Nutrition Highlights (pakushanda)
Maoriro - 213
Fati - 8g
Carbs - 28g
Puroteni - 9g
Nguva Yese 7 min
Prep 7 min , Cook 0 min
Kushumira 3
Maminetsi, unogona kuva neuputi unonaka hwakagadzirwa nemwoyo wose wezviyo , izvo zvinobatsira hutano hwepfungwa uye pfungwa yekufunga. Pamusana pe phytochemicals yavo uye antioxidants, zviyo zvose zvinopa huwandu hwose hwekubatsira huropi-hunosimbisa, pamwe chete zvinopa kupesana-kupisa zvinodzivirira, izvo zvakaratidzwa kuti zvishoma nezvishoma zvinononoka kugadzikana. Iwe uri kutora zvishoma zvitatu zvinoshandiswa zvezviyo zvakakwana pazuva here?
Iyo broccoli inopa vitamini C, fiber, uye mavitamini emuB-bheri akadai sehutano, izvo zvinobatsira hutano hwemwoyo uye kubatsira nehutano hwepfungwa, zvakare. Kushanda kwemiriwo zuva kunogona kudzivirira kusagadzikana kwepfungwa uye kuchengetedza mhemberero, iyo inogona kubatanidzwa nechirwere cheAlzheimer. Kunyanya, tsvakurudzo inoratidza kuti zvipembenene zvakadai semabhandi madema mumutsara uyu zvinodzivirira pakurasikirwa nehutano hwepfungwa.
Zvimwe
- 2 makapu broccoli uye karoti slaw
- ½ cup cup marinated artichoke, chopped
- ½ mukombe nyemba nyemba
- 3 kusvika ku 4 inoputira cilantro itsva, yakatsvaga yakatswa
- 1 tablespoon inowedzera mhandara mafuta omuorivhi
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon masitadhi
- 2 tablespoons plain pasi-mafuta Greek yogurt
- Munyu uye pepper kuti toravira
- 3 10-inch zviyo zvose zviputire
Kugadzirira
- Muchidimbu chemasvikiro, wedzera mhondi, artichokes, nyemba, uye cilantro; zvinyatsosanganiswa kusvikira zvabatanidzwa.
- Mucheka duku, whisk pamwe mafuta, vhiniga, masheard, yogurt, munyu, uye pepper. Dururirai pamusoro pewaini yebhondi musanganiswa. Dhonza pamwe chete kusvikira waputika.
- Isai makumbo acho pabhokisi rekucheka. Itai ⅓ yeikurohwa pazvikamu zvose. Vashandise uye vashumire. Enjoy!
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Izvi zvinosvibiswa zvine zvakawanda zvezvigunwe, zvinosanganisira sliced bell pepper, mushroom, uye makomkoro.
Gourggies veggies zvekunaka kwakasiyana uye kugadzirwa. Wedzera kupisa neshuvhuvhu inopisa kana kuti sriracha, kana kuti kunakira kutapira nemukati wouchi mukupfeka kupfeka. Iwe unogona kuwedzera purotini yakawanda ne diced chicken kana turkey nenyuchi, cubed tofu, kana kukanda mune mamwe maamondi asina kuvhara uye pistachios yakagurwa.
Panzvimbo yekurohwa iwe unogona kushandisa lettuce yakagadzirwa, sipinashi, kana kare. Iva nekugadzira nemiti yako. Inzwa wakasununguka kudonha mumishonga matsva sebasil, dill, kana rosemary. Paridza kupera kwewaccado kana hummus pakucheka usati wawedzera mhuka, kuti uwedzere kuruma.
Kubika uye Kushumira Mazano
Iwe unogona kupisa zvinyorwa pamharayi kana mu microwave kwemaminitsi makumi matatu kusvika kuminiti imwe chete isati yazadza.
Dura imwe neimwe kuvhara muhafu uye mushumire ne gazpacho kana sucumber soup. Zvakakwana kwezuva rezhizha rezhizha. Iyi kamukirawo yakawirirana zvakanaka ne white white spritzer kana girazi remvura inopenya nemvura yakatsva.