Injongo: isiphuzo esinenzuzo kulo mfanekiso. Okumele ukhethe: ama-alimondi
Njengoba kuboniswe iBritish Journal of Nutrition, abesifazane ababesesontweni badla ngamantongomane angu-36 ngesisindo esiphezulu se-344 kcal, besithola kuphela amakholori angu-77 kuphela! Kulokho, akukho lutho olungavamile: ama-nati awanqabile ukuthi ngesikhathi sekudla futhi sidla abahlanganyeli bokuhlolwa badla kancane kakhulu. Ngaphezu kwalokho, i-fibre enambini ayizange ivumele ukufana kwezingxenye zamakhalori "ama-almond". Ukuze uzwele umphumela kuwe, zama usuku nosuku ukuze udle amantongomane amantombazane okudla okuphakathi kwansuku zonke, futhi uwahlukanise ngokudla okuvamile okungewona ukhalenda. Indlela yokupheka: engeza amantongomane ku-isaladi noma ufafaze imifino enamanzi.
Injongo: ukuqinisa amathambo. Okumele ukhethe: i-Parmesan
Ngemuva kweminyaka engama-30, izicubu zethambo ziqala ukulahlekelwa i-calcium nezinye izimbiwa, okungaholela ekutheni i-osteoporosis ivele. Ukuvimbela lesi sifo ukuba singakuboni, kubalulekile ukuqala ukuvimbela ngokushesha ngangokunokwenzeka. Yiqiniso, i-yogurt nobisi kuzokusiza ukuba uthole isimiso nsuku zonke sika 1000 mg, kodwa ngubani othanda ukuwadla kathathu ngosuku? Shintsha ukudla nge-parmesan. Ku-gramu angu-30 yalesi ushizi - cishe ama-340 mg we-calcium, kuyilapho eSwitzerland kuphela 200 mg! Indlela yokupheka: gcoba ishizi noshi bese uyisebenzisa njengendlela yokudla.
Injongo: ukuvimbela umkhuhlane. Yini ongayikhetha: ama-apula
Ngokombiko we-National Academy of Sciences wase-United States, abantu abaneminyaka engaphansi kwengu-30 banamathuba amaningi okubhekana nokucindezeleka kunokuba baphile esikhathini esizayo. Ososayensi bachaza lokhu ngokuthi eminyakeni engamashumi amabili empilweni yabantu bonke kunezinguquko eziphawulekayo - kusukela ekukhethweni kokugcina komsebenzi ukuya emshadweni. Ngenxa yalokhu, izinga lama-hormone wokucindezeleka likhuphuka futhi lizamazama ukuzivikela ngomzimba. Yingakho eneminyaka engama-20 kulula kakhulu ukubamba umkhuhlane noma umkhuhlane. Ukuze zingaboni, abantu abasha kufanele banamathele ekutheni badle i-apula ngosuku. Iquercetin - i-antioxidant enamandla, ethuthukisa izakhiwo zokuzivikela zomzimba. Njengoba izifundo ze-Appalachian University of the USA zibonisa, abantu abahlanu kuphela abasebenzisa i-quercetin babegula nge-ARI ngesikhathi sokubandayo. Labo abaye balahlekelwa i-antioxidant, bawela kanzima ngo-40%. Indlela yokupheka: uthathe tincetu bese ufaka isaladi lesithelo. Noma uphathe nawe njengesidla.
Inhloso: ukuqinisa insimbi "isihlangu". Okumele ukhethe: i-lentils
Ngemuva kweminyaka engu-20, umzimba usaqhubeka, ngakho udinga ukudla okunomsoco kunanini ngaphambili. I-Lentil ngumthombo oshibhile nonomsoco wamaprotheni, ama-fibre nama-antioxidants. Ngaphezu kwalokho, indebe yamabhontshisi okwenziwe ngomumo iqukethe ingxenye eyodwa kwezintathu zenqubo yensimbi yansukuzonke. Lesi sici siyingxenye ye-hemoglobin, ithulula oksijeni kuwo wonke amangqamuzana emzimbeni wethu - kufaka phakathi amangqamuzana ebuchopho. Ngokombiko, abesifazane abangu-12% banesilinganiso se-hemoglobin esingaphansi kwe-13, esibonisa ukungabi nensimbi ekudleni. Lokhu kungaholela ekudleni kwegazi. Ngokusho kwe-American Journal of Clinical Nutrition, ukungabi nensimbi emzimbeni wesifazane kuholela ekusebenzeni okuphansi nokukhathala okusheshayo. Indlela yokupheka: ubilise uze ulungele futhi usebenze etafuleni ngemifino entsha.
Inhloso: ukulungisa ukudla okuwusizo futhi kungabonakali. Okumele ukhethe: ama-shrimp
Ukupheka ekhaya kuyindlela enhle yokugcina imali. Kodwa-ke, amantombazane amaningi awakuthandi ukungcola ekhishini, ngakho-ke bakhetha ukhetho "olufudumele - futhi lungile." Ekugcineni, badla okungalungile futhi bathole isisindo. Okukhethwa kukho okuwinazo kuyimfucumfucu. Ayithengi, futhi ukupheka lezi zinhlayiya ngeke kube nzima kakhulu.
Injongo: enhle, ngisho nesikhumba. Okumele ukhethe: i-broccoli
Kuvela ukuthi lemifino ingavimbela ukubonakala kwamagciwane. Enye indebe yeklabishi iqukethe isimiso nsuku zonke sevithamini C, okudingekayo ekukhiqizeni i-collagen. Unesibopho sokuqina nokuqina kwesikhumba. Futhi, i-broccoli iqukethe i-beta-carotene, emzimbeni wethu iphenduka i-vitamin A. Lokhu kudala kukhuthaza ukuvuselelwa kwamangqamuzana esikhumba, futhi kubonakala kuncane. Ama-antioxidants e-Broccoli aqinisa isimiso somzimba sokuzivikela, futhi sisebenza kahle kakhulu ukuvikela isikhumba ekukhanyeni kwe-ultraviolet. Indlela yokupheka: ubilise ku-boiler kabili bese wengeza amafutha omnqumo.
Inhloso: ukuthola umkhuba wama-carbohydrate ngaphandle kokulimaza okhalweni. Okumele ukhethe: amazambane
Amazambane aqukethe i-carbohydrate enzima esiza ukulawula isisindo, ngaphandle kwalokho, akuyona ikhalori ephakeme kakhulu, i-tuber evamile yesikhumba iyodonsa kuphela i-kcal 100. Ngaphezu kwalokho, kukhona i-potassium engaphezu kwezitshalo eziqhamuka kunabhanana, ngakho-ke imifino izoba usizo ikakhulukazi kwabesifazane abanezinga eliphezulu legazi (i-potassium iyanciphisa). Ukuze uthole inzuzo enkulu, kungcono ukhethe izinhlobo zama-potato ezimele. Zithatha isikhathi eside ukugaya futhi zandise kahle umuzwa we-satiety kahle.
Injongo: ukuze uthole okuningi kucezu ngalunye. Okumele ukhethe: isipinashi
Abesifazane emva kweminyaka engamashumi amathathu bahlukumeza kakhulu ukudla - bafuna ukuba namandla futhi bagcine impilo yabo kanye nengane yabo yesikhathi esizayo. Kodwa, ngeshwa, izifiso zabo ngokuvamile aziqedi. " Ukuze wenze amaphupho okudla okunempilo abe yinto yangempela, engeza isipinashi ekudleni kwakho. Enkomishini yamaqabunga amasha - i-kcal kuphela engu-5 kanye ne-storehouse yonke yezinto eziwusizo: amavithamini K no-B, i-calcium, i-magnesium, kanye ne-folic acid. I-calcium ne-magnesium zivikela izicubu zethambo kusukela ekuguqulweni okuhlobene neminyaka, kanti amavithamini kanye ne-folic acid zizovikela ngokucindezeleka ngesikhathi sokukhulelwa esikhathini esizayo. Indlela yokupheka: sebenzisa esikhundleni se-ulethisi. Okukhethwa kukho okukhulu - faka isipinashi ngegalikhi futhi usebenze njengesitsha sehlangothini noma uxoxe nge-spaghetti.
Inhloso: uziphathe kahle. Yini ongayikhetha: ushokoledi omnyama
Akuyona imfihlo ukuthi ushokoledi uvuselela imizwa, kodwa yini evimbela futhi ukuqiniseka ngalokhu? Njengoba ucwaningo lubonisiwe, kubantu abaphakathi kwamasonto amabili badla cishe ama-45 g (200 kcal) wezinhlobonhlobo zokudla ngosuku, i-hormone engcindezi encane, i-cortisol, yakhiqizwa. Uma kukhona okuningi egazini, khona-ke amathuba okuthola ukucindezeleka, ukwedlula ngokweqile, izinkinga zokulala, izinhliziyo zenhliziyo nezinye izifo zanda. Ngaphezu kwalokho, ukukhululwa kwe-cortisol ebukhali egazini kwandisa ingcindezi. Ngokuhamba kwesikhathi, le "imidlalo yokuthuthukisa" ingabangela ukunciphisa kwemithanguzo - nesifo senhliziyo. Iqiniso elithakazelisayo: Ososayensi base-Italy bafinyelela esiphethweni sokuthi abathandi be-chocolate babe nengcindezi engaphansi kuka-6% kunelabo abangayidli. Ukuze uthole okungcono kakhulu kusuka ekudleni, khetha amathayili nge-70% okuqukethwe kwamabhontshisi e-cocoa. Indlela yokupheka: qhaqhaza izingcezu eziningana esitofu - uthele isaladi lesithelo.
Inhloso: ukulungisa umzimba wokukhulelwa. Okumele ukhethe: amaqanda
Abaningi besifazane abahlela ukukhulelwa bazi ngezinzuzo ze-folic acid. Kodwa abaningi babo abaqapheli ukuthi omama esizayo badinga enye into - i-choline. Kungenxa yamavithamini weqembu B futhi liyingxenye yamaseli omzimba, kuhlanganise nobuchopho. Ucwaningo lwezilwane lubonisile ukuthi ukungena ngokweqile kwe-choline kungathinta kakhulu ukuthuthukiswa kobuchopho besisu. Ngakho-ke, abesifazane abakhulelwe kudingeka badle cishe okungenani 45 ° mg yalesi vithamini ngosuku (kwelinye iqanda - cishe 125 mg). Indlela yokupheka: ubilise iqanda, uthathe tincetu bese wengeza kunoma yisiphi isaladi yemifino esithuthela isithombe ebuchosheni, futhi ivikela lens emisebeni ye-ultraviolet. Inkomishi ye-pepper ephuzi, ebomvu, eluhlaza iqukethe cishe ama-vitamin C ama-daily (okuphindwe kabili kunani elifanayo le-orange), no-6 mg we-lutein no-562 mg we-zexanthin. Ososayensi eYunivesithi yaseSydney bathole ukuthi uma uthola okungaphezulu kuka-743 mg yalezi zinto nsuku zonke, unganciphisa ingozi yokuguquka okuhlobene nobudala ema-macula ngo-30%! Indlela yokupheka: uthathe izicucu bese ufakwa epanini lokuthosa noma ubhake kuhhavini, epholile, ngenkathi ngegalikhi, ngamafutha omnqumo nosawoti.
Injongo: ukufaka kabusha. Okumele ukhethe: i-pasta kusuka kufulawa ogcwele ukolweni
Ku-spaghetti egcwele okusanhlamvu, i-vitamin B eningi, esiza umzimba ukuba uvule ukudla zibe ngamakorikhi. Ngokungafani ne-pasta evamile, iqukethe i-fiber. Ivimbela ukugxuma okubukhali ekushukela kwegazi futhi kunikeza izinga elizinzile lamandla. Lo mhlaba ugcwele okusanhlamvu okuningi, kepha ukulungiselela kwabo abesifazane ngokuvamile abanaso isikhathi. Nge-macaroni, akudingeki ukuba uxabane isikhathi eside-uwaphonsa emanzini abilayo, futhi u-oda! Njengoba uMnyango Wezolimo we-US uthi, isilinganiso sezinga eliphakanyisiwe (ama-3 servings) wezinhlamvu kanye nofulawa kufanele kube yizinhlamvu eziphelele. Abesifazane emva kweminyaka engama-40 kungcono badle kuphela ukudla okugcwele okusanhlamvu, okungenani ekhaya. Njengoba uneminyaka yobudala, isisindo somzimba sinciphisa, isisindo sanda, kodwa lokhu kungavinjelwa. Njengoba izifundo ezintsha ezenziwe yiziMfuyo zaseMelika zibonisile, abantu abakhetha i-pasta kanye nesinkwa sonke sezinhlamvu bakuthola ngaphansi kwekhilogremu eyodwa. Ngokungafani nabazala bomhlaba wonke, isinkwa esimhlophe nesinkwa esibekiwe kuqukethe i-fiber encane kakhulu - umngane ongcono kakhulu okhalweni oluthile. Indlela yokupheka: ubilise, ufafaze ngamafutha omnqumo bese usebenza etafuleni nge-tomato sauce noma upheke pasta ngemifino eboshwe. Zama ukugwema ama-sauces ane-fat cream. Uma uyala i-pasta endaweni yokudlela, gwema izitsha ngebhethoni bese ushiya ingxenye eyengeziwe yeshizi.
Hlanganisa ngamanzi afudumele ama-skewers angu-12 enkuni bese ubeka eceleni. Sika ama-apula zibe tincetu. Esikhathini esincane, hlanganisa iviniga ne-1 isipuni samafutha omnqumo, isipuni soju kanye nesasil. Beka ama-shrimps nama-apula lapho, ukuze ucezu ngalunye lumbozwe nge-marinade. Beka isitsha esiqandisini imizuzu engu-20-30. Ngenkathi ama-apula nama-apula asolwandle, banakekele amalenti. Hlanganisa ngaphansi kwamanzi asebenzayo ngesihlungo. Epanini, ukushisa kwe-1 tsp. amafutha omnqumo, engeza izaqathe nesilimo esidliwayo esinamagatsha anamanzi bese udlula imizuzu engu-3-5 kuze kube yilapho imifino ilula. Engeza lentile, engeza amanzi, ulethe ngamathumba, unciphise ukushisa futhi upheke ngaphandle kokuvala isiqubuthu semaminithi angu-15-20. Ama-lentils azoba buthambile, kodwa imbewu kufanele ihlale ingacacile. Ngesikhathi ama-lentile ephuzwa, okwehlukanisa, uthele ama-apula nama-shrimps kuma-skewers: ngalinye kufanele libe nezinhlamvu ezintathu zama-apula nama-shrimps. Sishisa i-pan yokudoba bese ubeka ama-kebabs imizuzu emihlanu ngakwesinye icala noma kuze kube yilapho ama-shrimp eba mnyama futhi ama-apula athambile. Hlanganisa zonke izithako zokugcwalisa isitsha. Kumalenti okuphekwe, engeza ama-alimondi, ugqoke uphinde ugubha isitsha kahle ukuxuba konke. Beka lentile kumacwecwe, faka ama-skewers amabili. Esikhathini esisodwa (2 skewers of shish kebab ne 1/2 indebe yelenti): 505 kcal, 15 g wamafutha, 59 g we-carbohydrate, 35 g weprotheyini, 18 g we-fibre. Sika i-baguette ibe yizingcezu ezingu-4. Susa i-crumb, i-drizzle ngamafutha, gcoba u-garlic bese ufaka gazinga. Khonza nge-tart. Esikhathini esisodwa (i-1 piece of tart ne-bag4ette ye-1/4): 438 kcal, ama-21 g amafutha, ama-38 g we-carbohydrates, ama-25 g amaprotheni, i-7 g fiber.
I-pasta ne-pepper, amakhowe namasardini
4 amasevisi
Ukulungiselela imizuzu engu-10
Ukulungiselela imizuzu engu-25
• 1 tbsp. l. + 2 tsp. amafutha omnqumo
• indebe 1 yepelepele ebomvu eqoshiwe
• 220 g we-pasta yonke
• izinkomishi eziyi-1.5 zamakhowe oqoshiwe (ama-champignons, abamhlophe noma i-portobello)
• 1h. l. i-parsley entsha eqoshiwe
• 1/4 tsp. oregano omisiwe
• ama-clove amabili aqoshiwe
• 2 tsp. ijusi lemon
• Izimbiza ezimbili zamagremu ayi-100 we-sardines ekheniwe emafutheni
• 2 tsp. Basil eqoshiwe eqoshiwe
• 1/4 tsp. usawoti
• I-pepper emhlabathini omnyama omusha ukuze unambitha
Enye yokukhonza:
(1.5 izinkomishi ze-pasta): 371 kcal, 13 g fat, 46 g carbohydrate, 20 g amaprotheni, 7 g fiber.
Bilisa amanzi ukuze unamathisele. Lungisa ihhavini kuma degree angu-88. Esikhathini esikhulu sokushisa epanini e-Art. l. wamafutha omnqumo. Beka i-pepper nama-mushroom kulo bese ubeka kuhhavini imizuzu engu-5-7. Isizini nge-parsley, i-oregano ne-garlic 2 imizuzu ngaphambi kokupheka. Beka unamathisela emanzini abilayo bese upheka imizuzu engu-9-10 kuze kufike isimo se-aldente. Ngesikhathi ulungiselela imifino kanye ne-pasta, izimbiza ezivulekile ze-sardine bese uzifisiza ngokugcoba noma epanini lokuthosa imizuzu engu-6 ohlangothini ngalunye. Susa ekushiseni futhi uvumele ukupholisa, bese ugoba zibe izingcezu ezincane. Faka ama-pasta, imifino, amakhowe kanye nama-sardine, uhlabele nge-2 tsp. amafutha omnqumo, i-basil nejusi lemon. Engeza usawoti kanye nopelepele ukunambitha. Spread on 4 amacwecwe bese ukhonza.