Nazi ezinye izondlo ezine ezibalulekileyo kwiintliziyo ezinamandla
I-fiber e-soluble, etholakala kwi-oat flakes, ii-apula, iipereyiti, iifotyi, iimbotyi, iilenti kunye nesonka esisisiseko sezonka kunye neesinqolowa, kunceda ukunciphisa izinga "elibi" le-cholesterol (i-low-level lipoproteins), ngokunciphisa ingozi yesifo senhliziyo. I-acid e-folic, efumaneka kwimifuno eluhlaza, iimbotyi kunye neengcingo, kunciphisa izinga le-homocysteine - i-amino acid enganyusa ingozi yesifo senhliziyo. I-Omega-3 fatty acids, ezininzi kunye neentlanzi (ikakhulukazi ama-walnuts) kunye neentlanzi ezinamanqatha, ukukhusela ukugqithwa kwemithambo ye-arteries, ukunceda ukunciphisa iinqanawa ezincinci kunye nokunciphisa izinga le-lipoproteins elincinci kakhulu-amafutha egazi, okubangela ukuphuhliswa kwezifo zenhliziyo. Amafutha aseMonounsaturated ekudleni okunjengemifuno, ioli yeoli kunye nemifuno yemifuno evela kwimbewu kunye namantongomancinci anciphisa ama-cholesterol egazi. Ngaphezu koko, i-monounsaturated fats, ngokungafaniyo ne-polyunsaturated fats, iyakwazi ukuxhatshazwa kwi-oxidation, inkqubo eyenza umonakalo kwiiseli kunye nezicubu. Amafutha anelisiweyo aqulethwe kwinyama ebomvu, ibhotela kunye neentshizi ezinamafutha, ukwandisa i-cholesterol, ukuvalela imirhobho, ngoko ugweme le mveliso okanye ungayithinteli ukusebenzisa. Ngeendlela zethu zokupheka, unako ukufumana inzuzo kuzo zonke iingenelo zentsholongwane enempilo kwaye uqinisekise ukuba izitya ziyanandi. Yibanike kwitafile yeholide - ingabe kukho nayiphi na indlela engcono yokubonakalisa inkxalabo yakho ngempilo yomntu othandekayo?
I-spaghetti ene-spicyt tomato (kunye ne-canapé ene-tapenade yeminquma)
4 servings
Ukulungiselela: imizuzu eyi-10
Ukulungiselela: imizuzu eyi-15
2 iifuni zeoli zeoli; 2 i-shallots; Ii-clove garlic; I-1 ingakwazi (800 g) yamatamatati akhonkxiweyo, i-diced; 1h. i-spoon ye-oregano eyomileyo; I-1/2 tsp umpompo omnyama; Ikomityi ye-1/4 e-basil entsha; 1 baguette yomgubo wengqolowa (230 g), uthathe izicucu 1.5 cm; 230 g ye-spaghetti ukusuka kumgubo wengqolowa wenkomo. I-Tapenade yidrafti yesandwich, e-Mediterranean ebizwa ngokuthi "caviar yehlwempu", 1/2 indebe yeolive yamaGrisi ye "Kalamata" eyahlukeneyo; I-1/4 indebe yemifuno eluhlaza eluhlaza kunye ne-paprika ebomvu; 1 tbsp. i-spoonful of capers drained; I-clove ye-garlic eqoshiwe.
Ukupheka:
Ukucwilisa i-ovini ukuya kwi-175 ° C. Ukupheka i-sauce, ukutshisa i-oyile phezu kobushushu obuphakathi kwipuphu ephakathi. Beka i-shallots negalikhi kwaye ufune u-2 ngomzuzu. Yongeza iitamatati, i-oregano kunye nomsila omnyama uze ufike emathunjini. Ukunciphisa ubushushu, bumboze ngokukhululeka ngesibhambathiso uze udibanise imizuzu eyi-10. Beka iziqwenga ze-baguette kwiphepha lokubhaka. Beka ehovini uze ubhake imizuzu eyi-10 ide isonka sinqabile. Gcoba i-spaghetti, cima umbane uze ubeke eceleni. Ukuze ulungiselele i-tapenade, kwiprosesor yokutya idibanisa ioli, i-capers kunye negalikhi kwaye idibanise ngokukhawuleza ubunzima obuphambili. Ukusabalalisa i-spaghetti kwisitya kunye ne-spoon top kunye ne-tomato sauce. Yisasaza isonka esinesonka kunye ne-tapenade kwaye usebenze kunye nephasika. Ixabiso lezondlo ekusebenzeni (1/4 izindebe zomnquba kunye ne-sauce, iipunipoyi ezi-2 ze-tapenade kunye nee-2 zeesonka), i-14% yeoli (6 amagremu, i-1 g i-fat fats), i-71% ye-carbohydrate (71 g), i-15% yamaprotheni (15 g), iigremu ezili-13 ze-fiber, 190 mg ye-calcium, i-4 mg yentsimbi, i-818 mg ye-sodium, i-40 kcal.
5 Ukutya okutya okuthandekayo kwintliziyo, ongayithatha nawe
1) i-apula okanye ipayari (i-80-100 kcal, i-0.5-1 g yeoli, i-0 g yamanqatha amaninzi, i-3-4 g ye-fiber);
2) 5 Iminquma ye-Greek ye "Kalamata" ehlukahlukeneyo (45 kcal, 4.5 g fat, O g egcwele amaninzi, 0 g fiber);
3) 1 ipakethi ye-oatmeal (i-130 kcal, i-3 g yeenqatha, i-0.5 g yeoli egcweleyo, i-2 g ye-fiber);
4) 30 g yama-alimondi, ama-walnuts okanye i-peanuts (i-165-185 kcal, i-14-18 g i-fat, i-1.4-2 g i-fat fat, i-1-3 gram ye-fiber);
5) 1 i-sandwich enebhanti ye-peanut (ii-2 zeesonka zesonka esipheleleyo, i-1puni ye-bhotela ye-peanut ne-fat content content: 235 kcal, i-7 g yeoli, i-1 g ioli egcweleyo, i-7 g fiber)
I-Tilapia ene-saladi «i-Romen», i-anyanisi ebomvu kunye ne-capers
4 servings
Ukulungiselela: imizuzu eyi-10
Ukulungiselela: imizuzu eyi-15
4 amaqabunga amakhulu "isaladi"; 4 izibophelelo ze-tilapia (140 g nganye); inokuthi ithathe indawo nge-halibut; ioli yokucima; ityuwa kunye nomthunzi omnyama womhlaba ukula; 4 izipuni zeetayard kunye nenqolowa enkulu; Iingcezu ezi-4 ze-anyanisi ebomvu; 4 tbsp. iipuni zeecers 1 indebe ekhutshulwa yindoda ebusini.
Ukupheka:
Ukucwilisa i-oven ukuya kuma-200 ° C. Lubricate i-tray enkulu yokubhaka ngeoli. Sasaza amaqabunga esaladi kwiphilisi yamaphepha uze ufefe ngamanzi. Gubungela amaqabunga ngolunye uluhlu lwamaphilisi wephepha uze ufake ivenkile ye-microwave imizuzwana eyi-10 ukwenza amaqabunga athambileyo. Beka i-lettuce kushiya etafile uze ufake enye i-tilapia fillet kwiphepha ngalinye (kulo lonke). Ixesha leentlanzi phezulu ngeetyuwa kunye nepilisi, uze ugcose i-1 teaspoon yesardadi. Kwi-mustard, kwindawo ye-anyanisi kunye ne-1 tsp capers. Gquba nganye iflett ngeqabunga lesaladi. Beka intlanzi ehlanganiswe (umgca phantsi) kwiphepha lokupheka elilungiselelwe kwaye uligubungele ngefestile. Bhaka imizuzu eyi-15 de intlanzi ithambile. Ngoxa intlanzi ilungiselela, pheka umzala: kwisipuphu esiphakathi, ubilise 1/3 indebe yamanzi. Faka umzala kwaye ususe ekushiseni. Ikhefu ukuba ivule imizuzu emihlanu ukuze ilandele yonke imveliso. Ncedisa intlanzi ehlanganiswe ngesaladi kwisitya kunye nomzala. Ixabiso lesondlo ekusebenzeni (1 i-tilapia fillet kunye ne-saladi kunye ne-1L indebe), i-11% ifuthe (4 g; 0 g i-fat fat), i-60% ye-carbohydrate (48 g), i-29% iprotheni (23 g), i-8 g fiber, 73 mg calcium, 4 mg yesinyithi, 219 mg ye sodium, 318 kcal.
I-Crispy Chicken kunye ne-Apple Chutney Sauce
4 servings
Ukulungiselela: imizuzu eyi-10
Ukulungiselela: imizuzu eyi-15
4 iinquntswana zentaka yenkukhu ngaphandle kwamathambo kunye ne-peel (115 g); ioli yokucima; 2 tbsp. iikomityi zomgubo; 2 ngokugqithisileyo abamhlophe abamhlophe; I-1/2 indebe yeentlobo zezonka ngeenongo; I-1/4 indebe eqoshiwe i-walnuts; 2 amaapulo amnandi kunye anomuncu, ahlanjululwe kwaye anqunywe ngamagubhu; 1/4 indebe yamanzi; 2 tbsp. isipuni se-anyanisi ebomvu ecocekileyo; 2 tbsp. iikomityi zentlami; 2 tbsp. iipuni zewayini elibomvu iviniga; I-1/2 tsp ye-sinamoni; Iikomityi ezi-2 zeerayisi eziqhekezayo, eziphosiweyo zokupheka ngokukhawuleza; ityuwa kunye nomthunzi omnyama womhlaba ukula.
Ukupheka:
Ukuphelisa i-oven ukuya kwi-220 ° C. I-oyile iphepha elikhulu lokubhaka. Gcoba iifomthi ngamanzi kwaye wome. Beka inyama ekhitshini yekhitshi, yimbole nge-one layer layer yefrimu kwaye usebenzise i-pan enkulu yokucima, i-pin or roll hammer ukubetha i-fillet ukuze ubunzima bayo bungabi ngaphezu kwe-1.5 cm. Kwisitya esincinci, uthele ngomgubo uze uginye inyama kuwo macala omabini. Gxotha nawuphi na umgubo ongaphezulu. Thela abamhlophe beqanda ababethekileyo baye kwelinye isitya esingenanto kunye ne-dab inyama kubo. Thatha esinye isitya esincinci kwaye uxubane iimvumba zezonka kunye nama-walnuts kuyo. Gcina kakuhle inyama kule mxube. Dlulisa inkukhu kwi-baking ekulungisiweyo kwaye ufefe phezulu kwenyama kunye neoli yezolimo. Bhaka kwi-ovini imizuzu eyi-15 ide inyama isilungele ngokupheleleyo. Nangona inkukhu ibhaka, pheka i-"Chatterie" sauce. Ukwenza oku, kwipuphu epopopu kuletha ibilise b yezithako (ukusuka kwiipulo ukuya kwi-cinnamon edibeneyo) ngaphezu kobushushu obuphakathi. Ukunciphisa ukushisa, ukugubungela nokupheka imizuzu eyi-10 de i-apula ezithambileyo ziphule kwaye i-liquid iyancipha (ukwenza umxube omxube, u-squash ii-apula ngemfoloko okanye i-pestle). Ukupheka irayisi, ubilise iikomityi ezimbini zamanzi kwisikhwama esikhulu. Phala ilayisi, ukunciphisa ubushushu, ukufihla kunye nokumamitha malunga nemizuzu eyi-10 kude kube yilapho yonke into eyenziwayo ifakwe. Beka inyama kumacwecwe, uthele i-sauce uze usebenze kunye nelayisi elibomvu. Ixabiso lesondlo ekusebenzeni (1 isifuba senkukhu, i-2 tablespoons sauce "Chattie" kunye ne-1/2 indebe yerayisi ebomvu), i-18% yeoli (10 g, i-1 g i-fat satated), i-52% ye-carbohydrate (64 g), i-30% iprotheni (37 g), i-5 g fiber, i-46 mg calcium, i-2 mg isitye, i-500 mg ye-sodium, i-489 kcal.