Katswiri wina wa ku France, dzina lake Brilla-Savarin, ananena kuti: "Nyama imadzaza, munthu amadya, munthu wanzeru amadziwa kudya." Ndipo ndi zovuta kuti tisagwirizane naye, chifukwa zomwe timadya zimadalira maganizo athu, thanzi lathu komanso kuwongolera kwa malingaliro athu. Dokotala wa zamaganizo David Perlmutter anaphunzira za mgwirizano pakati pa umoyo wa ubongo ndi zakudya kwa zaka zambiri ndipo adazindikira kuti chakudya choyenera ndi lonjezo la kukumbukira bwino ndi luso lapamwamba.
Malinga ndi kafukufuku wake, analemba buku lakuti "Chakudya ndi ubongo" - bukuli kwa omwe akufuna kukhala moyo wautali, wokhutira, wokhutira. Kusonkhanitsa kwa mabungwe omwe ali ndi zakudya zathanzi ndi nyumba yosungiramo maphikidwe ophikira zakudya. Zili zothandiza kwa mayi aliyense wamakono, chifukwa amafuna nthawi yochepa, mwamsanga azidzaza ndi kukhala wochenjera. Yesani kuyamba ndi maphikidwe okoma awa.
Chakumwa
Frittata ndi zukini, mbuzi yambuzi ndi gruyere tchizi
Mazira - imodzi mwa zinthu zambiri zomwe zimagwiritsidwa ntchito, zomwe zimagwiritsidwa ntchito palimodzi komanso monga zowonjezera mbale. Konzani fritata mosavuta, pamene zingakhale zabwino kwambiri kwa kampani yaikulu. Pali njira zambiri zowonjezera frittate, chifukwa tchizi ndi zamasamba zina zimalowetsedwa ndi ena. Nazi chimodzi mwa zinthu zosiyanasiyana za mbale iyi.
Zosakaniza (pa 4 servings):
- 3 tbsp. l. mafuta a azitona
- Anyezi 1
- ½ tsp. mchere
- ½ tsp. tsabola
- 450 magalamu a masamba a sipinachi
- 9 mazira aakulu
- 1 tbsp. l. wa madzi
- 90 g ya tchizi yambuzi
- Msuzi wa masamba 1
- 1/3 chikho cha grated tchizi
Kukonzekera:
Kutentha 1 tbsp. l. batala pamtunda wosakanizika mwachangu poto, kuwonjezera akanadulidwa anyezi, mchere ndi tsabola. Fryani pa sing'anga kutentha kwa mphindi 3-4, kuyambitsa nthawi zina mpaka anyezi akuwonekera bwino. Onjezerani sipinachi yowonongeka, zukini, madzi ndi kuphika, oyambitsa, mphindi 1-2. Kenaka kumenya mazira, kuwaza ndi crumbled mbuzi tchizi ndi gruyer.
Ikani kusakaniza kwa mphindi ziwiri mpaka m'mphepete mwayamba kuoneka bulauni. Kenaka yikani poto yophika mu uvuni, yanikizirani mpaka 200 ° C, ndipo muphike mpaka okonzekera kwa mphindi 10-12. Kutumikira otentha.
Chakudya
Saladi ndi zitsamba ndi kuvala kwa basamu
Saladi iyi ikhoza kugwiritsidwa ntchito monga zokongoletsa ku maphunziro apamwamba, komanso mosiyana, monga chotukuka cha masana kapena chakudya chamadzulo, makamaka ngati muwonjezera mapuloteni pang'ono (mwachitsanzo, zidutswa za nkhuku, nsomba kapena steak).
Zosakaniza (pa 6 servings):
- 4 makapu osakaniza a letesi masamba
- 1 chikho cha parsley
- ½ chikho anyezi odulidwa
- ½ chikho cha chisakanizo cha zitsamba zatsopano (watercress, mbewu za mpiru, coriander, chitsamba chowawa, tchire, timbewu)
- 50 g walnuts
Mafuta 200 ml:
- 60 ml ya viniga wosasa
- 2-3 cloves wa adyo
- ½ mababu a shallot
- 1 tbsp. l. Dijon mpiru
- 1 tbsp. l. rosemary wouma kapena watsopano
- 1 mandimu
- 1 tsp. mchere
- 1 tsp. tsabola
- 100 g mafuta a maolivi
Kukonzekera:
Sakanizani mu lemba losakanizidwa, mbale ndi zitsamba, kuwonjezera mtedza. Kudzaza, kumenya anyezi akanadulidwa ndi vinyo wosasa, mpiru, mandimu, rosemary, mchere ndi tsabola. Onjezerani mafuta pokhapokha pokhapokha mpweya umapangidwa. Onjezerani theka la kuvala ku saladi, kusakaniza ndi kutumikira. Sungani mafuta opangira firiji.
Couscous wolifulawa
Yesetsani kukonzekera mbaleyi ngati malo abwino kwambiri othandizidwa ndi wowuma - mbatata, mpunga kapena wachibale wamasiye. Pamene mukuphika, mukhoza kuwonjezera maolivi odulidwa kapena kotala la kapu ya grmes parmesan kwa kolifulawa - izi zimapatsa mbale fungo lokongola.Zosakaniza (pa 2 servings):
- 1 mutu wa kolifulawa
- 2 tbsp. l. mafuta a azitona
- 2 cloves wa adyo
- ¼ chikho yokazinga mkungudza mtedza
- ½ gulu la parsley
Kukonzekera:
Agawani mutu mu inflorescences, ayatseni ndi kuwapera mu pulogalamu ya chakudya mpaka kukula kwa mbewu zing'onozing'ono. (Mungathe kuphimba mutu wopukutidwa pa grater yaikulu, kusiya tsinde lokha.) Ikani adyoledwa adyo, mtedza ndi parsley mu poto lalikulu ndi mafuta oyambirira. Onjezerani kabichi ndi kuimiritsa, kuyambitsa, mpaka kutayika
Nkhuku ndi msuzi wa mandimu
Kuchokera ku nkhuku, monga mukudziwa, mukhoza kuphika mbale zosiyanasiyana. Chinsinsi chokhazikitsidwa chophweka ndi choyenera cha masana kapena chakudya chamadzulo.
Zosakaniza (pa 6 servings):
- 6 nkhuku zopanda khungu
- 1 tbsp. l. masamba a rosemary
- 2 cloves wa adyo
- 1 shallot
- 1 mandimu
- 110 g mafuta a maolivi
Kukonzekera:
Konzani marinade: Sakanizani rosemary ndi shallots, adyo odulidwa, kuwonjezera zest ndi madzi a mandimu. Sakanizani chirichonse ndi mafuta a maolivi, mopepuka pang'ono. Ikani zifuwa za nkhuku mumphika wophika kuti zikhale pamodzi umodzi. Thirani marinade, pafupi ndi refrigerate kwa maola awiri kapena usiku wonse. Preheat uvuni ku 175 ° C. Mafupa opangidwa ndi mafuta odzozedwa amawasamutsira ku tebulo yophika ndikuphika kwa mphindi pafupifupi 25, mpaka kuphika. Kutumikira ndi mbali yophika masamba kapena saladi.
Chakudya chamadzulo
Nsomba zophikidwa mu chardonnay
Zingakhale zosavuta kusiyana ndi kuphika nsomba zomwe mumazikonda, kuwonjezerapo msuzi wobiriwira wobiriwira! Mu chophimbidwa chokha, msuzi wakonzedwera nsomba, koma imagwirizana bwino ndi nsomba zoyera. Mulimonsemo, yesetsani kusankha nsomba zokhazokha zomwe zimapezeka m'nyanja yamadzi.
Zosakaniza (pa 4 servings):
- 4 nsomba za salimoni (ndi khungu)
- 110 g wa mafuta olimba olimba (kokonati kapena kakala batala)
- 240 ml chardonnay
- 2-3 tbsp. l. Dijon mpiru
- 3 tbsp. l. capers
- 1 mandimu
- 2 tsp. katsabola
Kukonzekera:
Msuzi, sungunulani batala mu kapu pamunsi pa kutentha kwakukulu, kuwonjezera pa chardonnay, mpiru, kutsuka capers ndi mandimu. Kutentha kwa mphindi zisanu kuti mupulumuke mowa, onjezerani katsabola. Ikani nsomba pa khungu la pepala lophika. Thirani msuzi ndi kuphika kwa mphindi 20 mu uvuni, preheated kuti 220 ° C. Nsomba zokonzeka nthawi yomweyo zimatumikira, zokometsera ndi nyemba zobiriwira ndi kuvala adyo.
Ndipo mchere
Truffles Chokoleti
Truffles yopangidwa ndi kunyumba ndi mankhwala abwino kwambiri, omwe angathe kukonzekera kubwera kwa alendo. Chokoleti choposa kwambiri, truffles ndi zokoma kwambiri. Ndipo musamaope kuyesa mafuta onunkhira, kusintha malingana ndi momwe mumamvera.
Zosakaniza za tissue 30-40:
- ½ chikho chokwapulidwa
- 1 tsp. kukoma (amondi, lalanje, vanila kapena ndi kukoma kwa mtedza)
- 225 g wa chokoleti chowawa (ndi cocoa zili pafupifupi 70%)
- Powola wa kaka kapena mtedza wakupukuta
Kukonzekera:
Mu yaing'ono saucepan, kubweretsa kirimu pang'onopang'ono chithupsa. Onjezerani kukoma kwake. Mu mbale yina, sulani chokoleticho, muwatsanulire ndi kirimu yowonjezera ndikusakaniza kusakaniza koyamba kuti mupange mofanana, kenako muzizizira kutentha. Pambuyo pake, ikani firiji kwa maola awiri.
Ndi supuni ya tiyiyi yomwe imayambitsa chisakanizocho, mwamsanga mupendere mipirayo ndi mamita awiri masentimita awiri muja. Ikani pa pepala lophika lomwe liri ndi zikopa, ndipo muzisiya usiku wonse mu furiji. M'mawa, tambani mipira ku kakale kapena mtedza. Muzitsulo zosindikizidwa, truffles zokonzedwa bwino zingasungidwe mufiriji kwa sabata imodzi.
Ndipo tsopano mndandanda wa zowonjezera zowonjezera zomwe zimalimbikitsa ubongo
DHA. Dokosahexaenoic acid ndi ofunika kwambiri omega-3 mafuta acid kwa thupi. Ndi chuma chenichenicho chomwe chingateteze kuvutika maganizo, matenda osiyanasiyana a ubongo, kusowa nzeru komanso kusamalidwa. DHA imapezeka nsomba, makamaka mu salimoni, komanso mu microalgae ndi mollusk.
Mvula. Kupereka nyengo, komwe kumachepetsa chiopsezo cha matenda opatsirana. Sizinagwiritsidwe ntchito pachabe kwa mankhwala ambiri a ku India ndi ku China kwa zaka zambirimbiri. Curcumin imathandiza thupi kutulutsa antioxidants kwambiri. Ndili, mukhoza kuonetsetsa kuti anthu omwe ali ndi matenda opatsirana kwambiri, amatha kuchepetsa shuga m'magazi komanso kuchepetsa shuga.
Resveratrol. Thupi lothandiza lomwe limabisika ndi zomera zina. Ndiyamika kwa iye mumayang'ana bwino ndikumva kuti ndinu wamng'ono. Resveratrol imatha kulimbana ndi zotupa, kutupa komanso kusintha kwa ubongo mu ubongo, kuthandiza mtima, kuchepetsa kukula kwa maselo a mafuta. Amapezeka mu blueberries, mphesa zofiira, vinyo ndi mtedza.
Mapulojekiti. Zida zomwe zili ndi tizilomboti tizitha kusintha ubongo, kulimbikitsa chitetezo chokwanira, kuchepetsa kupsinjika maganizo komanso kuthandizira kuthetsa nkhawa. Maantibiotiki amachititsa kuti zakudya zisawonongeke, komanso amalimbikitsa kutumiza dopamine ndi serotonin, zomwe zimafunikira ubongo wathu.
Kokonati mafuta. Amathandizira kuchepetsa thupi komanso kumalimbitsa chitetezo cha mthupi. Amathandizira matenda osokoneza bongo ndikumenyana ndi kutupa. Imwani supuni imodzi pa tsiku kapena kuwonjezera chakudya kuti ubongo uzigwira ntchito mokwanira.
Alpha-lipoic acid. Antioxidant yomwe imathandiza ubongo, kuyambitsa chiwindi, kuchepetsa kuchuluka kwa shuga m'magazi, kuyambitsa kusinthanitsa kwa kolesterol ndi kuchepetsa zotsatira za poizoni m'thupi. Alpha-lipoic acid imapangidwa ndi thupi, koma ingagwiritsidwe ntchito powonjezera ma mapiritsi.
Vitamini D. Sikuti imangotulutsa kashiamu, koma imatetezanso ubongo kuchokera ku zotsatira za ufulu wodula ndi kuchepetsa chiopsezo cha zotupa. Amakhala ndi nsomba zamchere, algae, ndi bowa (monga chanterelles), yisiti.
Khalani wathanzi ndi wopambana, idyani bwino!
Zithunzi zochokera m'mabuku a nyumba yosindikiza "Mann, Ivanov ndi Ferber" (operekedwa ndi nyumba yosindikizira).