Mona ke limatlafatsi tse 'nè tsa bohlokoa bakeng sa pelo e matla
Fiber e nang le mochine o fumanoang li-oat flakes, liapole, lipere, likotlolo, linaoa, lentile le bohobe bo feletseng ba lijo-thollo le lijo-thollo, li thusa ho fokotsa boemo ba "cholesterol" e tlaase ea lipilrotein, ka tsela eo ho fokotsa kotsi ea lefu la pelo. Acic acid, e fumanoang meroho e tala, linaoa le lentile, e fokotsa boemo ba homocysteine - e leng amino acid e ka eketsang kotsi ea lefu la pelo. Li-omega-3 fatty acids, tse nang le linate (haholo-holo walnuts) le litlhapi tse nonneng, li thibela ho koala li-artery, ho thusa ho theola lijana tse fokolang le ho fokotsa lebelo la lipoprotein tse fokolang haholo - tse nang le mafura a mali, a etsang hore ho be le mafu a pelo. Mafura a monounsaturated a tsoang lijong tse kang mehloaare, oli ea mohloaare le oli ea meroho e tsoang lipeo le linate a fokotsa maemo a mali a k'holeseterole. Ho feta moo, mafura a monounsaturated, ho fapana le mafura a polyunsaturated, a mangata a hanyetsanang le khase, e leng ts'ebetso e bakang tšenyo ea lisele le lisele. Mafura a khotsofatsang a nang le nama e khubelu, botoro le mafura a phofo, eketsa k'holeseterole, ho koala meriana, kahoo qoba lihlahisoa tsena kapa u se ke ua li sebelisa. Ka li-direpepe tsa rona, o ka sebelisa melemo eohle ea lijo tse phelisang pelo 'me u tiise hore lijana tsena li monate. Ba sebeletse tafoleng ea moketeng - na ho na le tsela e ntle ea ho paka hore u tsotella bophelo ba moratuoa?
Spaghetti e nang le mongobo oa tomate (le canapé le tapenade ea mehloaare)
4 liphallelo
Litokisetso: metsotso e 10
Litokisetso: metsotso e 15
Lipopo tse 2 tsa oli ea mohloaare; 2 khabeloa chopped shallots; 2 cloves konofolo; 1 e ka (800 g) ea tamati e entsoeng ka makoti, e entsoe; 1h. khaba ea oregano e omisitsoeng; 1/2 tsp pepere e ntšo; 1/4 senoelo sa basil se hloekileng; 1 baguette ea phofo e feletseng ea koro (230 g), khaola likotoana tse 1,5 cm; 230 g ea spaghetti ho tloha phofo ea koro ea durumu. Tapenade ke pasta ea sandwich, e leng Mediterranean lijo tse bitsoang "caviar ea mafutsana", 1/2 senoelo sa mehloaare ea Bagerike ea "Kalamata" mefuta-futa; 1/4 senoelo sa mehloaare e tala e pentiloeng ka paprika e khubelu; 1 tbsp. e nang le khaba ea linokoane tse ts'oantsitsoeng; 1 clove ea konofolo e khaotsoeng hantle.
Ho pheha:
Preheat ontong ho 175 ° C. Ho pheha le spaghetti, futhumatsa oli ka seaplane mocheso ka seaplane sekotlolo. Beha li-shallots le konofolo mme u potlaka ka metsotso e 2. Kenya tomate, oregano le pepere e ntšo 'me u tlise pheha. Fokotsa mocheso, o koahela ka sekhahla ka sekwahelo 'me u bosose ka metsotso e 10. Beha likotoana tsa baguette ka lakane ea ho baka. Kenya ka ontong 'me u bake metsotso e 10 ho fihlela bohobe bo soothoa. Pheha spaghetti, tlosa metsi ebe u beha ka thōko. E le hore u lokise tapenade, ho motlakase oa lijo u kopanya mehloaare, capers le konofolo le khama e ntle ho ea boima bo batlang bo lekana. Abela spaghetti ka poleiti le khaba ea top le tomate mongobo. Abela bohobe bo chesitsoeng ka tapenade mme u sebetse hammoho le pasta. Ntho ea phepo e nepahetseng bakeng sa ho sebeletsa (1/4 likotlolo tsa pente e nang le sauce, lipofu tse 2 tsa tapenade le lilae tse 2 tsa bohobe), mafura a 14% (6 grams, 1 g, mafura a tletseng), 71% lik'habohaedreite (71 g), 15% g), 13 dikgerama tsa fiber, 190 mg ea calcium, 4 mg ea tšepe, 818 mg ya sodium, 402 kcal.
5 li-snacks li bohlokoa bakeng sa pelo, eo u ka e nkang le uena
1) apole kapa pere (80-100 kcal, 0.5-1 g ya mafura, 0 g ya mafura a saturated, 3-4 g ya fiber);
2) Mehloaare e 5 ea Segerike ea mefuta e mengata ea "Kalamata" (45 kcal, 4.5 g, mafura a mafura a mafura, 0 g fiber);
3) pakete ea 1 ea "oatmeal" (130 kcal, 3 g ea mafura, 0.5 g ea mafura a tletseng mafura, 2 g ea fiber);
4) 30 g ea lialmonde, li-walnuts kapa linōko (li-kcal 165-185, mafura a 14-18 g, mafura a mafura a 1.4-2 g, ligrama tse 1-3 tsa fiber);
5) sandwich e nang le bohobe ba lero la phofo (likarolo tse peli tsa bohobe bo feletseng ba koro, 1 tablespoon ea peanut butter le ho fokotsa tse nang le mafura: 235 kcal, 7 g mafura, 1 g mafura a tletseng mafura, 7 g fiber)
Tilapia e nang le salate «Romen», eiee e khubelu le capers
4 liphallelo
Litokisetso: metsotso e 10
Litokisetso: metsotso e 15
4 makhasi a maholo a salate ea "Romain"; Lihlopha tse 4 tsa tilapia (140 g e 'ngoe le e' ngoe); e ka nkeloa sebaka ke halibut; oli bakeng sa ho monya; letsoai le pepere e ntšo fatše ho latsoa; Litepone tse mashome a mabeli tsa mosetareta tse nang le lijo-thollo tse ngata; Likhahla tse 4 tsa eiee e khubelu; 4 tbsp. likhaba tsa capers tse tšolotsoeng; 1 kopi e nyenyane ea couscous ho tsoa koro eohle.
Ho pheha:
Preheat ontong ho ea ho 200 ° C. Lubella sejana se seholo sa ho baka se nang le oli. Abela makhasi a salate pampiring ea pampiri le ho fafatsa metsi. Koahela makhasi ka lithaole tse ling tsa pampiri mme u kenye motlolo oa microwave metsotsoana e 10 ho etsa hore makhasi a be bonolo. Beha lettuce makhasi tafoleng 'me u behe letlapa le leng la tilapia letlapeng ka leng. Etsa tlhapi ka nako ea letsoai le letsoai le pepere, ebe o tlotsa teaspoon e 1 ea mosetareta. Lehlakoreng la mosetareta, li-tranche onion le li-1 tsp capers. Koahela sekhechana ka seng lekhasi la salate. Beha tlhapi e phuthetsoe (sekoti fatše) ka letsohong le lokisitsoeng la ho baka ebe o le koahela ka foil. Boha ka metsotso e 15 ho fihlela tlhapi e le bonolo. Ha litlhapi li ntse li itokisetsa, pheha motsoako oa motsoako: ka sekotlolo se ka hare, pheha 1/3 senoelo sa metsi. Kenya motsoako 'me u tlose mocheso. Tlohela ho ruruha metsotso e 5 ho amohela metsi ohle. Sebeletsa tlhapi e phuthetsoe ka salate ka poleiti e nang le motsoako oa motsoala. Ntho ea phepo e nepahetseng bakeng sa ho sebeletsa (li-tilapia le latepa le 1L senoelo sa motsoako), mafura a 11% (mafura a 4 g; 0 g mafura a tletseng fatše), 60% ea lik'habohaedreite (48 g), 29% ea protheine (23 g), 8 g fiber, 73 mg ea khalsiamo, 4 mg ea tšepe, 219 mg ya sodium, 318 kcal.
Chicken Crispy le Sauce ea Chutney ea Sauce
4 liphallelo
Litokisetso: metsotso e 10
Litokisetso: metsotso e 15
4 likarolo tse 4 tsa khoho ea khoho ntle le masapo le peel (115 g); oli bakeng sa ho monya; 2 tbsp. likhaba tsa phofo; 2 habonolo ba shapuoa ka makhooa; 1/2 senoelo sa li-breadcrumbs le linoko; 1/4 senoelo se nang le li-walnuts tse khethiloeng; 2 diapole tse monate le tse bolila, li qhibililoe ebe li khaola likotoana; 1/4 senoelo sa metsi; 2 tbsp. khaba ea oache e bofubelu e khethiloeng; 2 tbsp. likhaba tsa morara o omisitsoeng; 2 tbsp. likhaba tsa veine e khubelu ea veine; 1/2 tsp ea sinamone; Likopi tse peli tsa raese e tala, e sa phekolehang ka potlako; letsoai le pepere e ntšo fatše ho latsoa.
Ho pheha:
Preheat ovine ho 220 ° C. Oli e le leqephe le leholo la ho baka. Hlatsoa li-fillets ka metsi le ho omella. Beha nama ka tape ea kichine, e koahelle ka sekhahla se seng sa filimi 'me u sebelise poto e boima ea ho cheka, pina kapa mohala oa nama bakeng sa ho otla sesepa e le hore bophara ba sona bo se ke ba feta 1.5 cm. Nako ea nako ka letsoai le pepere mahlakore ka bobeli. Ka sekotlolo se senyenyane, tšela phofo ebe u kenya nama ka mahlakore ka bobeli. Tlosa phofo leha e le efe e feteletseng. Tšollela makhooa a linotši a otliloeng ka har'a sekotlolo se seng se tebileng le ho ja nama ka har'a bona. Nka nkho e 'ngoe e nyenyane mme u kopanye likotla tsa bohobe le walnuts ho eona. Phunya nama ka motsoako ona. E fetisetsa khōhō letsohong la ho baka ebe o fafatsa nama e nang le oli ea meroho. Boha ka ontong ka metsotso e 15 ho fihlela nama e se e loketse ka ho feletseng. Ha ntshe e ntse e phehoa, pheha mongobo oa "Chatterie". E le hore u etse sena, ka sekotlolo se le seng se tlisa pheha b ea metsoako (ho tloha liapole ho sinamone e kenyelletsoeng) ho feta mocheso o mofuthu. Fokotsa mocheso, koahele 'me u phehele metsotso e 10 ho fihlela liapole tse nolofalitsoeng li theoha' me metsi a phahama (ho etsa motsoako o motsoako, squash liapole ka fereko kapa pestle). Ho pheha raese, pheha likotlolo tse 2 tsa metsi ka sekotlolo se ka hare. Tšela raese, fokotsa mocheso, koahela 'me u bosose ka metsotso e ka bang 10 ho fihlela mokelikeli oohle o kenngoa. Beha nama lipoleiti, tšela moriana 'me u sebetse hammoho le raese e sootho. Lijo tse 18% (10 g, 1 g, mafura a tletseng fatše), 52% lik'habohaedreite (64 g), 30% protheine (37 g), 5 g fiber, 46 mg khalsiamo, 2 mg, tšepe, 500 mg sodium, 489 kcal.