Zvinokwanisika kuti iwe unonetseka zvikuru nehuwandu hwechiuno chako kuti uzvidye mwoyo pamusoro pemoyo wako. Zvisinei, iwe unofanirwa kuisa pfungwa pahutano hwemoyo wako, nokuti zvirwere zvepfungwa gore negore zvinotora hupenyu hwezviuru zvevakadzi vemazera akasiyana. Mwoyo wehutano nekuchengetedza uremu hunorema ndeyemabasa maviri anowirirana, sezvo kuwedzera kunoresa kunoita kuti kuwedzerwa ropa kunowedzera (uye ichi ndicho chinonyanya kukonzerwa nehutachiona hwemwoyo). Nguva dzose kurovedza muviri, uyewo zvokudya zvakagadzirwa mufiber, folic acid nemafuta ane utano, ane zvishoma zvishoma zvezvakazara uye zvinotapira zvinowedzera cholesterol. Nenguva yezororo tave nekugadzira mabiko makuru ezvokudya zvekudya kwemanheru, izvo zvinoshandiswa zvinotsigira mwoyo wako nenzira yakanakisisa. Yeuchidza vamwe kuti iwe unofanirwa kuchengeta mwoyo, iwe uchiri muduku: kumbira shamwari dzako nekusimudzira tsvina yehutano hwako!
Saladi yeasimusi inoputa, mazambiringa emuchero uye avocado
4 servings
Kugadzirira: Maminitsi manomwe
3 tbsp. nendiro dzebhariamukivhiniga; 2 tbsp. spoons e grated orange peel; 2 tbsp. nendiro dzeuchi; munyu uye pasi pasi pepuru tsvina; 6 magirazi ezvivhenganiswa nevhu rakaoma; 2/3 mukombe wakatsvuwa wakatsvuka anyezi; 100 g yakakanyiwa inopisa salmon; 1/4 yeavocado peeled, akacheka kuita zvimedu zviduku; 16 shades of pink pinepruit (isina ganda) kana 11L mazambiringa.
Kugadzirira kemucheto:
Muhomwe huru, kurova whisk newaini, vhiniga peelan uye uchi. Itai zvishoma nezvishoma maorivhi, muchiteverwa nomunyu uye pepper. Wedzera saladi neonisi uye fungai zvakanaka. Isa salmon kune rumwe rutivi rwedha, uye udururire mimwe miriwo kune imwe. Paridzai mararafruit uye zvikamu zvekudzivirira pamucheto wediro. Nhengo yehutano imwechete (1/4 ye lettuce): 28% mafuta (5.5 g, 1 g mafuta akazara), 55% ehydrohydrate (24 g), 17% protein (7.5 g), 4 g fiber 61 mg calcium , 1 mg yesimbi, 582 mg ye sodium, 169 kcal.
Multicorn toast nemamato anonhuwira, Ricotta cheese uye Rucola saladi
4 servings
Kugadzirira: Maminitsi gumi Kugadzirira: 5 Maminitsi
1 tbsp. nendiro yefuta yamafuta; 1 tbsp. kapu yekacheki yakagadzirwa; munyu uye pasi pasi pepuru tsvina; 4 matata, "Slivka", akacheka kuita zvikamu zvina; 1/2 mukombe pasi-fat cheese "Ricotta"; 1/2 teaspoon grated lemon zest; 3/4 makapu e lettuce akachekwa akabuda "Ruccola" 4 mahwendefa echingwa chezviyo zvakawanda.
Kugadzirira kemucheto:
Preheat the rasper. Muchidimbu chemahombekiti, whisk mafuta omuorivhi, squeezed garlic, munyu uye pepper. Wedzerai tomate uye fungai zvakanaka. Paridzai matamato (cheka) pahomwe yekabiki uye gadzirai kwemaminetsi mashanu (kusvikira vasati vanyoroka uye vakaoma). Munguva iyi, muvharo imwechete, iyananidzai cheese, zedmon zest, munyu uye pepper. Spoon musanganiswa uyu pa toasts uye yekodha nemashizha. Cheka zvigunwe nehafu uye uise pamusoro pehadhi yakabikwa tomato. Muviri wehutachiwana pakushanda (2 hafu yegumi): 29% mafuta (5 g, 1 g mafuta akazara), 20% mapuroteni (8 g), 51% mahydrohydrate (20 g), 3 g fiber, 172 mg calcium, 1.5 mg yesimbi, 233 mg sodium, 150 kcal.
Maapulo akavezwa nemaple syrup ane yogashire ezvokudya uye muesli nemiti uye michero yakaomeswa
4 servings
Kugadzirira: Maminitsi gumi
Kugadzirira: Maminitsi makumi maviri
4 maapuro "Ndarama" asina rutivi, akacheka kuita zvidimbu 8 chimwe nechimwe; 5 tbsp. spoons maple syrup; 1/2 tbsp. zvipukiso zvekusanganiswa kwemafuta asina kuiswa; 1/2 mukombe wakakora fat yogurt pasina fillers; 1/4 tsp sinamoni pasi; mapepa evhu; 1/2 mukombe wakadzika-mafuta muesli nemiti uye michero yakaomeswa; chinyiko chemuviri.
Kugadzirira kemucheto:
Preheat oven kusvika 200 ° C. Isa maapuro, 3 tbsp. Spoons yetirasi uye yakanyunguduka mafuta mumapani uye fungai zvakanaka. Bhivha kwemaminitsi makumi maviri, zvichikurudzira dzimwe nguva, kusvikira maapuro ari nyore uye akafukidzwa nemakumbo akadzika uye yakasvibira sirasi. Munguva iyi, mubhokisi duku, kurova whisk yogurt, zvinonhuwira uye zvakasara 2 tbsp. spoons of maple syrup. Spoon maapuro akabikwa muhope duku shoma. Fukidza ne muesli, wodira yega yoghurt. Nhamba yehutano yemunhu anoshumira (1 apule nemuchero): 11% mafuta (3 g, 1 g mafuta akazara), 84% mahydrohydrate (50 g), 5% mapuroteni (3 g), 5 g fiber, 98 mg calcium, 1 mg simbi, 53 mg sodium, 222 kcal.
Casserole nesipinashi, Feta cheese uye walnuts
4 servings
Kugadzirira: 5 Maminitsi
Kugadzirira: 23 maminitsi
2 maasipuni emuorivhi; 8 mapepa echinyoro anyezi, akachekwa; 2 masupuniki ekikikikiki; 280 g ye sipinashi yakakoswa; 3 tbsp. zvipfeko zveparsley itsva; 60 g yeFeta chechikafu; 1 mukombe pasi-mafuta; 2/3 mukombe wekottage cheese; munyu uye pasi pasi pepuru tsvina; 1 mazai makuru; 5 mapuroteni emazai makuru; Zvidimbu zviviri zvechingwa chakazara zvezviyo, zvakaomeswa mumucheka wemvura uye zvakatemwa kuita makerubhi; 2 tbsp. spoons of walnuts akachekwa.
Kugadzirira kemucheto:
Preheat oven kusvika 200 ° C. Mune imwe isati yakanakira frying pani uye yakareba masendimita 25, kupisa mafuta pamusoro pemhepo inopisa. Paridzai mavarai ezvinyoro uye mukanise garlic uye fry kusvikira anonisi yakanyorova. Bvisa ganda rinopisa kubva kumoto. Wedzera sipinashi uye parsley, inoteverwa neFeta cheese. Mune blender, funganisa mukaka, cottage cheese, munyu uye pepper kusvikira ureruke. Wedzeraii mazai evha vatsvene uye fungai zvakare. Dururirai musanganiswa uyu pamusoro pepinashi, uye wobva wawedzera chingwa chakaomeswa. Bika kwemaminitsi gumi nemaviri pasina chivigiro. Fukidza casserole namate uye ubike kusvikira iyo yanyoro. Nutritional value per serving (1/4 casserole): 33% mafuta (10 g, 3 g mafuta akazara), 36% ehydrohydrate (25 g), 31% protein (21 g), 5 g fiber, 314 mg calcium, 4 mg iron , 612 mg ye sodium, 271 kcal.