcal, i-3 g yamafutha, i-0.5 g yamafutha agcwele, i-2 g ye-fiber);
4) 30 g yama-alimondi, ama-walnuts noma amantongomane (ama-alkali ayi-165-185, ama-14-18 g amafutha, i-1.4-2 g fat fatated, 1-3 grams of fiber);
5) 1 sandwich ne-bhotela yamanqamu (izinhlamvu ezimbili zesinkwa esingakakolweni, isipuni 1 se-peanut butter and content fat: i-kcal 235, ama-7 g amafutha, i-1 g fat fatated, i-7 g fiber)
Tilapia nge isaladi «Romen», anyanisi obomvu kanye capers
4 amasevisi
Ukulungiselela: imizuzu engu-10
Ukulungiselela: imizuzu engu-15
Amaqabunga amakhulu amane "isaladi" yama- "Romain"; 4 izibopho ze-tilapia (140 g ngalinye); kungashintshwa yi-halibut; amafutha okudoba; usawoti kanye nomsila omnyama omnyama wokunambitha; 4 amathisipuni wesinaphi enesisindo esikhulu; 4 izingcezu ze-anyanisi obomvu; 4 tbsp. izinkezo ze-capers ezicishiwe; 1 inkomishi couscous eluhlaza kusuka ukolweni lonke.
Ukupheka:
Hlangisa ihhavini ku-200 ° C. Gcoba i-tray enkulu ebhakabhaka engajulile ngamafutha. Shanyisa amaqabunga esaladi emathinini wephepha bese ufafaza ngamanzi. Vala amaqabunga ngamanye amathawula wephepha bese ufaka kuhhavini ye-microwave imizuzwana engu-10 ukuze wenze amaqabunga athambile. Beka amaqabunga e-lettuce etafuleni bese ufaka i-tilapia eyodwa yefayili kushidi ngalinye (ngaphesheya kwayo). Hlanganisa izinhlanzi phezulu ngosawoti kanye nopelepele, bese ugcoba isipuni 1 sesinaphi. Emasinini, tincetu ze-anyanisi nezindawo eziyi-1 tsp. Bopha i-fillet ngayinye ngeqabunga lesaladi. Beka inhlanzi ehlanganisiwe (umcengezi phansi) ebhodini eliphekile lokubhaka bese ulimboza ngefolda. Bhaka imizuzu engu-15 kuze kube yilapho inhlanzi ithambile. Ngenkathi inhlanzi ilungiselela, pheka i-couscous: epanini elingaphakathi, ubilise 1/3 indebe yamanzi. Faka i-couscous bese ususa ekushiseni. Shiya ukuvuvukala imizuzu engu-5 ukuze ubambe yonke into. Khonza izinhlanzi ziboshwe ngesaladi epulatifini ene-couscous. Ukudla okunomsoco ekukhonzeni (i-tilapia 1 fillet ne-saladi ne-1L indebe), amafutha angu-11% (ama-4 g; amafutha ayi-0 g), ama-carbohydrate angu-60% (48 g), amaprotheni angama-29 (23 g), i-8 g fiber, 73 mg calcium, 4 mg wensimbi, 219 mg sodium, 318 kcal.
I-Crispy Chicken ne-Apple Chutney Sauce
4 amasevisi
Ukulungiselela: imizuzu engu-10
Ukulungiselela: imizuzu engu-15
4 izingxenye zezinkukhu zezinkukhu ngaphandle kwamathambo kanye ne-peel (115 g); amafutha okudoba; 2 tbsp. izinkezo zefulawa; 2 amahlumela amhlophe abashayiweyo; 1/2 indebe ye-breadcrumbs enezinongo; 1/4 indebe i-walnuts eqoshiwe; Ama-apula amnandi futhi anomuncu, ahlutshiwe futhi anike ama-cubes; 1/4 indebe yamanzi; 2 tbsp. isipuni se-anyanisi obomvu oqoshiwe; 2 tbsp. izinkezo zezithelo zomvini omisiwe; 2 tbsp. nezinkezo zewayini elibomvu uviniga; 1/2 i-tsp yesinamoni; Izinkomishi ezimbili zerayisi elicwebekile, epholile okupheka okupheka; usawoti nomsila omnyama omnyama ukuze unambitha.
Ukupheka:
Preheat ovini kuya 220 ° C. Amafutha ishidi elikhulu lokubhaka. Hlanza izibopho ngamanzi bese upha. Beka inyama ekhitsheni yekhishi, limboze ngendwangu eyodwa eyodwa yefilimu bese usebenzisa i-pan enzima yokudoba, i-rolling pin noma inyama yezinyosi ukushaya i-fillet ukuze ubukhulu bayo bungabi ngaphezu kuka-1.5 cm. Isikhathi senkampani ngosawoti nopelepele ezinhlangothini zombili. Esigodini esincane, uthele ufulawa bese ubeka inyama kuyo kuwo wonke womabili. Vula noma yikuphi ufulawa owedlule. Thela amaqanda abashaywe abashaywe abe yinye isitsha esingajulile nenyama yezinyosi. Thatha esinye isitsha esincane bese uhlanganise imvuthuluka yesinkwa nama-walnuts kuwo. Hlanganisa inyama kule nhlanganisela. Dlulisa inkukhu ebhodini elenziwe ngokupheka bese ufafaza phezulu inyama enamafutha yemifino. Bhaka kuhhavini imizuzu engu-15 kuze kube yilapho inyama isilungele ngokuphelele. Ngenkathi inkukhu ibhakwa, pheka i-"Chatterie" sauce. Ukuze wenze lokhu, epanini elingaphakathi ulethe emathunjini b izithako (kusuka ema-apula kuya kuminamoni ahlanganisiwe) phezu komlilo ophakathi. Ncishisa ukushisa, ukumboza uphinde upheke imizuzu engu-10 kuze kube yilapho ama-apula athambile ephuka bese uketsheziza uketshezi (ukwenza umxube obuningi, ugoqe ama-apula ngemfoloko noma i-pestle). Ukupheka irayisi, ubilise 2 izindebe zamanzi epanini elingaphakathi. Thela ilayisi, ukunciphisa ukushisa, ukumboza nokumamitha imizuzu engaba ngu-10 kuze kube yilapho yonke into isetshenzisiwe. Beka inyama epulangwe, uthele umsizi bese ukhonza kanye nelayisi elibomvu. Ukudla okunomsoco ngokukhonza (1 isigamu sezinkukhu, i-2paspoon sauce "Chattie" ne-1/2 inkomishi irayisi ensundu), amafutha angu-18% (ama-10 g, ama-1 g amafutha agcwele), ama-carbohydrate angu-52% (64 g), 30% amaprotheni (37 g), 5 g fiber, 46 mg calcium, 2 mg iron, 500 mg sodium, 489 kcal.