Halkan waa afar nafaqo oo muhiim u ah qalbi adag
Fiber Soluble, waxaa laga helaa jilicsanaanta, tufaaxa, furuutka, lawska, digirta, misirta iyo rootida dhan hadhuudhka iyo badarka, waxay yareyneysaa heerka "xun" kolestaroolka (lipoproteinska hooseeya), taas oo yareyneysa khatarta cudurka wadnaha. Folic acid, oo laga helo khudaarta cagaaran, digirta iyo misirta, waxay yareyneysaa heerka homocysteine - amino acid taasoo kordhin karta khatarta cudur wadnaha. Omega-3 acids, oo ay ku badan tahay nuts (gaar ahaan walnus) iyo kalluunka dufanka leh, ka hortagaya inuu xidho xididdada halbowlaha, ka caawiyo inuu ku boodo maraakiibta cidhiidhiga ah oo hoos u dhigta heerka lipoproteinska hooseeya - dufanka dhiigga, kaas oo keena horumarinta cudurrada wadnaha. Dufanka aan la cunin oo ka mid ah cuntooyinka sida saytuunka, saliida saliidda iyo saliidda cuntada laga bilaabo abuurka iyo lowska ayaa yareeya heerarka dhiigga ee dhiiga. Waxaa intaa dheer, dufannada aan la daboolin, oo ka duwan dufanka polyunsaturated, ayaa aad ugu adkaysata oksaydhka, geedi socodka waxyeelada unugyada iyo unugyada. Dufanka dufanka leh ee ku jira hilibka cas, subagga iyo liinta dufanka leh, waxay kordhisaa baruurta, raadinta halbowlayaasha, markaa iska ilaali alaabtan ama xaddid isticmaalka. Iyada oo cuntooyinkeena, waxaad ka faa'iideysan kartaa dhamaan faa'iidooyinka nadaafada jirka ee caafimaadka leh iyo hubi in suxuuntaas ay yihiin kuwo aad u fiican. U shaqeeya miiska xaflada - ma jirtaa hab wanaagsan oo aad ku caddayn karto walaacaaga caafimaad ee qof jecel?
Spaghetti leh Suugo yaryar oo basbaas leh (iyo canapé leh khudradda of saytuunka)
4 miisaan
Diyaarinta: 10 daqiiqo
Diyaarinta: 15 daqiiqo
2 qaado oo saliid saytuun ah; 2 jarjar jar jartey; 2 xabo oo toon ah; 1 karaa (800 g) ee yaanyada qasacadaysan, la jarjaray; 1h. qaaddo qoryo qoyan; 1/2 tsp dhulka basbaaska madow; 1/4 koob oo la jarjaray basil cusub; 1 baguet oo ah burka oo dhan (230 g), googooyaa 1.5 cm qaro weyn; 230 g oo ah spaghetti laga soo bilaabo burka burka. Tapenade waa baasto loogu talagalay saanwaynaha, taas oo ku jirta jikada Mediterranean ah waxaa loo yaqaan "caviar of saboolka", 1/2 koob oo ah saytuunka Giriigga ee Kalamata kala duwan; 1/4 koob oo ah saytuun cagaaran oo lagu xardhay paprika cas; 1 tbsp. beedka ka mid ah furayaasha miiray; 1 dhar ah oo toon ah oo la jarjarey.
Karinta:
Foorno ilaa 175 ° C. Si aad u kariso suugada, saliidda kuleylka dhexdhexaad ah dhexdhexaad ah. Ku dheji karootada iyo toonta isku dar 2 daqiiqo. Ku dar yaanyada, oregano iyo basbaaska madow iyo isku kari. Iska yaree kulaylka, dabool daboolka daboolka ah kuna dabool 10 daqiiqo. Gogol xaashida ku rid bacda dubista. Ku rid foornada iyo dubi 10 daqiiqo ilaa rootiga loo yaqaan 'browned'. Karsado spaghetti, dareeraha dareeraha ahna meel dhig. Si aad u diyaargaroobto qalabka wax lagu karsado, dhexdhexaadiyaha cuntadu wuxuu isku daraa saytuunta, furayaasha iyo toonta iyo jarjar si aad uhesho tiro qoyan. Ku faafi faleetada saxanka iyo qaadada dufanka leh jajabka yaanyada. Kala deyn rooti la dubay oo la adeegsanayo digirta oo u wada adeegso baastada. 14% dufan (6 garaam, 1 g oo dufan ah), 71% carbohydrates (71 g), 15% borotiinka (15%). g), 13 garaam oo fiber, 190 mg oo kalsiyum ah, 4 mg oo macdan ah, 818 mg oo sodium, 402 kcal.
5 cunto fudud ayaa ka faa'iideysanaya wadnaha, kaas oo aad ku qaadan karto
1) tufaax ama pear (80-100 kcal, 0.5-1 g oo baruur, 0 g oo ah dufanka buuxa, 3-4 g oo fiber);
2) 5 saytuunka Giriigga ee kala duwan ee Kalamata kala duwan (45 kcal, 4.5 dufan, baruurta duxda leh, 0 g fiber);
3) 1 baako oo "macquul" ah (130 kcal, 3 g dufan, 0.5 g oo ah dufanka buuxa, 2 g oo fiber);
4) 30 g oo ah yicib, midho ama lawska (165-185 kcal, dufanka 14-18 g, 1.4-2 g dufanka ku jirta, 1-3 grams oo fiber);
5) 1 sanduuq leh subagga lowska (2 xabbo oo rooti ah oo sarreen ah, 1 qaado oo sabdo ah lows subaga oo leh hoos u dhig dufanka: 235 kcal, 7 g dufan, 1g oo dufan ah, 7 g fiber)
Tilapia leh salad «Romen», basasha cas iyo casaan
4 miisaan
Diyaarinta: 10 daqiiqo
Diyaarinta: 15 daqiiqo
4 Caleemood waaweyn oo salad ah "Romain"; 4 maraqa tilapia (140 g kasta); lagu bedeli karo halibut; saliida shimbiraha; milix iyo basbaaska madow ee madow si ay u dhadhamiyaan; 4 qaaddo shaah ah oo khardaar ah oo leh hadhuudh weyn oo dhan; 4 xaleef basasha cas; 4 tbsp. malqacadaha qaboojiyaadka dillaacsan; 1 koob oo cowskous cows oo dhan sarreen ah.
Karinta:
Foorno ilaa 200 ° C. Saliid saaro foorno qafiif ah oo la dubay oo saliid leh. Kala bax caleenta soodhada ee tuwaal waraaq ah oo ku rusheey biyaha. Ku dabool caleemaha lakabka kale ee xaashida xaashiyaha ah kuna rid foornada mikrowave illaa 10 ilbiriqsi si aad caleemaha jilicsan u sameyso. Ku dhaji caleemada caleenta miiska oo ku rid hal laalabada tilapia xaashid kasta (xagga hore). Xilliga kalluunka ku darso milix iyo basbaas, kadibna dufan 1 qaado oo shaarbadeed ah. On the mustard, meel xaleef basasha iyo 1 cap capers. Ku duub marwo kasta oo leh caleen saladh ah. Ku rid kalluunka la duuduubay (hoosta hoos u dhig) xaashida dubista diyaarsan oo ku dabool dabool. Dubo ilaa 15 daqiiqo ilaa kalluunka uu jilicsan yahay. Inkasta oo kalluunka uu diyaarinayo, waa in la kariyo burcadka: digsi dhexdhexaad ah, karkari 1/3 koob oo biyo ah. Ku rid buundada iyo ka qaad kuleylka. U daa inaad bararto ilaa 5 daqiiqo si aad u nuugto dhammaan dareeraha. Ku kalluumi kalluunka ku duuduuban salad on saxan leh couscous. 11% dufan (4 g, 0 g saturated saturated), 60% carbohydrate (48 g), 29% protein (23 g), 8 g fiber, 73 mg of kalsiyum, 4 mg oo bir ah, 219 mg oo sodium, 318 kcal.
Hilib digaag ah oo la mariyo Suugada Suugada
4 miisaan
Diyaarinta: 10 daqiiqo
Diyaarinta: 15 daqiiqo
4 xabbadood oo digaag ah oo aan lahayn lafaha iyo diirka (115 g); saliida shimbiraha; 2 tbsp. malqacadaha burka; 2 qafiif ah oo qoyan ukunta; 1/2 koob oo ka mid ah xayawaanka cuntada leh ee dhirta; 1/4 koob oo caato ah oo la jarjaray; 2 tufaax macaan iyo midab leh, diiray oo jarjar xabadaha; 1/4 koob oo biyo ah; 2 tbsp. qaaddo ee basasha cas oo jar jartey; 2 tbsp. malqacadaha sabiibta; 2 tbsp. malqacadaha khalkhalka khamriga cas; 1/2 tsp of qorfe; 2 koob oo ah bariis dhaqso ah, oo aan la karin; milix iyo basbaaska madow si ay u dhadhamaan.
Karinta:
Foorno ilaa 220 ° C. Saliid waraaqo duban. Biyo raaci biyaha lana qallaji karo. Kaluunka ku rid cajaladda jikada, ku dabool hal lakab oo dheeraad ah filim oo isticmaal digsi naxaas ah oo culus, boodbood ama hilib jilicsan si aad u garaacdo qasacadda si dhererkiisu aanu ka badnayn 1.5 cm. In baaquli yar yar, ku shub bur bur oo ku rusheeyaa hilibka ee labada dhinac. Rux burka oo dhan. Ku rid ukunta garaacaya qashinka kale ee godka saafiga ah iyo hilibka dabiiciga ah. Qaado weel kale oo yar oo isku darso eeyaha iyo rootida iyo walaaqyada. Si fiican u duub galka hilibkan. Daaqiga ku wareeji xaashida dubista diyaargaraw oo ku rush dusha sare ee hilibka saliidda cuntada. Dubo foornada illaa 15 daqiiqo ilaa hilibka gebi ahaanba la diyaariyo. Inkastoo digaag la dubay, kari sir "Chatterie". Si arrintan loo sameeyo, digsi dhexdhexaad ah waxay keenaan karkariga b ee maaddooyinka (laga bilaabo tufaaxa si loo qoro qoraxda) kuleyl dhexdhexaad ah. Iska yaree kuleylka, dabool kari ilaa 10 daqiiqo ilaa tufaaxa jilicsani jebiyo oo dareeraha dhoobo (si aad u sameyso isku dhafka, isku dhaji tufaaxa fargeeto ama feeraha). Si aad u karsato bariiska, karkari 2 koob oo biyo ah digsi dhexdhexaad ah. Shubka bariiska, yareeyo kulaylka, dabool oo ku walaaq ilaa 10 daqiiqo illaa dhammaan dareeraha uu nuugo. Ku dhaji hilibka on taarikada, ku shub suugo iyo u adeega la bariis brown. Qiimaha nafaqada halkii adeega (1 roodhiga digaaga ah, 2 qaado oo juus ah "Chattie" iyo 1/2 koob oo bariis bunni ah), 18% dufanka (10 g, 1 g dufanka buuxa), 52% carbohydrates (64 g), 30% protein (37 g), 5 g fiber, 46 mg kalsiyum, 2 mg birta, 500 mg sodium, 489 kcal.