Hezvino zvinhu zvina zvakakosha zvinovaka mwoyo wakasimba
Sumu yakasanganiswa, inowanikwa mumashizha eheat, maapuro, mapeariti, marinari, nyemba, lentile uye chingwa chose chezviyo uye zviyo, inobatsira kuderedza huwandu hwe "bad" cholesterol (low density lipoproteins), zvichiita kuti kuderedza dambudziko rehutano hwemwoyo. Folic acid, iyo inowanikwa mumiriwo miriwo, nyemba uye lentils, inoderedza hutachiwana hwe homocysteine - an amino acid inogona kuwedzera dambudziko rehutano hwemwoyo. Omega-3 fatty acids, iyo yakawanda nemakungu (kunyanya walnuts) uye hove dzine mafuta, kudzivirira kubvongodzwa kwemishonga, kubatsira kubvisa midziyo yakamanikidzwa uye kuderedza huwandu hwakanyanya hwepoprotein - mafuta eropa, izvo zvinokonzera kukura kwezvirwere zvepfungwa. Mafuta anonzi monounsaturated kubva kuzvokudya zvakadai semiti yemiorivhi, mafuta omuorivhi nemafuta emichero kubva kumbeu uye nutsiti anoderedza ropa rekutsvaira yega. Kunyanya, mafuta anonzi monounsaturated, zvakasiyana nemafuta e-polyunsaturated, anowedzera kusagadzikana nekusanganiswa, izvo zvinokonzera kukanganisa masero nematukisi. Mafuta anogutsa ane zviri mutsvuku nyama, mafuta uye mafuta ane cheeses, kuwedzera cholesterol, kuvhara mishonga, saka dzivisa zvinhu izvi kana kurega kushandiswa kwavo. Nezvikorekedzo zvedu, unogona kushandisa zvakanakisa zvose zvinobatsira zvemwoyo-zvine utano hwakagadzikana uye unova nechokwadi chokuti izvozvi ndiro zvinonaka. Vashumirei kune tafura yekupemberera - pane nzira ipi iri nani yokuratidza kuti iwe unofunga nezvehutano hwomunhu waunoda?
Spaghetti nemashizha emucheka mutsutso (uye canapé ne tapenade yemirivhi)
4 servings
Kugadzirira: Maminitsi gumi
Kugadzirira: 15 Maminitsi
2 maasipuni emuorivhi; 2 zvakanyatsorurwa shallots; 2 clove garlic; 1 inogona (800 g) yemamate yakagadzirwa, yakatswa; 1h. kapu yeomori oregano; 1/2 tsp pasi pepisi tsvuku; 1/4 kapu yakasikwa bhesil yakachena; 1 baguette weupfu hwakakwana wegorosi (230 g), bvisa zvidimbu 1.5 masikati masikati; 230 g ye spaghetti kubvira durum ufa wegorosi. Tapenade ipasta ye sandwiches, iyo iri muMediterranean cuisine inonzi "caviar yevarombo", 1/2 mukombe wemuorivhi wechiGiriki we "Kalamata" zvakasiyana; 1/4 kapu yemiti yemiorivhi yakazara nepepuru tsvuku; 1 tbsp. a spoonful of capered capers; 1 clove yegliclic yakagadzirwa zvakanaka.
Kubika:
Preheat oven kusvika 175 ° C. Kubika mucho, kupisa mafuta pamusoro pemhepo inopisa mukati mepurasitiki. Isa shallots uye garlic uye fry kwemaminetsi maviri. Wedzerai tomate, oregano uye pepirusi mutsvuku uye uuye kumota. Deredza kupisa, tivhare zvakasununguka nechifukidzo uye simmer kwemaminitsi gumi. Isa zvidimbu zvebheuette pane bhokiti. Isa muovheni uye gadzirira maminitsi gumi kusvikira chingwa chisvibiswa. Ika spaghetti, svina mvura uye uise parutivi. Kuti agadzirire tapenade, mune zvekudya zvokudya zvinosanganisa miorivhi, capers uye garlic uye nekucheka kunobata kune inenge inenge yakaenzana. Paridza spaghetti muhote uye mupuni wepamusoro uye tomato muto. Paridza chingwa chakakangwa ne tapenade uye ushumire pamwechete pamwe chete. Muviri wekubatsira pakushanda (1/4 makapu emuzinga nemuchu, 2 maspuni e tapenade uye 2 zvingwa zvechingwa), 14% mafuta (6 gramu, 1 g mafuta ane mafuta), 71% mahydrohydrates (71 g), 15% mapuroteni (15) g), 13 gramu ye fiber, 190 mg ye calcium, 4 mg yesimbi, 818 mg sodium, 402 kcal.
5 kunonya zvinobatsira pamwoyo, izvo iwe unogona kutora newe
1) apuro kana pear (80-100 kcal, 0.5-1 g ye mafuta, 0 g emafuta akazara, 3-4 g fiber);
2) 5 maorivhi echiGiriki e "Kalamata" zvakasiyana-siyana (45 kcal, 4.5 g mafuta, O g mafuta akazara, 0 g fiber);
3) 1 packet ye "instant" oatmeal (130 kcal, 3 g mafuta, 0.5 g ye mafuta akazara, 2 g fiber);
4) 30 g yemarumondi, marinate kana marangi (165-185 kcal, 14-18 g mafuta, 1.4-2 g mafuta akazara, 1-3 gm fiber);
5) sandwich ine peanut butter (2 zvingwa zvegorosi rose, 1 kikapu peanut butter uye yakaderedzwa mafuta: 235 kcal, 7 g mafuta, 1 g mafuta ane mafuta, 7 g fiber)
Tilapia ine saladi «Romen», tsvuku anyezi uye capers
4 servings
Kugadzirira: Maminitsi gumi
Kugadzirira: 15 Maminitsi
4 mashizha makuru e "Romain" saladi; 4 zvishongo zveTilapia (140 g imwe neimwe); inogona kuchinjwa ne halibut; mafuta efrying; munyu uye pasi pasi pepuru tsvina; 4 mashuwuni easitadhi ane zviyo zvakawanda; 4 zvikamu zvitsvuku zveonisi; 4 tbsp. spoons of drained capers; 1 kikombe couscous yakasikwa kubva mugorosi rose.
Kubika:
Preheat oven kusvika 200 ° C. Itai mabhii akawanda asina kuvhara mabhituni nemafuta. Paridza mashizha emuradhi pamapepa emapepa uye usasese nemvura. Ivhara mashizha nemamwe mapepa emapepa uye uise muwaini microwave kwemaminitsi gumi kuitira kuti mashizha ave nyore. Ita lettuce mashizha patafura uye uise imwe tirapia fillet pamashizha ose (mhiri kwayo). Nyora hove dzacho pamusoro uye nomunyu uye pepper, uye gira 1 teaspoon yemasitadhi. Pamusitadhi, nzvimbo yeeiiii uye 1 tsp inotora. Putira imwe fukiti neshizha rehadhi. Isai hove yakaputirwa (ganda pasi) muchigadziro chakagadzirwa uye uifukidze nemashizha. Bhika kwemaminetsi gumi kusvikira hove iri nyore. Izvo apo hove iri kugadzirira, kubika mukoma wako: muvharuki yepakati, bvisa 1/3 kapu yemvura. Isa muukoma uye ubvise kubva pakupisa. Siya kuvhara kwemaminitsi mashanu kuti uwane mvura yose. Shandisa hove yakaputirwa muhodhi pahote ine couscous. Nutritional value per serving (1 tilapia fillet ne saladi uye 1L cup couscous), 11% mafuta (4 g; 0 g mafuta akawanda), 60% ehydrohydrate (48 g), 29% protein (23 g), 8 g fiber, 73 mg ya calcium, 4 mg yesimbi, 219 mg sodium, 318 kcal.
Crispy Chicken neApple Chutney Sauce
4 servings
Kugadzirira: Maminitsi gumi
Kugadzirira: 15 Maminitsi
4 hafu yehukutu fillet isina mapfupa uye peel (115 g); mafuta efrying; 2 tbsp. nendiro dzeupfu; 2 zvishoma zvakarovewa mazai mavara; 1/2 mukombe wezvokudya zvemanheru nezvinonhuwira; 1/4 mukombe yakanyatsogadzirwa walnuts; 2 maapuro akanaka anonhuwa, akachekwa uye akachekwa makerubhi; 1/4 mukombe wemvura; 2 tbsp. kapu yekodhi yakatsvukwa yakatsvuka; 2 tbsp. nendiro dzamazambiringa akaomeswa; 2 tbsp. nendiro dzewaini tsvuku yewaini; 1/2 tsp yekinamoni; 2 makapu emuti mutsvuku, usina kusimbidzika-kubika; munyu uye pasi pasi pepuru tsvina.
Kubika:
Preheat oven kusvika 220 ° C. Oiri hombe huru yekubheka. Sungai zvipfeko nemvura uye tisa yakaoma. Isa nyama iri pamucheka wekicheni, uifukidze nemumwe muchengeti wefirimu uye shandisa gorofu rinopisa, kuvhara pini kana nyundo yekunyama kuti urove futi kuitira kuti hutete hwayo husati hwava 1.5 cm.Saka nguva ye fillet nemunyu uye pepper pamativi ose maviri. Muchidimbu chiduku, dururira muupfu uye gadzira nyama mukati maro kumativi maviri. Bvisa chero upfu hwakatsetseka. Dururirai vakarova mazai ega muimwe imwe isina kudzika uye nyama dab mavari. Tora imwe ndiro duku uye usanganise zvingwa zvimedu uye walnuts mairi. Nyora zvakanaka nyama iyi musanganiswa. Shandurai nyama muchigadzirwa chakagadzirwa uye gadzirai nyama yakakosha nemafuta. Bika muchoto kwemaminitsi gumi nemashanu kusvikira nyama yakagadzirirwa. Apo huku iyo yakabikwa, kubika muto we "Chatterie". Kuti uite izvi, mupakati pepurasitiki uuye kumamota b ezvigadzirwa (kubva pamaapuro kusvika kuminamoni inosanganisira) pamusoro pepakati mukati. Deredza kupisa, kuvhara nekubika kwemaminitsi 10 kusvikira maapulo akanyorova aputsika uye mvura inosvibira (kuita kuti muvhenganisi akawedzere, shingai maapuro nemaforogo kana pestle). Kubika rizi, sirisa 2 makapu emvura muhomwe yepakati. Dururirai mupunga, kuderedza kupisa, kufukidza uye kumira kwemaminitsi anenge gumi kusvikira mvura yose yawana. Isa nyama pamahwendefa, udire muto uye ushumire pamwe nemucheka mutsvuku. Nutritional value per serving (1 hafu yenguruve mukaka, 2 tablespoons muto "Chattie" uye 1/2 mukombe rhino jisi), 18% mafuta (10 g, 1 g mafuta yakazara), 52% mahydrohydrates (64 g), 30% protein (37 g), 5 g fiber, 46 mg calcium, 2 mg iron, 500 mg sodium, 489 kcal.