Mbeu dzembudzi chikafu chine hutano uye chinovaka muviri icho haifanire kunge isipo mukudya kwedu. Ivo vakapfuma mune inononoka-inobata makabhohaidhiretsi, faibha, mapuroteni, ayoni, mavitamini, uye mamineral senge magnesium uye calcium. Izvo zvakare hazvisanganise akazara mafuta.
Nekudaro, nekupisa kwezhizha, iyo yakasimba svutugadzike kana ndiro dzekubika dzatinogadzira munguva yechando hadzifadze kwatiri. Asi usazvidya moyo, haufanire kusiya nyemba kana kupisa kwarova. Lentili, nyemba, bhinzi, pizi uye zvimwe zvinomera zvinonaka musaradhi uye zvinopa kuwanda kwemasanganiswa. Iwo matsva, ane hutano, anonakidza, uye akakodzera pakudya kwemanheru kana pikiniki. Uye zvakare, vana vako vanogona kukubatsira iwe kuvagadzirira, kuitira kuti pamusoro pekunakidzwa, ivo vadzidze kubika. Ivo zvirokwazvo havazokwanise kupikisa dhishi rakagadzirwa pachavo.
Legume mapepa ezhizha
Chickpea saladhi
- 300 g ye chickpeas
- 1 chives, minced (kusarudza)
- Miorivhi
- Tuna
- Avocado
- Yakaoma-yakabikwa zai
Husiku hwapfuura, sora nyemba. Vapike uye vanyorove. Gadzira zvese zvinoshandiswa wozviwedzera kune nhokwe. Mwaka nemunyu, mhiripiri uye mwaka nemafuta emuorivhi nebharisamu vhiniga. Fwanya parsley yakatemwa pamusoro.
Lentil saladi nehuku
- Magiramu mazana matatu etsanga
- 1 zamu rehuku
- 1/2 chives
- Cherry madomasi
- Olive mafuta
- Vhiniga
- Munyu uye pepper
Pheka nyemba dzakakangwa husiku hwapfuura. Dhonza uye chengetedza. Mune skillet ine mafuta mashoma, simbisa zamu rehuku uye ucheke kuita mitsetse. Wedzera kune nyemba, huku, madomasi akachekwa nepakati, iwo akachekwa chives uye mwaka kune waunoda nemafuta, vhiniga, munyu uye mhiripiri.
Pasita saladi nebhinzi uye pizi
- Spirals kana yemuriwo macaroni (ivo vanopa yakajeka kwazvo kubata iyo vana vako vachada)
- Chishoma chemazai akaomeswa nechando
- Chidimbu chebhinzi chena kana tsvuku
- Tomate
- Chive (kusarudza)
- 1/2 tsvuku tsvuku
- Oiri, vhiniga, munyu uye mhiripiri
- Nyowani basil
Bira pasita zvinoenderana nepakeji marongero. Kana yagadzirira, dhonza uye umhanye nayo nemvura inotonhora. Thaw mapea nekuaisa mupujiji yemvura inodzika kwemaminitsi mashanu. Chop zvakasara zvemusanganiswa uye sanganisa zvese nepasta. Pfeka nemafuta, vhiniga, munyu uye mhiripiri. Fukidza nebasil nyowani.
Hummus
Haisi saladhi, asi vana vachada kunyura neichi chilled chickpea puree.
- 500 gramu ehukupeas yakabikwa uye yakadururwa
- 1 clove yegaliki
- Hafu yekapu yemukaka
- Muto wehafu yemonimu
- Mhiripiri
- Teaspoon imwe yekumini pasi
- Supuni imwe ye tahine (sesame puree)
- Munyu uye mhiripiri nhema
Sukurudza nyemba kwazvo pasi petap kusvikira furo rinosara kana uchibika ranyangarika. Zviise mugirazi inosanganisa, wedzera gariki yakasvuurwa, munyu, kumini, tahine uye nekudonhedza mafuta omuorivhi. Sanganisa kusvikira wawana homogeneous puree. Shumira chilled, yakasaswa nepaprika, mbeu yesame uye dash yemafuta emuorivhi. Perekedza pita chingwa kana toast.
Sezvauri kuona hapana chikonzero chekusadya nyemba muzhizha. Iyi ingori mienzaniso mishoma, asi zvirokwazvo unogona kufunga mimwe mizhinji.