Mawu otchuka akuti "Inu ndinu zomwe mumadya" akhoza kubwereza kachiwiri: "Ndiwe zomwe mumaphunzira." Tikamadya, timaganizira za kukoma kwa mbale, koma ndizofunika - kuti liwalo lililonse lizipanga zakudya zomwe zili ndi chakudya choyenera.
Kuthana ndi kutopa
Ndikutopa mofulumira, choyamba, m'pofunika kusiya zotsitsimutsa - khofi ndi shuga - ndi kubwezeretsa mphamvu zoperewera chifukwa cha mapuloteni, mafuta odyera komanso masamba obiriwira.
1. Sankhani mapuloteni apamwamba
Mapuloteni ali ndi mitundu yonse ya mbewu ndi nyemba, nyama ya zinyama zowonjezera kapena mankhwala a soya, monga tofu (tchizi cha Japan chotchedwa soy cottage cheese).
Mapuloteni amalimbikitsa kupititsa patsogolo kwa kagayidwe kamene kamayambitsa matenda (metabolism) ndi, chifukwa. timadula mapuloteni pang'onopang'ono kusiyana ndi chakudya, timapeza thandizo la nthawi yaitali.
2. Mafuta - mosamala
Kusakaniza mafuta a maolivi, mazira, mtedza mu zakudya kumathandiza kuti "mafuta" azitha kugwira bwino ntchito, kumathandiza kupanga zomangamanga ("njerwa") zamagulu omwe amamenyana ndi kutupa komanso kukhalabe ndi thanzi labwino.
3. Perekani zokonda masamba a masamba obiriwira
Kabichi, sipinachi, kabichi - Zonsezi zili ndi vitamini B, zomwe zimayambitsa mphamvu (zomwe zimakhala ndi mchere wa folic acid, mavitamini B, ndizofunikira kuti apange maselo atsopano), komanso antioxidants ndi mdima wobiriwira wa chlorophyll, kulimbikitsa kukula ndi kubwezeretsa kwa ziphuphu.
Manunkhira tofu, yokazinga mu mafuta ndi machiritso
4 servings
Tofu - Chida cha Japan chophimba nyemba ndi chitsimikizo chabwino cha mapuloteni. Timalimbikitsa kugula tofu atsopano mu matayala, amasungidwa bwino mu mawonekedwe owotcha. Chakudyachi chili ndi adyo yowonjezera komanso yowonjezera anyezi, komanso imathandizira ntchito ya azitona ndi ma pecans.
2 tsabola wausinkhu wausinkhu (1 wofiira ndi 1 lalanje); 400 g ya tofu yokakamizidwa;
1/2 tbsp. l. ufa wa curry kapena chisakanizo cha zonunkhira; 1 tsp. Chile; 60ml mafuta; Sakanizani mchenga watsopano wagawa wamkulu wa adyo; odulidwa 2 magulu a anyezi wobiriwira; kabichi yokadulidwa; 3 tbsp. l. msuzi wa soya; cilantro chodulidwa; 120 g wa mtedza wosweka; mchere wambiri.
1. Dulani tsabola ndi theka limodzi ndikusunga pakati, kenako mudulidwe mwapang'ono.
2. Dulani zidutswa za tofu pafupifupi 2.5 masentimita ndikuyika mu mbale ndi zokometsera (curry ndi chili).
3. Yambani mafuta poto. Onjezani ginger, adyo ndi tsabola. Cook pamwamba kutentha kwa mphindi 3, oyambitsa zonse. Onjezerani kabichi wofiira ndi kuphika kwa mphindi zitatu mpaka mutakhala wofewa. Kenaka yikani msuzi wa soya ndikuphika kutentha kwa mphindi imodzi. Onjezani mchere wambiri. Pamwamba ndi cilantro ndi mtedza
1 kutumikira: makilogalamu 373, 29 g mafuta (3 g okwanira), 18 g Zakudya, 14 g mapuloteni, 6 g zitsulo, 600 mg sodium (26% tsiku ndi tsiku).
Kuteteza chitetezo
Mdima wamtengo wapatali, umakhala wathandizira chitetezo. Phatikizani mavitambo wakuda, zipatso, nkhuyu, chokoleti chamdima, nsomba za m'nyanja.
1. Sungani anyezi
Limbikitsani chitetezo cha mthupi - anyezi: anyezi, shallots, porem adyo. Zakudya zokometsetsazi zimapereka chitetezo champhamvu kwambiri ku ma microelements owopsa ndipo zingathe kulepheretsa mapangidwe a maselo a khansa.
2. Onetsani zitsamba
Zatsopano ndi zouma zitsamba monga turmeric, ginger, rosemary, thyme ndi antioxidant, antibacterial ndi anti-inflammatory properties.
3. Muzikonda Enzyme
Poonjezera kuti zitsamba ndi zonunkhira zitheke, Dr. Bellisfield akuwonjezera chakudya chake monga miso, yogurt, ndi kabichi wowawasa kuti athe kulimbikitsa chimbudzi komanso zakudya zamchere.
Idyani kuti muchepetse kulemera
"Idyani utawaleza," - akutero dokotala ndipo amalimbikitsa zakudya ndi ndiwo zamasamba. Mtundu wa lalanje wowala umasonyeza zomwe zili ndi beta-carotene, ndi mdima wofiira ndi wofiira (chomera pigment).
1. Sankhani mapuloteni abwino ndi carbonates
Mankhwala omwe ali ndi chiwerengero chochepa cha glycemic, monga mbatata, zipatso, mazira, nsomba ndi mbewu zonse, ndi shuga zachilengedwe zowonjezera - shuga yamchere ndi umuna wambiri samapanga shuga, monga mbatata woyera kapena ufa wothira.
2. Onetsetsani chakudya chochepa cha kalori: goji-berry, brokolli, nyemba zakuda, "mkate wophika" - kinoa. Kinoa - zipatso zochepa kwambiri za ku South America, ndi za banja la sipinachi. Kinoa imakhala ndi mapuloteni, ndipo ndi mphamvu yambiri, calcium, phosphorous, chitsulo, vitamini B, mavitamini ndi zakudya zovuta kwambiri kuposa balere, mpunga, oats ndi tirigu. Alibe gluten. Ali ndi kukoma kosalowerera. Kuwonjezera pa mapuloteni oyera mu filimuyo, pali 8 amino acid zomwe zimayenera thupi lathu, chakudya, magnesium ndi calcium, mchere ndi mafuta, chitsulo ndi mavitamini ena. Amwino akulangizidwa kuti azigwiritsa ntchito kwa anthu omwe ali ndi vuto ndi chimbudzi, ana aang'ono ndi amayi apakati.
Mu 100 g ya filimu muli:
Mapuloteni .......................... 16.2 g
Mafuta ......................... 6.9 g
Calcium ................. 141 mg
Potaziyamu ......................................................................................................................... 625 mg
Iron ................. 6.6 mg
Ndipo ndi zophweka:
Pukutani pansi pa madzi ndikuphika kwa mphindi 15, kuwonjezera zomwe mukufuna.
Tengani detoxification.
Yambani kuyeretsa thupi kuchokera ku masamba a dandelion, kabichi, broccoli.
1. Sakanizani zipatso zakuda ndi masamba owawa
Kukoma kwakukulu komwe kumapatsa zipatso zowonongeka ndi zitsamba zowawa kumachulukitsa kuchuluka kwa michere ya m'mimba ndi mavitamini omwe amafunikira.
2. Imwani tiyi
Zipatso ndi zitsamba zimatsukidwa ndi tepi zoyera kapena zobiriwira, zokonzedwa ndi kuwonjezera kwa adaptogenic zinthu zomwe ziri ndi basil ndi ginseng (imathandizanso kuchepetsa kutopa ndi kupanikizika) - kutulutsa madzi ndi kuchepetsa kuyamwa kwa thupi ndikuyeretsa thupi.
Nkhuku ndi mbewu za caraway, tomato chutney ndi tiyi tchizi
4 servings
Kuphatikiza kwa chitowe, chives ndi tsabola zimapereka mbaleyi ndi mankhwala ochuluka okhudzana ndi antioxidants.
Nkhuku ndi chitowe
4 lalikulu, boned ndi nkhuku mawere, mafuta a maolivi, nthaka ya chitowe, anyezi aang'ono, mandimu, 170 g ya tiyi wobiriwira, ufa wa buckwheat Zakudyazi g, anyezi odulidwa kuti azikongoletsera.
Phwetekere chutney
0,5 .1 madzi a phwetekere, 1 lalikulu clove wa adyo (akanadulidwa), tsabola wofiira, kudula mu magawo oonda, opanda mbewu 1 tsp. nthaka chitowe, supuni 1 shuga wa nzimbe
1. Wiritsani mphika waukulu wa madzi amchere.
2. Ikani nkhuku, batala ndi chitowe mu mbale yaikulu. Thirani anyezi pa lalikulu grater ndi kuwonjezera ku mbale. Kokani mandimu ndikuwonjezera madzi a mandimu ndi zest. Onjezerani mchere wambiri ndikupukuta nkhuku. Sakanizani frying poto, kuphika pazing'anga kutentha kwa mphindi zisanu mbali iliyonse.
3. Sakanizani zosakaniza za msuzi wa chutney mu pulogalamu ya chakudya musanayambe kupanga minofu. Onetsani mchere kuti mulawe. Pamene mukubwerera.
4. Ikani Zakudyazi m'madzi otentha, kuphika kwa mphindi zisanu, kenaka muponyeni mu colander ndikulola kukhetsa bwino. Nkhuku, madzi okwanira ndi msuzi ndi zokongoletsedwa ndi anyezi, amatumikira ndi Zakudyazi.
1 kutumikira: makilogalamu 465, 16 g mafuta (2.5 g saturated), 38 g chakudya, 42 g mapuloteni, 5 g zamkati, 600 mg sodium (26% tsiku ndi tsiku).
Zakudya zosakhwima ndi kabichi wa China komanso nandolo zobiriwira
4 servings
Salimoni ndi gwero la omega-3 fatty acids, lomwe limathandiza kuti muziyambitsa kolesterolini. Ndizodabwitsa ngati mbale ikuphatikiza mavitamini B omwe ali mu tsamba la Chinese kabichi, ndi turmeric, yomwe imakhala ndi antioxidant.
Supuni 1 miso, 1 tsp. mchere wochuluka wa rosemary, 2 cloves wamkulu wa adyo, 4 zida zowonjezera za salmon ndi peel, 1 tsp. mtambo, 1 tsp. mafuta a azitona, 2 mitu yaikulu ya Chinese kabichi 200 g wa nandolo wobiriwira, 2 tbsp. l. Mbewu ya sameamu yophika, mchere wambiri.
1. Sakanizani miso, rosemary, ndi 1 clove ya oponderezedwa adyo. Onjezani 2 tbsp. l. madzi. Pogwiritsa ntchito phala, perekani mbali ya salimoni, kumene palibe khungu. Pakani nsomba ndi turmeric, kuvala kudzoza mwachangu poto, kutsanulira 1 tbsp. l. mafuta. Onetsetsani Mphindi 2, nthawi yomweyo ikani kwa mphindi zisanu. mu uvuni wotentha kufika 260 ° C.
Samalani kuti musadutse mbaleyo.
2. Pa nthawi ino, kuwaza kabichi. Sakanizani supuni 2 za mafuta a maolivi mu poto yophika (wok kuphika mbale za China). Ikani kabichi ndi mtola. Cook kwa 2 mphindi pa kutentha kwambiri, oyambitsa zonse. Onjezerani 1 clove wosweka ndi adyo ndi mchere wambiri. Onetsetsani nthawi zonse kwa mphindi 3-4. Tulutsani nsomba kuchokera ku thireyi yophika. Mbewu iyika mbale 4 zazikulu, ikani nsomba pamwamba ndikuwaza ndi sesame. Tumikirani mbale kuti mukhale otentha.
1 kutumikira: makilogalamu 568, 33 g mafuta (kuphatikizapo 6 g okwanira), 21 magalamu a chakudya, 47 g mapuloteni, 6 g wa fiber, 600 g ya sodium (26% ya malipiro a tsiku ndi tsiku).
Leek
Zamakono zomwe ziyenera kukhala ziri pamtanda aliyense.
Anyezi
Garlic, zomera zamtundu (anyezi, leeks, shallots) zimalimbikitsa leukocyte, kumenyana ndi tizilombo toyambitsa matenda komanso maselo a kansa.
Zamadzimadzi Zamagetsi
Yoghurts, miso (soya paste, yokonzedwa ndi nayonso mphamvu, yowonjezera ku supu, yogwiritsidwa ntchito mu nyengo), wowawasa kabichi ndi kimchi (kimchi - kabichi) amamenyana ndi matenda ndi kutupa ndipo amathandizira kwambiri kuyamwa, kuyamwa kwa zakudya ndi kupanga mapiritsi m'matumbo ndi m'mimba .
Zakudya
Mitengo yonse (yosasinthika), monga kinoa ndi oats, nyemba, monga nyemba ndi nyemba, zimakhala ndi mchere wambiri, zomwe zimathandiza kuchotsa mafuta m'thupi.
Zitsamba ndi zonunkhira
Mtedza, ginger, chitowe ndi rosemary ali ndi anti-yotupa katundu ndipo ali olemera mu antioxidants.
Zomera zowala ndi zipatso
Amagwirizana ndi kuchepa kwa chiopsezo cha khansa ndi matenda a mtima. Zakudya zamitundu yosiyanasiyana monga broccoli, kabichi, paprika, zipatso, nkhuyu zili ndi mavitamini A, C, E, K, omwe ali ndi folic acid ndi antioxidants monga beta-carotene ndi anthocyanin (plant pigment).
Mapuloteni
Tofu, nyama ya nkhuku, ng'ombe, nsomba (saumoni, hering, sardines), mazira - zonsezi zimapereka thupi ndi chitsulo, zimapatsa mphamvu kwa nthawi yaitali ndikupanga zofunikira zowathandiza minofu.
Masamba achilengedwe
Katekisini - chotsitsa cha mthethe - tiyi tiyi wobiriwira ndi woyera. Njira yamphamvu yochepetsera chiopsezo cha matenda a mtima, khansara.
Mafuta
Mafuta a azitona, avocado, mtedza ndi mbewu (makamaka walnuts, cashews, mbewu za dzungu) zimapereka thupi ndi mphamvu yaitali ndi kuchepetsa mlingo wa kolesterolo.