Morero oa hau oa lijo oa matsatsi a 7 bakeng sa RA: Li-Recipes tse Khahlano le ho Ruruha

Litaba

• Letsatsi la 1
• Lijo tsa hoseng: motoho oa kokonate ea Cherry
• Lijo tsa mots'eare: Sopho ea mokopu ea Thai
• Lijo tsa mantsiboea: Litapole tse halikiloeng tse nang le mahe a koetsoeng
• Letsatsi la 2
• Lijo tsa hoseng: Raspberry smoothie
• Lijo tsa mots'eare: Salate ea tuna ea Mediterranean
• Lijo tsa mots'eare: Slow cooker turkey chili
• Letsatsi la 3
• Lijo tsa hoseng: Oatmeal ea bohobe ba jinja
• Lijo tsa mots'eare: Salate ea Kale Cesare e koahetsoeng ka khoho
• Lijo tsa mantsiboea: Tilapia e besitsoeng e nang le pecan rosemary topping
• Letsatsi la 4
• Lijo tsa hoseng: Rhubarb, apole le limafine tsa ginger
• Lijo tsa mots'eare: Salate ea litholoana tsa mariha le agave-kharenate vinaigrette
• Lijo tsa mots'eare: Pelepele e khubelu ea setaliana
• Letsatsi la 5
• Lijo tsa hoseng: Buckwheat le ginger granola
• Lijo tsa mots'eare: Pepere e khubelu e halikiloeng le sopho ea litapole
• Lijo tsa mantsiboea: Salmon ea limela tsa lemone le zucchini
• Letsatsi la 6
• Lijo tsa hoseng: Sipinake sa bana le frittata ea li-mushroom
• Lijo tsa mots'eare: Tartine ea litapole ea saalmon e tsubiloeng
• Lijo tsa mantsiboea: Litapole tse halikiloeng tsa linaoa tse litapole
• Letsatsi la 7
• Lijo tsa hoseng: Li-crepes tse se nang gluten
• Lijo tsa mots'eare: sechu se khubelu sa lentile le squash curry
• Lijo tsa mantsiboea: Turkey le quinoa tse kentsoeng pelepele ea tšepe

Letsatsi la 1

Lijo li bapala karolo ea bohlokoa ho laoleng ho ruruha. Re hlophisitse beke e felletseng ea diresepe re sebelisa lijo tse tsebahalang ka thepa ea tsona e khahlanong le ho ruruha. Thusa ho laola ramatiki ea hau ea ramatiki (RA) ka ho ja hantle!

Lijo tsa hoseng: motoho oa kokonate ea Cherry

Bakeng sa ho sotha phala e tloaelehileng ea oatmeal, eketsa li-cherries tse omisitsoeng (kapa tse ncha). Li na le anthocyanin, e leng antioxidant e matla e ka thusang ho fokotsa ho ruruha.

Fumana risepe!

Lijo tsa mots'eare: Sopho ea mokopu ea Thai

Mekopu ke mohloli o motle oa beta-cryptoxanthin, e matla e khahlanong le ho ruruha. Antioxidant ena e kenella hantle ha e kopane le mafura, e etsa hore botoro le oli ho risepe ena li be bohlokoa ho feta tatso feela. Matlalo a mokopu aa jeoa e leng ho etsang hore ho pheha sopho ena ho be bonolo haholo! Sebeletsa sopho ena ka salate e tsoakaneng e tala bakeng sa lijo tsa mots'eare tse phetseng hantle kapa e le thupelo ea pele ea lijo tsa mantsiboea.

Fumana risepe!

Lijo tsa mantsiboea: Litapole tse halikiloeng tse nang le mahe a koetsoeng

Mahe ha se lijo tsa hoseng feela! Sebeletsa li ts'oetsoe ka litapole le salate e ncha serapeng bakeng sa lijo tsa mantsiboea tse matlafatsang.Haeba mahe a koetsoeng ha se ntho ea hau, leka ho a kenya ka har'a skillet. Mahe a likhoho tsa makhulo kapa a rekiloeng limmarakeng tsa lihoai hangata a phahame ho omega-3 fatty acids, mafura a tsebahalang a khahlanong le ho ruruha.

Fumana risepe!

Letsatsi la 2

Lijo tsa hoseng: Raspberry smoothie

Ke batla lijo tsa hoseng tse potlakileng le tse bonolo ha u ea? Leka smoothie. O ka etsa sena pele ho nako mme o e boloke sehatsetsing. E nke feela 'me u ee pele u tsoa ka monyako!

Fumana risepe!

Lijo tsa mots'eare: Salate ea tuna ea Mediterranean

Tuna ke mohloli o motle oa omega-3 fatty acids. Sebeletsa ka holim'a meroho e tsoakiloeng kapa u jale bohobe bo felletseng ba lijo-thollo. K'honthinente ena e na le sodium e ngata, kahoo o ka e fokotsa ka ho khetha tuna e nang le makotikoti a nang le sodium e tlase, le ka ho fokotsa palo ea capers le mehloaare.

Fumana risepe!

Lijo tsa mots'eare: Slow cooker turkey chili

Mantsiboeeng a mariha a batang, ha ho letho le u futhumatsang joaloka sekotlolo se seholo sa chili. Hopola hore lijo tse nang le letsoai le lengata li ka mpefatsa matšoao a hau ka ho khothaletsa ho boloka metsi. K'honthineng ena, o ka fokotsa boleng ba sodium ka ho sebelisa jalapenos e ncha le ho khetha linaoa tse nang le makotikoti a tlase kapa ho sebelisa linaoa tse phehiloeng ho omella. Le hoja e le monate ka boeona, u ka e tšela ka yoghurt e nyane ea mafura ea Greek kapa avocado e ncha.

Fumana risepe!

Letsatsi la 3

Lijo tsa hoseng: Oatmeal ea bohobe ba jinja

Omega-3 fatty acids ke sesebelisoa sa bohlokoa ho thusa ho fokotsa ho ruruha ha ramatiki le mathata a mang a kopaneng, empa ho e fumana letsatsi le letsatsi ho ka ba thata. Oatmeal ena e latsoa haholo 'me e u fa halofo ea litlhoko tsa hau tsa letsatsi le letsatsi tsa omega-3s - mme che, ha rea ​​ka ra eketsa saalmon ho eona.

Fumana risepe!

Lijo tsa mots'eare: Salate ea Kale Cesare e koahetsoeng ka khoho

Khoho e halikiloeng, e atisang ho fumanoa lebenkeleng le haufi, ke nako e ntle ea ho boloka lijo kapele. Nka tse peli - e 'ngoe bakeng sa lijo tsa mantsiboea mantsiboeeng ao' me e 'ngoe bakeng sa liphaphatha tsena tse monate tsa mots'eare. Li loketse ho lahlela ka mokotleng oa hau oa lijo tsa motšehare. Haeba u qoba gluten, khetha sekoahelo se se nang gluten.

Fumana risepe!

Lijo tsa mantsiboea: Tilapia e besitsoeng e nang le pecan rosemary topping

Tilapia ke mohloli o motle oa selenium, diminerale e bonts'itsoeng ho thusa ho ntlafatsa matšoao a ramatiki. Ntho e ntle ka risepe ena ke hore e potlakile ka ho lekaneng bakeng sa lijo tsa mantsiboea tsa beke le lelapa, empa hape e ka fuoa sejana sa fancier. Haeba u qoba gluten, khetha li-breadcrumbs tse se nang gluten bakeng sa risepe ena. Haeba u se se jang tilapia, trout kapa cod e ka sebetsa hantle ho risepe ena.

Fumana risepe!

Letsatsi la 4

Lijo tsa hoseng: Rhubarb, apole le limafine tsa ginger

Hase feela hore tatso ea ginger e monate haholo ho li-muffin tsena tse potlakileng le tse bonolo tsa lebese le tse se nang lebese, empa hape ke anti-inflammatory e ntle haholo, e thusang ho kokobetsa bohloko ba ramatiki.

Fumana risepe!

Lijo tsa mots'eare: Salate ea litholoana tsa mariha le agave-kharenate vinaigrette

Persimmons, pears, le morara - oh oh! Haeba u isa salate ena mosebetsing, u tla batla ho boloka tholoana e arohane le moaparo. Ho seng joalo, e tla khorisa le ho nolofatsa litholoana haholo. Lahlela metsoako e setseng ka setshelong se ka thoko 'me ha u se u loketse ho ja, e kopanye kaofela' me u natefeloe!

Fumana risepe!

Lijo tsa mots'eare: Pelepele e khubelu ea setaliana

Sebakeng sena sa sopho e entsoeng ka tamati, risepe ena e sebelisa pelepele e khubelu, e nang le vithamine C le beta carotene.

Fumana risepe!

Letsatsi la 5

Lijo tsa hoseng: Buckwheat le ginger granola

E tletse lithane tsa metsoako e phetseng hantle joaloka soneblomo le peo ea mokopu! Leka granola ena e nang le lebese la almonde kapa yogate ea soya bakeng sa lijo tsa hoseng tse matlafatsang.

Fumana risepe!

Lijo tsa mots'eare: Pepere e khubelu e halikiloeng le sopho ea litapole

Sopho ena e nang le antioxidant e hoama habonolo hore o tsebe ho e lokisetsa beke. Ho chesa litapole pele u lla ho tla etsa hore litlolo li bonahale haholoanyane. Ho fokotsa sodium, leka pelepele e khubelu e halikiloeng e ncha ho fapana le e tsoang ka nkho.

Fumana risepe!

Lijo tsa mantsiboea: Salmon ea limela tsa lemone le zucchini

Litlhapi le likhoho tse fofang ke mokhoa o motle oa ho notlela tatso, mongobo, livithamini le liminerale. Etsa bonnete ba hore o sebeletsa litlhapi ka mokelikeli o mong o chesang, kaha mokelikeli o tla monya tatso ea salmon le meroho.

Fumana risepe!

Letsatsi la 6

Lijo tsa hoseng: Sipinake sa bana le frittata ea li-mushroom

Ho tšoana le li-omelets kapa li-quiches, li-frittatas li fana ka mokokotlo oa motsoako o sa feleng oa metsoako. Maemong ana, re sebelisa li-mushroom tse nang le limatlafatsi le sepinichi tse phatlohang ka tatso.

Fumana risepe!

Lijo tsa mots'eare: Tartine ea litapole ea saalmon e tsubiloeng

Li-omega-3 tse ling ka kopo. Khoebo ea tuna bakeng sa saalmon 'me u e sebelise ka salate e tala kapa senoelo sa sopho bakeng sa lijo tse tlatsoang.

Fumana risepe!

Lijo tsa mantsiboea: Litapole tse halikiloeng tsa linaoa tse litapole

Li-burger tsena li monate haholo, o kanna oa batla ho tlohela ho ja litapole tsa nama ea khomo. Jarisa vithamine C le beta carotene tse tsoang litapoleng le limatlafatsi tse bonolo tse monyang habonolo tse tsoang mehlolong.

Fumana risepe!

Letsatsi la 7

Lijo tsa hoseng: Li-crepes tse se nang gluten

Batho ba bangata ba nahana hore li-crepes li thata ho etsoa. Ho fapana le moo, ho bonolo ho e lokisa le tsela e ntle ea ho etsa lijo leha e le life tse ikhethang. Leka ho tlatsa li-crepes tsena ka fragole kapa libanana tse nang le likotoana. Ntle le moo, o ka li etsa lijong tsa mantsiboea ebe o li tlatsa ka sechu kapa khoho e setseng.

Fumana risepe!

Lijo tsa mots'eare: sechu se khubelu sa lentile le squash curry

Ena ke sopho e ntle ea ho etsa pele. Fana ka likarolo tse le 'ngoe feela, leqhoa ebe u penya e le' ngoe ka mokotleng oa hau oa lijo tsa motšehare bakeng sa mosebetsi. E lokela ho qhibilihisoa ka ho lekana hore e ka futhumatsa microwave ha nako ea lijo tsa motšehare e ntse e potoloha.

Fumana risepe!

Lijo tsa mantsiboea: Turkey le quinoa tse kentsoeng pelepele ea tšepe

Pelepele e koahetsoeng ke ea khale ea bo-1950, empa risepe ena e fana ka phetoho ea morao-rao. Sebakeng sa ho paka lintho ka bohobe bo phephetsang khalori, sebelisa quinoa, e 'ngoe ea li-superfood tse matla ka ho fetisisa lefatšeng. Tlohela pelepele e tala ebe u ea pelepele e khubelu, e mosehla kapa ea lamunu bakeng sa tatso e monate.

Fumana risepe!

Bakeng sa diresepe tse ling tse khahlanong le ho ruruha, li hlahlobe ho tsoa lefats'eng ka bophara.