Chimwe chezvinhu zvakakosha zvakadyiwa ndiro chinogona kuonekwa sehadhi. Miti yezvokudya yemashizha ine chidikanwi chinodikanwa chevhitamini, zvicherwa uye fiber fiber. Nhasi tichatarisa nzira yekugadzira chiedza chekudya chechiedza ne shrimps.
Zvisungo:
- tomato - 2 pcs;
- cucumber - 1 piece;
- avocado - 1 pc;
- onion - 1 pc;
- shrimps - 300 g;
- Bharamu / vhiniga vhiniga kana maorivhi;
- mandimu, miriwo, munyu.
Kugadzirira
Geza zvachose miriwo, nyora avocado . Nemucheka wakachena, ganda rinoparadzaniswa nyore nyore, zvinenge zvaro pacharo. Gadzirira shrimp - wiraya uye bvisa shongwe. Icho chinonyanya kukosha kweproteinini uye kutevera zvinhu. Shrimp inogona kuchinjwa nehodzi yakabikwa yakabikwa, hove dzvuku kana nyama yakabikwa. Zvose izvi zvinowanikwa zvakanaka mapuroteni uye amino acids. Zvokudya zvekudya nehuku inokodzera kune avo vane chirwere chezvinyorwa zvekudya zvegungwa kana avo vasingadyi nekuda kwezvitendero.
Wakashambwa michero akacheka kuita zviduku zvishoma, uye wobva wawedzera shrimp yakakanganiswa. Durai anyanisi muzvindori zvehafu. Shamba magidhi uye uzvibvise muzvidimbu zviduku. Pane pfungwa yokuti kana mashizha akachekwa kuita zviduku, zvimwe zvezvinhu zvinobatsira zvinorasika. Nokudaro, tinokurudzira parsley, cilantro, basil kana mamwe maruva ayo waunoshandisa, usati wawedzera kune saladhi kuti uputse nemaoko ako.
Kubva mumononi inomesa jisi, shandisa 1 tbsp. kapu yejisi uye 1 tbsp. spoonful balsamic vhiniga. Negiu ino inozadza saladi. Itira, munyu usati washumira patafura - kuitira kuti miriwo ichengetedze chitarisiko chavo uye usapa jisi mberi kwenguva.
Zvokudya zvemajeri zvakakurumidza
Pano pane mazano ehutano hwekugadzirira kudya kwemaladhi, mapeji atinoona munyaya ino. Chokutanga, mishonga yakasvibira kana yakabikwa, kureva, yakabikwa isina kunya uye yakachengetwa kubva kune mafuta akawanda. Chechipiri, ichi chikamu chikuru chemavara: saladi, anyanisi, basil, celery, parsley , oregano, coriander - inenge yakawanda yemaminerari uye inoongorora zvinhu, inosimbisa masimba ezvirwere uye inovandudza digestion. Basa rinowanzoitwa mumatumbo ndicho chirongwa chakanakisisa chekanaka metabolism (metabolism), uye nokuda kweizvozvo, kuora kwekurema.
Muchidya chedu chekudya, unogonawo kushandisa nyama, huku, shrimp kana hove tsvuku. Uyezve, kana uchida, unogona kuwedzera mutsara kana michero.
Chiedza chekuvhenekera mashizha nemaspini zvinofanira kunge zvine mapuroteni. Izvi zvichapa muviri muviri unoda amino acids. Mapuroteni anokonzerwa nekugadzirwa kwehomoni uye enzymes. Ndicho chikonzero kushandiswa kwakakwana kwakakosha kune avo vanotevera uremu hwavo uye vanamatira kune mararamiro akanaka.
Chimwe chikafu chekudya muhomwe nehove chichakupa kwete kwete mapuroteni chete, asiwo inokosha ye omega-3 uye omega-6 fatty acids. Izvo zvinhu izvi zvinokonzerwa nekuyaruka kweganda uye kunaka kwebvudzi.
Kupfeka kudya kwemaladhi
Vakawanda vanoziva kuti haukwanise kuedza chiedza chekudya sadhidhi nemayonnaise kana mukroma. Zvisinei, havasi vose vanofarira mafuta e-sunflower, anozivikanwa munyika yedu. Nokudaro, kana tabvunza mubvunzo, pane kuzadza saradhi yezvokudya, tichasangana nekishiki reMediterranean.
Ichokwadi, pakutanga, iyo mafuta omuorivhi. Iwe unogona zvakare kushandisa rineni risina kuwanikwa
Uyewo mumucheka weMediterranean kune saradi kupfeka inoshandisa waini uye balsamic vhiniga, juisi. Zvokudya izvi zvinovandudza kudya uye kunowedzera kushandiswa kwemasabolism. Waini muvhiniga mudiki madhesi anosimbisa masvingo emidziyo uye inobatsira kuvanhu vane varicose vevine.
Jisi jimu rinonyatsobatanidzwa pamwe chete nehove uye hove. Nokudaro, pakuzadza kudya kwemaladhi nenyama, mafuta emiriwo, balsamic yegarin uye yogashi isina mafuta yakakosha. Panguva imwecheteyo, pakuzadza zvokudya zvekudya nehove kana shrimp, muto wemumonamu uye balsamic vhiniga, yakaitwa muchiyero che1: 1, ichava sarudzo yakabudirira.