Malamulo akuluakulu a anti-cellulite zakudya ndi osachepera "zakudya zothamanga" ndi mafuta odzaza, mavitamini, antioxidants ndi fiber. Muyeneranso kumamwa madzi ambiri - malita awiri patsiku. Izi zidzakuthandizani kuchotsa poizoni msanga ndikupitirira kuchuluka kwa kagayidwe ka shuga.
Gwiritsani ntchito zakudya zomwe zili ndi chiwerengero chochepa cha glycemic index (GI), ndiko kuti, mankhwala omwe samayambitsa shuga m'magazi ndipo samapangitsa mafuta kuwonjezeka. Kuchepetsa chiwerengero cha glycemic mu thupi kumathandizira kugwiritsidwa ntchito bwino. Mwachitsanzo, muyenera kudya pasitala ndi masamba. Pamene mankhwalawa akugwedezeka ndi oponderezedwa, apamwamba ake a GI. Choncho buckwheat phala adzakhala zothandiza, ndipo mapira bwino kuposa semolina phala.
Mbewu ziyenera kudya mwatsopano, osati zophika. Amakhala ndi antioxidants ndi mavitamini ambiri. Ngakhale pali zosiyana: kaloti ndi tomato ndi zothandiza kwambiri mu mpweya woweta. Koma kodi mungadye masamba chifukwa chiyani? Ndikofunika kuti chiwerengero chawo chikhale chiani. Anti-cellulite zakudya - ndi sipinachi, kolifulawa, tomato. Zomerazi zili ndi lecithin zambiri, zomwe zimathandiza kulimbitsa khungu. Antioxidants adzakupatsani zipatso ndi zipatso za citrus, ndi mavwende, katsitsumzukwa ndi udzu winawake kumathandiza kuchepetsa madzi.
Ndikofunika kuti zakudya zanu zikhale ndi mavitamini B, E ndi C, komanso amino acid, calcium, potaziyamu, ayodini. Zonsezi zingapezeke ndi mitundu yambiri ya nsomba, nkhuku, nyemba, nsomba, broccoli, oatmeal, bran, peyala.
M'pofunika kusiya shuga ndi mchere. Ngati simungathe kuwachotsa pazomwe mukudya, m'malo mwa shuga woyera mukhale ndi bulauni, komanso mchere - ndi Himalayan kapena nyanja yaikulu. Kudziwa zomwe zimagwiritsidwa ntchito zimathandiza anti-cellulite zakudya, mukhoza kupanga bwino zakudya zanu. Ndipo ngati mukufuna kugawa ndi zokoma mbale, ndiye zosavuta maphikidwe.
Mitambo yamkati imayenda
Nyama ya shrimp imakhala ndi selenium ndi zinki, zomwe zimawathandiza kuchepetsa mphamvu zamagetsi.
Pofuna kukonzekera mapiritsi ndi shrimps, mudzafunika: 150 mapepala a mpunga, mapepala 12 a mpunga, 20 grikin, 1 karoti, 30 gdaykona.
Kagawani udzu kumeza, kaloti ndi nkhaka. Kukonzekera Zakudyazi (Malinga ndi malangizo). Pewani mpunga wa mpunga m'madzi ofunda, koma musawaumirire iwo, mwinamwake mapepala adzakula. Tengani pepala, ikani zitsamba, Zakudyazi ndi ndiwo zamasamba mmenemo, ndiyeno muzikulunga. Gwiritsani ntchito ma prawns kumapeto kwa kasupe bwino ndi msuzi wa soya ndi viniga wosuta.
Zowonjezera nsomba ndi sesame ndi katsitsumzukwa
Salimoni ali ndi mafuta ambiri omega-3, omwe ndi ofunikira khungu lofewa.
Pofuna kukonzekera nsomba, mufunikira zosakaniza izi: Mafoloti 300 a mafuta, maolivi ndi 10 katsitsumzukwa kamatuluka. Ma marinade: mankhwala a vinyo, apulo cider viniga, msuzi wa soya ndi mafuta a mpendadzuwa oyeretsedwa, sesame yokazinga, tsabola ndi mchere kuti azilawa. Msuzi: supuni imodzi ya msuzi, mafuta a sesame, viniga wa mpunga, sameki yokazinga ndi shuga shuga.
Choyamba musakanizikitse zonse zopangira marinade. Gwiritsani ntchito nsomba ya saumoni mu marinade ndikuitenga kwa ola limodzi mu firiji kuti mukhale bwino. Kenaka sakanizani zosakaniza zonse za msuzi. Mukamatsindikiza, tentha ng'anjo ku madigiri 180, perekani mbale yophika ndi mafuta ndikuyikapo firimu. Lembani nsomba kwa mphindi 15. Pamene nsomba yophika, yiritsani katsitsumzukwa m'madzi otentha kwa mphindi zitatu. Musanayambe kutumikira, yikani zosakaniza zonse mu mbale, kutsanulira msuzi ndi kukongoletsa ndi letesi masamba. Chilakolako chabwino!
Fuko ku ricotta ndi greenery ndi phwetekere pesto
Ricotta ali ndi potaziyamu ndi calcium zambiri, ndipo tomato ndi olemera mu lecithin, zomwe zimathandiza kuti khungu likhale lothandiza.
Pofuna kukonza mbaleyi muyenera kutero: 750 magalamu a ricotta, mazira 3, ma gramu 70 a grates parmesan, supuni 4 za oregano atsopano komanso basil, parsley, paprika, mchere ndi tsabola kuti azilawa. Pa tomato ya pesto, tengani: tomato 1, mapira awiri, tomato wouma 70, supuni 4 zophika (makamaka cedar), 100 ml mafuta a maolivi.
Sakanizani zonse zopangira pesto mu blender. Musaiwale kuti mchere ndi tsabola. Kenaka perekani uvuni ku madigiri 180, mafuta mafuta omwe mumaphika. Ricotta, masamba ndi mazira amasakaniza ndi chosakaniza, kenaka kenaka muzakudya zophika. Fukolo liyenera kuphikidwa kwa ora mpaka kuonekera kwa golide. Fukani ndi mafuta musanatumikire ndikuwaza ndi paprika. Kutumikira ndi tomato pesto.
Saladi wa anyezi wofiira ophika, avocado ndi sipinachi
Sipinachi ndi anyezi zili ndi mankhwala ambiri ophera antioxidants, komanso mavacado - masamba omwe amapezeka mafuta.
Kuti mupange saladiyi muyenera: 2 anyezi ofiira, sipinachi 200, maolivi, mapepala awiri, madzi a mandimu imodzi. Kupatsa mafuta: mafuta a basamu, vinyo wosasa, mchere ndi tsabola kuti azilawa.
Dulani anyezi mu zidutswa 8. Kenaka perekani uvuni ku madigiri 180, perekani pepala lophika mafuta ndi kuyala anyezi pa ilo. Kuphika kwa mphindi 20, kenako kuchotsa ndi kuzizira. Pamene anyezi aphika, peel ndi kudula supuni, kuwaza ndi mandimu. Onjezerani sipinachi ya sipinachi, anyezi otayika kuwonjezera saladi zonse zopangira zovala. Sakanizani zonse bwinobwino ndikubweretse patebulo.
Cream - kolifulawa ndi supu ya broccoli
Mu broccoli muli mavitamini C ambiri, omwe amathandiza kupanga collagen.
Kupanga msuzi muyenera: 300 magalamu a kolifulawa inflorescences ndi broccoli inflorescences, 500 ml mkaka ndi mchere, tsabola kuti alawe.
Msuzi umenewu wakonzedwa mofulumira komanso mosavuta. Chotsani zonse kabichi zochepa za inflorescences. Kenaka aponyeni m'madzi otentha ndikuphika mpaka mutachita. Kamichi ikakonzeka, tsitsani msuzi (kusiya kokha kokha), ndi kabichi mu blender. Pambuyo pake, kusuntha puree ku kabichi kachiwiri mu phula kuwonjezera mkaka. Bweretsanso msuzi kuwira ndi kutentha. Bon appétit!
Nkhuku yophika ndi mango salsa
Mkaka wa nkhuku uli ndi mapuloteni ambiri ndi mafuta pang'ono. Mapuloteni ndi ofunikira kuti magetsi atsitsirenso.
Pofuna kukonzekera mbaleyi, mufunika izi: 2 mawere a nkhuku (opanda khungu), madzi a mandimu, mchere ndi tsabola, mafuta a masamba (mungatenge mafuta). Kwa salsa, tenga: theka laling'ono wofiira, anyezi 140 g, madzi a mandimu, theka lachili, masamba a basil.
Choyamba, konzani salsa. Pa izi, sakanizani anyezi odulidwa, mango, basil ndi chili. Dothi lonse ndi madzi a mandimu, mchere ndikuumirira theka la ora. Pamene salsa adzaumirizidwa kudula mawere a nkhuku pakati, kuwawaza mafuta ndi mchere. Fryani nyama yophika (4 minutes mbali iliyonse). Pamene mawere ali okonzeka, ikani chakudya chawo. Kutumikira ndi mango ndi salsa. Chilakolako chabwino!
Yang'anani bwino, khalani ochepa komanso odyera kudya mophweka. Masiku ano, kudzera pa intaneti, mungapeze maphikidwe ambiri a zakudya komanso anti-cellulite kwa zakudya zosiyanasiyana. Yang'anani chakudya chanu, ndipo nthawizonse mudzakhala ndi mawonekedwe abwino.