Sarimoni
Panguva ino, saumoni inonzi inobatsira zvikuru hove mune zvekudya kwevanhu. Iyo ine mafuta akawanda ehove, iyo inofanirwa kunaka, hutano uye mufananidzo wakaenzana. Zvokudya zvehove dzinokosha, zvakadai salmon, inofanira kudyiwa kaviri pavhiki. Nyama yehove yemarudzi ehove yakakosha yekudzivirira uye kurapa kwechirwere chepfungwa, chirwere chetsitsi uye zvirwere zvekudzivirira. Mapuroteni ehove tsvuku anoshandawo zvakanyanya kune hormonal balance.
Zvinhu zvipi zvinogona kutora salmon: tuna, sardines, herring, trout, gungwa.
Mapoka anobatsira: Fish cutlets. Tora fillet ye salmon kana toni. Sakanidza nejusi yehafu yemononi, wedzera gashisi reasitadhi, girazi rezvokudya uye hafu yekapu yeanisi yakatswa. Zvadaro, tinoita mapundu uye tinozvigadzirira.
Turkey
Turkey inonzi inonyanya kukosha nyama yemhuka yemhuka. Chikamu chikuru chezvokudya zvayo chinowanzoonekwa secheche musina ganda. Nyama yehutu yeputi ndeye pfuma yakawanda yeproteine uye akawanda mavitamini emuB. Kana iwe uchidya chikamu chekutya kwekudya kwemanheru, iwe uchaita kuti muviri uve nechidimbu cheproteine kwenguva refu. Kutsvakurudzwa kwemazuva ano kunoratidza kuti zvinoda amino acids zvichienderana nekuparara kwemapuroteni e shiri kunogona kupa zvinodiwa nemuviri kwemazuva maviri (zvichienderana nechikamu chinodyiwa).
Ndezvipi zvigadzirwa zvinogona kushandiswa nehuturuki nyama: chifu chechi.
Mapoka anobatsira: Turkey inenge yakabikwa mumashizha. Bhuku rakagadzirwa nenyama yehuku rinonyatsobatanidzwa nehuwandu-zviyo chingwa. Bake turkey nyama (hazvisi zvakaoma). Sirai zvizere-zviyo zvechingwa muzvimedu zviduku uye zviparidze nemuchero. Kuti ugadzire mucu, sanganisa teaspoon yemasitadhi, punikioni yemafuta emuorivhi uye 5 majiro e raspberries. Pasinei nokusava nyore, ichava ndiro yakanaka uye inobatsira yepati. Mukuwedzera, kwemazuva mashoma iwe unogona kunakidza sandwiches rakanaka kwazvo kubasa uye kubata vamwe vako.
Nyemba
Nyemba, uye dzimwe nyemba, isu neimwe nzira tine mukurumbira wakaipa. Kufanana, chikafu chinorema, chakarembera kwenguva refu. Asi zvokudya zvinorema hazvirevi kukuvadza! Idya mangwanani, uye hapazovi nematambudziko nekudya. Uye kukukurudzirai nezvezvakabatsirana nemashizha, zvinyorwa zvinotevera. Mbeu haisi yezvisina maturo chimwe chezvinhu zvakakosha zvinogadzirwa. Izvo zvakaoma kuwana zvakanaka zviripo zveprotheni kupfuura mhuka. Zvidyo kubva kumaguru hazvizogadziri kune avo vanonamatira kune kudya uye vanorega kushandiswa kwemhuka yakatsvuka (yenguruve, nyuchi, gwayana, etc.). Izvi zvinomera zvine fiber akawanda uye mavitamini, folic acid uye antioxidants. Mapuroteni emichero yakajeka anochengetedza mapfupa edu kubva pakushambidza calcium, kubatsira kuchengetedza zvakakwana zvehuga muropa. Iyi ndiyo yakasvibirika yakasikwa "drug" yekuderedza cholesterol. Nokudaro, zvakakosha kudya mbeu dzezviyo, kunyanya nyemba, kazhinji pavhiki.
Ndezvipi zvigadzirwa zvingashandurwa nemabhandi: Mhando dzose dzemarudzi. Yakawanda kwazvo - mapea, lentiy, maharage (tichataurira nezve soybea zvakasiyana).
Mapeji anobatsira: Ipai peasiti yakasvibirira nechingwa chemafuta omuorivhi uye usasvike mbeu dzeesame. Yakanyanya nyore uye inobatsira zvikuru!
Soybean
MaSoybe akafukidzwa nenhema uye nhau. Masayendisiti makuru pane ose anokakavadzana nezvekubatsira kwahwo kana kukuvadza "kushayisa". Asi zvinotyisa zvose zvinowanzofungidzirwa kune soy genetically modified soy. Ichokwadi chinogona kukuvadza kuhutano. Asi soya yakawanda inobatsira zvikuru, kunyanya kuvakadzi. Kune vanhu, mibvunzo inoramba iripo, sezvo soya ine phytonutrients iyo yakafanana yakakonzerwa kumahomoni evanhukadzi. Somuenzaniso, muChina, Japan, Taiwan, soy inoremekedzwa zvikuru. Uye pasina muto we soy, chikafu chekumavirira hachigoni kuitika. Chinhu chakakosha zvikuru mumishonga yevanhu ndeye soy cottage cheese - tofu. Zvisinei, vashandi veminda vari mukutsvaka purogiramu vanopa nzvimbo inoshandura nyama nehuya hwe soya, dzimwe nguva kubva kumhando dzakasiyana-siyana. Nokudaro, kunyorera mukurumbira we soy. Asi zvinokwanisika here nekuda kwe "potboilers" kusiya mishonga inobatsira? Kwete kwete!
Kubva kune soybeya unogona kubika chero chinhu: steak, kottage cheese, jira, masobho, pates, sausages uye masikisi. Iva nezvinhu zvisingadhuri, zvinosvikika nyore nyore uye zvakaoma chaizvo. Kana vasikana vanoshandisa zvishoma kwete yakawanda ye soya, vanoona kuti vanochera marwadzo ekuenda kumwedzi uye kashoma kakawanda kune mafungiro emafungiro. Soy ndeimwe nzira yemiriwo yekudya, sezvo yakazara muprotini. Iine zvizhinji zvepirtonutrients uye zvinyorwa amino acids. Yeuka kuti soy inotangira lecithin.
Ndezvipi zvigadzirwa zvingashandurwa nema soya: Pasinei nokuti iyo soya kubva kumhuri yemarumusi, hapana chinhu chinogona kuchinjwa. Maererano nezvose zvayo, soya yakasiyana nemabhandi, peas uye lentils. Nokudaro, uye inoratidzwa pamusoro pezvinokurudzirwa kune vekudyidzana kwenyika dzakawanda chimwe chinhu chakasiyana. Soy yakasiyana zvakasiyana-siyana zvokuti zvimwe zvigadzirwa zvinoshamisa kune zvimwe zvirimwa. Iyi ndiyo soy cheese tofu, soy mukaka, nyemba yakasvibira tofu.
Mapeji anobatsira: Cheese kana kuti curd tofu, unogona kunyorera, kutemwa mumakumbo uye kusvina sauce yepanyama. Iwe uchawana kugutsikana uye kunobatsira "nyoka".
Pumpkin
Nguruve inobatsira kwete chete kweHalloween itsva. Nokuti iyo inobatsira uye inonaka. Nguruve yakazara ne-alpha- uye beta-carotene, fiber uye mavitamini. Yakagadzirirwa mupukkinti carotenoids iine vitamini A provitamin, uye inonyanya kudyiwa. Zvinobatsira chaizvo pamuviri wedu, kudzivirira ganda kubva kune zvinokuvadza zvezuva, kunonoka kukwegura. Kusiyana ne vitamini A yemhuka yemhuka, alpha ne beta-carotene mapundu haabvumi kudarika.
Ndezvipi zvigadzirwa zvinogona kutora chikamu: karoti, mbatata, utapira pepper orange, mbeu yepungu (pfuma yakawanda yeproteine, phosphorus uye magnesium).
Mapeji anobatsira: Fry mbeu yemapukisi kwemaminitsi maviri mukapu inopisa. Pakupedzisira, wedzera madonhwe mashomanana e soy sauce. Idya pane chips.
Tomato
Isu tose tinoziva kubva paudiki kuti tomato inobatsira. Asi havasi vose vanoziva kuti inonyanya kukosha haisi maitamende matsva, asi zvinotungidzirwa zvakanyanya. Muchemato yakabikwa pamoto, iyo yakanyanya kukwirira ye lycopene ndiyo inokosha zvikuru mumatato. Lycopene ine mhizha inopikisa. Ichowo chinopesana ne-antioxidant, iyo isingodziviriri kushanduka kwemasero, asiwo inoita basa rakasiyana-siyana rekati mukati mezuva. Icho chinopera kuti chido chezuva nezuva (40 g) chematato chinosvika 16 mg ye lycopene. Izvi zvakakwana kuti nguva yakashandiswa muzuva, mushure mokunge zuva rinopisa, rinowedzera ne40 muzana. Iko-kudya tamati, unogona kugara nguva refu muzuva usingakanganisi ganda!
Ndezvipi zvigadzirwa zvinogona kutora tomato: tsvuku yakasviba, tsvuku dzomuchero, papaya.
Mapeji anobatsira: Isai tomate (unpeeled) mupurapu uye mubike. Wedzerai spoonful yemafuta emuorivhi uye musvike negungwa guru remunyu.
Sipinachi
Mune mafirimu ose emutambo wechikwata chechipiri, tinogona kuona kuti vana vari kuedza kudyisa sei sipinashi. Uye avo vane simba vanoramba. Ichokwadi kuti sipinashi haisi yakanakisa kwazvo, asi inobatsira mune zvekudya kwevanhu. Zvinosuruvarisa, sipinashi munyika yedu haina kuve chikafu chenyika. Nokuti tsika yekudya kwakanaka haisati yanyatsogadzira vanhu. Asi vagari vanoda kurarama hupenyu hurefu hurefu, sipinashi inoremekedzwa. Sipinachi haisi yezvisina maturo inonzi "mafirosiki." Shure kwezvose, ine humwe hutano hwehutano hwakanyanya pane humwe humwe mishonga. Iine zvinhu zvose zvinodzivirira kurwara nemwoyo, kenza uye kukwegura. Inogutsa ganda ne coenzyme Q 10, iyo inozivikanwa kuvanhu vose nekuda kwekuzivisa kwezvinhu zvinodhura zvinodhaka. Kuti ugochera zvakakodzera carotenoids iri mune sipinashi, mashizha ayo anofanira kunwa nemafuta emuorivhi kana kudya nearimoni.
Ndezvipi zvigadzirwa zvinogona kutora sipinashi: Hazvibviri kukwana zvachose sipinashi. Asi zvimwe zvezvibereko zvinobhadharwa ne beet, saladi, pepper inotapira ye-orange.
Mapira anobatsira: Sora masipinashi mumashizha pamwe nemaarmonds, walnuts, clove yegoriki, mafuta emuorivhi uye parmesan cheese. Iyo yakawandisa yemiti inogadzirwa inogona kunge yakaoma.
Broccoli
Muna 1992, Mutungamiri Bush, anozivikanwa nokuda kwe "maruva," akadaro pachena achiti: "Ndiri mutungamiriri weUnited States, uye handichazodyi broccoli." Usamuteerera - iko kukanganisa kunouraya. Mugore rimwe chete, masayendisiti akawana chinhu chiri mu broccoli kabbage, izvo zvinongogadzirisa chete kukura kwekenza, asiwo zvinobatsira pakurapa. Salads kubva mukatoro kabichi broccoli ine mavitamini C mazhinji, ayo anosimbisa masimba ezvirwere. Yakabika mutsvuku inobatsira zvakare - mushure mekurapwa kwemazuva, carotenoids inoshandiswa nyore nyore. Iyo yekupedzisira inofungidzirwa kunzwisiswa - broccoli inobata hondo Helicobacter pylori (mabhakitiriya anokonzerwa nekuumbwa kwezvironda nekenza). Saka kana chimwe chinhu chisina kunaka nemudumbu, zvino zviri nani kutanga prophylaxis ne broccoli.
Ndezvipi zvigadzirwa zvinogona kutora broccoli: Burrussels inomera, kabichi, cauliflower, turnips.
Mapira anobatsira: Zvidimbu zvebiki zvakasvibirira zvinowira mumafuta eorivhi uye kubika muchoto kana pane grill. Vanoshanduka kuva vhuni, kutapira uye kunonaka kwazvo.
Oatmeal
"Oatmeal, changamire!" Mutsara uyu kubva pauduku unozivikanwa kune vateki veSoviet film pamusoro pezvakaitwa naSherlock Holmes naDkt Watson. Pamberi pacho, vashandi veChirungu vakagara vachitanga zuva nerumwe rutivi rwehuta ye oatmeal, saka vakanga vasina utano hwakanaka. Vana vavo vemazuva ano havana hanya nezvetsika, semugumisiro wekuti vagari venyika yeGreat Britain vanogara panzvimbo yekutanga kuEurope nokuda kwekuneta. Purogiramu yakajeka yakanga isingawanikwi. Oat inobhururuka inowanzoita zvinhu zveshuga uye cholesterol muropa. Usatya oatmeal, kunyange zvazvo inosanganisira zvikuru marubhahydrates. Muchibage chisina kubvongodzwa, pane mashoma macori, asi akawanda anopesana nekenza zvinhu. Mune oatmeal ine chinyorwa asidi, iyo inozivikanwa nokuda kwayo yakasimba antioxidant.
Ndezvipi zvigadzirwa zvinogona kutsiva broccoli: mafuta, marangi, gorosi, bhari, buckwheat.
Mapeji anobatsira: Oat pancakes. Oat flakes zvakakonzerwa ne 0.5 litres eeffir. Wedzerai mazai nemafupu maviri eupfu. Toast. Fukidza neshuga yakasviba uye apulo sauce usati washumira.
Blueberries
Blueberries ndiyo mhare pakati pejikiji. Icho chimwe chezvokudya zvakakosha zvikuru mune zvekudya kwevanhu. Inonziwo "berry yeuropi" kana kuti "berry of youth". Pamakwenzi e-blueberries vakatoita mushonga unoderedza marwadzo panguva yekuberekwa. Rimwe kushandiswa kwebhurukeri rine mazana akawanda e-antioxidants akange ari mune zvishanu zvidroti, maapulo, broccoli, maphupu. Kana iwe uine mukana wekudya mabhakede ezuva rimwe nerimwe, unogona kugadzikana kwehutano hwako. Zvimedu zvinoputika, semimwe michero mutsvuku, zvinodzivisa kukura kwekenza masero, inoderedza ngozi yehutano hwehutano uye zvirwere zvakashata. Iko kunocherechedza kuti vasikana vanogara vachidya mabharukeri vane chishamiso chakanaka ganda. Kunyange hafu yekapu yemabroji inogona kupa muviri miviri yakawanda (1200 mg) yevhitamisi C - iyi inotyisa inhare mukurwisana nemakakatanwa uye nzvimbo dzemazera.
Ndezvipi zvigadzirwa zvinogona kuchinjwa ne blueberries: mazambiringa matsvuku, cranberries, macheri, raspberries, strawberries, currants, cherries.
Mapeji anobatsira: Itai mukateke kubva mumasolina uye mukaka we soy. Dzadza nekupararira kwe-blueberry puree nezvimwe zvibereko. Chimwe nechigadzirwa kubva mukubatanidzwa uku chinobatsira nenzira yaro.
Oranges
Maorivhi akave akajaira zvokuti tinotanga kuvabata kwete zvakanyanya. Kune zvakawanda zvavo, uye zviri kwose kwose. Parizvino, marineni ndiyo inoratidzivirira kudzivirirwa pakurwara kwezvirwere zvisingaperi, zvakadai sechirwere cheshuga. Ichowo ndechimwe chezvinhu zvakasviba zve vitamini C. Asi zvinhu zvakakosha zvemangwanani zviya zvinonzi flavonoids. Dzinodzivirira kushanduka kwemasero nemigumisiro yavo muhupenyu hwekenza. Vanokwanisa kunyange kutora ultraviolet, vachiita sepakati mukati firiji nekudzivirira ganda kubva zuva. Uyewo macrovirus anochengetedza midziyo, anoshingaira kurwisa mavairasi uye anokurudzira kudya. Uye kana iwe uchicheka ruvara rwemaginisi pakati pezvokudya, zvinoderedza huwandu hwehupenyu hwekuvhunga.
Ndezvipi zvigadzirwa zvinogona kutora mazhenje: mandimu, mazambiringa, mazambiringa, magreens.
Mapeji anobatsira: Squeeze jisi rearangi. Iwe hausi kukanda kunze peel, asi zvakanaka-funganya muzvokudya zvekudya. Kusanganiswa nemusi uye kunwa. Ichokwadi ndechokuti kuwedzera kwevhitamini C muhombodo kanomwe zvakapfuura kupfuura mumvura pachayo.
Tea
Icho chinotarisa kuti iyo inowanzo tiyi ndeyechokwadi superproduct. Haana kuwana mafuta. Inonaka uye inonhuhwirira. Inowanikwa kwose kwose. Hazvitore nguva - kutema tiyi, unogona kunakidzwa nezvaunoda. Nzira yakarongeka yakanyatsoderedza iyo inoderedza kuwedzera kweropa, inodzivirira kenza, inodzivirira ganda kubva kunezuva, inorwisa anti-inflammatory agent (kunyanya maziso). Pane nzira inodhura uye iri nani yekuvandudza utano uye runako? Zvinotendwa kuti ruvara rwehute rinonyanya kukosha kudarika tei yakasviba. Asi tei yakasvibirira inoshandiswa kune ziso rinomira nekuputika. Green tea inogona kuwedzerwa kusvika kasere. Inokurudzirwa kubvisa mvura yekutanga, uye kunwa chete tea yakarohwa. Zvakanaka, zvakakosha kudya mashizha emuti shure kwemazana mashizha emuti - iyi mazano echiremba kune vechokwadi vatevedzeri vemararamiro akanaka. Cherechedza chinyorwa! Zvakangoita tei. Mishonga yemichero uye michero inobatsirawo, asi haina zvigadzirwa zve polyphenols. Sezvo tei inonzi tonic, zvimwe zvinopesana zvinogona kuitika.
Ndezvipi zvigadzirwa zvinogona kutora tiyi: Hapana.
Mapeji anobatsira: Tea isingasviki muzviputi, shandura nemashizha chaiwo. Ndizvo chete ipapo iwe unogona kunzwisisa kukosha kwayo.
Yogurt
Sezvavanotaura, havasi yogashi yose inobatsira zvakaenzana. Paunosarudza yogurt, unofanirwa kutarisa kuti usashuga, uye inewo maitiro anonzi prebiotics uye maprobiotics anoshanda kumatumbo (mararamiro emagumbe anodzivirira mapuropa emimba edu). Yogurt chirwere chemuviri webhakitiriya chinobatsira chakakonzera muviri wedu. Kubva aya mabhakitiriya haafaniri kungoita kudya uye kuenzaniswa kwezvokudya, asiwo hutachiwana.
Ndezvipi zvigadzirwa zvinogona kugadzirisa yogurt: Kefir.
Mapoka anobatsira: Bulgaria inokurumbira nokuda kwenguva refu. Uye vaBulgaria vanodavira kuti vanorarama kwenguva refu vachionga yogashi, iyo vanozvigadzirira.
Walnuts
Walnuts inoderedza ngozi yehutano hwemwoyo. Vanhu vanogara vachidya walnuts havakwanisi kukura chirwere chemwoyo, chirwere cheshuga, kenza, yepvo uye mapapu chirwere. Uyu muti unowedzera hupenyu.
Ndezvipi zvigadzirwa zvingashandura walnuts: maarmonds, pistachios, sesame, marinari, mbeu dzomupuru uye sunflowers, makungu macadamia, mazinga.
Mapeji anobatsira: Wedzera kune chero dhi uye udye zvakadai.