N'zotheka kuti mumakhudzidwa kwambiri ndi chiuno mwanu kuti mudandaule za mtima wanu. Komabe, muyenera kuganizira za thanzi la mtima wanu, chifukwa matenda a mtima amatha chaka chilichonse kutenga miyoyo ya amayi a mibadwo yosiyana. Kukhala ndi moyo wamtima ndi kukhala ndi zolemera zedi ndizo ntchito ziwiri zomwe zimayendera limodzi, chifukwa kulemera kwambiri kumabweretsa kuwonjezeka kwa magazi (ndipo ichi ndicho chachikulu chomwe chimayambitsa matenda a mtima). Kuchita masewera olimbitsa thupi, komanso zakudya zomwe zimakhala ndi fiber, folic acid ndi mafuta abwino, ndi mafuta ochepa omwe amawonjezera mafuta m'thupi. Pa nyengo ya tchuthi timapanga chakudya chambiri chakumadzulo, zomwe zimathandiza kuti mtima wanu ukhale wabwino kwambiri. Akumbutseni ena kuti muyenera kusamalira mtima, pamene muli aang'ono: pemphani anzanu ndikukweza chotupa pa thanzi lanu!
Saladi ya nsomba yosuta, zipatso zamphesa ndi mapuloteni
4 servings
Kukonzekera: Mphindi 7
3 tbsp. makapu a vinyo wosasa; 2 tbsp. makapu a pepala la orange la grated; 2 tbsp. makuni a uchi; mchere ndi tsabola wakuda pansi kuti alawe; Magalasi a saladi wosiyanasiyana wothira; 2/3 chikho chapamwamba chodulidwa anyezi wofiira; 100 g ya sliced kusuta nsomba; 1/4 wa thonje losakanizidwa, dulani zidutswa zoonda; Zipatso zamtengo wapatali za pinki (zopanda khungu) kapena mapiritsi 11L.
Kukonzekera kwa Chinsinsi:
Mu mbale yaikulu, omenyani whisk ndi vinyo wosasa, peel orange ndi uchi. Phatikizani kuwonjezera mafuta a azitona, potsatira mchere ndi tsabola. Onjezani saladi ndi anyezi ndi kusakaniza bwino. Ikani supuni kumbali imodzi ya mbale, ndipo tsanulirani ndiwo zamasamba. Kufalitsa mphesa ndi mapepala a mapepala pamphepete mwa mbale. Zakudya zamtundu umodzi (1/4 la letesi): 28% mafuta (5.5 g, mafuta okwanira 1 g), 55% ma carbohydrate (24 g), 17% mapuloteni (7.5 g), 4 g zamtundu 61 mg calcium , 1 mg wachitsulo, 582 mg ya sodium, 169 kcal.
Manyowa a multicorn ndi tomato zokometsera, tchizi cha Ricotta ndi saladi ya Rucola
4 servings
Kukonzekera: Mphindi 10 Kukonzekera: Mphindi 5
1 tbsp. mafuta odzola; 1 tbsp. supuni ya zofiira adyo; mchere ndi tsabola wakuda pansi kuti alawe; 4 tomato, "Slivka", kudula mu magawo 4; 1/2 chikho cha mafuta otsika kwambiri "Ricotta"; 1/2 supuni ya supuni ya grati lemon zest; 3/4 makapu a letesi yamtengo wapatali wotsekedwa masamba "Ruccola" 4 zidutswa za mkate wambiri.
Kukonzekera kwa Chinsinsi:
Preheat the rasper. Mu mbale yamkati, whisk mafuta a maolivi, opangidwa ndi adyo, mchere ndi tsabola. Onjezerani tomato ndi kusakaniza bwino. Phulani tomato (kudulidwa) pa pepala lophika ndi kuphika kwa mphindi zisanu (mpaka atachepetseke). Pakali pano, mu mbale yomweyo, phatikiza tchizi, mandimu la mandimu, mchere ndi tsabola. Sakanizani kusakaniza uku ndikukongoletsa ndi saladi. Dulani mchere ndi theka ndikukhala pamwamba pa saladi yophika tomato. Zakudya zamtundu uliwonse (29%) mafuta: 29% mafuta (5 g, mafuta okwanira 1 g), mapuloteni 20% (8 g), 51% ma carbohydrate (20 g), 3 g fiber, 172 mg calcium, 1.5 mg wa chitsulo, 233 mg wa sodium, 150 kcal.
Maapulo opangidwa ndi maapulo ndi zokometsera yoghurt ndi muesli ndi zipatso zamtengo ndi zouma
4 servings
Kukonzekera: Mphindi 10
Kukonzekera: Mphindi 20
4 maapulo "Golden" popanda maziko, kudula mu 8 zidutswa aliyense; 5 tbsp. makapu a mazira a mapulo; 1/2 tbsp. makapu a batala wosasunthika; 1/2 chikho chochepa mafuta yogurt popanda fillers; 1/4 tsini sinamoni; zitsulo zapansi; 1/2 chikho cha mafuta otsika kwambiri muesli ndi mtedza ndi zipatso zouma; nutmeg.
Kukonzekera kwa Chinsinsi:
Chotsani uvuni ku 200 ° C. Ikani maapulo, 3 tbsp. Spoons wa madzi ndi kusungunuka batala mu poto ndi kusakaniza bwino. Kuphika kwa mphindi pafupifupi 20, kupitilira nthawi zina, mpaka maapulo ali ofeweka komanso ophimbidwa ndi madzi otsetsereka. Panthawiyi, mu mbale yaing'ono, muzimenya mtedza wa whisk, zonunkhira ndi otsala 2 tbsp. makapu a madzi a mapulo. Sakani maapulo ophika mu mbale zazikulu. Fukani ndi muesli, kenako tsitsani yoghurt zokometsera. Zakudya zamtundu umodzi (1 apulo ndi msuzi): 11% mafuta (3 g, 1 g mafuta odzaza), 84% ma carbohydrate (50 g), 5% mapuloteni (3 g), 5 g fiber, 98 mg calcium, 1 mg chitsulo, 53 mg ya sodium, 222 kcal.
Casserole ndi sipinachi, tchizi ta Feta ndi walnuts
4 servings
Kukonzekera: Mphindi 5
Kukonzekera: Mphindi 23
Supuni 2 za mafuta a maolivi; 8 nthenga za kasupe anyezi, thinly sliced; Supuni 2 zapadera za adyo; 280 g ya sipinachi yokonzedwa; 3 tbsp. makapu atsopano a parsley; 60 g wa Feta tchizi; 1 chikho cha mkaka wochepa; 2/3 chikho cha tchizi; mchere ndi tsabola wakuda pansi kuti alawe; Dzira lalikulu 1; Mapuloteni asanu a mazira akulu; Magawo awiri a mkate wamba, wouma mu chotokosera ndi kudula mu cubes; 2 tbsp. makapu a akanadulidwa walnuts.
Kukonzekera kwa Chinsinsi:
Chotsani uvuni ku 200 ° C. Mulibe ndodo yokazinga poto ndi awiri a masentimita 25, kutentha mafuta pa sing'anga kutentha. Alalikirani anyezi wobiriwira ndipo mupanikize adyo komanso mwachangu mpaka anyezi asakonde. Chotsani potoyi pamoto. Onjezerani sipinachi ndi parsley, wotsatira Feta tchizi. Mu blender, sakanizani mkaka, kanyumba tchizi, mchere ndi tsabola mpaka zosalala. Onjezani dzira ndi dzira azungu ndi kusakaniziranso. Thirani izi osakaniza pa sipinachi, ndiyeno yonjezerani mkate wouma. Kuphika kwa mphindi khumi popanda chivindikiro. Fukani casserole ndi mtedza ndi kuphika mpaka iyo ikhale bulauni. Zakudya zapakati pa 1/4 casserole: 33% mafuta (10 g, mafuta olemera 3 g), 36% ma carbohydrate (25 g), 31% mapuloteni (21 g), 5 g fiber, 314 mg calcium, 4 mg chitsulo , 612 mg ya sodium, 271 kcal.