Kungenzeka ukuba unomdla kakhulu malunga nomthamo wesikhumba sakho ukukhathazeka ngentliziyo yakho. Nangona kunjalo, kufuneka ugxile kwimpilo yentliziyo yakho, ngenxa yokuba izifo zengqondo zonyaka zithatha ubomi bezinkulungwane zabafazi beeminyaka ezahlukeneyo. Impilo yengqondo kunye nokugcina ubunzima obuqhelekileyo yimisebenzi emibini ehamba ngesandla, njengoko ubunzima obuninzi bangela ukunyuka kwengcinezelo yegazi (kwaye le nto iyona mngcipheko omkhulu kwisifo senhliziyo). Ukuzivocavoca rhoqo, kwakunye nokutya okucebileyo kwi-fiber, i-folic acid kunye namafutha enempilo, kunye nomxholo ongenamlinganiselo weempahla ezigcweleyo kunye nezitratshi ezandisa i-cholesterol. Ngexesha leeholide siye savelisa imenyu enkulu yekusasa sakusasa, izithako ezixhasa intliziyo yakho ngendlela efanelekileyo. Khumbuza abanye ukuba kufuneka unakekele intliziyo, ngelixa usemncinci: memela abahlobo bakho uphakamise isilonda sempilo yakho!
Isaladi ye-salmon yokubhema, i-grapefruit kunye ne-avocado
4 servings
Ukulungiselela: imizuzu engama-7
3 tbsp. iipuni zeviniga; 2 tbsp. iipuni ze-orange scel; 2 tbsp. iinkophe zobusi; ityuwa kunye nomthunzi omnyama womhlaba ukula; 6 iziglasi zeesaladi eziluhlaza; I-2/3 indebe i-opiyi ebomvu ecocekileyo; 100 g ye-salmon yokucoca i-slic; I-1/4 ye-avocado ehlutshiwe, yinqumle ibe yinqumle emincinci; Iifadrafti ezili-16 ze-pink grapefruit (ngaphandle kwesikhumba) okanye i-11L yamagilebhisi.
Ukulungiselela iresiphi:
Kwisitya esikhulu, shaya i-whisk neviniga, i-orange peel kunye nobusi. Kongeza kancane ioli yeoli, ulandele ityuwa kunye nepepper. Yongeza isaladi kunye anyanisi kwaye udibanise kakuhle. Beka i-salmon kwicala elinye lesitya, uthele imifuno kwenye. Ukusabalalisa iigrafruit kunye namagatya e-avocado ekupheleni kwesitya. Ixabiso lesondlo sesahlulo esisodwa (1/4 ye-lettuce): i-28% ye-fat (5.5 g, i-1 g i-fat fat), i-55% ye-carbohydrate (24 g), i-17% iprotheni (7.5 g), i-4 g i-fibre 61 mg i-calcium , 1 mg yentsimbi, 582 mg ye-sodium, 169 kcal.
Inambuzane ye-multicorn kunye neetamatisi ezinomsila, ushizi weRicotta kunye nesaladi yeRucola
4 servings
Ukulungiselela: imizuzu eyi-10 Ukulungiselela: imizuzu emihlanu
1 tbsp. ngeoli eoli; 1 tbsp. i-spoon ye-garlic encindiweyo; ityuwa kunye nomthunzi omnyama womhlaba ukula; 4 utamatisi, "Slivka", uthathe iinqununu ezine; I-1/2 indebe ye-fat-fat cheese "Ricotta"; I-1/2 ithisipuni i-lemon eyinqabileyo; Iingqayi ezi-3/4 zee-lettuce ezinqunywe ngokukhawuleza "I-Ruccola" iziqhekeza ezine zesonka esinesininzi.
Ukulungiselela iresiphi:
Ukucwilisa i-rasper. Kwisitya esiphakathi, i-whisk ioli yeoli, i-garlic yamanzi, ityuwa kunye nopele. Yongeza iitamatisi uze udibanise kakuhle. Ukusabalalisa utamatisi (usike) kwiphepha lokubhaka uze ubhake imizuzu emi-5 (de kube yinto epholileyo kwaye ixakeke). Okwangoku, kwisitya esinye, hlanganisa ieshizi, i-lemon zest, ityuwa kunye nopele. Spoon lo mxube kwi-toasts uze uyihloze ngesaladi. Sika i-toasts ngesiqingatha kwaye ubeke phezulu kwipaladi ebhaka utamatisi. Ixabiso lesondlo ekusebenzeni (ii-half-quarts of yogurt): i-29% ifuthe (5 g, 1 g i-fat fat), i-protein ye-20% (8 g), i-51% ye-carbohydrate (20 g), i-3 g fiber, i-172 mg i-calcium, 1.5 mg wensimbi, 233 mg ye-sodium, 150 kcal.
Ii-apula ezigqoke nge-maple isiraphu kunye ne-yoghurt ene-spicy kunye ne-muesli ngamanqwanqatha kunye neziqhamo ezomileyo
4 servings
Ukulungiselela: imizuzu eyi-10
Ukulungiselela: imizuzu engama-20
4 ii-apula "zegolide" ezingenasisiseko, uthathe iinqununu ezili-8 nganye; 5 tbsp. iipuni zeyiphuphuphu; 1/2 tbsp. iipuni zebhotela elincinciweyo; I-1/2 indebe encinci yegour yogurt ngaphandle kwee-fillers; I-1/4 tsp isinamononi yomhlaba; i-pinch of cloves; I-1/2 indebe encinci ye-muesli enamafutha kunye nezithelo ezomileyo; i-pinch of nutmeg.
Ukulungiselela iresiphi:
Ukucwilisa i-oven ukuya kuma-200 ° C. Beka ii-apulo, 3 tbsp. Iipuni zesiraphu kunye ne-bhotela edibeneyo eplasini uze udibanise kakuhle. Bhaka malunga nemizuzu engama-20, uvuselela ngamanye amaxesha, de i-apula ithambile kwaye igutyungwe nge-crusty crust kunye nesitrasi esinamandla. Okwangoku, kwisitya esincinci, shaya i-yogurt ye-whisk, iziqholo kunye ne-2 tbsp. iipuni zelaphuraphu. Spoon iipulo ezibhaka kwiiplati ezincinane. Ukucoca nge-muesli, uze uthele i-yoghurt ecocekileyo. Ixabiso lesondlo lomntu osebenzayo (i-apula eli-1 nge-sauce): ii-fat (11 g, i-1 g i-fat fat), i-84% ye-carbohydrate (50 g), i-5% iprotheni (3 g), i-5 g fiber, i-98 mg calcium, i-1 mg isinyithi, 53 mg ye sodium, 222 kcal.
I-Casserole nge sipinashi, i-Feta ushizi kunye nama-walnuts
4 servings
Ukulungiselela: imizuzu emihlanu
Ukulungiselela: imizuzu engama-23
2 iifuni zeoli zeoli; 8 iintsiba ze-anyanisi zentwasahlobo, zincinciweyo; 2 iisupuni zamagilekhi ezinciniweyo; 280 g we sipinashi eqoshiwe; 3 tbsp. iipuni zeparsley; 60 g ye-Feta ushizi; 1 indebe ye-fat fat fat; I-2/3 indebe ye-kottage cheese; ityuwa kunye nomthunzi omnyama womhlaba ukula; 1 iqanda elikhulu; 5 iiprotheni zamaqanda amakhulu; Iziqwenga ezi-2 zesonka esipheleleyo, ezomileyo kwi-toaster kwaye zinqunywe ngamagumbi; 2 tbsp. iipuni ze-walnuts eziqoshiwe.
Ukulungiselela iresiphi:
Ukucwilisa i-oven ukuya kuma-200 ° C. Kwi-pan engekho intambo yokucoca nge-25 cm, ukutshisa ioli phezu kobushushu obuphakathi. Ukusabalalisa i-anyanisi eluhlaza kwaye ucolize ugarlic uze ude ude u-onion uthambile. Susa ipayi yokutshiza ukusuka ekushiseni. Yongeza isipinashi kunye ne-parsley, landelwa yi-Feta ushizi. Kwi-blender, xuba ubisi, i-cottage cheese, ityuwa kunye nepelepele kude kube lula. Yongeza iqanda kunye namaqanda abamhlophe kwaye udibanise kwakhona. Phala le mxube phezu kwesipinashi, kwaye wongeza isonka esomileyo. Bhaka imizuzu eyi-12 ngaphandle kwesiqhekeza. Ukucoca i-casserole ngamantongwane uze ubhaka uze ube mnyama. Ixabiso lentlawulo ngexesha lokukhonza (1/4 casserole): i-fatty 33% (i-10 g, i-3 g i-fat fat), i-36% ye-carbohydrate (25 g), i-31% iprotheni (21 g), i-5 g fiber, i-314 mg i-calcium, i-4 mg isinyithi , 612 mg ye-sodium, 271 kcal.