John Myers
Mabikirwo ane nhungirwa: iwe unofanirwa kuziva izvozvo
Mbeu dzine macalorie mashoma uye dzine polyunsaturated fatty acids uye mavhitaminzi akawanda. Nekudaro, iwe unofanirwa kucherechedza zvinotevera kana iwe uchida kuyedza mabikirwo nemabukira:
- Miti mitsva nembeu dzimwe nguva zvine njodzi dzehutachiona hwehutachiona. Kuti uderedze microbial load, mbeu dzinoshambidzwa mushure mekukohwa. Nekudaro, iwe unofanirwawo kuve nechokwadi chekusuka mabukira zvakakwana usati waagadzirira uye woashandisa nekukurumidza sezvinobvira.
- Vana, vakweguru, vakadzi vane pamuviri, uye vanhu vane immune system isina simba vanowanzo dzivirira kudya mabukira matsva kana kungoadya mushure mekunge apisa zvakakwana (kubikira kana kugocha).
- Kana ukatevera mazano aya, unogona kutarisira kumera kunonaka kwakasiyana-siyana: Miridzi yakaita sepizi, nyemba, bhinzi, nhiyo, mupunga, nesoya bhinzi dzakanakira kurima. Izvo zvinoshandawo kune tuber miriwo (cress, kohlrabi, radishes) uye mashizha mashizha (broccoli, rocket, leek).
Recipe pfungwa 1: Colorful nhungirwa pani
Kune iyi inonaka, yekukurumidza resipi yaunoda kune zvikamu zvina: 4 tsp curry powder, 1 maspuni soy muto, 3 maspuni yerima balsamic vhiniga, 2/1 tsp yese shuga yenzimbe, 2/1 tsp munyu, 4 bunch rechirimo hanyanisi, 1g dzvuku. mhiripiri, 200g mhiripiri yeyero, 200g howa huchena, mafuta emuorivhi 150, makapu maviri anomera musanganiswa, kapu 2 yebhinzi, 2/1 tsp ginger yepasi.
- Geza uye suka machirimo hanyanisi nemhiripiri. Cheka hanyanisi yechirimo kuita zvidimbu zvishanu masendimita uye cheka mhiripiri kuita madiki cubes. Chenesa howa, pukuta iwo akanyorova, uye ucheke kuita zvidimbu.
- Pisa mafuta omuorivhi mune pani huru kana wok uye gadzira miriwo nehowa pamusoro pemhepo inopisa, ichikurudzira, kwemaminitsi mana. Shamba zvose zvinomera nemvura inopisa, dhonza uye uwedzere. Mwaka neginger, curry powder, soy muto, uye vhiniga.
- Bika kwemamwe maminitsi matanhatu, uchikurudzira kusvikira miriwo yava al dente. Wedzera imwe mvura kana zvichidiwa. Pakupedzisira, wedzera shuga yenzimbe uye munyu. Mupunga webrown wakakodzera sendiro yedivi.
Recipe zano 2: Mbatata omelet nemadomasi uye radish nhungirwa
Unoda 4 servings: 500g mbatatisi, 200g nyoro cheese ine blue mold, mazai mana, 4ml mukaka, 125g matomatisi, 500g radish sprouts, mafuta omuorivhi, parsley, munyu, mhiripiri, garam masala.
- Peerai mbatatisi uye gerai zvakanaka, dice zvinyoro zvinyoro. Rova mazai kusvika abuda furo wosanganisa nemukaka, mbatatisi, nehafu yechizi. Wedzera munyu uye parsley.
- Rega musanganiswa uende mu skillet hombe pamusoro pekupisa kwepakati nevhavha yakavharwa kwemaminitsi makumi maviri. Shandura zvakanaka uye ramba uchinge uchinge uchinge wasviba pasi uye huremu husati hwabikwa.
- Zvichakadaro, dice tomate uye uaise mumafuta omuorivhi. Pakupedzisira, wedzera radish inomera uye soya kwenguva pfupi. Wedzera munyu, pepper, garam masala, uye cheese yakasara. Gurai omelet muzvisere uye mushumire nemiriwo.
Recipe zano 3: mera saladhi ine turkey zamu
Pazvikamu zviviri zveiyi lactose uye ine gluten-isina ndiro: 2g makarotsi, 200 maspuni emvura, 6 tsp white balsamic vhiniga, 1g bhinzi dzemumagaba, 185g alfa sprouts, 150g turkey fillet, 200/1 tsp yemunyu, mapini maviri emunyu. mhiripiri, 2 spoon mafuta omuorivhi, 2 clove gariki, 6 tsp yemasitadhi.
- Geza, geza, uye ucheke makarotsi kuita matanda. Bvisa bhinzi mucolander. Shamba zvinomera musefa nemvura inopisa uye dhonza.
- Shambai turkey breast fillet, omesa, uye ucheke kuita zvidimbu, wozoisa munyu uye pepper. Pisa 1 tbsp mafuta mupani uye fry zvidimbu zvenyama pamusoro pekupisa kwemaminetsi anenge matanhatu, uchikurudzira dzimwe nguva. Sakanidza miriwo uye mashizha uye ramba uchibika kwemaminitsi mana.
- Nekupfekedza, bvisa garlic uye shandisa garlic press. Whisk pamwe asara mafuta, mustard, mvura, vhiniga, munyu, uye mhiripiri. Sakanidza zvese zvinoshandiswa zvesaladhi nazvo uye rega saladhi inyove kwemaminitsi mashanu.
- Zano: Kune imwe nzira yezvinomera, ingotsiva iyo turkey breast fillet ne tofu.
