Umthetho oyinhloko wokudla okulwa ne-cellulite ungaphansi kokuthi "ama-carbohydrate okusheshayo" namafutha agcwele, amavithamini amaningi, ama-antioxidants kanye ne-fibre. Udinga ukuphuza okuningi ketshezi - okungenani amalitha amabili ngosuku. Lokhu kuzokusiza ukuqeda ngokushesha ubuthi bese ulondoloza izinga eliphakeme lokudalwa kwamathambo.
Yenza okuthandayo kulabo ukudla okuqukethe inkomba ephansi ye-glycemic (GI), okungukuthi, leyo mikhiqizo engabangela ukugxuma okubukhali ekushukela kwegazi futhi ingabhubhisi ukukhushulwa kwamafutha okwehlisiwe. Ukunciphisa inkomba ye-glycemic emzimbeni kuzosiza inhlanganisela efanele yemikhiqizo. Isibonelo, udinga ukudla i-pasta ngemifino. Uma umkhiqizo usuqedile futhi uchotshoziwe, i-GI yayo iphezulu. Ngakho-ke iphariji ye-buckwheat iyoba usizo kakhulu, futhi isilwane singcono kune-semolina porridge.
Imifino kufanele idliwe yasha, ingabilisiwe. Iqukethe ama-antioxidants amaningi namavithamini. Yize kukhona okunye okunye: izaqathe kanye utamatisi ziwusizo kakhulu esimweni sezintambo. Kodwa uzowudla imifino ukuthi ungabalulekile kangakanani. Kubalulekile ukuthi inombolo yabo izoba yini. Ukudla Anti-cellulite - isipinashi, ukholifulawa, utamatisi. Lezi zitshalo ziqukethe i-lecithin eningi, esiza ukuqinisa isikhumba. Ama-Antioxidants azokunikeza amajikijolo nezithelo ze-citrus, kanye ne-ikhabethe, isisu se-asparagusi nesilimo esidliwayo esinamagatsha anamanzi kuzosiza ukugcina ibhalansi yamanzi.
Kubalulekile ukuthi ukudla kwakho kuqukethe amavithamini B, E no-C, kanye nama-amino acids, i-calcium, i-potassium, i-iodine. Konke lokhu kungatholakala ngezinhlobo zamafutha ezinhlanzi, izinkukhu, ubhontshisi, izilwane zasolwandle, i-broccoli, i-oatmeal, i-bran, iphakathi.
Kubalulekile ukuyeka ushukela nosawoti. Uma ungeke uzikhiphe ngokuphelele ekudleni kwakho, faka ushukela omhlophe ngosundu, nosawoti - nge-Himalayan noma emanzini amakhulu. Ukwazi ukuthi yimiphi imikhiqizo ewusizo ekudleni kokulwa ne-cellulite, ungayifaka ngendlela efanele ukudla kwakho. Futhi uma ufuna ukuyihlukanisa ngezitsha zokudla okumnandi, ke ukupheka okulula.
Imiqulu yomsakazo iwela
I-meat shrimp iqukethe selenium ne-zinc, okusheshisa izinqubo ze-metabolic.
Ukuze ulungise imiqulu nge-shrimps, uzodinga: 150 ama-shrimp ahlutshiwe, amaphepha angu-12 elayisi, ama-gram angu-20 we-rice noodle, i-1 gherkin, i-1 isanqante, i-30 gdaykona.
Ske utshani utshani, izaqathe kanye ikhukhamba. Ukulungiselela ama-noodle (ngokusho kwemiyalelo). Iphepha le-rice langaphambi kokugcoba emanzini afudumele, kodwa ungawacindezeli, ngaphandle kwalokho amashidi azovuvukala. Thatha ishidi, faka imfucumfucu, ama-noodle nemifino kulo, bese uyigquba. Khonza ama-spring rolls nama-prawns kangcono nge-soy sauce kanye ne-rice uviniga.
I-saumoni ecwebeziwe ne-sesame ne-asparagus
I-Salmon iqukethe amafutha amaningi e-omega-3 awusizo, okudingekayo ukuze kukhishwe isikhumba.
Ukulungisa i-saumon, uzodinga izithako ezilandelayo: izibopho ze-salmon ezingu-300, amafutha omnqumo nama-asparagus ayishumi. I-marinade: i-pair of denticles, i-aple cider uviniga, i-soy sauce namafutha we-sunflower ahlanziwe, i-sesame ethosiwe, i-pepper nosawoti ukunambitha. I-sauce: i-sauce eyodwa ye-sauce, i-sesame yamafutha, i-rice uviniga, i-sesame ethosiwe noshukela ushukela.
Okokuqala hlanganisa zonke izithako ze-marinade. Nciphisa i-salmon fillet ku-marinade bese uyithatha isikhathi sehora efrijini ukuze ihambe kahle. Bese uhlanganise zonke izithako ze-sauce. Uma ucwecwe, ukushisa ihhavini kuya kuma-degrees angu-180, gcoba isitsha sokubhaka ngamafutha omnqumo bese ubeka i-fillet kuyo. Bhaka i-saumon imizuzu engu-15. Nakuba i-salmon isiphekiwe, ubilise isilimo se-asparagus ngamanzi abilayo imizuzu emithathu. Ngaphambi kokukhonza, faka zonke izithako esitsheni, uthele u-sauce bese uhlobisa ngamaqabunga e-ulethisi. Bon appetit!
Flan kusuka ricotta nge greenery and tomato pesto
I-Ricotta iqukethe ama-potassium amaningi ne-calcium, futhi utamatisi ucebile e-lecithin, okusiza ukugcina isikhumba sidle.
Ukuze ulungise le dish uzodinga: 750 amagremu of ricotta, amaqanda 3, 70 amagremu of parmesan grated, 4 wezipuni of fresh oregano oqoshiwe kanye basil, parsley, paprika, usawoti kanye pepper ukunambitha. I-pesto pesto, thatha: 1 utamatisi, i-pair of denticles, utamatisi omisiwe angu-70 emafutheni, amathisipuni angu-4 aqoshiwe (mhlawumbe umsedari), i-100 ml yamafutha omnqumo.
Hlanganisa zonke izithako ze-pesto ku-blender. Ungakhohlwa usawoti kanye nopelepele. Bese ushaya i-ovini ngama-degree angu-180, gcoba amafutha lapho uzobhaka khona. I-Ricotta, imifino kanye namaqanda ukuxuba nomxube, bese ufakwa kwisidlo sokugaya. I-flan kufanele ibhakwe ngehora kuze kuvele i-golden crust. Fafaza ngamafutha omnqumo ngaphambi kokukhonza nokufafaza i-paprika. Khonza nge-tomto pesto.
Isaladi ye-anyanisi ebomvu ebhakabhaka, i-avocado nesipinashi
Isipinashi nama-anyanisi aqukethe ama-antioxidants amaningi, namafutha e-avocado - ama-monounsaturated yemifino.
Ukwenza lesi saladi uzodinga: 2 anyanisi obomvu, isipinashi esingama-200, amafutha omnqumo, ama-avocado amabili, ijusi lemon elilodwa. I-refueling: amafutha omnqumo, uviniga obhalsamu, usawoti kanye nopelepele ukunambitha.
Sika u-anyanisi zibe yizicucu ezingu-8. Bese upheshisa ihhavini ngama-degree angu-180, ugcobe i-baking sheet ngamafutha bese ubeka u-anyanisi kuso. Bhaka amaminithi angu-20, bese ususa futhi upholile. Ngesikhathi u-anyanisi ebhakwa, peel bese usika i-avocado, ufafaze ngejamu lemon. Engeza isipinashi sopinashi, u-anyanisi okhuhliwe engeza isaladi zonke izithako zokugqoka. Hlanganisa konke kahle bese uletha etafuleni.
I-cream - ukholifulawa nesobho se-broccoli
I-broccoli iqukethe amavithamini C amaningi, okwenza ukuba kuvezwe i-collagen.
Ukuze wenze isobho uzodinga: ama-300 amagremu ama-inflorescences ka-caulifulaza nama-broccoli inflorescences, 500 ml ubisi nosawoti, pepper ukunambitha.
Le isobho ilungiswa ngokushesha futhi kalula. Hlanganisa yonke iklabishi enclorescences encane. Bese uphonsa emanzini abilayo bese upheka kuze kube yilapho usuqedile. Uma iklabishi isilungile, cwilisa umhluzi (shiya kuphela okwesithathu), neklabishi ku-blender. Ngemuva kwalokho, shiya i-pure kusuka iklabishi futhi epanini yengeze ubisi. Ngaphinda ulethe isobho ekubileni bese ukhonza ushisayo. Bon appetit!
Isifuba sezinkukhu ezihliwe nge-mango salsa
Encelweni yenkukhu iqukethe amaprotheni amaningi namafutha amancane. Iprotheyini iyadingeka ukuvuselelwa kwamaselula.
Ukuze ulungise le dish uzodinga izithako ezilandelayo: 2 izinkukhu amabele (ngaphandle kwesikhumba), ijusi kalamula, usawoti kanye pepper, amafutha yemifino (ungathatha amafutha omnqumo). I-salsa, thatha: uhhafu we-anyanisi obomvu omncane, u-140 g umango, i-lime juice, uhhafu wesiliva, amaqabunga ase-basil.
Okokuqala, lungisa i-salsa. Ngenxa yalokhu, hlanza anyanisi oqoshiwe, imango, basil kanye nesilili. Konke ukugcoba nge-lime juice, usawoti futhi ubambelele isigamu sehora. Ngesikhathi i-salsa izoqhubeka igxiliwe ukusika amabele ezinkukhu ngesigamu, ufafaze ngamafutha omnqumo nosawoti. Fry inyama eboshwe (imizuzu emine ngakwesinye icala). Lapho amabele ekulungele, beka ukudla kwabo. Khonza nge-mango ne-salsa. Bon appetit!
Bheka okuhle, ube mncane futhi ujabule ukudla kakhulu. Namuhla, ngenxa ye-intanethi, ungathola izindlela eziningi zokupheka zokudla nezokulwa ne-cellulite zezinhlobonhlobo zezitsha kumnandi wakho. Buka ukudla kwakho, futhi uzohlale uhlala ngendlela efanele.