Pano pali zakudya zinayi zofunika kwa mtima wolimba
Mafuta omwe amapezeka mu oat flakes, maapulo, mapeyala, nthula, nyemba, mphodza ndi mkate wonse wa tirigu ndi tirigu, amathandiza kuchepetsa kuchuluka kwa "cholesterol" (kuchepa kwa lipoproteins), motero kuchepetsa chiopsezo cha matenda a mtima. Folic acid, yomwe imapezeka mu ndiwo zamasamba, nyemba ndi mphodza, imachepetsa mlingo wa homocysteine - amino acid omwe angapangitse chiopsezo cha matenda a mtima. Omega-3 fatty acids, omwe ali ndi mtedza wambiri (makamaka walnuts) ndi nsomba zonenepa, amaletsa kutseka kwa mitsempha, kuthandiza kuchepetsa ziwiya zocheperachepera ndi kuchepetsa mlingo wochepa kwambiri wa lipoproteins - mafuta a magazi, omwe amachititsa kukula kwa matenda a mtima. Mafuta a monounsaturated ochokera ku zakudya monga azitona, mafuta a azitona ndi mafuta a masamba a mbewu ndi mtedza amachepetsa mpweya wa mafuta m'thupi. Komanso, mafuta osungunuka, mosiyana ndi mafuta a polyunsaturated, amatsutsana kwambiri ndi okosijeni, njira yomwe imayambitsa maselo ndi matenda. Mafuta okhuta omwe ali ndi nyama yofiira, batala ndi mafuta a tchizi, kuwonjezera kolesterolini, kutseka mitsempha, choncho pewani mankhwalawa kapena kusawagwiritsa ntchito. Ndi maphikidwe athu, mungagwiritse ntchito phindu lonse la zakudya zokhudzana ndi mtima komanso onetsetsani kuti zakudya zimenezi ndi zokoma. Awatumikire ku gome la phwando - kodi pali njira ina yabwino yotsimikizira kuti mumakhudzidwa ndi thanzi la wokondedwa wanu?
Spaghetti ndi zokometsera tomato msuzi (ndi canapé ndi tapenade ya azitona)
4 servings
Kukonzekera: Mphindi 10
Kukonzekera: Mphindi 15
Supuni 2 za mafuta a maolivi; 2 finely akanadulidwa shallots; 2 cloves adyo; 1 ikhoza (800 g) yamatimata yamchere, utoto; 1h. supuni ya oregano zouma; 1/2 tsp tsabola wakuda; 1/4 chikho chodulidwa mwatsopano basil; 1 baguette wa ufa wonse wa tirigu (230 g), kudula zidutswa 1.5 masentimita wandiweyani; 230 g wa spaghetti kuchokera ku ufa wa tirigu wa durumu. Tapenade ndi pasitala a masangweji, omwe amapezeka m'nyanja ya Mediterranean amatchedwa "caviar of the poor", 1/2 chikho cha maolivi achi Greek a "Kalamata" zosiyanasiyana; 1/4 chikho cha azitona zobiriwira zomwe zimapangidwa ndi paprika wofiira; 1 tbsp. supuni yowonongeka yowonongeka; 1 clove wa finely akanadulidwa adyo.
Kuphika:
Preheat uvuni ku 175 ° C. Kuphika msuzi, kutentha mafuta pa sing'anga kutentha mu sing'anga supu. Ikani shallots ndi adyo komanso mwachangu kwa mphindi ziwiri. Onjezerani tomato, oregano ndi tsabola wakuda ndikubweretsa ku chithupsa. Kuchepetsa kutentha, kuphimba izo mosasunthika ndi chivindikiro ndi kuimirira kwa mphindi khumi. Ikani zidutswa za baguette pa pepala lophika. Ikani mu uvuni ndikuphika kwa mphindi 10 mpaka mkate ukhale wofiira. Koperani spaghetti, kanizani madzi ndikuika pambali. Pofuna kukonzekera tapenade, mu pulogalamu ya zakudya zimaphatikizapo azitona, capers ndi adyo komanso chopukutira bwino pamtundu wofanana. Kufalitsa spaghetti mu mbale ndi supuni pamwamba ndi phwetekere msuzi. Yambani mkate wofufumitsa ndi tapenade ndipo mutumikire pamodzi ndi pasitala. Zakudya zamtundu uliwonse potumikira (1/4 makapu a phala ndi msuzi, supuni 2 za tapenade ndi magawo awiri a mkate), mafuta 14% (6 magalamu, 1 g mafuta odzaza), 71% Zakudya (71 g), 15% mapuloteni (15 g), 13 magalamu a fiber, 190 mg ya calcium, 4 mg yachitsulo, 818 mg ya sodium, 402 kcal.
5 zopatsa zokometsera zothandiza pamtima, zomwe mungatenge ndi inu
1) apulo kapena peyala (80-100 kcal, 0.5-1 g mafuta, 0 g wa mafuta okhutira, 3-4 g wa fiber);
2) Maolivi achi Greek a "Kalamata" zosiyanasiyana (45 kcal, 4.5 g mafuta, O g mafuta odzaza, 0 g fiber);
3) Phukusi 1 la "instant" oatmeal (130 kcal, 3 g mafuta, 0,5 g mafuta odzaza, 2 g wa fiber);
4) 30 g a amondi, mandnuts kapena mandimu (165-185 kcal, 14-18 g mafuta, 1.4-2 g mafuta olemera, 1-3 magalamu a fiber);
5) sangweji 1 ndi mandimu (magawo awiri a mkate wa tirigu wonse, supuni 1 ya supuni ya mafuta ndi mafuta ochepa: 235 kcal, 7 g mafuta, 1 g mafuta okwanira, 7 g)
Tilapia ndi saladi «Romen», wofiira anyezi ndi capers
4 servings
Kukonzekera: Mphindi 10
Kukonzekera: Mphindi 15
4 lalikulu masamba a salain "Romain"; 4 mzere wa tilapia (140 g uliwonse); akhoza kuthandizidwa ndi halibut; mafuta okazinga; mchere ndi tsabola wakuda pansi kuti alawe; 4puniketi za mpiru ndi mbewu yayikulu yambiri; Magawo 4 a anyezi wofiira; 4 tbsp. makapu a osungunuka otsukidwa; 1 chikho chofiira chokoma kuchokera ku tirigu wonse.
Kuphika:
Chotsani uvuni ku 200 ° C. Lembani chophimba chachikulu chophika mafuta ndi mafuta. Kufalitsa masamba a saladi pa mapepala amapepala ndi kuwaza madzi. Phimbani masambawo ndi mapepala ena a mapepala ndipo muyike mu uvuni wa microwave kwa masekondi 10 kuti masambawo azifewa. Ikani tsambalo patebulo ndikuyika tsamba limodzi la tilapia pa pepala lililonse (kudutsa). Nyani nsomba pamwamba ndi mchere ndi tsabola, kenaka perekani supuni 1 ya mpiru. Pamadontho a mpiru, malo a anyezi komanso 1 tsp capers. Manga chophimba chilichonse ndi tsamba la saladi. Ikani nsomba yophimbidwa (msoko pansi) mu pepala lophika lokonzekera ndikuphimba ndi zojambulazo. Kuphika kwa mphindi 15 mpaka nsombayo ikhale yofewa. Pamene nsomba ikukonzekera, yophika msuwani: mu sing'anga phukusi, wiritsani 1/3 chikho cha madzi. Ikani msuwani ndikuchotsani kutentha. Siyani kupuma kwa mphindi zisanu kuti mutenge madzi onse. Tumikirani nsomba atakulungidwa mu saladi pa mbale ndi wachibale. Nthenda yamtundu uliwonse yomwe imatumikila (1 tilapia feleti ndi saladi ndi 1L chikho msuzi), 11% mafuta (4 g; 0 g mafuta olemera), 60% ma carbohydrate (48 g), 29% mapuloteni (23 g), 8 g zitsulo, 73 mg ya calcium, 4 mg wa chitsulo, 219 mg wa sodium, 318 kcal.
Crispy Chicken ndi Apple Chutney Sauce
4 servings
Kukonzekera: Mphindi 10
Kukonzekera: Mphindi 15
4 hafu ya nkhuku yopanda nkhuku popanda mafupa ndi peel (115 g); mafuta okazinga; 2 tbsp. supuni za ufa; 2 osawombedwa ndi azungu azungu; 1/2 chikho cha mikate ya mkate ndi zonunkhira; 1/4 chikho chodula mandnuts; 2 maapulo okoma ndi owawasa, opukuta ndi kudula mu cubes; 1/4 chikho cha madzi; 2 tbsp. supuni ya finely akanadulidwa wofiira anyezi; 2 tbsp. makuni a zoumba; 2 tbsp. makapu a vinyo wofiira vinyo wosasa; 1/2 tsp ya sinamoni; 2 makapu a yaiwisi yaiwisi, yophika mwamsanga; mchere ndi tsabola wakuda pansi kuti alawe.
Kuphika:
Chotsani uvuni ku 220 ° C. Mafuta ndi pepala lalikulu lophika. Sungunulani masambawo ndi madzi ndi kumeta. Ikani nyama pa tepi ya khitchini, iikani ndi filimu imodzi yowonjezeramo ndikugwiritsira ntchito poto yowonongeka kwambiri, panikiki kapena nyundo kuti muzitha kupopera chikhomocho kuti makulidwe ake asapitirire 1.5 masentimita. Nyengo yothira ndi mchere ndi tsabola kumbali zonse. Mu mbale yaing'ono, tsitsani ufa ndi kuikamo nyama mumbali zonsezo. Sula ufa uliwonse wopitirira. Thirani azungu okwapulidwa kumalo ena osaya kwambiri ndikudya nyama mwa iwo. Tengani mbale ina yaing'ono ndi kusakaniza zinyenyeswazi za mkate ndi walnuts mmenemo. Sungani bwino nyama mukusakaniza. Tumizani nkhuku mu pepala lophika ndikukonza pamwamba pa nyama ndi mafuta a masamba. Kuphika mu uvuni kwa mphindi 15 mpaka nyama itakonzeka kwathunthu. Pamene nkhuku yophika, kuphika msuzi wa "Chatterie". Kuti muchite izi, mu sing'anga phukusi mubweretse kwa chithupsa b cha zosakaniza (kuchokera ku maapulo mpaka ku sinamoni kuphatikizapo) pa sing'anga kutentha. Kuchepetsa kutentha, kuphimba ndi kuphika kwa mphindi 10 mpaka maapulo omwe amachepetsanso pansi ndipo madzi amadzikweza (kuti apange osakaniza osakanizika, sikwashi ma apulo ndi mphanda kapena pestle). Kuphika mpunga, wiritsani makapu awiri a madzi mu phukusi. Thirani mpunga, kuchepetsa kutentha, kuphimba ndi kuimirira kwa mphindi 10 mpaka madzi onse atengeka. Ikani nyama pa mbale, kutsanulira msuzi ndikutumikira limodzi ndi mpunga wofiira. Zakudya zamtundu uliwonse (1 hafu ya nkhuku, 2 supuni ya msuzi "Chattie" ndi 1/2 chikho cha mpunga wofiira), 18% mafuta (10 g, 1 g mafuta odzaza), 52% Zakudya (64 g), 30% mapuloteni (37 g), 5 g mchere, 46 mg calcium, 2 mg chitsulo, 500 mg sodium, 489 kcal.