Chinangwa: muhomwe ine ruzivo rwechimiro. Zvaunosarudza: maarmond
Sezvinoratidzwa neBritish Journal of Nutrition, vakadzi avo vhiki imwe vaidya makumi mapfumbamwe makumi matatu nemazana makumi matatu nemazana mana nemakumi matatu, vakagamuchira makirogiramu makumi manomwe chete! Mune chokwadi ichi, hakuna chinhu chisina kujairika: nutswe akavakonzera ivo kuti pavanodya uye vanodya kwemajairo ezvidzidzo vakadya zvishoma. Uyezve, fiber mu nut haina kubvumira kufanana kwezvikamu zve "almond" makori. Kuti uwane zvinoguma iwe pachako, edza zuva rimwe nerimwe kuti udye zvishoma zvitsva zvemukati-mangwanani mangwanani, uyewo uzvisiyanise ivo neyekugara kwete ye-calorie zvokudya. Nzira yekubika: kuwedzera marimu kune saladhi kana kusasa nemiriwo yakagadzirwa.
Chinangwa: kusimbisa mapfupa. Zvaunosarudza: Parmesan
Mushure memakore makumi matatu, mapfupa emapfupa anotanga kurasikirwa ne calcium uye mamwe emaminera, izvo zvinogona kutungamirira ku osteoporosis. Kuti udzivise chirwere ichi kubva pakukubata iwe usina kuziva, zvakakosha kutanga kudzivirira nokukurumidza. Ichokwadi, yogurt nemukaka zvichakubatsira kuti uwane tsika yezuva rimwechete yemamiriyoni 1000, asi ndiani anoda kuidya katatu pazuva? Dhidzai zvinodyiwa neparmesan. Muna 30 gramu yeiyi cheese - inenge 340 mg ye calcium, asi muSwitzerland chete 200 mg! Nzira yekubika nayo: smear chikamu chechi neuchi uye shandisa sehovha.
Chinangwa: kudzivirira kutonhora. Zvaunosarudza: maapuro
Maererano nemushumo weNational Academy of Sciences yeUnited States, vanhu vane makore pasi pemakumi matatu vane mikana yekutambura nekutambudzika kupfuura yehupenyu huno. Masayendisiti anotsanangura izvi kuburikidza nekuti mumakore makumi maviri muupenyu hwevanhu vose pane kuchinja kukuru - kubva kusarudzo yekupedzisira yebasa kumuchato. Nemhaka yeizvi, hutachiona hwemakemikari anokonzerwa nekushungurudza hunosimudza uye huzungunusa maitiro ezvirwere zvemuviri. Ndokusaka pazera remakore makumi maviri nemaviri zvakaoma kubata chipando kana chirwere. Kuti varege kunyorera, vechidiki vanofanira kunamatira kumutemo wekudya apulo zuva. Iine quercetin - ine simba rinopesana nenyama, iro rinowedzera kudzivirirwa kwemuviri. Sezvo zvidzidzo zveAppalachian University yeU.SA zvinoratidza, 5% chete yevanhu vakashandisa quercetin vairwara neAAR munguva yechando. Vaya vasina kurega antioxidant, vakarwara 40% kakawanda. Nzira yekubika nayo: cheka muzvimedu uye wedzera kune muchero wemichero. Kana kuti uitakure newe sechingwa.
Chinangwa: kusimbisa simbi "nhoo". Zvaunosarudza: lentils
Mushure memakumi maviri, mutumbi uchiri kukura, saka unoda zvimwe zvokudya zvinovaka muviri kupfuura kare. Lentil inodhura uye isiri-ine utano hwepuroteni, fiber uye antioxidants. Mukuwedzera, kapu yehairi yakagadzirwa yakagadzirirwa ine chetatu chemazuva ose emidziyo yesimbi. Ichi chinhu chikamu che hemoglobin, inopa okisijeni kune yese sero mumuviri wedu - kusanganisira masero europi. Maererano nekuongorora, 12% yevakadzi vechidiki vane hemoglobin level pasi pe13, iyo inoratidza kusakosha kwesimbi mukati mokudya. Izvi zvinogona kukonzera kupera ropa. Maererano neAmerican Journal of Clinical Nutrition, kushayiwa kwesimbi mumudzimai wechikadzi kunotungamirira kushanda kwepasi nekutsanya kukuru. Nzira yekubika: kubika kusvikira wakagadzirira uye kushanda patafura nemiriwo mitsva.
Chinangwa: kugadzirira kudya kunobatsira uye kusaparadzwa. Zvaunosarudza: shrimp
Kubika pamba inzira yakanaka yekuchengetedza mari. Zvisinei, vasikana vakawanda havafariri kupisa mukati mekicheni, saka vanosarudza sarudzo "inopisa-uye yakagadzirira." Pakupedzisira, vanodya zvisina kunaka uye vanoita uremu. Aokunda-kukunda chisarudzo kwavari ndeye shrimp. Izvo hazvina mari, uye vanobika maputi aya haazove akaoma.
Chinangwa: chakanaka, kunyange ganda. Zvaunosarudza: broccoli
Icho chinosvika kuti iyi yemiriwo inogona kudzivirira kuonekwa kwemakwenzi. Imwe mukombe wekorogi ine musimboti wezuva nezuva wevhitamini C, izvo zvinodiwa pakugadzirwa kwe collagen. Iye ndiye anokonzera kuoma uye simba reganda. Uyewo, broccoli ine beta-carotene, iyo mumuviri wedu inoshandiswa kuva vitamini A. Ikupedzisira inokurudzira kuvandudzwa kwemasero eganda, uye inotarisa vaduku. Broccoli antioxidants inosimbisa masimba omusikirwo, uye inonyanya kubudirira kuchengetedza ganda kubva kune ultraviolet chiedza. Nzira yekubika nayo: kubika mune boiler maviri uye kuwedzera maorivhi.
Chinangwa: kuwana hurumende yemakhahydrates pasina kukuvadza pachiuno. Zvaunosarudza: mbatata
Mbatatisi ine zvinhu zvakakomba zve-carbohydrates zvinobatsira kudzora uremu, kunze kwekuti, haisi yakanyanya--koriori, mushure mekunge tuber ine ganda rinongodhonza 100 kcal. Uyezve, kune pasiyo yakawanda mumudzi wezvibereko kupfuura mubhanana, saka iyi yemiriwo ichave yakakosha kune vakadzi vane huwandu hweropa (potasium inoderedza iyo). Kuti uwane huwandu hunobatsira, zviri nani kusarudza mbeu dzakasanganiswa. Vanotora nguva yakareba kuti vatsve uye vaudzire manzwiro ekuti satiety zvakanaka.
Chinangwa: kuwana zvakanyanya pane imwe neimwe. Zvaunosarudza: sipinashi
Vakadzi mushure memakumi matatu vari kusarura pane zvekudya - vanoda kushingaira uye kuchengetedza utano hwavo nevana vavo remangwana. Asi, nhamo, zvishuvo zvavo hazviwanzoitiki. " Kuita zviroto zvekudya kwakakodzera kuva chaiye, wedzera sipinashi kune kudya kwako. Mukapu yevatsva mashizha - 5 kcal chete uye imwe nzvimbo yekuchengetedza zvinhu zvinobatsira: mavitamini K uye B, calcium, magnesium, uye folic acid. Calcium uye magnesium inodzivirira mafupa emapfupa kubva kuhutano hunoenderana nemakore, uye mavitamini uye folic acid zvinodzivirira pakusangana nematambudziko munguva yekusununguka kwemangwana. Nzira yekubika: shandisa panzvimbo ye lettuce. Chinhu chikuru - shandisa sipinashi negarisi uye shandisa sendivi kana kuti sanganise nespaghetti.
Chinangwa: zviite iwe wakatapira. Chii chaunosarudza: chocolate tsvuku
Hazvisi chakavanzika chokuti chokoti chinonyatsomutsa mafungiro, asi ndezvipi zvinodzivisa zvakare kujekesa izvi? Sezvo kutsvakurudza kwave kuratidza, kune vanhu avo mukati memavhiki maviri vakadya anenge 45 g (200 kcal) zvezvokudya zvezuva, kusanyanya kushungurudzika hormone, cortisol, yakagadzirwa. Kana pane zvakawanda zviri muropa, ipapo mukana wekuwana kuora mwoyo, kuwandisa, dambudziko rehope, mwoyo uye dzimwe zvirwere zvinowedzera. Uyezve, kusunungurwa kwakasimba kwe cortisol muropa kunowedzera kuwedzera. Nokufamba kwenguva, izvi "mitambo yekusimudzira" inogona kukonzera kuderera kwemishonga - uye kurwisa kwemwoyo. Chinhu chinonakidza: Masayendisiti eItaly akasvika pakagumisa kuti chokoreti vanoda vane 6% muzasi kudzvinyirira kupfuura avo vasingadyi. Kuti uwane zvakanakisisa kubva kune zvinonaka, sarudza matayiri ane 70% zvinyorwa zvekocoa nyemba. Nzira yekubika: inyauka zvikamu zvitanhatu pahofu - uye uduruke muchero wemichero.
Chinangwa: kugadzirira muviri wekuita pamuviri. Zvaunosarudza: mazai
Vakadzi vakawanda vanotarisa pamuviri vanoziva nezvekubatsira kwe folic acid. Asi vazhinji vavo havazivi kuti vanaamai vari mberi vachada chimwe chinhu - choline. Iyo ndeye mavitamini eboka B uye inhengo yemasero emuviri, kusanganisira uropi. Zvidzidzo zvemhuka zvakaratidza kuti kudya kwakakwana kwecholine kunogona kukanganisa kukura kwehuropi hwe fetal. Nokudaro, vakadzi vane pamuviri vanofanira kudya zvinokwana 45 ° mg ye vitamini iyi pazuva (mune rimwe jai - rinenge 125 mg). Nzira yekubika nayo: kubikai mazai, kutema muzvimedu uye kuwedzera kumashizha emiriwo anoshandura chifananidzo chacho muuropi, uye inochengetedza lens kubva kumavirai e ultraviolet. Mukombe wechitsvuku hwakatsvuka, tsvuku, tsvuku tsvuku ine maitiro maviri ezuva rimwe nerimwe e vitamine C (izvi zvakapetwa kaviri pane imwechete yemarangi), uye 6 mg yeLutein uye 562 mg ye zexanthin. Masayendisiti paYunivhesiti yeSydney akawana kuti kana ukawana zvinopfuura 743 mg zvezvinhu izvi zuva rega rega, unogona kuderedza dambudziko rekuchinja kwehutano mumakore ekuma 30%! Nzira yekubika nayo: bvisa muzvidimbu uye uise muzinga rinopisa kana kubika mukati mevheni, kunotonhorera, nguva negoriki, mafuta omuorivhi uye munyu.
Chinangwa: kubhadhara zvakare. Chinofanira kusarudza: pasta kubva muupfu hwegorosi rose
Mup-spaghetti-zviyo zvakawanda, vitamini B yakawanda, iyo inobatsira muviri kuti uchinje zvokudya mu makoriyori. Kusiyana nepasita yakazara, ine fiber. Iyo inodzivisa kupinza kunopinda mune shuga yeropa uye inopa hutsika hwakasimba hwemagetsi. Iyi dzimba inotengeswa nezviyo zvakawanda, asi pakugadzirira kwavo vakadzi kazhinji havana nguva. Ne macaroni, haufaniri kukakavara kwenguva yakareba-iwe unozvikanda mumvura inodziya, uye uronga! Sezvo Dhipatimendi reMari reUnited States rinotaura, hafu yenhamba yakakurudzirwa (3 servings) yezviyo neupfu inofanira kuva kubva kumunda wose. Vakadzi mushure memakore makumi mana vari nani kuti vadye chete zviyo-zviyo zvezviyo, kunyanya kumba. Nezera, metabolism inononoka, kuwedzera kunowedzera, asi izvi zvinogona kudzivirirwa. Sezvo zvidzidzo zvitsva zvevana vekuAmerican vane zvekudya zvakaratidzwa, vanhu vanosarudza pasta uye chingwa chezviyo zvakakwana vanowana zvishoma pane imwe kirogiramu. Kusiyana nekuzara-zviyo, zviyero zvechingwa chena uye chingwa chakabikwa zvine zvakawanda zvishoma-shamwari yepamusoro yechiuno chiuno. Nzira yekubika nayo: kubika, kusvina namafuta omuorivhi uye kushanda patafura nematumisi muto kana kubika pasta nemiriwo yakakangwa. Edza kudzivisa mafuta akachena masukisi. Kana iwe ukarayira pasta mune imwe resitorendi, rega kubva kune ndiro nebhekoni uye urege imwe chikamu chechizi.
Sungai nemvura inodziya 8 skewers yemapuranga uye ivai nechero. Cheka maapuro muzvidimbu 7-8 mm marefu. Muchikamu chiduku, funganisa vhiniga ne 1 kikapu yamafuta omuorivhi, kapu yeuchi uye basil. Isa shrimps nemaapuro ipapo, kuitira kuti chidimbu chimwe nechimwe chifukidzwe marinade. Isai ndiro mufiriji kwemaminitsi makumi maviri nemaviri. Pakati pezvimedu uye maapuro marinate, tarisira lentils. Sungai pasi pemvura inoyerera mumuswee. Muchopu, kupisa 1 tsp. mafuta omuorivhi, wedzera makaroti uye celery uye apfuure kwemaminitsi 3-5 kusvikira miriwo inononoka. Wedzera lenti, kuwedzera mvura, kuunza kumota, kuderedza kupisa uye kubika pasina kuvhara chivigiso kwemaminitsi 15-20. Lentils dzichava dzakanyorova, asi mbeu inofanira kuramba yakasimba. Apo lenzi iri kuwedzerwa, kushandura, kudira apulo uye shrimps pane skewers: mumwe nomumwe anofanira kunge ane zvikamu zvitatu zveapuro nema shrimps. Pisa ganda rinopisa uye grill the kebabs kwemaminitsi mashanu kune rumwe rutivi kana kuti shrimp inenge iine pink uye maapuro ari nyore. Sakanidza zvose zvinoshandiswa pakuzadza mundiro. Kubika lenzi, kuwedzera maarimondi, kupfekedza nekugwedeza ndiro yacho zvakanaka kusanganisa zvose. Isa lenzi pamaplateti, pfeka pa 2 skewers. Muchikamu chimwechete (2 skewers ye shish kebab uye 1/2 mukombe we lentil): 505 kcal, 15 g emafuta, 59 g emahydrohydrates, 35 g eprotein, 18 g ye fiber. Cheka chikamu muzvimedu zvina. Bvisa gorofu, gonera nemafuta, gadzira garlic uye fry muyocheka. Shumira ne tart. Mune chikamu chimwechete (chidimbu chetart uye 1/4 baguette): 438 kcal, 21 g mafuta, 38 g makhydrates, 25 g protein, 7 g fiber.
Pasita nemapuranga, mushwa uye sardine
4 servings
Kugadzirira kwemaminitsi gumi
Kugadzirira kwemaminitsi 25
• 1 tbsp. l. + 2 tsp. mafuta omuorivhi
• 1 kapu yepamusoro yakatsvuka bhero tsvuku
• 220 g yepasta yose-zviyo
• 1.5 makapu emuorivhi akachekwa (mushonga, vatsvene kana portobello)
• 1h. l. yakagurwa zvakanaka parsley
• 1/4 tsp. dry oregano
• 2 clove dzakagurwa zvegariki
• 2 tsp. mumonia
• 2 mitsara yemagiramu zana emakadheni ekakinini mumafuta
• 2 tsp. yakagadzirwa bhesil yakachena
• 1/4 tsp. munyu
• Pepirisi yakasvibiswa mutsva
Mukushumira imwe:
(1.5 makapu epa pasta): 371 kcal, 13 g mafuta, 46 g goroidha, 20 g protein, 7 g fiber.
Bika mvura yepesa. Preheat oven kusvika ku88 degrees. Mune guru guru rinopisa kupisa i Art. l. of olive oil. Isai pepper uye mushwa mairi uye muise muvheni kwema5-7 maminitsi. Nyaya neparsley, oregano uye garlic 2 maminiti asati agadzirwa. Isai pasi panoita mvura inodzika uye gadzirai maminitsi 9-10 kusvikira muhedheni ichiti. Paunenge uchigadzira miriwo uye pasta, zvirongo zvakazaruka zvemasadhidi uye fry iyo mucheka kana mune frying pani kwemaminitsi matanhatu kune rumwe rutivi. Bvisa kubva kupisa uye bvumira kuti utonhorere, uye wozopwanya kuita zviduku. Itai kuti pasta, miriwo, mushroom uye sardine, nguva ye 2 tsp. mafuta omuorivhi, basil uye juisi. Wedzera munyu uye pepper kuti uite. Paridza pa 4 mahwendefa uye ushumire.