Izwi rakakurumbira rokuti "Iwe ndizvo zvaunodya" rinogona kudzokorora zvakare: "Iwe ndizvo zvaunodzidza." Apo patinodya, tinofunga nezvekuravira kwekudya, asi zvinodikanwa - kuti nhengo imwe neimwe inofanira kuita kuti michero iri mune basa rakanaka rekudya.
Kukurira kuneta
Nekuneta kwakakurumidza, kutanga kwezvose, zvakakosha kusiya mishonga - kofi uye shuga - uye kuzadza simba risina simba nekuda kwemapuroteni, mafuta anodyiwa uye mashizha ane mashizha.
1. Sarudza mapuroteni akakwirira
Mapuroteni anowanikwa mukubatanidzwa kwezviyo zvakakwana nemashizha, nyama yemhuka yakakura zvakasikwa kana zvigadzirwa zve soy, zvakadai se tofu (Japanese soy cottage cheese).
Mapurotini anokurudzira kuwedzerwa kwemetabolism (metabolism) uye, nokuti. tinochera mapurotini zvishoma nezvishoma kupfuura makhahydrates, tinowana nguva yakareba simba rekutsigira.
2. Mafuta - mukuenzanisa
Kusanganisa maorivhi, mazai, makungu muzvokudya zvinopa zvakanyatsonaka, zvinobudirira, simba-dense "mafuta", anobatsira kuvaka zvigadzirwa ("mabato") emakemikari anorwisa zvinokonzera kuvhiringidza uye kuchengetedza hukama hwakasimba hwehutano.
3. Ipa zvakasvibira mavara mashizha
Kabichi, sipinashi, kabichi - zvose izvi zvinogadzirwa ne vitamini B, zvinotarisirwa kugadzirwa kwesimba (rine munyu we folic acid, chidimbu chevhitamini B, chinodiwa pakuumbwa kwemasero matsva ane utano), uyewo antioxidants uye rima chlorophyll, kukurudzira kukura uye kudzorerwa kwemasukisi.
Aromatic tofu, yakabikwa mumafuta pamwe nekuporesa zvinonhuwira
4 servings
Tofu - Japanese bean curd inonyanya kukosha kweprotheni. Tinokurudzira kutenga tofu matsva mumatombo, yakachengetedzwa zvakachengetwa mufomu yakakangwa. Ichi chikafu chine hutachiona hunogadzirisa-garlic uye mavara ezvigwenzi, uyewo inobatsira yemwoyo wemiti yemiorivhi nemapecans.
2 pepper wemasvikiro mashizha (1 tsvuku uye 1 machungwa); 400 g yekumanikidzwa tofu;
1/2 tbsp. l. Curry powder kana musanganiswa wemiti inonhuwira; 1 tsp. Chile; 60 ml yemafuta emuorivhi; zvishoma zvakakanyiwa zvitsva ginger guru mavhavha egarlic; chopped 2 bunches ezvigwenzi eiii; chopped cabbage; 3 tbsp. l. soy sauce; chopped cilantro; 120 g yemiti yakakanyiwa; pini yemunyu.
1. Gadzira pepiti iri hafu pamwe chete uye usunungure kubva pakati, wocheka uite zvishoma, uye zvidimbu zviri hafu.
2. Gadzira cubes kusvika pa2,5 cm uye uise mundiro ne seasonings (curry uye chili).
3. Gadzirai mafuta mumafuta ekupisa. Wedzera ginger, garlic uye pepper. Iva kupisa pamusoro pemaminetsi matatu, achikurudzira nguva dzose. Wedzerai kabhi tsvuku uye gadzirai mamwe maminetsi matatu kusvikira yava nyore. Zvadaro wedzera muto we soy uye ubike pamusoro pekupisa kune imwe miniti. Wedzera tsanya yemunyu. Pamusoro ne cilantro uye nuts
1 kushumira: 373 makorikiti, 29 g mafuta (3 g yakazara), 18 g gorohydrates, 14 g protein, 6 g fiber, 600 mg sodium (26% zuva nezuva).
Kutsigira hutachiona
Iyo yakajeka mumvuri wechibereko, iyo yakasimudzira kutsigira kwehutachiona. Ivai nemafuta emagetsi, majiki, maonde, chokoti yakasviba, gungwa rekudya mune kudya.
1. Stock up anion
Simbisai maune immune system - onion: anyanisi, shallots, porem garlic. Izvi zvinogadzirwa zvinonhuwira zvinopa kudzivirirwa kwakasimba kune microelements inokuvadza uye kunyange kunogona kudzivirira kuumbwa kwekenza masero.
2. Wedzera mishonga
Zvitsva uye zvakasimwa herbs zvakadai se-turmeric, ginger, rosemary, thyme zvine antioxidant, antibacterial uye anti-inflammatory properties.
3. Ida Enzymes
Kuti kuwedzere kubudirira kwemishonga uye zvinonhuwira, Dr. Bellisfield anowedzera kudya kwake zvakadai semiso, yogurt, uye mutsvuku kabhaksi nokuda kwekukwanisa kukurudzira kudya uye kushandiswa kwemakemikari.
Idya kuti uremerwe uremu
"Idya murarairi," -kuratidza chiremba uye anorumbidza michero nemiriwo yekudya. Bvudzi rezhenje rinoratidza zvinhu zve beta-carotene, uye rima bhuruu uye tsvuku (plant pigment).
1. Sarudza "zvakanaka" mapuroteni uye carbonates
Zvishandiso zvine chinyorwa chema glycemic index, zvakadai sevhitatata, maabriji, mazai, hove uye zviyo zvakakwana, uye shuga yakasvibirira mashizha - agave syrup uye hookweed chirume hazviwedzeri huwandu hwehuga hweropa, dzakadai semacheka mbatata kana hupfu hwakakanyiwa.
2. Tsvaga zvokudya zvakaderera-calori: goji-berry, brokolli, nyemba nyemba, "chingwa chinoda" - kinoa. Kinoa - michero yakawanda yemichero inobva kuSouth America, ndeyemhuri yepinashi. Kinoa yakazara muprotheni, uye nehuwandu hwesimba, calcium, phosphorus, iron, vitamini B, fiber uye yakaoma makhahydrates zvinopfuura bhari, mupunga, oats uye gorosi. Harina gluten. Iine unyanzvi hwenyika. Mukuwedzera puroteni yakachena mufirimu, pane 8 amino acids inodiwa mumuviri wedu, makhahydrates, magnesium uye calcium, mineral uye mafuta, iron uye mamwe mavitamini. Nutritionists vanokurudzirwa kuti vashandise vanhu vane matambudziko nekudya, vana vaduku uye vakadzi vane pamuviri.
Muna 100 g yefirimu ine:
Mapuroteni ................................. 16.2 g
Mafuta ... 6.9 g
Calcium ................. 141 mg
Potassium ..................................... 625 mg
Iron ................................. 6.6 mg
Uye zviri nyore:
Sungai pasi pemvura inoyerera uye gadzirira maminetsi gumi nemashanu, kuwedzera zvaunoda.
Tora detoxification.
Tanga kuchenesa muviri kubva pamashizha eDandelion, kabichi, broccoli.
1. Sakanidza michero yakaoma uye miriwo inorwadza
Iyo tara inopinza iyo inopa michero acidic nemiriwo inorwadza inowedzera huwandu hwemakemikari ekudya uye ma enzymes anodiwa.
2. Inwa teji
Zvibereko nemiriwo zvinoshambidzwa nemuchena chaiwo kana ruvara rwehute, yakagadzirwa pamwe nekuwedzera kwe adaptogenic zvinhu zvinosanganisira basil uye ginseng (iyo inewo nzvimbo yekuderedza kuneta uye kurwisana kunetseka) - nokuda kwe hydration uye kunotapira chirwere chekudya uye kuchenesa muviri.
Chicken ne caraway mbeu, tomato chutney uye green tea noodles
4 servings
Kusanganiswa kwekumini, chives uye pepper inopa ndiro nehupfumi hwehutachiona hwehutachiona.
Chicken nekumini
4 mazamu makuru, mabhondi uye mazamu, mafuta omuorivhi, pini kumini, ekiii, marimu, g gorosi, furawa yeghakheheat noodles g, eiii yakagadzirwa nokuda kwekushongedza.
Tomato chutney
0,5 .1 jirasi yemarato, 1 mavhavha makuru ekiki (akachekwa), tsvuku tsvuku, akacheka kuita zvimedu zviduku, asina mahwendefa 1 tsp. ivhu kumini, 1 teaspoon sugar sugar
1. Bika chirongo chikuru chemvura yakarungwa.
2. Isai huku, borosi nemumini muhari huru. Bvisai onion pane grater yakawanda uye kuwedzera kune ndiro. Sveta lemon uwedze juisi yemononi uye zest. Wedzera tsvina yemunyu uye gadzirai nhengo dzekuku. Preheat ganda rinopisa, kubika pamusoro pemhepo inopisa kwemaminitsi mashanu rimwe nerimwe.
3. Funganisa zvishandiso zvehutney sauce muchigadzirwa chekudya usati watanga kuwirirana. Wedzera munyu kuvira. Paunenge uchidzoka.
4. Isa maood mumvura inopisa, kubika kwemaminitsi mashanu, ipapo uikandire mucolander uye unobvumira kudhonza zvakanaka. Chicken, kunwa mvura neuyu uye yakashongedzwa neeion, kushumira neodod.
1 kushumira: 465 makorikiti, 16 g mafuta (2.5 g yakazara), 38 g gorohydrates, 42 g protein, 5 g masp, 600 mg sodium (26% zuva nezuva).
Salmon yakashata neChina chibage uye mapepa ehosi
4 servings
Salmon inonyanya kugadzirisa omega-3 fatty acids, iyo inobatsira kuchengeta cholesterol. Zvakanaka kana ndiro ichibatanidza mavitamini B iri muChinese kabichi jasi, uye turmeric, ine antioxidant.
1 teaspoon miso, 1 tsp. yakatsvaga rosemary yakachena, 2 mavhavha makuru egarlic, 4 mazuru akawanda ejasoni yakagadzirwa nepeel, 1 tsp. muto, 1 tsp. mafuta omuorivhi, 2 mauto makuru eChina chinokwana 200 g yemahosi mavara, 2 tbsp. l. Mbeu yeSameame yakabikwa, pinch yemunyu.
1. Shandisa miso, rosemary, uye 1 clove yeakisi yakapwanyika. Wedzera 2 tbsp. l. mvura. Neganda rakagadzirwa, gira rutivi rwearimoni, uko pasina ganda. Bvisa hove idzi nehututi, pfeka pani yakatsvaira, inya 1 tbsp. l. mafuta. Ita maminetsi maviri, pakarepo ita maminitsi mashanu. muvheni inopisa kusvika 260 ° C.
Ngwarira kuti usasvikirira iyo ndiro.
2. Panguva ino, bvisa kabichi. Preheat 2 tablespoons emafuta emuorivhi mune ganda rinopisa (wok yekubika ndiro dzeChinese). Isa ipapo kabichi uye pea. Ita kwemaminetsi maviri pamusana wekupisa kukuru, uchikurudzira nguva dzose. Wedzera 1 clove yekiki yakapwanyika uye pinch yemunyu. Kurudzira nguva dzose kwemaminitsi 3-4. Shandura hove kubva kubate rekubika. Miti inogadzika pa 4 mahwendefa makuru, isai hove pamusoro uye musaswa nesame. Shandisai ndiro kuti iite.
1 kushumira: 568 makorikiti, 33 g mafuta (kusanganisira 6 g yakazara), 21 gramu yemakrohydrates, 47 g yeprotheni, 6 g ye fiber, 600 g ye sodium (26% yemari yezuva nezuva).
Leek
Miti inofanirwa kunge iri pamunhu wese anogadzirira.
Onion
Nguruve, michero yakawanda (anyanisi, leeks, shallots) kusimbisa leukocyte, kurwisa nemaprogenic microbes uye kunyange masero ekenza.
Fermentation Products
Yoghurts, miso (soya paste, yakagadzirwa neinoviriswa, yakawedzerwa kumasobho, anoshandiswa mu seasonings), souric cabbage uye kimchi (kimchi - kabichi) kurwisana nehutachiona uye kuputika uye zvakanyatsobatsira pakugadzira kudya, kunwa kwezvakagadzirisa uye kuumbwa kwemaruva ematumbo uye chirwere chekudya .
Carbohydrates
Zviyo zvese (zvisina kufambiswa), zvakadai sekinoa uye oats, majee, semafanana madema uye akaoneswa, zvakanyanya kwazvo mufiber, izvo zvinobatsira kubvisa cholesterol kubva mumuviri.
Herbs nezvinonhuwira
Nyeredzi, ginger, kumini uye rosemary vane anti-inflammatory properties uye vane ruzivo mune antioxidants.
Michero yakachena uye michero
Ivo vanobatanidzwa nekuderera muhutano hwekenza uye zvirwere zvepfungwa. Zvokudya zvakatsva zvakadai se broccoli, kabichi, paprika, maoriki, maonde ane mavhithamini A, C, E, K, ane ma-folic acid uye antioxidants, akadai se beta-carotene uye anthocyanin (plant pigment).
MaProteins
Tofu, nyama yehuku, nyama yemombe, hove (salmon, herring, sardines), mazai - izvo zvose zvinogadzirwa zvinopa mutumbi ine iron, kupa simba kwenguva yakareba uye kugadzira zvigadziro zvekuvaka zvemuviri.
Masai ezisiko
Makatekine - tsvina kubva mumuganda - ita magirasi uye machena chai. Imwe nzira yakasimba yekuderedza dambudziko rehutano hwemwoyo, kenza.
Mafuta
Olive mafuta, avocado, nuts uye mbeu (kunyanya walnuts, cashews, mbeu dzomupuru) inopa muviri muviri wakareba uye unoderedza huwandu hwehushutera.