Pakutanga kwemwaka wezhizha, muviri wedu, kunyanya chiropa, unoda kuchenesa kubva muzvinyorwa zvebiochemical zvakagadzirwa kwemwedzi mitanhatu. Shure kwezvose, chiropa sefirati, inochenesa ropa, asi panguva imwechete inounganidza chepfu. Zvisinei, hausi kuda kufa nenzara? Itai kuti muzvigadzirwa zvekudya zvinokurudzira detoxification, uye rega muviri wako uite zororo iwe. Kubatsira kuita kuchenesa kweropa, vanhu mapoka, nguva yakaedzwa.
Kutsanya kunotora kwete chete kirogram, asiwo simba. Zvokudya zvakaonda zvinogona kuva chirwere chinotyisa chemuviri wako, icho chinonyanya kuderedza simba rinokwanisa. Zvimwe zvinokonzera kushungurudzika uye pfungwa yekuneta zvinogona kubviswa kubva mu rut uye zvichiita kuti uremwe. Iwe unokwanisa here kuita chisarudzo chakaoma-chakanaka? Tinopa imwe nzira yakasiyana. Kuenzanisa mune imwe nzira kudya kwezuva nezuva kunogona kubatsira kubvisa chiropa cheshuini. Kuti uite izvi, sarudza michina iyo inotsigira simba remuviri wekuzvigadzirisa kuzvisunungura kubva kune chepfu. Uyewo kuderedza kushandiswa kwezvokudya, izvo zvinoratidzira muviri kuzvinhu zvinokuvadza. Detoxification haifaniri kunge isina kufadza. Nzira yakanakisisa ndeyokuchenesa chiropa zvishoma nezvishoma, nekubatsirwa kwevanhu vemike uye pasina chemistry.
Ndeipi kupi zvinokonzerwa neukisi?
Vanopinda mukati mekudya kwedu nenzira dzakasiyana-siyana:
- miriwo nemichero, iyo, kana yakakura, yakarapwa nemishonga inouraya uye mishonga inouraya;
- Zvigadzirwa zvakagadzirirwa zvine zvinhu zvakawanda zvekugadzirira uye zvigadziro;
- nyama yemhuka, iyo yaibatanidzwa nemishonga yakasiyana-siyana inorwisa mabhakitiriya kana mahomoni;
- hove dzinogara mumvura mitoro ine yakakwirira ye mercury nezvimwe zvinhu zvinokuvadza.
Imwe tsvina inokanganisa mabasa ehutano nehutachiona, asi vamwe vanofananidza kuitwa kwehomoni. Zvose zvingave zvinokuvadza uye zvinokuvadza kuhutano kana dzichizopedzisira dzichinge dzichiwana mumatumbu. Uku kuunganidza kwehupfu kunoderedza chiropa, icho chinoshanda sechirongwa chemutumbi wemuviri. Iyo inochenesa ropa redu, iyo inobatsira kuvabvisa kubva mumuviri.
Kana chiropa pane kutumira vasina kusvibiswa - "tsvina" - ropa rinodzokera kumutumbi, zvinowanikwa ne-metabolism, zvakadai sehomoni, neurotransmitter uye marker yekuputika, zvinoshandiswa zvakare mukuita kwebasa rinokosha. Izvo zvinhu zvakadai sechiratidzo chemutumwa maserolekisi anotumira mamwe mashoko kumasero. Apo ruzivo runowedzera uye runova rwakawanda, runokanganisa kukurukurirana - zvakafanana nekupindira kwemukati mumudhiyo-uye kunogona kukanganisa maitiro ose emitemo.
Nzira yekuziva sei kubudirira kwechiropa?
Zviratidzo zvekutanga zvekudhakwa:
- chronic malaise;
- kuneta;
- musoro;
- utachiona;
- kunwa kwakanyanya mumuromo;
kuzvimba;
Kunyangadza uye kunyange kunyanya kwepfungwa.
Kana uchiziva izvi, inguva yekuita.
Zvokudya kuti ubvise chiropa.
Kuchengetedza muviri wekuzvarwa kukwanisa kudzikisa, kuchengetedza mvura yakakosha yemari uye kudya michero mitsva nemiriwo, fiber uye inokosha mafuta acids. Itai kuti muzvokudya sezvibereko zvakawanda zvinobvisa tsvina. BEET ndiyo yakanakisisa inopa betaine, iyo inobatsira kuchenesa chiropa, ropa, mumatumbo uye inodzivirira kuparadza zvinokonzera doro. Uyewo bheet anonzi antioxidant yakanaka. CITRAS CITRUS (orange, mandimu) ine limonene. Inobatsira chiropa mukutapudza maitiro evanhu. Izvi zvinoshanda kune zvose marinisi uye jisi remuoni. Uyewo mbeu yemadhiri nekumini. Tsikoriya ichitsuwa chekushongedza, rudzi rwemvura yakaoma. Izvi zvinosanganisira escarole salad uye frisee, Belgian endive uye radicchio. Vane dzimba yekuchenesa. Miti yakanyorwa inokurudzira kuchengetedzwa kwebe, iyo inobvisa tsvina. CROSS-VEGETABLE VEGETABLE - (Mbeu dzeBrussels, broccoli, kabichi neholiflower) zvinyorwa zveglucosinolate, izvo zvinobatsira kunatsa chiropa chemakemikari nemishonga. IZUM - ine inulin, chinhu chinoderedza "mutoro" wechiropa nekusimudzira basa reitsvo uye kubvisa zvinhu zvinotapira kubva mumatumbo. OVES, MHURI, MHURI, STRAWBERRY, PEARS, APLES - inopa fiber yakagadzikana mumuviri. Kamwe kamukati mumukumbo, inobvisa chekisi, ichibvisa pachiropa. SPARGE, WILLING CHICKEN, WALNUTS WALNUT, BAMMY, RAW SPIN, MAPOTATOES MU MUNDER, AVOCADO ine sarudzo inobatsira. Iko kunofanirwa kunatswa kubva kune mafuta-kusvibiswa neukisi. BROKCOLS, BRUSSELS, POTATOES, TOMATOES, PEAS, SPINAT - idzi zvinomera zvine huwandu hwakakwana hwealfalipoic acid (alpha-fatty acid) - yakasimba antioxidant. Iyo inorega kukanganisa zvinokuvadza zvemahara radicals. KUKUNDA, BHURSELS, BROKCOLS, RED RED PEPPER, GARLIC, BEAN, YELLOW YELLOW - vane zvakawanda zvine sulfur-containing compounds, izvo zvinochenesa chiropa chezvinhu zvakadai zvemishonga, neurotransmitters uye hormones. HERBAL TEA, somuenzaniso, kubva kuminiti, chamomile, yarrow, dandelion inokurudzira nzira yekubudiswa.
Uye kuitira kuti zvive nyore kwauri, tinopa kuchenesa chiropa nemafuta mapeji - anonaka uye anobatsira.
Chicory salad ne cheese uye pears.
2 makapu radicchio saladi, akachekwa;
2 cup muchengeti wadhidi, wakagurwa;
60 g cheddar cheese, grated;
3 tbsp. l. mafuta omuorivhi;
3 tbsp. l. inonyorerwa muto wemononi;
2 tbsp. l. shuga;
8 sheets of endive;
8 mahwende eDandelion - kana achidikanwa;
1 pear.
1. Muhomwe huru, sanganisira radicchio salads, frieze uye grated cheese.
2. Mupunyu, sanganidza mafuta omuorivhi, jisi remuti uye shuga mukapu duku. Fukidza muchero nemashizha uye funganya.
3. Paridza saradi pamusoro pemahwendefa. Dzokorora nedivi, dandelion mashizha uye zvidimbu zve peari.
1 kushumira: 225 kcal, mafuta - 15.4 g (59%), ayo akazara - 4.45 g, mahydrohydrates - 18.7 g (31%), mapuroteni - 5.8 g (10%), cholesterol - 15 mg, fiber - 5.2 g, calcium - 216 mg, iron - 1.4 mg, sodium - 140 mg.
Zvinonhuhwirira zvepenkiki nemichero muto. Oat bran, aple uye pear zvakagadzirwa mune fiber, iyo inobvisa chepfu, uye mazambiringa akaomeswa uye macro orange anotsigira chiropa.
Gadzirira chibereko chemuputi:
1 apple;
1 pear;
½ tsp sinamoni;
1 pine nutmeg;
1 tbsp. 2 tbsp. l. mvura 1 orange;
1 tbsp. l. starch;
¼ mukombe mazambiringa;
1 girazi remvura.
Ichazodiwa nokuda kwepancake:
1 mukombe wose-zviyo zveupfu;
2 tbsp. l. ruvara;
2 tsp. upfu;
4 mazai;
2 tbsp. l. mafuta ezvirimwa;
imwe nehafu ch. kubika pfupa;
1 cup cupmilk;
munyu - kuravira.
1. Pamusoro pepurosi uye pear, peel and cut. Zvimwe zvibereko muguchupu nemashizha akaomeswa, sinamoni uye nutmeg, vhaira 1 mukombe wemvura. Isa pamoto apo mvura inopisa, kuderedza kupisa, kufukidza uye kubika kwemaminitsi gumi.
2. Bvisa zest in orange. Zvibereko zvinoparadzanisa zvikamu uye zvinodzichenesa mafirimu nemapfupa.
3. Mukombe kadiki, shandisa starch ne 2 tbsp. l. mvura. Dururirai muchero musanganiswa, muchikurudzira nguva dzose, kusvikira zvishoma zvishoma. Wedzera zvidimbu zvearangi.
4. Kwezvingwa muhombodo huru, funganya upfu hwakakwana-hura, oat bran, dururirai mazai ejikisi uye bhotela, fonganisa zvakazara.
5. Mune blender, muvhenganisi kana whisk, shandisai mazai vatsvene muhutu rakaoma uye muwedzere pane muganhu wepakake.
6. Gadzirai ganda rinopisa, gira mafuta nemafuta, shandisai mukanyiwa uye fry pakeki kutanga kune rumwe rutivi, uye kune rumwe rutivi. Shumira nemichero inodziya yemuchero, unogona kuwedzera mafuta.
1 chikamu: 302 kcal, mafuta - 7.3 g (21%), ayo akazara - 2.5 g, mahydrohydrates - 50.2 g (62%), mapuroteni-13.7 g (17%), cholesterol - 217 mg, fiber - 7.2 g, calcium - 248 mg, iron - 2.6 mg, sodium - 217 mg.
Sopu yakachena kubva kune zukini uye sipinashi. Izvi zvinoshandiswa kudya zvinoderedza chiropa mushure mekuzununguswa.
2 zukini squash, akachekwa;
1 zvishoma zvinyoro zvakasvibira kana sipinashi;
2 mapeji eserosi, akachekwa;
1 kapu yeparsley, yakasarudzwa.
1. Bira kashikasi shomanana echucchini, nyemba yebhinzi kana sipinashi uye celery kusvikira zvinyorova, maminitsi makumi maviri.
2. Nyanya miriwo yakabikwa, pamwe neparsley yakagadzirwa zvakanaka mu-blender kwemaminitsi 1-2 kusvikira yakanyorova. Uye ndiro yakagadzirira kushandiswa.
1 g (55%), mapurotini - 5 g (27% simbi - 5.3 mg, sodium -166 mg.
Beetroot soup. Ikoko rinogadzirwa ne antioxidant-richine muviriwo ne betaine, iyo inodzivirira chiropa. Iyi sopu inonaka apo inoshandiswa ichipisa kana kuti kutonhora.
3 beet;
2 karoti;
1 cup cupmilk kana mukaka, pasi-mafuta;
hafu yegirazi yekamuki yakasviba yakaonda;
hafu yegirazi yemvura yemarangi;
1 bunch of chives for decoration;
munyu uye pepper - kuvira.
1. Isa mabheti muhari yemvura inopisa uye gadzira kusvikira wapedza, anenge maminitsi 45. Pakati pekubika, wedzera makaroti. Bvisa miriwo uye uende kunotonhora. Gadzira bheetti uye uidye zvidimbu. Siya muto umo miriwo yakabikwa.
2. Bhatanidza bhotela, mukisi wakasviba, juisi e-orange uye 1 kapu yemiriwo muto mumukati wepakati.
3. Mune blender yakabikwa bheti uye karoti mutsva mu puree, apo zvishoma nezvishoma wedzera musanganiswa wearmork.
4. Gadzira chikafu chinogadzirwa nemhepo inopisa. Munyu uye pepper. Dzokai nemaputi uye onion, kana muchida, mukisi wakamu.
1 kushumira: 160 kcal, mafuta - 5.2 g (28%), ayo akazara - 3 g, mahydrohydrates - 24.4 g (58%), mapuroteni - 5.8 g (14%), cholesterol - 16, 6 g, fiber - 3.8 g, calcium - 139 mg, iron-139 mg, sodium - 162 mg.
Chicken ne gremolat muto. Gremolata isumusiki wekare yakagadzirwa nemon, parsley uye garlic. Uyewo chisarudzo chakanaka chokuchenesa, sezvakaita citric acid - limonene - iri munharaunda inobatsira kubvisa chepfu muropa.
2 tbsp. l. lemon peel (kana 1 muro rose);
hafu yegirazi yeparasley, yakakurwa;
2 clove garlic, yakagurwa;
1 chicken;
3 tbsp. l. mafuta omuorivhi;
½ tsp. munyu, pepper.
1. Preheat oven kusvika 260 °.
2. Mukabiro kadiki, funganisa pamwe zest lemon, parsley uye garlic.
3. Torai huku, simudzai ganda uye gadzirai musanganiswa wemuoni mukati maro. Suck chicken mukati. Uyezve pfeka chitunha kubva kumusoro.
4. Sanisai yakasara yamononi musanganiswa namafuta omuorivhi, munyu uye pepper, sarudzai.
5. Isai huku pabhayi yebiki uye gadzirai kwemaminitsi makumi maviri. Tora chitunha cheshiri, uidururire nemafuta emuorivhi, gadzirira mamwe maminitsi gumi, kusvikira ganda rive ndarama.
6. Deredza kupisa kwe 160 °, kudururira zvakare 1 tbsp. l. of olive oil. Ramba uchida. Zvose kugadzirira shiri yacho inofanira kutora anenge 1 awa.
7. Bvisai huni kubva muchoto, visiye kunotonhora kwemaminitsi mashanu, ndokucheka zvidimbu uye ushande.
1 chikamu: 207 kcal, mafuta - 1.6 g (52%), ayo akazara - 3.2 g, mahydrohydrates - 0.7 g (1%), mapuroteni - 23.4 g (47%), cholesterol - 74.8 mg, cellulose 0,2 g, calcium 20.6 g, iron 1.3 g, sodium 72 g.