O kwere omume na ị na-echegbu onwe gị banyere olu ukwu gị iji chegbuo obi gị. Otú ọ dị, ịkwesịrị ilekwasị anya na ahụike nke obi gị, n'ihi na ọrịa obi na-arịa kwa afọ nke ọtụtụ puku ndị inyom dị iche iche. Mkpụrụ obi na ịnọgide na-arụ ọrụ kwesịrị ekwesị bụ ọrụ abụọ na-aga n'ihu, dị ka ibu dị arọ na-ebute ọbara mgbali elu (nke a bụkwa isi ihe ize ndụ na mmalite nke ọrịa obi). Na-emega ahụ mgbe nile, yana nri ndị na-aba ụba na eriri, folic acid na abụba ndị dị mma, na njedebe dị oke nke abụba jupụtara na trans nke na-eme ka cholesterol mụbaa. Site n'oge ezumike anyị amalitela nnukwu menu maka oge ụtụtụ ụtụtụ, ihe ndị na-eme ka obi gị dị mma. Chetara ndị ọzọ na ịkwesịrị ilekọta obi, mgbe ị bụ nwata: kpọọ ndị enyi gị ma bulie ya nri maka ahụ ike gị!
Salad nke salmon, na mkpụrụ vaịn na ube oyibo
4 servings
Nkwadebe: minit 7
3 tbsp. spoons nke balsamic mmanya; 2 tbsp. spoons nke grated oroma peel; 2 tbsp. spoons mmanụ aṅụ; nnu na ala oji ose na-atọ ụtọ; 6 iko nke salad green; 2/3 iko acha achacha acha uhie uhie; 100 g nke sliced a na-ata salmon; 1/4 nke ube oyibo peeled, bee n'ime mpekere; 16 onyinyo mkpụrụ vaịn (n'enweghị akpụkpọ) ma ọ bụ mkpụrụ osisi 11L.
Nkwadebe nke uzommeputa:
Na nnukwu nnukwu efere, tie aka na mmanya, mmanya peel na mmanụ aṅụ. Jiri nwayọ tinye mmanụ oliv, tinyere nnu na ose. Tinye salad na yabasị na mix ọma. Tinye salmon n'otu akụkụ nke efere, ma wụsa akwụkwọ nri ndị ọzọ. Gbasaa mkpụrụ osisi amị na ngalaba ntụ oyi na nsọtụ nke efere ahụ. Nri oriri nke otu akụkụ (1/4 nke letus): 28% abụba (5.5 g, 1 g abụba), 55% carbohydrate (24 g), protein 17% (7.5 g), 4 g eriri 61 mg calcium , 1 mg ígwè, 582 mg sodium, 169 kcal.
Achịcha na-egbu nri na tomato ndị na-eto eto, cheese Ricotta na sacola salad
4 servings
Nkwadebe: minit 10 Nkwadebe: minit 5
1 tbsp. otu ngaji mmanụ olive; 1 tbsp. otu ngaji nke galik squeezed; nnu na ala oji ose na-atọ ụtọ; 4 tomato, "Slivka", bee n'ime akụkụ 4; 1/2 iko obere cheese cheese "Ricotta"; 1/2 teaspoon grated lemon zest; 3/4 iko nke letus chopped finely na-ahapụ "Ruccola" 4 iberibe achicha ọtụtụ ọka.
Nkwadebe nke uzommeputa:
Kpochapu ya. Na nnukwu efere, mmanụ olisk whisk, garlic, nnu na ose. Tinye tomato ma kpoo ya nke ọma. Gbadasịa tomato (egbutu) na mpempe mmiri ma mee ihe maka nkeji ise (ruo mgbe ha ga-adị nro ma kpochapụ). Ka ọ dị ugbu a, n'otu nnukwu efere ahụ, jikọta cheese, lemon zest, nnu na ose. Nri a ngwakọta a n'adisi na icho mma na salad. Bee ihe nracha na ọkara ma dina n'elu tomato. Nri oriri na-edozi ahụ (2 halves toast): 29% abụba (5 g, 1 g abụba), protein 20% (8 g), 51% carbohydrate (20 g), 3 g eriri, 172 mg calcium, 1.5 mg ígwè, 233 mg sodium, 150 kcal.
Akpụ ọkụ na-egbu osisi na syrup maple na yoghurt na osere na mkpụrụ na mkpụrụ osisi mịrị amị
4 servings
Nkwadebe: minit 10
Nkwadebe: minit 20
4 apụl "Golden" na-enweghị isi, bee n'ime 8 iberibe ọ bụla; 5 tbsp. spoons nke maple sirop; 1/2 tbsp. spoons nke gbazee unsalted bọta; 1/2 iko obere yogọt na-enweghị abụba n'emeghị ihe ọ bụla; 1/4 tsp ala pawuda; tuo ala cloves; 1/2 iko obere abụba muesli na mkpụrụ na mkpụrụ osisi mịrị amị; pinch nke nutmeg.
Nkwadebe nke uzommeputa:
Kpochapu oven na 200 Celsius. Doo apụl, 3 tbsp. Spoons nke sirop ma gbazee butter na pan na mix ọma. Nri maka ihe dị ka nkeji 20, na-akpali akpali mgbe ụfọdụ, ruo mgbe apụl ndị dị nro ma kpuchie ya na eriri na-acha ude na akwa oyi akwa nke sirop. Ka ọ dịgodị, na obere efere, tie whisk yogọt, ngwa nri na ihe fọdụrụ 2 tbsp. spoons nke maple sirop. Ghaa na apụl ndị a kụrụ n'ime obere efere. Wụsaa na muesli, wee wụsa yoghurt osere. Ihe oriri na-edozi nke otu na-eje ozi (1 apụl na ihendori): 11% abụba (3 g, 1 g abụba), 84% carbohydrate (50 g), protein 5% (3 g), 5 g fiber, 98 mg calcium, 1 mg ígwè, 53 mg sodium, 222 kcal.
Casserole na nri, Feta cheese na walnuts
4 servings
Nkwadebe: minit 5
Nkwadebe: minit 23
2 teaspoons mmanụ oliv; Ulo elu 8 nke mmiri yabasị, thin sliced; 2 teaspoons nke squeezed garlic; 280 g chopped spinach; 3 tbsp. spoons nke pasili ọhụrụ; 60 g nke cheese cheese Feta; 1 iko mmiri ara ehi dị ala; 2/3 iko nke cheese cheese; nnu na ala oji ose na-atọ ụtọ; 1 nnukwu akwa; 5 ndị na-edozi nsen buru ibu; 2 iberibe achịcha ọka zuru oke, a mịrị amị na toaster ma bee n'ime cubes; 2 tbsp. spoons nke chopped walnuts.
Nkwadebe nke uzommeputa:
Kpochapu oven na 200 Celsius. Na pan nke frying nke na-ejighị osisi na dayameta nke 25 cm, kpoo mmanụ n'elu okpomọkụ. Gbasaa yabasị na-acha yabasị na squeezed garlic na ighe ruo mgbe yabasị bụ juu. Wepu ite frying na ọkụ. Tinye akwukwo nri na pasili, nke Feta chiri. Na onye na-eri nri, mix mmiri ara ehi, cheese cheese, nnu na ose ruo mgbe ị ga-eji ire ụtọ. Tinye akwa na akwa ọcha ma meriekwa. Wunye ngwakọta a n'elu akwụkwọ nri, wee gbakwunye achịcha a mịrị amị. Acha maka nkeji iri na abụọ n'enweghị mkpuchi. Wụsa chalịl na mkpụrụ na akpọọ nkụ ruo mgbe ọ na-acha. Ihe oriri na-edozi ahụ na-arụ ọrụ (1/4 casserole): 33% abụba (10 g, 3 g abụba jupụtara), 36% carbohydrate (25 g), protein 31% (21 g), 5 g eriri, 314 mg calcium, 4 mg ígwè , 612 mg sodium, 271 kcal.