Ga wadansu abubuwa guda hudu masu muhimmanci don zuciya mai karfi
Fure mai soluble, samo a flakes, apples, pears, kirki, wake, lentils da gurasa hatsi da hatsi, taimaka rage matakin "mummunan" cholesterol (low lipitude lipoproteins), saboda haka rage hadarin cututtukan zuciya. Folic acid, wanda aka samo a cikin kayan lambu mai launin kore, wake da lentils, ya rage matakin homocysteine - amino acid wanda zai iya kara yawan cututtukan zuciya. Acadium Omega-3, wadanda suke da kwayoyi masu yawa (musamman walnuts) da kifi masu kifi, suna hana clogging na arteries, taimako ya dilashi ƙananan tasoshin kuma rage matakin ƙananan lipoproteins - ƙwayar jini, wanda zai haifar da ci gaban cututtuka na zuciya. Fats da yawa daga cikin abinci irin su zaitun, man zaitun da man kayan lambu daga tsaba da kwayoyi rage yawan ƙwayar cholesterol. Bugu da ƙari, ƙwayar ƙwayar cuta, ba kamar ƙwayar ƙwayar ƙwayar cuta ba, sun fi tsayayya ga daidaitawa, wani tsari wanda zai haifar da lalacewar kwayoyin halitta da kyallen takalma. Kwayoyin da ke cikin jan nama, man shanu da ƙanshi mai guba, ƙara yawan cholesterol, clogging arteries, don haka guje wa waɗannan samfurori ko ƙuntata amfani da su. Tare da girke-girke, za ku iya amfani da duk amfanin amfanin jiki mai kyau-zuciya da tabbatar da cewa wadannan jita-jita suna da dadi. Ku bauta wa su a teburin tebur - shin akwai wata hanya mafi kyau ta tabbatar da damuwa game da lafiyar mai ƙauna?
Spaghetti tare da tumatir tumatir miya (da kuma canapé tare da preparedness na zaituni)
4 servings
Shiri: minti 10
Shiri: minti 15
2 teaspoons na man zaitun; Yankakken yankakken 2; 2 cloves tafarnuwa; 1 iya (800 g) na tumatir gwangwani, diced; 1h. wani cokali na dried oregano; 1/2 tsp ƙasa baki barkono; 1/4 kofin yankakken basil sabo; 1 baguette na dukan alkama alkama (230 g), a yanka a cikin guda 1.5 cm lokacin farin ciki; 230 g na spaghetti daga durum alkama gari. Tapenade shi ne alkama ga sandwiches, wanda a cikin Rumunan abinci ake kira "caviar na matalauta", 1/2 kofin na Greek olives na "Kalamata" iri-iri; 1/4 kopin kayan zaitun na zaitun da aka zana tare da paprika; 1 tbsp. a spoonful na drained capers; 1 albasa na tafarnuwa tafarnuwa.
Cooking:
Yi la'akari da tanda zuwa 175 ° C. Don dafa da miya, zafi man a kan matsakaici zafi a cikin wani matsakaici saucepan. Sanya gonar alkama da tafarnuwa kuma toya don mintina 2. Ƙara tumatir, oregano da barkono baƙar fata da kuma kawo wa tafasa. Rage zafi, ka rufe shi da murfi kuma simmer na minti 10. Sanya yankunan da baguette a kan takardar burodi. Saka a cikin tanda kuma gasa na minti 10 har sai gurasa ya yi launin ruwan. Cook da spaghetti, magudana ruwa kuma ajiye. Don shirya shirye-shiryen, a cikin abincin abinci yana hada da zaituni, da kuma tafarnuwa da tafarnuwa da tsire-tsire a cikin wani nau'i mai mahimmanci. Yada spaghetti a cikin farantin da kuma cokali sama tare da tumatir miya. Gurasa gurasar da aka yi da abinci tare da shiryawa tare da fasin. Naman gine-gine da nauyin (1/4 kofuna na manna tare da miya, 2 tablespoons na preparation da 2 yanka burodi), 14% mai (6 grams, 1 g gatsasshe), 71% carbohydrates (71 g), 15% sunadarai (15 g), 13 grams na fiber, 190 MG na alli, 4 MG na baƙin ƙarfe, 818 MG na sodium, 402 kcal.
5 kwakwalwa da ke amfani da zuciya, wanda zaku iya ɗauka tare da ku
1) wani apple ko pear (80-100 kcal, 0.5-1 g na mai, 0 g da cikakken mai, 3-4 g na fiber);
2) 5 Gizunan Helenanci na "Kalamata" iri-iri (45 kcal, 4.5 g mai, O g mai ƙoshi, 0 g fiber);
3) 1 fakiti na "nan take" oatmeal (130 kcal, 3 g na mai, 0.5 g na cikakken mai, 2 g na fiber);
4) 30 g na almonds, walnuts ko kirki (165-185 kcal, 14-18 g mai, 1.4-2 g cikakken mai, 1-3 grams na fiber);
5) 1 sandwich tare da man shanu na man shanu (2 nau'i na dukan gurasa na alkama, 1 teaspoon man shanu na cakuda da ƙananan mai mai ciki: 235 kcal, 7 g mai, 1 g cikakken mai, 7 g fiber)
Tilapia tare da salatin «Romen», ja da albasarta da capers
4 servings
Shiri: minti 10
Shiri: minti 15
4 manyan ganye na "Romain" salatin; 4 fillets na tilapia (140 g kowace); za a iya maye gurbin tare da haliho; man fetur don frying; gishiri da ƙasa baki barkono dandana; 4 teaspoons na mustard tare da babban dukan hatsi; 4 yanka jan albasa; 4 tbsp. spoons na drained capers; 1 kofin raw couscous daga dukan alkama.
Cooking:
Yi la'akari da tanda zuwa 200 ° C. Lubricate wani babban abincin mai gasa da man fetur. Yada ganye na salatin a kan tawul ɗin takarda da yayyafa da ruwa. Rufe ganye tare da wani Layer na tawul na takarda da kuma sanya a cikin injin microwave don 10 seconds don yin ganye laushi. Saka laukin ganye a kan teburin ka sanya ɗakin tilapia a kowace takarda (a fadin shi). Yanke kifi a saman tare da gishiri da barkono, sannan kuma man shafawa 1 teaspoon na mustard. A kan mustard, sanya albasa yankakken da 1 tsp capers. Sanya kowace fillet tare da salad leaf. Sanya kifi a nannade (ƙuƙuler ƙasa) a cikin takarda da aka shirya da yin burodi da kuma rufe shi da tsare. Gasa na mintina 15 har sai kifi ya zama taushi. Yayin da kifaye yake shirya, dafa wa dan uwan: a cikin saucepan matsakaici, tafasa 1/3 kofin ruwa. Saka a cikin kawunansu kuma cire daga zafi. Bar bar don kara minti 5 don sha dukan ruwa. Ku bauta wa kifi a nannade cikin salatin a kan farantin tare da kawunansu. Dadin ci abinci mai gina jiki (1 tilapia fillet tare da salad da 1L kofin couscous), 11% mai (4 g; 0 g cikakken mai), 60% carbohydrate (48 g), gina jiki 29% (23 g), 8 g fiber, 73 MG na alli, 4 MG na baƙin ƙarfe, 219 MG na sodium, 318 kcal.
Crispy Chicken tare da Apple Chutney Sauce
4 servings
Shiri: minti 10
Shiri: minti 15
4 hawan kaji na kaza ba tare da kasusuwa da kwasfa (115 g) ba; man fetur don frying; 2 tbsp. spoons na gari; 2 sauƙaƙe tasa kwai fata; 1/2 kopin gurasa da kayan yaji; 1/4 kofin finely yankakken walnuts; 2 zaki da m apples, peeled kuma a yanka a cikin cubes; 1/4 kopin ruwa; 2 tbsp. cokali na yankakken yankakken ja albasa; 2 tbsp. spoons na raisins; 2 tbsp. spoons na jan giya vinegar; 1/2 tsp na kirfa; 2 kofuna na raw, unpolished mai sauri-dafa shinkafa; gishiri da ƙasa baki barkono dandana.
Cooking:
Yi amfani da tanda zuwa 220 ° C. Man fetur babban takarda. Kurkura da fillets da ruwa da pat bushe. Saka nama a kan teburin kaya, rufe shi tare da wani nau'i na fim din kuma amfani da gurasar frying mai nauyi, mai yadawa ko mai naman nama don bugun fillet don kada tawancinta bai fi 1.5 cm ba. A cikin karamin kwano, zuba a cikin gari ka mirgine nama a ciki a bangarorin biyu. Shake kashe duk abincin da ya wuce. Zuba siffar fataccen ƙwaiye a cikin wani kwano mai tsami da nama a ciki. Ɗauki wani karamin kwano da kuma gurasa gurasar gurasa da walnuts a cikinta. Gyaran nama cikin wannan cakuda. Canja kajin a cikin takarda da aka shirya da kuma yayyafa saman nama tare da man fetur. Gasa a cikin tanda na mintina 15 har sai nama ya kasance cikakke. Yayin da aka gaji kaza, dafa abincin "Chatterie". Don yin wannan, a cikin wani saucepan mai saurin kawo ga tafasa b na sinadaran (daga apples to kirnam inclusive) a kan matsakaici zafi. Rage zafi, rufe kuma dafa na minti 10 har sai dulluran ya rushe kuma ruwa yana kara (don yin cakuda mai tsami, squash da apples tare da cokali mai yatsa ko pestle). Don dafa shinkafa, tafasa 2 kofuna na ruwa a matsakaici saucepan. Zuba shinkafa, rage zafi, rufe da simmer na kimanin minti 10 har sai duk ruwan ya shafe. Saka nama a kan faranti, zuba miya da kuma hidima tare da shinkafa launin ruwan kasa. Abincin na gina jiki ta bauta (1 rabi na kajin, 2 teaspoons miya "Chattie" da 1/2 kofin launin ruwan kasa shinkafa), 18% mai (10 g, 1 g ƙwayoyi mai fats), 52% carbohydrates (64 g), 30% gina jiki (37 g), 5 g fiber, 46 MG alli, 2 MG ƙarfe, 500 mg sodium, 489 kcal.