12 tohutao "hauora" huamata, i nei koutou e taea e kore te kore

Etahi o koutou tahua rā ki enei rihi reka, me te hauora e taea te hohoro nui rite.

Cobb kāhua tonga huamata

Ko te tohutaka matarohia American e titau te greens hou, tauiraa huamata me te huinga o huawhenua me ētahi atu kai e he tino tika ana hoki koutou iho tenei. pea te reira i tōmato, kukama, kohuatia pakeke-kohuatia hua manu.

Energises huamata

Ka whakakiia koe tenei huamata hauora ki pūmua me te āhuareka ngawari whakakakahuria o awhekātō ki kotakota wai. Whāranu tikipī me pini, edamame, wa ranu, tāpiri otaota me te kanekane. I mua i te whakamahi, e taea e te reira wera i roto i te oumu ngaruiti.

Huamata ki rorerore heihei

Pērā rite huamata, ara te hunga e kore e aroha rawa o huawhenua nei - fakalahi tika ratou ki te witi, tapatapahi uma tapatapahi ki rorerore ranu me te tauhiuhi ki maramara.

Huamata o kamokamo pahuhu ki pamekaranete, me otaota

E tino hāngai ana i roto i te ngahuru tohutao i zucchini, ina e hiahia ana kia ki te kitea te ara hou ki te whakamahi i tenei huawhenua i roto i te tunu kai! Fry te mongamonga iti i roto i te paraharaha tunutunu ranei, tāpiri i te poro o te tīhi wheta, balsamic winika me te pamekaranete purapura - he rite te tina fakaofoofa!

Huamata ki paopaohia

Ki te mahue i tina tapatapahia, ka taea e tuku koe i te reira ki te otaota, me kakahu ki te miniti hou me riki.

Huamata ki pini, te witi me te awhekātō

Minita tapatapahia te tōmato, riki whero, tāpiri i te pāhiri, pīni kēne whero me te witi, me te awhekātō - he rite te tina nui!

huamata Fattoush

Tenei rihi i roto i te kāhua Lebanese taea te hanga o tōmato, kukama, te miniti hou, te pāhiri me ranunga kakara, kei te sumac, hēhami, me te pāhiri. Mahi atu ki te kai e taea e te keke tuku iho, engari ka taea e koe ki te pihikete noa pita taro ranei.

huamata Italian ki panzanella

Tenei tunu Tuscan taea ki a koe te tunu kai hauora, me te reka: greens hou ki te takai marama kīnaki i te croutons crunchy reka o te taro parai. E te huinga taua o tetahi huawhenua tau e tika ana, hei tauira te huinga tuku iho o te te kūkamo me te tōmato.

Huamata ki karaka Mandarin me te wheta

Moli, avocados, kotakota wai tauiraa o te honi me te jalapeno - te tiki i te tunu hauora tino! Kia oti rihi pamekaranete cranberries maroke ranei me tauhiuhi ki nati paina, putirā purapura, me te tiihi wheta kōripi.

Huamata marinated zucchini ki tikipī

Me whiwhi tēnei tunu faaineineraa i roto i te mua. Tapahi i te zucchini me whakakiia ana e ia ki te ranunga o te winika, me te hou wai rēmana. I roto i te po promarinuetsya ia. Hoki Zucchini kia tāpiri tikipī. Hoki reka hou taea te whakamahi winika whakarehu, hei tauira, raspberries piki ranei.

Huamata ki te witi pahuhu, me te cilantro

haere pai te witi hou ki te pepa reka, a ko ake te faaamuraa ki a ia te rihi, ka taea e koe te tāpiri i te ranu tīhi mongamonga noa o te tīhi ranei.

Huamata ki broccoli me te paināporo ranu

Tenei blyuli reka o te broccoli maitai kīnaki e te ranu koi-reka o te paināporo wai, curry me pepa oporo maroke. Ko reira tino rite te rihi motuhake rite te rihi te taha ranei.