Mukati
Hove nehove dzegungwa zvinobatsira chero pazera. Kune vana, ivo havana zvachose nzvimbo. Mushure mezvose, zvine zvese zvakakosha zvinovaka muviri izvo zvinoda muviri kukura kwakanaka uye kukura. Chii chakakosha muvagari vegungwa rakadzika? Ndeapi hove uye hove dzegungwa dzinonyanya kubatsira? Ndeipi nzira yepamusoro yekuvabikira ivo mwana? Tinonzwisisa nyaya idzi nenyanzvi dzeTM "Maguro".
Easy-to-kusimudza protein
Chekutanga pane zvese, hove uye hove dzegungwa ndiyo yakapfuma sosi yeprotein yegiredhi repamusoro. Uye ine mukana wakakosha pamusoro pemapuroteni emhuka. Kana iyo protein kubva munyama inonwiwa neinosvika 90%, saka protein yehove inosvirwa neinenge 100%. Panguva imwecheteyo, iyo digestive system haina kusangana chero nekusagadzikana. Uye zvakare, hove uye hove dzegungwa zvakawandisa mune akakosha amino acids. Mutumbi hauzive maitiro ekuzvigadzira wakasununguka, asi unongogamuchira ivo nechikafu. Iko nerubatsiro rwavo kuti mhasuru nyama dzinokura, uye nhengo dzese dzinoshanda musimba rakazara.
Mazhinji amino acids akakosha zvakanyanya mukusimudzira kwehuropi uye hunyanzvi system. Uye ivo vanotora chikamu chinoshingaira mukugadzirwa kwehomoni uye metabolic maitiro. Zvese izvi ndizvo zvikamu zvehutano hwakasimba hwemwana. Kukundikana kweimwe sisitimu yemuviri kunokanganisa mamwe ese. Kudzivirira izvi, zvakakosha kugara uchizadza mapuroteni akachengetedzwa.
Chikafu chepfungwa
Zvinozivikanwa kuti hove uye zvegungwa zvine zvinyorwa zvakawandisa zvemapurunsaturated fatty acids - iwo omega-3 uye omega-6 mafuta. Kune muviri wemwana, zvinhu izvi zvakakosha zvikuru uye zvinoita mabasa mazhinji akasiyana panguva imwe chete. Ivo vanoshanda se "zvidhinha" zvemasero membranes uye anobatsira kumutsidzira matishu panguva yekuvandudza. Omega-mafuta anowedzera dziviriro yezvirwere mumuviri uye anotendera iwe kurwisa hutachiona hwakasiyana zvinobudirira. Mafuta acids anochengetedza matauriro emoyo uye neropa tsinga, izvo zviri kusangana nekushushikana kwakanyanya nekuda kwekuenderera kwekukura kwemuviri. Uye ivo zvakare vanonatsiridza hunyanzvi hwemotokari, kutarisisa, ndangariro, kufunga zvine musoro. Mune mamwe mazwi, ivo vanoshingairira kubatsira mukuvandudza kwehungwaru.
Chipfuva chine mavitamini uye zvicherwa
Zvipo zvegungwa idura rakakosha revhitamini, micro-uye macroelements. Vhitamini A uye D ndivo vatungamiriri maererano nenzvimbo dzekuchengetedza. Yokutanga inokonzera kuumbwa kwe musculoskeletal system, inowedzera kuporesa kwemaronda, inodzivirira masero akaumbwa kubva pakuparadzwa. Chechipiri chinobatsira kupinza zviri nani calcium, inova inokonzeresa kuumbwa kwemapfupa, nyama dzemhasuru, mazino akasimba nezvipikiri. Nenzira, kune zvakare yakawanda calcium muhove uye hove. Zvakare iodine, iyo inomutsa iyo gland gland, zvakanyanya, kugadzirwa kweakakosha mahormone. Pasina ivo, muviri haugone kukura zvizere. Izvi zvinonyanya kukanganisa kukura kwepfungwa. Kune zvakare yakawanda iron muhove. Chinhu ichi chinobatsira kuburitsa hemoglobin, uye inoendesa oxygen kumitezo yese uye munyama. Kana pasina iron yakakwana, kukura kwemuviri kunodzikira. Panguva imwecheteyo, chishuwo chemwana chinowanzodzikira, anova asinganzwisisike uye anogumbuka kana, nekusiyana, asina hanya uye ane husimbe.
Urchin yegungwa
Chii chaunogona kubika kubva kuhove yevana? Tilapia fillet TM "Maguro" inokodzera nyama nyoro. Yakapfava juzi fillet ine inenge isina mapfupa, saka yakanyatsogadzirwa. Panguva imwecheteyo, inochengetedza zvese zvinovaka muviri zvinosanganiswa nemuviri wemwana zviri nyore uye zvizere.
Ingredients:
- tilapia fillet TM "Maguro" - 2 pcs.
- chena chingwa - 1 slice
- mukaka - 100 ml
- yolk - 1 pc.
- ruomba - 1 tsp.
- mafuta ezvirimwa - 1 tbsp. l.
- munyu kuvira
- mvura
Thaw the tilapia fillet mukamuri tembiricha, sukurudza uye woma nepepa tauro. Soak chimedu chechingwa mumukaka. Pamwe chete nechingwa chakazvimba chingwa, tinopfuura chipfuva kuburikidza nekukuya nyama. Wedzera yolk uye bota, sanganisa zvakanaka, munyu kuravira. Isu tinogadzira yakachena nyama yenyama kubva kuhove dzakachekwa, tozviisa muchimiro chakazorwa mafuta emiriwo, zadza nemvura inodziya inenge hafu. Isu tinotumira fomu kuchoto pa180 ° C kwemaminitsi 25-30. Hove nyama yemabhora inokwenenzverwa zvakanaka nembatatisi yakachekwa, pasita kana pariji yebhurugheat.
Hove mugomba rakadzika
Izvo zvinoitika kuti mwana anonyatsoramba kudya hove mune yayo yakachena fomu. Zvakanaka - gadzirira iye hake TM "Maguro" mune omelet. Ihove iyi ine zvishoma zvishoma "zvinorema" mafuta, saka inogona kutariswa sechigadzirwa chikafu. Uye zvakare, ine inonaka inonaka kuravira iyo vana vangade.
Ingredients:
- hake chitunha TM "Maguro" - 1 pc.
- diki hanyanisi - 1 pc.
- mazai - 3 pcs.
- mukaka - 50 ml
- upfu - 2 tbsp. l.
- feta chizi-50 g
- parsley - 2-3 matavi
- mafuta emiriwo-1-2 tbsp. l.
- munyu kuvira
Isu tinosuka iyo yakanyungudutswa zvitunha zve hake mumvura, toomesa, tozvicheka kuita zvidimbu zvakakura. Isu tinoaumburudza muupfu uye zvishoma kuasvibisa iwo mativi ese mugango rekutsva nemafuta. Tinoisa hove mundiro. Mupani rimwe chete, pfuudza hanyanisi nekamuti uye karoti yakakangwa kusvika zvanyoroveswa. Pamwe chete, rova mazai nemukaka uye munyu wemunyu mumhepo ine huni.
Isu tinoisa roast yemuriwo mundiro yekubheka, tinoisa zvidimbu zvehove pamusoro uye tinodurura zvese nemazai akarohwa nemukaka. Bika hove pa180 ° C kwemaminetsi gumi nemashanu kusvika gumi nemashanu, kudzamara ganda racho rasungwa pamusoro. Usati washumira, shandisa hake hake omelet ne crumbled feta uye parsley yakagurwa.
Kushambira shrimp mundiro
Sekureva kwenyanzvi, shrimps ndiyo inonyanya kukodzera chikafu chevana pakati pegungwa. Iyo shrimp yeArgentina TM "Maguro" ndiyo sarudzo yakanakisa. Dzinosungirwa zvisina matambudziko uye zvine hunhu hunogutsa padumbu. Shrimps inogona kubikwa mumuto une mafuta mashoma kana kugadzirira saladhi yemuriwo nekutora kwavo chikamu. Uye iwe unogona zvakare kubika mwenje, asi muto une hutano.
Ingredients:
- Argentine shrimp TM "Maguro" - 200 g
- mbatatisi - 2 pcs.
- tomato - 3 pcs.
- hanyanisi - 1 musoro
- mafuta omuorivhi - 1 tbsp.
- chena chingwa-slice
- mvura - 1.5 litita
- munyu uye mhiripiri nhema - kuravira
- basil nyowani yekushandira
Tichazobika uye nekunyurura ma shrimp shrimp pamberi. Pisa mafuta omuorivhi mupoto uye fry the onion cubes. Isu tinotanga tavhara madomasi nemvura inodzika, uyezve nemvura yechando. Bvisa ganda uye cheka pulp muzvidimbu. Gadzira mbatatisi mumakumbo. Dururira miriwo kune hanyanisi, dururira mvura, uuye kumota, kubika kusvikira wagadzirira. Wobva wawedzera chingwa chichena muzvimedu uye unomira kusvikira muto wawedzera. Rega itonhorere pasi zvishoma, nyatsoichenesa neinonyudza blender. Wedzera shrimp kune muto, uuye nawo kumota zvakare uye rega ubike kweminiti. Usati washumira, shandisa ndiro yemuto nebasil petals.
Hove uye hove dzegungwa zvakakosha mukudya kwevana. Ehezve, chete kana iwo ari emhando yepamusoro, anonaka uye akachengeteka kune hutano. Mutsara wechiratidzo weTM "Maguro" iwe unowana izvo zvaunoda. Iyi i100% hove nyowani nyowani uye hove dzegungwa dzakabatwa munzvimbo dzakachena. Kutenda kune yakasarudzika inotonhora tekinoroji, ivo vakachengetedza yavo yekutanga kuravira uye ese anobatsira hunhu. Ndokusaka ivo vakanakira kudya kwevana uye vanofanirwa kuve varipo patafura yako nguva dzose.