Ekuqaleni kwenkathi yehlobo, umzimba wethu, ikakhulukazi isibindi, udinga ukuhlanzwa kusuka engxenyeni ye-biochemical accumulated ngaphezu kwezinyanga eziyisithupha. Phela, isibindi njengesihlungi, sihlanza igazi, kodwa ngesikhathi esifanayo siqoqa ubuthi. Kodwa-ke, awufuni ukulamba? Faka phakathi imikhiqizo yokudla ekhuthaza ukuxoshwa komzimba, futhi uvumele umzimba wakho uwenze konke okunye. Usizo lokuhlanza isibindi, ukupheka kwabantu, ukuhlolwa kwesikhathi.
Ukuzila ukudla akukona nje kuphela ama-kilogram, kepha namandla. Ukudla okunomsoco kungase kube ukwelapha okwesabekayo emzimbeni wakho, okunciphisa kakhulu amandla okuba namandla. Ukuhlukumeza okungenzeka kube khona kanye nomuzwa wokukhathala kungabanjwa ngaphandle kwe-rut bese kukukhubaza. Ungakwazi yini ukukhokhela ukuphoqeleka okunjalo-okulula? Sinikeza okunye okulula. Ukulinganisela ngendlela ethile yokudla kwansuku zonke kungasiza ukuhlanza isibindi sezinyosi. Ukuze wenze lokhu, khetha imikhiqizo ezosekela ikhono lemvelo lomzimba ukuzikhulula ebuchosheni. Futhi futhi kuncishiswe ukusetshenziswa kokudla, okuveza umzimba kube izinto ezilimazayo. Ukwehliswa kwe-detoxification akudingeki kube kubi. Indlela engcono kakhulu ukuhlanza isibindi kancane kancane, ngosizo lwabadala zokupheka futhi ngaphandle kwemikhemikhali.
Kuvelaphi izidakamizwa?
Zangena ekudleni kwethu ngezindlela ezahlukene:
- imifino nezithelo, lapho, lapho sezikhulile, zaphathwa nge-herbicide kanye nezibulala-zinambuzane;
- Imikhiqizo eyenziwe ngaphambilini equkethe izithasiselo eziningi zokufakelwa kanye nezinsiza zokuvikela;
- inyama yezilwane, eyayihlinzekwa ngama-antibiotic noma ama-hormone ahlukahlukene;
- inhlanzi ehlala emzimbeni wamanzi anezinto eziphakeme ze-mercury nezinye izinto eziyingozi.
Amanye amakhemikhali ayaphazamisa imisebenzi yezinhlelo ze-neurological and immune, kanti abanye balingisa izenzo ze-hormone. Zonke zingaba yingozi futhi ziyingozi empilweni uma zigcina ziqongelele ezicukwaneni. Lokhu kuqoqwa kwezidakamizwa kukhulula isibindi, esenza njengesihlungi somzimba. Ihlanza i-blood ye-toxin, esiza ukuyisusa emzimbeni.
Uma isibindi kunalokho sithumela igazi elingcolile - "elingcolile" - igazi elibuyele emzimbeni, imikhiqizo eyenziwa yi-metabolism, njenge-hormone, ama-neurotransmitter kanye nezimpawu zokuvuvukala, isetshenziselwa kabusha inqubo yomsebenzi obalulekile. Lezi zinto zifana nokubonisa ama-molecule wezithunywa ezithumela ulwazi oluthile kumaseli. Uma ulwazi luthelela futhi luba lukhulu kakhulu, luphazamisa ukuxhumana - okufanayo nokuphazamiseka kwemvelo emsakazweni - futhi kungathinta kabi zonke izinhlelo zomzimba.
Indlela yokunquma ukusebenza kwesibindi?
Izimpawu zokuqala zokudakwa:
- malaise engapheliyo;
- ukukhathala;
- ikhanda;
- izifo;
- ukunambitheka okubabayo emlonyeni;
ukuvuvukala;
Ukuthukuthela ngisho nokufiphaza kwengqondo.
Uma wazi lokhu, sekuyisikhathi sokwenza.
Yini okufanele udle ukuze ususe isibindi.
Ukugcina ikhono lemvelo lomzimba lokuqeda amandla, ukulondoloza ibhalansi yamanzi adingekayo futhi udle izithelo nemifino eningi, ama-fibre nama-fatty acids abalulekile. Faka ekudleni njengemikhiqizo eminingi ekuqedeni ubuthi. I-BEET imthombo omuhle kakhulu we-betaine, osiza ukuhlanza isibindi, igazi, amathumbu nokuvikela emiphumeleni eyingozi yokuphuza utshwala. Futhi ama-beet ama-antioxidant amahle. I-CITRAS CITRUS (i-orange, i-lemon) iqukethe i-limonene. Kuyasiza isibindi ekuqedeni i-carcinogens. Lokhu kusebenza kokubili i-orange kanye nejusi lemon. Futhi futhi imbewu ye-dill ne-cumin. I-Tsikoriya iyisitshalo sokuhlobisa, uhlobo lwemifino enomuncu. Lezi zihlukahlukene zihlanganisa isaladi escarole ne-frisee, i-endive yaseBelgium ne-radicchio. Unayo impahla yokuhlanza. Imifino efakwe ohlwini ikhuthaza ukuvinjelwa kwe-bile, okususa ubuthi. IZINDLELA ZOKUPHUMA KWEZINDAWO - (izitshalo zaseBrussels, broccoli, iklabishi kanye nekholifulawa) imithombo ye-glucosinolate, esiza ukuhlanza isibindi samakhemikhali kanye nemithi. IZUM - iqukethe i-inulin, into eyanciphisa "umthwalo" wesibindi ngokugqugquzela umsebenzi wezinso nokususa izinto ezinobuthi emathunjini. OVES, BEAN, PEA, STRAWBERRY, PEARS, APPLES - unikezela i-fibre e-soluble emzimbeni. Ngesinye isikhathi esiswini, sithatha ubuthi, sisuse esibindi. I-SPARGE, UKUHLAWULA, KUHLAZA I-WALNUT, UBAMMY, I-RAW SPIN, AMA-POTATOES EN MUNDER, i-AVOCADO iqukethe i-glutathione ewusizo. Kudingekile ukuhlanzwa ema-toxin ane-fat. Ama-BROKCOLS, AMASEBENZI, ama-POTATOES, ama-TOMATOES, PEAS, SPINAT - lezi zitshalo ziqukethe inani elanele le-alfalipoic acid (i-alpha-fatty acid) - i-antioxidant eqinile. Iyanqanda imiphumela eyingozi yama-radicals mahhala. LUCK, BRUSSELS, BROKCOLS, RED PEPPER, GARLIC, BEAN, YELLOW YELLOW - zinezinhlobo eziningi ze-sulfur-containing containing, okuzohlanza isibindi semikhiqizo emithi, ama-neurotransmitters nama-hormone. I-HERBAL TEA, ngokwesibonelo, kusuka kuminti, i-chamomile, i-yarrow, i-dandelion ikhuthaza uhlelo lokuxoshwa.
Futhi ukuze sikwenze kube lula kuwe, siphakamisa ukuhlanza isibindi ngezinhlobo zokupheka - okuhlwabusayo futhi okuwusizo.
Isaladi ye-Chicory nge ushizi namapheya.
2 izinkomishi radicchio isaladi, oqoshiwe;
I-2 cup cup frisee isaladi, eqoshiwe;
60 g we-cheddar ushizi, uvutshiwe;
3 tbsp. l. amafutha omnqumo;
3 tbsp. l. ijusi lemonti elisha;
2 tbsp. l. ushukela;
Amashidi angu-8 e-endive;
Amashidi ayi-dandelion - uma efunwa;
1 eliphakathi kwe.
1. Esigodini esikhulu, hlanganisa ama-salads, ama-radicchio aqoshiwe kanye noshizi ogayiwe.
2. Nge-sauce, hlanganisa amafutha omnqumo, ijusi kalamula kanye noshukela ekomishini encane. Fafaza i-sauce ngemifino bese uxuba.
3. Sakaza isaladi phezu kwamacwecwe. Ukuhlobisa nge-endives, amaqabunga e-dandelion nezingcezu ze-pear.
1 ukukhonza: 225 kcal, amafutha - 15.4 g (59%), okugcwala - 4.45 g, ama-carbohydrates - 18.7 g (31%), amaprotheni - 5.8 g (10%), i-cholesterol - 15 mg, i-fiber - 5.2 g, i-calcium - 216 mg, insimbi - 1.4 mg, i-sodium - 140 mg.
Ama-pancake anempephu ane-sauce yezithelo. I-oat bran, i-apula ne-peyari icebile i-fiber, efaka ubuthi, kanye nosawoti kanye ne-orange ukunakekelwa kwesibindi.
Lungiselela isithelo sauce:
I-apula engu-1;
1 eliphakathi kwe;
½ tsp isinamoni;
1 pinch of nutmeg;
1 tbsp. 2 tbsp. l. amanzi 1 orange;
1 tbsp. l. isitashi;
¼ indebe omisiwe;
1 ingilazi yamanzi.
Kuzodingeka ama-pancake:
1 inkomishi ufulawa ogcwele okusanhlamvu;
2 tbsp. l. umugqa;
2 tsp. ufulawa;
Amaqanda amane;
2 tbsp. l. amafutha yemifino;
umzuzu owodwa nengxenye. i-baking powder;
1 inkomishi ibhotela;
usawoti - ukunambitha.
1. I-apple sauce ne-pear, ikhasi kanye nokusika. Izingcezu zezithelo epanini lomvini omisiwe, isinamoni kanye ne-nutmeg, uthele 1 indebe yamanzi. Beka umlilo lapho amathumba amanzi, ukunciphisa ukushisa, ukumboza nokupheka imizuzu engaba ngu-10.
2. Gubha inhlanzi ku-orange. Izithelo zihlukanisa zibe tincetu bese zihlanza amafilimu namathambo.
3. Enkomishini encane, hlaziya isitashi nge-2 tbsp. l. amanzi. Thela ingxube yezithelo, uvuselela njalo, kuze kube yilapho igxila kancane. Engeza izingcezu ze-orange.
4. Ngama-pancakes esitsheni esikhulu, hlanganisa ufulawa ogcwele okusanhlamvu, i-oat bran, uthele amaqanda amaqanda ne-buttermilk, uhlanganise kahle.
5. Ku-blender, i-mixer noma i-whisk, shaza abamhlophe beqanda ukuba babe isikhumba esinzima bese bangezela engxenyeni ye-pancake.
6. Phakamisa ipani lokuthosa, gcoba ngamafutha omquba, uthele inhlama bese udosa ama-pancake kuqala ngakolunye uhlangothi, bese kuthi ngakolunye uhlangothi. Khonza nge-sauce yezithelo ezifudumele, ungangeza amafutha.
Ingxenye engu-1: 302 kcal, amafutha - 7.3 g (21%), okugcwala - 2.5 g, ama-carbohydrate - 50.2 g (62%), amaprotheni-13.7 g (17%), i-cholesterol - 217 mg, i-fiber - 7.2 g, i-calcium - 248 mg, i-iron - 2.6 mg, i-sodium - 217 mg.
I-soup puree kusuka ku-zucchini nesipinashi. Lesi sidlo esilula sizoqeda isibindi ngemva kokuxubha.
2 u-squash we-zucchini, usike;
1 ezincane zobhontshisi obuhlaza noma isipinashi;
2 iziqu zesilimo esidliwayo esinamagatsha anamanzi, oqoshiwe;
1 indebe ye-parsley, eqoshiwe.
1. Bilisa ama-squash ambalwa, i-ubhontshisi obuhlaza noma isipinashi kanye nesilimo esidliwayo esinamagatsha anamanzi kuze kube yilapho ithambile, cishe imizuzu engama-20.
2. Hlanganisa imifino ebilisiwe, kanye neparsley eqoshiwe ku-blender imizuzu engu-1-2 kuze kube lula. Futhi isidlo silungele ukusetshenziswa.
Ingxenye eyodwa: 55 kcal, amafutha - i-1 g (9%), egcwele-0 g, ama-carbohydrate -11 g (64%), amaprotheni - 5 g (27%), i-fiber - 5 g, i-calcium-167 mg, iron - 5.3 mg, sodium -166 mg.
Isobho se-Beetroot. I-beet e-antioxidant ecebile inikeza nomzimba nge-betaine, evikela isibindi. Lesi sobho sinomsoco uma sishiswe eshisayo noma ekamelweni lokushisa.
3 beet;
2 izaqathe;
1 inkomishi i-buttermilk noma ubisi, amafutha aphansi;
isigamu seglasi lesikhilimu omuncu sincike;
isigamu seglasi lejusi le-orange;
I-bunch of chives yomhlobiso;
usawoti kanye nopelepele - ukunambitha.
1. Beka ama-beet embizeni yamanzi abilayo bese upheka kuze kube yilapho kwenziwa, cishe imizuzu engama-45. Phakathi nenqubo yokupheka, engeza izaqathe. Thatha imifino bese ushiya ukupholisa. Gweba i-beetroot bese uyisika zibe yizicucu. Shiya umhluzi lapho imifino ibilisiwe khona.
2. Hlanganisa i-buttermilk, ukhilimu omuncu, ijusi le-orange kanye nomhluzi we-1 inkomishi enkomeni ephakathi.
3. E-blender ebilisiwe ama-beet kanye ne-karoti e-puree, lapho ubeka kancane kancane ingxube yebhotela.
4. Phakamisa isobho eliphethwe ngokushisa okuphakathi. Usawoti kanye nopelepele. Ukuhlobisa nge-chives ne-anyanisi, uma uthanda, ukhilimu omuncu.
1 ukukhonza: 160 kcal, amafutha - 5.2 g (28%), okugcwele - 3 g, ama-carbohydrate - 24.4 g (58%), amaprotheni - 5.8 g (14%), i-cholesterol - 16, 6 g, i-fibre - 3.8 g, i-calcium - 139 mg, i-iron-139 mg, i-sodium - 162 mg.
Inkukhu ne-gremolat sauce. I-Gremolata iyi-sauce yesi-classic eyenziwe nge-lemon, i-parsley ne-garlic. Kanti futhi ukukhetha okuhle ukuhlanza, njengoba i-citric acid - i-limonene - equkethwe esihlahleni insiza ekunciphiseni amakhemikhali esibindi.
2 tbsp. l. i-lemon ikhasi (noma i-lemon elilodwa);
isigamu segilasi lika-parsley, eliqoshiwe;
2 clove garlic, oqoshiwe;
1 inkukhu;
3 tbsp. l. amafutha omnqumo;
½ tsp. usawoti, pepper.
1. Hlangisa ihhavini ku-260 °.
2. Esigodini esincane, hlanganisa ndawonye indwangu lemon, iparsley kanye negalikhi.
3. Thatha inkukhu, uphakamise isikhumba uphinde uhlile inhlanganisela yelamula. Suck inkukhu ngaphakathi. Futhi ugqoke isidumbu esivela ngenhla.
4. Hlanganisa inhlanganisela yelamula le-oli namafutha omnqumo, usawoti kanye ne-pepper, yibeke eceleni.
5. Beka inkukhu ebhodini lokubhaka bese ubhake imizuzu engu-20. Vula isidumbu senyoni, uchithe ngamafutha omnqumo, ubheke ezinye imizuzu engu-10, kuze kube yilapho isikhumba sibe segolide.
6. Nciphise izinga lokushisa libe ngu-160 °, uthele futhi 1 tbsp. l. wamafutha omnqumo. Qhubekani fry. Konke ukulungiselela inyoni kufanele kuthathe cishe ihora elilodwa.
7. Susa inkukhu ehhavini, ushiye ukupholisa imizuzu engu-5, bese uthatha izicucu bese ukhonza.
Ingxenye eyodwa: 207 kcal, amafutha - 1.6 g (52%), okugcwala - 3.2 g, ama-carbohydrates - 0.7 g (1%), amaprotheni - 23.4 g (47%), i-cholesterol - 74.8 mg, cellulose 0.2 g, calcium 20.6 g, insimbi 1.3 g, sodium 72 g.