Gadzira Kudya Kwemanheru Kune Hutano mune Snap

Zvemukati

• Ongororo ye

Kana zvasvika pakuisa chikafu chinovaka muviri, chinonaka kwazvo patafura, 90 muzana yebasa iri kungoisa zvekutengesa mumba, uye kune vakadzi vakabatikana, izvi zvinogona kuve zvinonetsa chaizvo. Asi pane mhinduro: Ita imwe hombe yesupamaketi kumhanya uye kurodha pane zvine hutano zvinongedzo zvaunogona kubaya mupantry yako kana mufiriji. Paunoita giraundi kumberi, kugadzira kudya kwemanheru kunova kushoma kwebasa uye yakawanda nzira yekuzorora yekupedzisa zuva. Nezvinhu izvi zviripo, dambudziko rako rekudya kwemanheru richave rekutsvaga munhu anosuka ndiro!

1. Tuna yakarongedzwa mumvura

Muchigaba kana muhomwe, inowoneka yakaderera-mafuta sosi yeproteine. Flake pamusoro pepasta uye sangana nemiorivhi, parsley, capers, uye inodonha yemafuta emuorivhi kuti ugadzire kudya kwemanheru, kunogutsa. Kana kuti kumonyorora zvine hutano pane tuna saladi, kukanda neoiri yemafuta emuorivhi uye muto wemonimu, minced Granny Smith apuro, uye pini ye curry poda.

2. Bhinzi dzemumagaba

Chengetedza zvakasiyana-siyana zvepasi-sodium organic marudzi - dema, pinto, chickpeas, itsvo, uye navy - paruoko. Bvisa uye sukurudza, wobva wawedzera kune soup, pasta, green salad, brown rice, quinoa, kana couscous. Iwe unogona zvakare kugadzira inokurumidza bhinzi saladhi nekubatanidza imwe can yebhinzi nemapepper akachekwa (chero mhando), celery, uye kupaza kwekupfeka kweItaly.

3. Mabhokisi emabhokisi e organic

Ivo vanonanzva kutsva - zvinenge zvakangonaka seyakagadzirwa - uye zviripachena kuti vane miriyoni zvakapusa kubika. Wedzera gaba rebhinzi dzakadonhedzwa uye dzakagezwa kumuto uye unodya nekukurumidza. Kwechikafu chemoyo, kukanda mumiriwo yechando, futi.

4. Yese-gorosi couscous

Chii chausingade nezve pasita iyo inongoda kunyura pane kumira pane chitofu? Ingoisa 1 1.2 makapu yemvura iri kufashaira kune 1 kapu couscous mundiro, wozovhara nendiro kwemaminitsi makumi matatu. Shandura iyo ive kosi yakakosha nekubatanidza bhinzi, mavegi, uye nzungu dzakashambiswa. (Unogona kugadzirira izvi pachine nguva--zvicharamba zviri mufiriji kwemazuva anosvika matatu mumudziyo usingapindi mhepo; dziya zvakare mumicrowave.)

5. Sipinachi yakaomeswa nechando

Dzorera mune strainer pasi pemvura inodziya yemupombi. Dzvanya mvura uye svina sipinashi neimwe huku kana muto wemuriwo kuti ugadzire muto unokurumidza, kana kuushandisa kuita mupunga neimwe sauteeed onion uye crumbled feta cheese. Kuti uwane chikafu chiri nyore kwazvo, microwave 1-pound package kwemasekonzi makumi matanhatu, wedzera 1?4 teaspoon fresh garlic, drizzle yemafuta emuorivhi, uye dash yemunyu uye pasi pepper. Pamusoro pamwe neakashongedzwa mapine nzungu uye voilà! - ingangoita zuva rese vhitamini A mumaminetsi maviri chete.

Ongororo ye