"Mhuka yakazara, munhu anodya, munhu akachenjera anoziva kudya," akadaro muzivi wechiFrance Brilla-Savarin. Uye zvakaoma kusabvumirana naye, nokuti izvo zvatinodya zvinoenderana nemafungiro edu, hutano uye kunyange ukuru hwepfungwa dzedu. Neurologist David Perlmutter akadzidza ukama huri pakati pehutano hwehuropi uye chikafu kwemakore akawanda ndokusvika pakagumisa kuti kudya kwakakodzera isimbiso yekuyeuka zvakanaka uye kukwanisa kukwanisa kunzwisisa.
Kubva pakutsvakurudza kwake, akanyora bhuku rokuti "Zvokudya uye uropi" - iyi ibhuku kune avo vanoda kurarama hurefu, hune hupenyu, hwakakwana. Kuunganidza kwematare ezvokudya zvinovaka muviri kunewo nzvimbo yekuchengetedza mapepa kwezvipfeko zvine utano. Iyo inobatsira chero mukadzi upi zvake wemazuva ano, sezvavanoda nguva shomanana, nokukurumidza kuzadza nekuita zvakanaka. Edza kutanga nezvipfeko izvi zvinonaka.
Breakfast breakfast
Frittata ne zucchini, mbu cheese uye gruyere cheese
Mazai - chimwe chezvinhu zvakasiyana-siyana zvinoshandiswa, zvinoshandiswa zviri zviviri zvakasununguka uye senhengo yezvimwe zvakasiyana-siyana zvekudya. Gadzirira fritata nyore, asi inogona kuva yakanakisisa kubata kwekambani huru. Kune zvakawanda zvingasarudzwa zve frittate, nokuti dzimwe svondo nemiriwo zvinogona kushandiswa nevamwe. Heano chimwe chezvimwe zvezvokudya izvi.
Zvisungo (kwema 4 servings):
- 3 tbsp. l. mafuta omuorivhi
- 1 onion
- ½ tsp. munyu
- ½ tsp. pepper
- 450 gramu yemaspinashi mashizha
- 9 mazai makuru
- 1 tbsp. l. yemvura
- 90 g yembudzi cheese
- 1 marrow yemuriwo
- 1/3 mukombe grated cheese
Kugadzirira:
Heat 1 tbsp. l. bhuru pamusana unopisa kupisa ganda, kuwedzera eii yakagadzirwa, munyu uye pepper. Fry pamusoro pepakati yemhepo kwemaminitsi gumi nemana, zvichikurudzira dzimwe nguva kusvikira anonisi yakajeka. Wedzera sipinashi yakakodzwa, zukini, mvura uye kubika, inomutsa, 1-2 maminitsi. Ipapo urove mazai, ugofa ne crumbled mbu cheese uye gruyer.
Pfekai musanganiswa kwemaminitsi 1-2 kusvikira mitsara ikatanga kuonda. Isai pani inopisa muchoto, inotangisa kusvika 200 ° C, uye gadzira kusvikira wagadzirira kwemaminitsi 10-12. Shingairira kupisa.
Kudya
Saladi nemishonga yemakwenzi uye balsamic kupfeka
Iyi saridhe inogona kushandiswa sekunakirwa kwedzidzo huru, uye zvakasiyana, sechingwa chemasikati kana kudya kwemasikati, kunyanya kana iwe ukawedzera puroteni duku (somuenzaniso, zvidimbu zvekuku, hove kana steak).
Zvishandiso (kwema 6 servings):
- 4 makapu musanganiswa we lettuce mashizha
- 1 mukombe weparsley
- ½ mukombe yakatswa anyanisi
- ½ mukombe wekusanganiswa kwemishonga yakanaka (watercress, mbeu yemasitadhi, coriander, gavakava, sage, mint)
- 50 g walnuts
Kune 200 ml refills:
- 60 ml yewaini yebharisamu
- 2-3 clove yegariki
- ½ shallot bulbs
- 1 tbsp. l. Dijon masitadhi
- 1 tbsp. l. rakaoma kana rosemary itsva
- 1 lemon
- 1 tsp. munyu
- 1 tsp. pepper
- 100 g yamafuta omuorivhi
Kugadzirira:
Sakanidza mundiro yakabikwa lettuce, chives nemiriwo, wedzera nutswe. Kuzadza, kurova anyezi yakagurwa uye garlic nevhiniga, mashudi, juisi, rosemary, munyu uye pepper. Zvishoma nezvishoma uwedzere mafuta kune ichi chisanganiswa kusvikira emulsion inoumbwa. Wedzera hafu yekupfeka kune saladhi, kusanganisa uye kushumira. Chengetedza mafuta mufiriji.
Couscous kubva pauriflower
Edza kugadzirira chikafu ichi sechinhu chakakosha chinotsiviwa nemashizha-ane mativi - mbatatisi, mupunga kana tsika yekwenyuka. Muchigadzirwa chokubika, unogona kuwedzera maorivhi akachekwa kana chechina yegirasi ye grates parmesan kune cauliflower - izvi zvichapa ndiro iyo inonhuwira yakaisvonaka.Zvishandiso (zve 2 servings):
- 1 musoro weholiflower
- 2 tbsp. l. mafuta omuorivhi
- 2 clove yegariki
- ¼ mukombe yakabikwa nemisidhari makungu
- ½ bunch of parsley
Kugadzirira:
Gurai musoro mu inflorescences, shenura uye uvaye muzvokudya zvekudya kusvika kuhukuru hwezviyo zviduku. (Unogona kuvhara musoro wakatsvuka pa grater yakawanda, uchisiya chete chigutsa.) Isa zvakakoswa garlic, marimu uye parsley mune ganda guru rinopisa nemafuta anotangira. Wedzerai kabichi uye musimbe, iyo inokurudzira, kusvikira yakatsvuka
Chicken nemonamu muto
Kubva kunhu, sezvamunoziva, unogona kubika zvakawanda zvakasiyana siyana. Iyo yakagadziriswa yakagadziriswa yakakodzera yakakodzera kudya kwemanheru kana kudya kwemanheru.
Zvishandiso (kwema 6 servings):
- 6 chicken fillets pasina ganda
- 1 tbsp. l. mutsva rosemary mashizha
- 2 clove yegariki
- 1 shallot
- 1 lemon
- 110 g yamafuta omuorivhi
Kugadzirira:
Gadzirira marinade: sanganidza sliced rosemary uye shallots, garlic yakagurwa, wedzera zest uye juisi. Sakanisa zvinhu zvose namafuta omuorivhi, zvishoma nezvishoma whisking. Isai mazamu ehuku mune imwe kubika kuitira kuti zvikwanise mune rimwechete. Dururirai marinade, pedyo uye firiji kwemaawa maviri kana usiku hwose. Preheat oven kusvika 175 ° C. Zvimedu zvemafuta zvinoshandiswa zvinoshandiswa kune rimwe gorosi rinobikwa uye kubika kwemaminitsi makumi maviri nemashanu, kusvikira yabika. Shumira nedivi rega rega yemiriwo yakabikwa kana saladi.
Kudya
Hove dzakabikwa muColdonnay
Chii chingave chiri nyore kupfuura kubika hove yako yaunoda, kuwedzera kwairi muchero unopisa wakanaka! Muchidimbu chinorongwa, muto unogadzirirwa saumoni, asi unobatanidza zvakanaka nehove chena. Chero mamiriro ose ezvinhu, edza kusarudza chete hove dzakasvibiswa dzakabatwa munharaunda yemhuka.
Zvisungo (kwema 4 servings):
- 4 saumoni anochera (ane ganda)
- 110 g yemafuta akaoma yemafuta (konazi kana cocoa butter)
- 240 ml chardonnay
- 2-3 tbsp. l. Dijon masitadhi
- 3 tbsp. l. capers
- 1 lemon
- 2 tsp. dill
Kugadzirira:
Nokuda kwemuputi, fungidza bhotela muhombodo pamusoro pekunze kwekunaya, kuwedzera chardonnay, masardard, yakashambwa capers uye juisi. Iva nemaminitsi mashanu kuti upinde doro, uwedzere dill yakagadzirwa. Isai hove iri pahombodo pasi peganda. Dururira muto uye ugobika kwemaminitsi makumi maviri muvheni, uchitanga kusvika ku 220 ° C. Yakagadzirirwa hove pakarepo inoshumira, nguva yekushisa nemashizha egirini uye kupfeka garlic.
Uye zvekudya
Chocolate truffles
Truffles inogadzirwa neimba inogadzirwa zvakanaka, iyo inogona kugadzirirwa kuuya kwevaenzi. Izvo zvakanyanya zvakanakisa chokoti, iyo inonakidza zvikuru iyo truffles ichava. Uye usatya kutedza zvinonhuwira, uchizvishandura zvichienderana nemafungiro ako.
Zvishandiso zve 30-40 truffles:
- ½ mukombe wakaputirwa kamu cream
- 1 tsp. kunakidza (almond, orange, vanilla kana nerudo rwehuni)
- 225 g ye chocolate yakashata (ine cocoa inenge inenge 70%)
- Poda yekocoa kana nhungwe dzakapwanyika yekuputika
Kugadzirira:
Muchikwata chiduku, tora kirimu kumota. Wedzera tambo. Mune imwe mudziyo, bvisa chokoti, uidururire nechokutura uye urega musanganiswa kutanga uite kuti uite hunoenderana, uye wozochera muchitsiko chemavira. Pashure pacho, isa mufiriji kwemaawa maviri.
Uine kiyipuni inotakura musanganiswa, fambisa mahwendefa acho nemamita maviri masendimita maviri kubva paupamhi, uise pabhokisi rakagadzirwa nechechi, uye uisiye usiku hwose mufriji. Mangwanani, fura mabhora mukocoa powd kana nuts. Muzvinyorwa zvakasimbiswa, truffles dzakagadzirwa zvinogona kuchengetwa mufiriji kwevhiki.
Uye zvino runyorwa rwezvimwe zvinobatsira zvinokurudzira uropi
DHA. Dokosahexaenoic acid inokosha omega-3 fatty acid mumuviri. Iyo ipfuma chaiyo inogona kudzivirirwa pakunetseka, kukanganiswa kwepfungwa dzakasiyana, kurasikirwa kwekwaniso yekucherechedza nekufungisisa. DHA inowanikwa muhove, kunyanya muarimoni, pamwe chete ne microalgae uye marine molluscs.
Turmeric. Kuchengetedza, izvo zvinoderedzawo njodzi yekurapa zvirwere zvepfungwa. Hazvina maturo zvakashandiswa kwezviuru zvemakumi emakirini eIndia neChina. Curcumin inobatsira muviri kubudisa antioxidants yakawanda. Nezvo, unogona kuisa muitiro wekumanikidzwa kune varwere vane hutachiona hwehutachiona, kuvandudza glucose metabolism uye kuderedza shuga yeropa.
Resveratrol. Imwe inobatsira inoshandiswa nemimwe michina. Murumbidze kwaari iwe unotarisa zviri nani uye unonzwa uchiri muduku. Resveratrol inokwanisa kurwisana nemakumbo, kuvhiringidza uye kuchinja kwehutano huri muuropi, kubatsira mwoyo, kubvisa kushandiswa kwemasero emafuta. Inowanikwa mu-blueberries, mazambiringa matsvuku, waini uye mapeji.
Probiotics. Mishonga ine ma microorganisms ichavandudza uropi hunoita basa, kusimbisa hutachiona, kuderedza kushushikana kwepamusoro uye kubatsira kubvisa kuora mwoyo. Probiotics inoshandura kugadzirisa, uye inokurudzira kutakura dopamine uye serotonin, iyo inodiwa neuropi yedu.
Koconut oil. Inokurudzira kuora muviri uye inosimbisa maune immune system. Inobatsira kurapa zvirwere zveurourogenerative uye kurwisa kupisa. Inwa imwe yepuniki yezuva nezuva kana kuwedzera kune zvekudya kuitira kuti uropi hushande zvakakwana.
Alpha-lipoic acid. An antioxidant iyo inobatsira masero europi, kuchinjazve chiropa, kuderedza kuwanda kweshuga muropa, zvichikurudzira kushandiswa kwecholesterol nekuderedza zvinoitika zvehupfu pamuviri. Alpha-lipoic acid inokonzerwa nemuviri, asi inogona kushandiswa zvakare kuwedzera mumashiripiti.
Vitamini D. Haisi kungoita kuti kuve nekisiki yakagadziriswa, asi inodzivirira huropi kubva pamigumisiro yekusununguka kwemasimba uye kunoderedza ngozi yezviremara. Inowanikwa mune hove yemafuta, mashizha, mamwe masango mushroom (somuenzaniso, mu chanterelles), mbiriso.
Iva noutano hwakanaka uye kubudirira, idya zvakanaka!
Mifananidzo kubva mabhuku eimba yekudhinda "Mann, Ivanov naFerber" (inowanikwa neimba yokudhinda).