9 hutano hunobatsira maorivhi

Zvemukati

• Tafura yemashoko ehutano
• Mashandisiro emuorivhi
• 1. Olive pate
• 2.Muorivhi muto nebasil
• 3. Muto mutema

Muorivhi chibereko che oleaginous chemuti wemuorivhi, uyo unoshandiswa zvakanyanya mukubika kusvika kumwaka, kuwedzera kuravira uye kunyangwe sechinhu chikuru mune mamwe masukisi nemapati.

Ichi chibereko, chinozivikanwa nekuva nemafuta akanaka uye kudzikisa cholesterol, ichine michero yakaita sevhitamini A, K, E, zinc, selenium uye iron, pakati pemamwe maminera anogona kuunza mabhenefiti mazhinji ehutano se:

1. Kudzivirira atherosclerosis, yekuve akapfuma muma flavones ane antioxidant chiito;
2. Kudzivirira thrombosis, Yekuita anticoagulant chiito;
3. Deredza BP, yekufambisa kutenderera kweropa;
4. Dzivirira kenza yemazamu, nekudzora mikana yekushanduka kwesero;
5. Kuvandudza ndangariro uye chengetedza kubva kudzora pfungwa, nekurwisa mahara radicals;
6. Deredza kuzvimba kwemuviri, nekudzivirira kuita kwe arachidonic acid;
7. Kuvandudza hutano hweganda uye inodzivirira kukwegura nguva isati yakwana nekuti ine antioxidant chinhu;
8. Chengetedza iyo retina uye kusimudzira hutano hwemaziso, nekuti ine hydroxytyrosol uye zeaxanthin;
9. Deredza cholesterol yakaipa, yekuve wakapfuma mumafuta emonounsaturated.

Kuti uwane mabhenefiti emaorivhi, iyo inokurudzirwa huwandu hwekushandisa ndeye 7 kusvika 8 mayuniti pazuva, chete.

Nekudaro, mune zviitiko zvehypertension, iyo yekudyiwa inofanira kudzikiswa kusvika pa2 kusvika ku3 maorivhi pazuva, sezvo munyu urimo muchero wakachengetedzwa unogona kushandura kukanganiswa kweropa, zvichikonzera matambudziko ehutano.

Tafura yemashoko ehutano

Iyi tafura inotevera inoratidza kuumbwa kwehutano hwe100 g yemagaba akasvibira uye maorivhi matema:

Maorivhi anotengeswa mugaba nekuti muchero wechisikigo unovava uye unonetsa kuudya. Nekudaro, iyo briki yemukaka inovandudza kunhuvira kwechibereko ichi, icho chinogona kuwedzerwa munyama, mupunga, pasita, tudyo, pizza uye sauces.

Mashandisiro emuorivhi

Nzira yakanakisa yekushandisa maorivhi ndeyekuawedzera kune chikafu chinovaka muviri uye chakaringana, uye izvi zvinowanzoitwa kuburikidza nesaladi, zvisinei ichi chibereko chakachinjika uye chinogona kushandiswa mukudya kwese, sekuratidzwa pazasi:

1. Olive pate

Sarudzo huru yekuti pate iyi ishandiswe ndeyekudya kwekuseni, masikati masikati uye kunyangwe kugamuchira vashanyi.

Zvisungo:

• 8 yemiorivhi yakatanhamara;
• 20 g kirimu kirimu;
• 20 g ye ricotta;
• 1 teaspoon yemafuta emuorivhi asina kuwanikwa;
• 1 boka reparsley kuravira.

Kugadzirira modhi:

Rova zvese zvinosanganisa mu blender uye siya mufiriji kuti itonhorere, inogona kupihwa nemipumburu kana toast.

2.Muorivhi muto nebasil

Iyi sosi inozorodza, yakanakira mwaka yekumwaya saradhi uye inotoshandiswa sekuperekedza kune imwe ndiro.

Zvisungo:

• 7 maorivhi akasungwa;
• 2 matavi ebasil;
• 2 tablespoons yevhiniga;
• 1 tablespoon yemamwe maorivhi emhandara emafuta.

Kugadzirira modhi:

Chekerera zvese zvinoshandiswa muzvidimbu zvidiki, sanganisa nevhiniga nemafuta, ngazvibve kwemaminitsi gumi, shandira yapfuura nguva ino.

3. Muto mutema

Muto wakasvibira wemiorivhi unogona kudyiwa kwemasikati nekudya kwemanheru, wakareruka, unonaka uye unovaka muviri, unogona kupihwa nehove yakakangwa kana huku.

Zvisungo:

• 1/2 makapu emaorivhi akachekwa;
• 100 g yesipinashi;
• 40 g ye arugula;
• 1 yuniti yemaeek;
• 2 tablespoons emafuta emuorivhi;
• 1 clove yegariki;
• 400 mL yemvura inodzika;
• munyu kuravira.

Kugadzirira modhi:

Mune isina-tsvimbo yekutsvaira pani, sunga zvese zvinoshandiswa, kusvikira mashizha asvava, wobva wawedzera mvura irikufasha uye gadzirira kwemaminitsi mashanu. Pakarepo mushure mekurova iyo blender, zvinoratidzwa kuti kunwa kuchiri kupisa.