Nov yog plaub qhov tseem ceeb muab rau lub plawv muaj zog
Cov kua fibrillation, kua txiv hmab txiv ntoo, txiv pears, txiv laum huab xeeb, taum, lentils thiab whole grain bread thiab cereals, pab txo cov qib "phem" roj (lens diped), ua rau txo cov kab mob plawv. Folic acid, uas pom muaj nyob rau hauv cov zaub ntsuab, taum thiab lentils, txo cov theem ntawm homocysteine - ib qho amino acid uas tuaj yeem ua rau muaj kab mob plawv. Omega-3 fatty acids, uas muaj ntau cov txiv ntseej (tshwj xeeb tshaj yog walnuts) thiab rog ntses, tiv thaiv kom khaus ntawm cov hlab ntsha, pab dilate cov nqaim hlab ntsha thiab txo qib qis heev lipoproteins - ntshav rog, uas ua kom muaj kev tsim kho ntawm cov kab mob plawv. Cov khoom noj khoom haus los ntawm cov khoom noj xws li cov txiv ntseej, txiv roj roj thiab zaub roj los ntawm cov noob thiab cov txiv ntseej kom txo cov roj ntshav cov qib. Tsis tas li ntawd, cov nqaij rog, tsis zoo li cov rog hauv lub cev, tsis muaj zog rau oxidation, tus txheej txheem ua rau kev puas hlwb thiab cov ntaub so ntswg. Cov roj ntsha uas muaj nyob hauv cov nqaij liab, butter thiab rog rog, ua rau cov roj cholesterol, txhaws cov hlab ntsha, kom tsis txhob muaj cov khoom no lossis txwv tsis pub lawv siv. Nrog peb cov zaub mov, koj tuaj yeem ua kom zoo dua txhua yam txiaj ntsim ntawm lub plawv-noj qab nyob zoo thiab xyuas kom meej tias cov tais diav no yog delicious. Ua hauj lwm rau lawv rau lub rooj festive - puas muaj kev zoo dua los ua pov thawj tias koj txhawj txog kev noj qab nyob zoo ntawm ib tus neeg hlub?
Spaghetti nrog ntsim lws suav ntses (thiab canapé nrog tapenade ntawm cov txiv ntseej)
4 qhov
Npaj: 10 feeb
Npaj: 15 feeb
2 teaspoons ntawm txiv roj roj; 2 finely tws shallots; 2 cloves qej; 1 tau (800 g) ntawm cov txiv lws suav txiv lwg, tsuav nqaij; 1h. ib diav ntawm qhuav oregano; 1/2 tsp av dub kua txob; 1/4 khob taum nplej tshiab; 1 baguette ntawm tag nrho cov hom qoob mog hmoov (230 g), txiav rau hauv 1.5 cm tuab; 230 g ntawm spaghetti los ntawm durum hom qoob mog hmoov. Tapenade yog ib lub cij laub rau cov qhaub cij, uas nyob hauv Mediterranean cuisine hu ua "caviar of the poor", 1/2 khob ntawm cov noob qej ntsuab ntawm "Kalamata" ntau yam; 1/4 khob ntawm cov txiv ntseej ntsuab tau nrog liab paprika; 1 tbsp. ib tug spoonful ntawm drained capers; 1 clove ntawm finely tws qej.
Ua noj ua haus:
Preheat lub qhov cub kom 175 ° C. Los ua noj cov kua ntses, ua kom sov cov roj hauv nruab nrab kub hauv nruab nrab ntawm saucepan. Tso qhov mustots thiab qej thiab kib rau 2 feeb. Ntxiv cov txiv lws suav, oregano thiab dub kua txob thiab coj mus rau ib tug boil. Txo lub cua sov, npog nws loosely nrog ib lub hau thiab simmer rau 10 feeb. Muab cov khoom ntawm baguette rau ib daim ntawv ci. Muab nyob rau hauv qhov cub thiab ci rau 10 feeb kom txog thaum lub khob cij browned. Noj cov spaghetti, tso dej thiab tso tseg. Yuav kom npaj tau tapenade, nyob rau hauv ib lub khoom noj processor muab cov txiv ntseej, cov capers thiab qej thiab finely chop mus rau ib qho homogeneous yuav luag. Tshaj lub spaghetti nyob rau hauv ib lub phaj thiab diav sab saum toj nrog lws suav sauce. Tshaj tawm cov ncuav ci toasted nrog tapenade thiab ua ke nrog lub pasta. 14% rog (6 grams, 1 g saturated fats), 71% carbohydrates (71 g), 15% proteins (15% ntawm cov hmoov nplej) g), 13 grams fiber, 190 mg ntawm calcium, 4 mg ntawm hlau, 818 mg ntawm sodium, 402 kcal.
5 Cov khoom noj txom ncauj zoo rau lub plawv, uas koj tuaj yeem nqa nrog koj
1) kua los yog pear (80-100 kcal, 0.5-1 g ntawm rog, 0 g ntawm saturated rog, 3-4 g ntawm fiber);
2) 5 Cov txiv ntseej ntawm cov "Kalamata" ntau yam (45 kcal, 4.5 g rog, O rog roj, 0 g fiber);
3) 1 pob ntawv ntawm "instant" oatmeal (130 kcal, 3 g ntawm roj, 0.5 g ntawm saturated rog, 2 g ntawm fiber);
4) 30 g ntawm almonds, walnuts los yog txiv laum huab xeeb (165-185 kcal, 14-18 g rog, 1.4-2 g saturated roj, 1-3 grams fiber);
5) 1 khob hmoov nplej butter (2 daim ntawm cov qhob nplej tag nrho, 1 tablespoon txiv laum huab xeeb qab zib nrog cov roj tsawg roj: 235 kcal, 7 g rog, 1 g cov roj saturated, 7 g fiber)
Tilapia nrog zaub xam lav «Romen», liab dos thiab capers
4 qhov
Npaj: 10 feeb
Npaj: 15 feeb
4 loj nplooj ntawm "Romain" nyias; 4 fillets ntawm tilapia (140 g txhua); yuav hloov nrog halibut; roj rau kib; ntsev thiab av dub kua txob rau saj; 4 teaspoons ntawm mustard nrog ib tug loj tag nrho grain; 4 lub ncuav ntawm dos liab; 4 tbsp. spoons ntawm cov thawv ntim; 1 lub khob couscous los ntawm cov nplej tseem.
Ua noj ua haus:
Preheat qhov cub kom txog 200 ° C. Ntub dej ntiav loj ntiav ci nrog roj. Tshaj tawm cov nplooj ntawm cov zaub xam lav rau ntawm daim ntawv so tes thiab nphoo nrog dej. Npog cov nplooj nrog lwm txheej ntawv phuam thiab muab tso rau hauv qhov cub microwave rau 10 feeb kom dhau los ua cov nplooj mos. Tso lub lettuce nplooj rau ntawm ib lub rooj thiab muab ib tilapia fillet rau txhua daim ntawv (hla nws). Lub caij cov ntses rau sab saum toj nrog ntsev thiab kua txob, thiab tom qab ntawd grease 1 teaspoon ntawm mustard. On lub mustard, muab dos slices thiab 1 tsp capers. Muab txhua cov khoom seem sau nrog ib daim nyias nyias. Muab cov ntses ntsaws ntsej (qhwv lub ncuav) rau hauv daim ntawv npaj ua zaub mov thiab muab npog nrog ntawv ci. Ci rau 15 feeb kom txog thaum cov ntses yog mos. Thaum lub ntses yog npaj, ua noj lub couscous: nyob rau hauv ib nrab saucepan, boil 1/3 khob dej. Muab tso rau hauv lub qhov cub thiab tshem tawm ntawm tshav kub. Cia tawm mus rau 5 feeb kom nqus tag nrho cov kua. Pab ntses qhwv hauv zaub xam lav rau hauv ib lub phaj nrog couscous. 11% rog (4 g; 0 g saturated fat), 60% carbohydrate (48 g), 29% protein (23 g), 8 g fiber, 73 mg ntawm calcium, 4 mg ntawm hlau, 219 mg ntawm sodium, 318 kcal.
Crispy Chicken nrog kua Chutney Sauce
4 qhov
Npaj: 10 feeb
Npaj: 15 feeb
4 zaug ntawm nqaij qaib fillet tsis muaj pob txha thiab tev (115 g); roj rau kib; 2 tbsp. spoons ntawm hmoov; 2 maj mam nplawm qe dawb; 1/2 khob ntawm breadcrumbs nrog spices; 1/4 khob me ntsis laum ncuav txhoov; 2 qab zib thiab qaub apples, tev thiab txiav rau hauv qhov cub; 1/4 khob dej; 2 tbsp. diav ntawm finely tws liab dos; 2 tbsp. spoons ntawm raisins; 2 tbsp. spoons ntawm liab cawu cub vinegar; 1/2 tsp ntawm cinnamon; 2 khob ntawm cov khoom noj nyoos, tsis ceev mov-mov; ntsev thiab av dub kua txob rau saj.
Ua noj ua haus:
Preheat qhov cub kom 220 ° C. Roj ib daim ntawv loj ci. Yaug lub fillets nrog dej thiab pluav qhuav. Muab cov nqaij tso rau hauv chav ua mov, muab npog rau ib txheej ntxiv ntawm cov yeeb yaj kiab thiab siv ib lub lauj kaub khov loj, dov ntsaws los yog nqaij rauj kom tuav lub fillet kom nws cov thickness tsis muaj ntau dua 1.5 cm Lub caij lub fillet nrog ntsev thiab kua txob ntawm ob sab. Nyob rau hauv ib lub me me lub tais, ncuav nyob rau hauv lub hmoov thiab yob cov nqaij nyob rau hauv nws on ob sab. Co tawm cov hmoov av ntau dhau. Tso cov qe ntaus qos yaj ywm rau lwm lub ntim ntim thiab cov nqaij dab nyob hauv lawv. Nqa lwm lub tais me me thiab muab qhob cij txiv hmab txiv ntoo thiab nqaij npua xyaw rau hauv. Zoo yob cov nqaij nyob rau hauv no sib tov. Hloov cov qaib mus rau hauv ib daim ntawv ci ci thiab nchuav rau saum cov nqaij nrog zaub roj. Ci hauv qhov cub kom txog 15 nas this kom txog thaum cov nqaij npaj txhij. Thaum cov nqaij qaib yog ci, noj cov "Chatterie" sauce. Ua li no, hauv nruab nrab saucepan coj mus rau lub rhaub b ntawm cov khoom xyaw (los ntawm apples rau cinnamon inclusive) tshaj medium tshav kub. Txo cov cua sov, npog thiab ua noj rau 10 feeb kom txog thaum cov txiv qab softened zom thiab cov kua ua kua (ua kom sib tov sib xyaw, muab pob tw nrog lub diav ntim los yog lub taub hau). Los ua noj mov, rhaub 2 khob dej rau hauv nruab nrab saucepan. Hlauv cov nplej, txo lub tshav kub, npog thiab simmer li 10 feeb kom txog thaum tag nrho cov kua tau absorbed. Tso cov nqaij ntawm daim hlau, ncuav cov ntses thiab pab nrog nrog xim av txhuv. Kev noj zaub mov muaj nqi rau ib qho kev noj haus (1 feem ntawm nqaij qaib mis, 2 tablespoons ntses "Chattie" thiab 1/2 khob hmoov nplej), 18% rog (10 g, 1 g saturated fats), 52% carbohydrates (64 g), 30% protein (37 g), 5 g fiber, 46 mg calcium, 2 mg hlau, 500 mg sodium, 489 kcal.