Mutemo mukuru we anti-cellulite kudya hausi pasi pe "fast carbohydrates" uye mafuta akazara, mavitamini, antioxidants uye fiber. Iwe unodawo kunwa mvura yakawanda - inenge mairi maviri pazuva. Izvi zvichakubatsira kukurumidza kubvisa tsvina uye kuchengeta huwandu hwakawanda hwemetabolism.
Ita zvinodiwa zvezvokudya izvo zvine gorosi rinoratidzira glycemic index (GI), kureva kuti, izvo zvigadzirwa zvisingabvumiri kupinza zvakasimba mumushuga weropa uye hazvivhiringidzi mafuta akawanda ekuderedza. Kudzikisa rondedzero yeglycemic mumuviri kunobatsira kusanganiswa kwakakodzera kwezvinhu. Somuenzaniso, unoda kudya pasta nemiriwo. Izvo zvakasimba chigadzirwa chacho chinoshandiswa uye chakapwanyika, yakakwirira iyo GI. Nokudaro phariji yeghakheheti ichave yakakosha, uye mapira ari nani kupfuura semolina pari.
Miti inofanira kudyiwa mutsva, kwete kubika. Iine zvimwe zvinokonzera antioxidants uye mavitamini. Kunyangwe pane izvo zvisiri izvo: karoti uye tomato zvinonyanya kukosha mufomu yakagadzirwa. Asi iwe uchadya mimwe miriwo haisi yakakosha. Zvakakosha kuti nhamba yavo ichavei. Anti-cellulite kudya - ispinachi, cauliflower, tomato. Iyi miriwo ine zvakawanda zve lecithin, iyo inobatsira kusimbisa ganda. Antioxidants ichakupa majiroji nemichero yezvirimusi, uye mavhenekeri, asparagus uye celery zvichabatsira kuchengetedza mvura.
Zvakakosha kuti kudya kwako kune vitamini B, E uye C, uyewo amino acids, calcium, potasium, iodine. Zvose izvi zvinogona kuwanikwa nemafuta ehove, huku, maharage, gungwa, broccoli, oatmeal, bran, pear.
Zvakakosha kurega shuga nemunyu. Kana iwe usingakwanisi kubvisa zvachose kubva pakudya kwako, tora shuga mutsvuku nemavhuna, uye munyu - pamwe neHamalayan kana guru guru. Kuziva kuti zvinhu zvipi zvinobatsira kune anti-cellulite kudya, unogona kunyatsogadzira kudya kwako. Uye kana iwe uchida kusiyanisa nezvokudya zvinonaka, saka mapoka akareruka.
Mupumburu unoyerera muchinjikwa
Nyama ye shrimp ine selenium uye zinc, iyo inokurumidza kuita zvirongwa zvemagetsi.
Kuti ugadzirire mabhanhire nemashizha, iwe unoda: 150 dzakaputirwa shrimp, 12 mapepa emupunga wepunga, 20 gramu yemupunga noodles, 1 gherkin, 1 karoti, 30 gdaykona.
Slice uswa hwekudya, karoti nemucucumber. Kugadzirira kwemasodhi (maererano nemirairo). I-pe-riak rice pepa mumvura inodziya, asi usapfurikidza-izvo, zvisinei kana mapepa achanyura. Tora kadhi, isa shrimp, noodles nemiriwo mairi, uye wobva waiputira. Kushumira magwaro matsva nema prawns zviri nani ne soy muto uye mupunga wewaini.
Yakasvibiswa salmoni nesamame uye asperagus
Salmoni ine mafuta akawanda omega-3 anokosha, ayo anodiwa kuitira ganda rinotapira.
Kuti ugadzirire saumoni, iwe uchada zvinotevera: mahwendefa ealmon 300, maorivhi uye 10 asparagus inotsvaga. For marinade: peji yezvinonhuwira, apple cider vhiniga, soy sauce uye mafuta anonatswa akachena, sesame yakabikwa, pepper uye munyu kuti inonaka. Nokuda kwemuuyu: imwe yepuniki yeupupuri, sesame mafuta, rice nevhiniga, same yakabikwa uye shuga shuga.
Chokutanga funganisa zvose zvinoshandiswa zve marinade. Deredza pasi salmon fillet mu marinade uye uitore kweawa mufriji kuitira kuti iite zvakanaka marinated. Zvadaro sanganai zvose zvinoshandiswa zvemuputi. Paunenge wafuridzirwa, kupisa huni kusvika kune madigiri 180, gira ndiro yakabikwa nemafuta emuorivhi uye uise iyo fillet mairi. Bika salmon kwemaminetsi 15. Kunyange zvazvo salmon yakabikwa, shamba sopupuriro mumvura inopisa kwemaminitsi matatu. Usati washumira, isa zvose zvinoshandiswa muidhi, udire muto uye uzvishongedze nema letesi. Bon appetit!
Flan kubva kuRicotta ne greenery uye tomato pesto
Ricotta ine potasium yakawanda uye calcium, uye tomato akafuma muLacithin, iyo inobatsira kuchengetedza ganda.
Kugadzirira chikafu ichi chaunoda: 750 gramu ye ricotta, mazai 3, 70 gramu e grates parmesan, 4 maspuni ezvitsva oregano uye bhesil, parsley, paprika, munyu uye pepper kuti vateere. Chetatu pesto, tora: 1 tamato, mapaundi maviri, mafuta makumi mana akaomeswa mafuta, maspuni 4 akachekwa marimu (kunyanya cedar), 100 ml yemafuta emuorivhi.
Sakanidza zvose zvigadzirwa zve pesto mu blender. Usakanganwa kuva munyu uye pepper. Zvadaro chengetedza ovhenji kusvika kune madigiri 180, gira mafuta iyo yaunofanira kubika. Ricotta, mashizha uye mazai zvinosanganiswa nemuvhenganisi, ndokuisa mukaiti yekukavira. Iyo fani inofanira kubikwa kweawa kusvikira chitunha chendarama chichioneka. Fukidza namafuta omuorivhi usati washumira uye uchisasa paprika. Shumira nemamatori pesto.
Saladi yezvigadzirwa zvakatsvuka zvakagadzirwa, avocado nesipinashi
Sipinachi uye anyezi zvine zvizhinji zve antioxidants, uye ivoccado - yemiti yemafuta monounsaturated mafuta.
Kuita saradi iwe unoda: 2 tsvuku anyezi, sipinashi 200, mafuta omuorivhi, 2 avocados, juice yemumwe mumon. Nekuwedzera mafuta: maorivhi, balsamic vhiniga, munyu uye pepper kuti tate.
Durai anyezi muzvikamu 8. Zvadaro tanga uchipisa huni kusvika kune madigiri 180, girai bhaka rinokanya nemafuta uye uise anyanisi pairi. Bika kwemaminitsi makumi maviri, uye bvisa uye utonhorere. Apo iyoiiii yakabikwa, nyora uye ucheke avocado, uisase nayo nemamu juisi. Wedzera avocado spinach, yakatsvaira anyanisi kuwedzera kune saladhi zvose zvinoshandiswa pakupfeka. Sakanidza zvose zvakakwana uye uuye nazvo kutafura.
Cream - cauliflower uye soucco broccoli
Mu broccoli mune zvakawanda zvevhitamini C, izvo zvinoita kuti kugadzirwa kwe collagen.
Kuti uite soup iwe unoda: 300 gramu eholiflower inflorescences uye broccoli inflorescences, 500 ml yemukaka nemunyu, pepper kuvira.
Iyi soup yakagadzirirwa nokukurumidza uye nyore. Dzingai zvose the cabbage zvishoma inflorescences. Zvadaro, uzvikanda mumvura inodzika uye ugadzire kusvikira waita. Kana kabichi yakagadzirira, dhonza muto (zororo chete chechitatu), uye kabichi mu blender. Mushure meizvi, shandurai puree kubva kukakichi zvakare muhomwe yekumwisa mukaka. Kamwezve uunze soup kuti upise uye ushumire moto. Bon appetit!
Nyozi yakabikwa yakagadzirwa nemango salsa
Muchifu chekuku mune zvakawanda zveproteine uye mafuta mashoma. Puroteni inofanirwa kuti shanduro itsva iwedzere.
Kugadzira chikafu ichi iwe uchada zvinotevera: 2 mazamu ehuchi (pasina ganda), jisi remonimu, munyu uye pepper, mafuta emiriwo (unogona kutora mafuta emuorivhi). Chesa salsa, tora: hafu yekidiki tsvuku yeiii, 140 g mango, jimu raimu, hafu yechisi, pasi mashizha ebasil.
Chokutanga, gadzirira salsa. Nokuda kweizvi, funganisai onion yakagadzirwa, mango, basil uye chili. Zvose zvinoputika neyimu juice, munyu uye unomiririra kwehafu yeawa. Kunyange zvazvo salsa ichisimbiswa icheke mazamu ehuchi nehafu, uisase iyo namafuta omuorivhi uye munyu. Fry nyama yakakanyiwa (4 maminitsi kune rumwe rutivi). Kana mazamu ari akagadzirira, isai zvokudya zvavo. Shumira nemango uye salsa. Bon appetit!
Tarisa zvakanaka, ita zvishoma uye zvinonaka kuti uzvidye chaizvo. Nhasi, nokuda kweInternet, unogona kuwana zvakawanda zvekudya uye anti anti-cellulite mapepipe nekuda kwezvokudya zvakasiyana-siyana kutora kwako. Tarisa zvokudya zvako, uye iwe unogara uchigara mumamiriro akanaka.