- A na-ele mmanụ olive anya dị ka ihe bara uru maka obi. Ọ na-echebekwa oke ibu na ọrịa shuga. Ndị ọkà mmụta sayensị gosipụtara nke a. Ọbụna ma ọ bụrụ na dị ka ihe atụ iji were ndị bi n'ebe ndịda nke Europe, nke na-agbakwunye mmanụ oliv mmanụ. O yikarịrị ka ha ga-enwe mmasi obi. Na ihe niile n'ihi na ngwaahịa a nwere acids fatty, nke na-enyere ahụ aka na-alụ ọgụ slyshim cholesterol. Ke adianade do, mmanụ oliv nwere antioxidants anụ ahụ - vitamin soluble E na A, nke na-echebe ahụ ike obi site na free radicals.
- Azụ. Anyị niile maara na abụba na abụba abụba na-emegide ndị nwere nsogbu na obi. Otú ọ dị, azụ mmanu, n'ụzọ dị iche na ngwaahịa ndị a, bara ezigbo uru. Dịka ọmụmaatụ, salmon na trout. Ha bụ ebe kasị mma nke bara uru acid-6 na Omega-3. Ọtụtụ ndị na-eri nri na-enwe obi ike na ọ bụrụ na ihe oriri na-agụnye azụ mara abụba, nke a ga - enyere aka belata ihe ize ndụ nke ọnyá obi site na nke atọ.
- Mkpụrụ na-agụnyekwa abụba abụba, nke dị mkpa maka ọrụ obi anyị. A na-achọta ọtụtụ n'ime acid fatty na walnuts, mkpụrụ osisi pine, na almọnd. Nemeneee ga-aba uru na ahụekere, ma ọ bụghị na eghe, na ụdị dị ọcha. Na mgbakwunye, na mkpụrụ nwere ọtụtụ protein na eriri, n'ihi ya, agụụ na-agụsi ha ike. Ma echefula na mkpụrụ dị oke caloric, n'ihi ya, ọ dịghị mkpa ka ị rie ha n'ọtụtụ buru ibu. A na-adụ ndị na-edozi ahụ ka ha tinye akụ na akpụkpọ ụkwụ. Mgbe ahụ, uru ha ga-aba ga-akawanye ukwuu.
- Oatmeal porridge bụ nri ụtụtụ nke sitere na Bekee. Nke a nwere ike imeju agụụ ruo ogologo oge. Nakwa na flakes oatmeal nwere ọtụtụ eriri, nke na-enyere aka wepu cholesterol si n'ahụ. Ke adianade do, oatmeal nwere potassium na Iflavonoids, bekee ndị na-enye obi ike.
- Akwụkwọ nri. Ọtụtụ n'ime anyị anaghị achọ ngwaahịa a. Na n'efu! Ọ zuru okè suits kymyas, azụ na ọbụna omelets. Mana ihe kachasị mkpa - ọ bara uru maka obi. Na akwukwo nri enwere otutu uzo, potassium, gluten, folate, na vitamin nke otu B. Ọ bụrụ na ọ bụ kwa ụbọchị, ị nwere ike belata ihe ize ndụ nke oria obi.
- Mkpụrụ osisi na mkpụrụ osisi, yana akwụkwọ nri, bara uru maka obi. Dịka ọmụmaatụ, cherị na cherị dị ụtọ bara ọgaranya na pectins, nke na-enye aka iwepụ cholesterol karịrị ụbụrụ. Na mgbakwunye na pectins, mkpụrụ ndị a bara ọgaranya na coumarin, nke na-egbochi nkedo ọbara. Cholesterol ga-echebe obi site na apricots apịtị. Na apụl, e nwere ọtụtụ vitamin B na C, mineral na glucose.
N'ịmara maka ngwaahịa ndị bara uru maka obi, ị nwere ike ịkwadebe ha dị iche iche efere. Nri maka nri ndị a anyị ga-agwa gị.
Salad na zucchini
N'akwunye na vitamin na eriri na salad a, enwere otutu protein, nke bara uru na chickpeas. N'okwu a, enweghi cholesterol, nke na-emerụ obi.
Maka ọrụ anọ nke salad, ị ga-achọ ihe ndị a: 1 zucchini, iko iko nke 1 mere ka chickpeas, ọkara otu ọka ọka, ọkara isi nke yabasị red, cheese 20, akwụkwọ ise nke salad green. Maka ịgbara: okpukpu abụọ nke mmanụ oliv, okpukpu abụọ nke ihe ọṅụṅụ lemon, nnu na ose nụrụ ụtọ.
Ghichaputa ihe nile nke salad: eyịm, zucini, epupụta nke salad. Gwakọta ha na chickpeas na nnukwu nnukwu efere, tinye grated cheese, ihe ọṅụṅụ lemon, olive mmanụ na ngwa nri. Salad dị njikere!
Tomato ofe na sarahis
Ngwurugwu kachasị uru na efere a bụ obereekere. O nwere ọtụtụ vitamin E na coenzyme, nke bara uru maka arịa eerdtsa.
Ịkwadebe ofe na ị ga - achọ: obere yabasị, celery stalk, 1 ose na-acha uhie uhie, garlic clove, ọkara kilogram nke tomato ala, ọkara teaspoon nke curry na paprika, na-acha ose uhie (na - atọ ụtọ), 800 ml nke broth chick, olive oil, sugar sugar (to taste ), coriander, ahụekere, ude mmiri, nnu na ose.
Grichaa akwụkwọ nri niile. Mgbe ahụ, n'ime ihe oriri, mmanụ oliv mmanụ ọkụ. Ghichaa akwụkwọ ụtọ ahụ, yabasị, celery ruo mgbe juu. Tinye ha ose na-ekpo ọkụ, paprika, curry, garlic, nnu na ose. Na ọkụ ọkụ, na-akpali oge na-akpali akpali, kpochaa akwụkwọ nri maka ihe dị ka nkeji abụọ. Mgbe ahụ, tinye tomato na ọkụkọ ọkụkọ na akwụkwọ nri. Weta na obụpde wee jiri ọkụ ọkụ ruo minit 10 ọzọ. Nri ofe na blender, gbakwunye efere ma sie nri nkeji ise. Tupu ị na-eje ozi na ofe, gbakwunyeeeeeeeeee a na-agwaghị agwa, coriander na ude mmiri. Ezi agụụ!
Mmiri mmiri na tomato
Iji kwadebe efere a, ị ga - achọ: 10 obere tomato, 2 cloves garlic, 2 tablespoons. mmanụ olive, obere mmanya, 1 lemon, ose na-acha uhie uhie, otu ụzọ n'ụzọ anọ nke basil, 2 bass, salt and pepper to taste.
A na-edozi efere a kpam kpam n'ime oven, ya mere ọ bara ezigbo uru. Gwa na oven ahụ ruo ogo 190. Beechaa tomato na ọkara, oge na mmanya, mmanụ oliv, garlic na basil, nnu na ose. Wepu azụ sitere n'ọkpụkpụ ma bee n'ime mpekere. Nnu na ose. Tinye azu na oven ma mee ya maka minit 10, tinyezie ya tomato ma sie maka minit 10 ọzọ. Perch dị njikere! Jere ya aro.
Duck na plum chutney
Akpa duck bara ọgaranya omega 3 na 6, bụ nke na-enye aka kpuchie obi site na cholesterol.
Iji kwadebe ọbọgwụ, ị ga-achọ ihe ndị na-esonụ: ọkara nkedo, 2 celery, 2 eyịm, 1 karọt, 1 oroma, garlic, ọkara iko nke sage epupụta, 100 grams nke shuga shuga, 6 mkpụrụ osisi plum, tubberry, pawuda, zira, nnu, ose na akwụkwọ ndụ ọhụrụ .
Bee oroma n'ime ato anọ. Mgbe ahụ, belata akwụkwọ nri ma dọọ ụdị ha, nke ga-akpọọ nkụ. Jupụta ọbọgwụ ahụ na nnu na epupụta nke saffron. Greenery, nke fọdụrụ, tinye ya n'ọbọgwụ. Mgbe ahụ, leck na akwụkwọ nri ma tinye na oven na 180 degrees. Rie maka awa abụọ, ma echefula ọkara ọkara ka ị gbanwee ọbọgwụ ahụ, nke mere ka ọ bụrụ nke e ghere eghe. Mgbe a ga-aṅụ ya, ọ ga-ewepu ọkpụkpụ ya. Na pan, wụsa mmiri, gbakwunye sugar, baden, pawuda ma weta ihe niile. Obụpịa sirop na obere okpomọkụ. Mgbe shuga na-agba ọchịchịrị, gbakwunye bọta shea, bido ruo mgbe o buru ibu.
Tupu ị na-eje ozi na ọbọgwụ, wunye chutney sirop ma tinye ya salad green. Suga ga - enye anụ ụtọ anụ, ma ọ bụ ezigbo ụtọ.
Mkpụrụ obi kwesịrị nlekọta mgbe nile. Iji mee ka ọ dị mma, ị kwesịrị iri nri. Ihe oriri ndị dị mma maka obi ị mụtara na isiokwu a. Ugbu a ị nwere ike itinye ha na nri gị ngwa ngwa. Ma iji nweta ihe kachasị na nri ị na-eri, gbalịa iri obere abụba, ụtọ na nnu. Ngwa ndị dị otú a agaghị aba uru ma ọ bụ obi gị. Ọ dịkwa mma ịṅụ ọtụtụ akwụkwọ nri na mkpụrụ osisi dị ka o kwere omume, nakwa na o nwere ike inweta nri nke nwere cholesterol. Ya mere, ị na-echebe obi gị pụọ n'ọrịa ndị dịgasị iche iche, ọ ga-anọgide na-adị mma.