Inkulumo edumile "Wena yilokho okudlayo" ingabuyekezwa: "Yilokho okufundayo." Uma sidla, sicabanga ngokunambitha kwesidlo, kodwa kuyadingeka - ukuthi isitho ngasinye kufanele senze izakhi eziqukethwe emsebenzini wokudla okunempilo.
Ukunciphisa ukukhathala
Ngokukhathala okusheshayo, okokuqala, kubalulekile ukushiya izikhuthazo - ikhofi noshukela - futhi ugcwalise amandla okwehla ngenxa yamaprotheni, amafutha anesidlo nemifino ehlaza.
1. Khetha amaprotheni aphezulu
Ama-proteins aqukethe inhlanganisela yezinhlamvu ezigcwele nezitshalo, inyama yezilwane ezikhulile noma imikhiqizo ye-soy, njenge-tofu (i-Japanese soy cottage cheese).
Amaprotheni akhuthaza ukusheshisa kwe-metabolism (imetabolism) futhi, ngoba. sidla amaprotheni kancane kancane kunezinhlamvu ze-carbohydrate, sithola ukwesekwa kwamandla emide isikhathi eside.
Amafutha - ngokulinganisela
Ukuxuba amafutha omnqumo, amaqanda, amantongomane ekudleni kunika amandla "okushisa" okunengqondo, okusebenzayo, okunamandla kakhulu, kusiza ukwakha izinto zokwakha ("izitini") zamakhemikhali alwa nezinqubo zokuvuvukala futhi alondoloze isimo esiqinile sezempilo.
3. Yenza okuthandayo amahlamvu aluhlaza okomnyama
Iklabishi, isipinashi, iklabishi - yonke le mikhiqizo iqukethe i-vitamin B, ephethe ukukhiqizwa kwamandla (okuqukethe usawoti we-folic acid, isakhi samavithamini B, kuyadingeka ekwakheni amangqamuzana amasha aphilile), kanye nama-antioxidants kanye ne-chlorophyll eluhlaza obumnyama, ukukhulisa ukukhula ukubuyiselwa kwezicubu.
I-tofu enomusa, ethosiwe ngamafutha ne-healing healing
4 amasevisi
I-Tofu - i-curd yaseJapane i-curd imthombo omuhle kakhulu weprotheyini. Sincoma ukuthenga i-tofu entsha ema-tile, igcinwe ngokuphelele efomini eligosiwe. Lesi sidlo siqukethe i-garlic ekhuthazayo yokugoma futhi i-anyanisi eluhlaza, futhi izuzisa umsebenzi wenhliziyo wama-oliva nama-pecans.
2 pepper ubukhulu obuphakathi (1 obomvu ne-1 orange); 400 g we-tofu ecindezelweyo;
1/2 tbsp. l. i-curry powder noma ingxube yezinongo; 1 tsp. I-Chile; 60 ml wamafutha omnqumo; ama-clove ama-clove ama-gigantshi amancane aqoshiwe; oqoshiwe 2 amabhloki anyanisi oluhlaza; iklabishi eqoshiwe; 3 tbsp. l. i-soy sauce; cilantro oqoshiwe; 120 g amantongomane achotshoziwe; ucezu kasawoti.
1. Sika i-pepper ngesigamu bese ukhulula phakathi, bese uthatha imicu encane, futhi imicu ibe yingxenye.
2. Sika i-tofu cubes cishe ngu-2.5 cm bese ufaka esitsheni nge-seasonings (curry kanye nesili).
3. Hlanganisa amafutha epanini lokuthosa. Engeza i-ginger, u-garlic no-pepper. Pheka ngokushisa okukhulu imizuzu emithathu, uvuselele njalo. Engeza iklabishi ebomvu bese upheka amaminithi amathathu ngaphezulu kuze kube lula. Bese wengeza isobho soy soya upheke phezulu ukushisa komunye umzuzu owodwa. Engeza ucezu kasawoti. Okuphezulu nge-cilantro namantongomane
1 ukukhonza: ama-calories angu-373, ama-29 g amafutha (3 g agcwele), ama-carbohydrat ayi-18 g, 14 g amaprotheni, ama-6 g fiber, 600 mg sodium (26% nsuku zonke).
Ukusekela ukuzivikela
Umnyama umthunzi womkhiqizo, ukwedlula ukusekelwa kokuzivikela. Faka ama-black tinctures, amajikijolo, amakhiwane, ushokoledi omnyama, izilwane zasolwandle ekudleni.
1. Stock up anyanisi
Qinisa isimiso somzimba sokuzivikela - u-anyanisi: u-anyanisi, ama-shallots, i-porore garlic. Le mikhiqizo enemibala inikeza isivikelo esinamandla ngempela ezincelweni eziyingozi futhi ngisho nokuvimbela ukwakhiwa kwamangqamuzana omdlavuza.
2. Engeza ama-herbs
Izitshalo ezintsha nezinomile ezifana ne-turmeric, i-ginger, i-rosemary, i-thyme zinamakhemikhali e-antioxidant, antibacterial and anti-inflammatory.
3. Thanda ama-enzyme
Ukuze ukwandise ukusebenza kwamakhambi nezinongo, uDkt. Bellisfield uneza ukudla kwakhe okufana nemiso, i-yogurt, neklabishi elimuncu ukuze bakwazi ukugqugquzela ukugaya nokugaya izakhi.
Yidla ukuze ulahlekelwe isisindo
"Yidla u-rainbow," - ucacisa udokotela futhi uncoma izithelo nemifino yokudla. Umbala okhanyayo we-orange ubonisa okuqukethwe kwe-beta-carotene, nobumnyama obomvu nokubomvu (isitshalo se-pigment).
1. Khetha amaprotheni "amahle" ne-carbonates
Imikhiqizo ene-low glycemic index, efana namazambane, amajikijolo, amaqanda, izinhlanzi kanye nezinhlamvu ezigcwele, kanye noshukela wemvelo yemvelo - isiraphu ye-agave kanye nesidoda esinyenekile akhulisi amazinga kashukela egazi, njengamazambane omhlophe noma ufulawa ohlutshiwe.
2. Thola ukudla okuphansi kwekhalori: i-goji-berry, i-brokolli, ubhontshisi omnyama, "isinkwa esisodwa" - i-kinoa. I-Kinoa - isithelo sembewu encane kakhulu eNingizimu Melika, singomndeni wesipinashi. I-Kinoa icebile amaprotheni, futhi ngobuningi bamandla, i-calcium, i-phosphorus, i-iron, i-vithamini B, i-fibre kanye ne-carbohydrate eyinkimbinkimbi iphakeme kunebhali, ilayisi, i-oats kanye nekolweni. Ayiqukethe i-gluten. Ikunambitheka hlangothi. Ngaphezu kweprotheyini ehlanzekile kule ifilimu, kune-amino acid ayisishiyagalombili edingekayo emzimbeni wethu, ama-carbohydrate, i-magnesium ne-calcium, amaminerali namafutha, insimbi namanye amavithamini. Izakhamuzi zeluleka ukuba zisebenzise abantu abanezinkinga zokugaya, izingane ezincane nabesifazane abakhulelwe.
Ku-100 g yefilimu iqukethe:
Amaprotheni .............................. 16.2 g
Amafutha ... 6.9 g
I-calcium ................. 141 mg
Potassium ..................................... 625 mg
I-Iron ............................................. 6.6 mg
Futhi kulula:
Hlanza ngaphansi kwamanzi asebenzayo bese upheka imizuzu engu-15, wanezela okufunayo.
Yenza ukukhishwa kwe-detoxification.
Qala ukuhlanza umzimba kusuka emaqabunga e-dandelion, iklabishi, i-broccoli.
1. Hlanganisa izithelo ezimuncu nemifino ebabayo
Ukunambitheka okubukhali okunikeza izithelo eziluhlaza kanye namakhambi omunyu kwandisa inani le-enzyme yokugaya nezinyimba ezidingekayo.
2. Phuza itiye
Izithelo nemifino zihlanjululwa ngetiye yemvelo noma ehlaza okwesibhakabhaka, elungiselelwe ngokufaka izinto ze-adaptogenic eziqukethe i-basil ne-ginseng (nayo inezinto zokunciphisa ukukhathala nokucindezeleka ukulwa) - ukuhambisa amanzi nokunciphisa inqubo yokugaya nokuhlanza umzimba.
Inkukhu enezinhlamvu ze-caraway, i-tomato chutney ne-tea tea noodle
4 amasevisi
Ukuhlanganiswa kwekhamini, i-chives ne-pepper inikeza isitsha ngokuqukethwe okucebile kwama-antioxidants.
Inkukhu nge-cumin
Ama-4 amakhulu, ama-boned nezinkukhu, amafutha omnqumo, i-cumin emhlabathini, i-anyanisi encane, i-lemon, i-170 g weti elihlaza, ufulawa we-buckwheat noodles g, anyanisi oqoshiwe wokuhlobisa.
Utamatisi chutney
0,5 .1 utamatisi ujusi, 1 i-clove enkulu yegaliki (oqoshiwe), pepper obomvu, uthathe iziqephu ezincane, mahhala okusanhlamvu 1 tsp. umcibisholo womhlabathi, 1 ithisipuni ushukela lomoba
1. Bilisa ibumbi elikhulu lamanzi anosawoti.
2. Faka inkukhu, ibhotela kanye ne-cumin esitsheni esikhulu. Gubha u-onion ku-grater enkulu bese ufaka esitsheni. Sula ilamula bese wengeza ijusi lemon kanye nesidleke. Engeza ucezu kasawoti bese ugoqa izingcezu zezinkukhu. Phakamisa ipani yokudoba, upheke phezu komlilo ophakathi kwemizuzu emihlanu ngakunye.
3. Hlanganisa izithako ze-chutney sauce ku-processor yokudla ngaphambi kokwenza ubukhulu obukhulu. Engeza usawoti ukunambitha. Ngenkathi uhlehlisa.
4. Faka ama-noodle emanzini abilayo, upheke imizuzu emihlanu, bese uphonsa ku-colander bese uvumela ukukhipha kahle. Inkukhu, yanisela nge-sauce futhi ihlotshiswe anyanisi, isebenza ngama-noodle.
1 ukukhonza: ama-calories angu-465, ama-16 g amafutha (2.5 g agcwele), ama-38 g ama-carbohydrates, ama-42 g amaprotheni, ama-5 g we-pulp, ama-600 mg sodium (26% nsuku zonke).
Salmon enesibindi neklabishi yaseShayina nama-peas aluhlaza
4 amasevisi
I-Salmon iyimithombo emihle kakhulu ye-omega-3 fatty acids, esiza ukulawula i-cholesterol. Kuhle uma isidlo sihlanganisa amavithamini B equkethe ngesiqabunga saseShayina, kanye ne-turmeric, enezindawo zokulwa ne-antioxidant.
1 ithisipuni miso, 1 tsp. i-rosemary entsha eqoshiwe, ama-clove ama-2 amakhulu, i-salmon encane ye-salmon ne-peel, i-1 tsp. i-turmeric, i-1 tsp. amafutha omnqumo, 2 izinhloko ezinkulu zeklabishi yaseShayina 200 g we-peas eluhlaza, 2 tbsp. l. imbewu enothile ye-seame, ucezu kasawoti.
1. Hlanganisa i-miso, i-rosemary, ne-clove e-garlic echotshoziwe. Engeza 2 tbsp. l. amanzi. Njengoba unamathela, gcoba uhlangothi lwe-salmon, lapho kungekho isikhumba khona. Gubha inhlanzi nge-turmeric, ubeke epanini lokuthosa lokugcoba, uthele 1 tbsp. l. amafutha. Faka imizuzu emibili, ngokushesha ubeke imizuzu emihlanu. kuhhavini lushisa ngo 260 ° C.
Qaphela ukuthi ungadluli isidlo.
2. Ngalesi sikhathi, nquma iklabishi. Phakamisa izipuni ezimbili zamafutha omnqumo epanini lokuthosa (wok ukupheka izitsha zaseChina). Beka iklabishi ne-pea. Pheka imizuzu emibili ngokushisa okukhulu, uvuse njalo. Engeza i-clove engu-1 ka-garlic ochotshoziwe kanye nocezu kasawoti. Faka njalo imizuzu engu-3-4. Dlulisa izinhlanzi kusuka ebhokisini lokubhaka. Imifino igqoka izingcezu ezine ezinkulu, faka izinhlanzi phezulu bese ufafaza nge-sesame. Khonza isitsha ukuze ushise.
1 ukukhonza: ama-kilojoule angu-568, ama-33 g amafutha (kufaka hlangana no-6 g), amagremu ama-21 we-carbohydrates, ama-47 g weeprotheni, i-6 g ye-fiber, i-600 g ye-sodium (i-26% yesabelo semali).
I-Leek
Imikhiqizo okumele ibe yilezo zonke izivakashi.
Anyanisi
I-garlic, izitshalo ezinamanzi (anyanisi, ama-leeks, shallots) ziqinisa i-leukocyte, zilwa namagciwane we-pathogenic ngisho namangqamuzana omdlavuza.
Imikhiqizo ye-Fermentation
I-Yoghurts, i-miso (i-soya paste, elungiselelwe ukuvutshelwa, eyenezelwe ku isobho, esetshenziselwa ukudlala), iklabishi elimuncu kanye ne-kimchi (kimchi - iklabishi) elwa nokutheleleka nokuvuvukala futhi iqhaza ngokuphelele ekwenzeni ukugaya, ukumuncwa kwezakhi kanye nokwakhiwa kwamagciwane emathunjini kanye nomgudu wokugaya .
Ama-carbohydrate
Izitshalo eziphelele (ezingaphendulwanga), ezifana ne-kinoa nama-oats, ama-legumes, njengabhontshisi abamnyama nabonakele, zicebile kakhulu fiber, ezisiza ukususa i-cholesterol emzimbeni.
Amakhambi nezinongo
I-turmeric, i-ginger, i-cumin ne-rosemary inezakhiwo eziphikisayo futhi zicebile kuma-antioxidants.
Imifino ebomvu nezithelo
Zihlobene nokuncipha engozini yomdlavuza kanye nezifo zenhliziyo. Ukudla okunemibala egqamile njenge broccoli, iklabishi, i-paprika, amajikijolo, amakhiwane anamavithamini A, C, E, K, aqukethe i-folic acid ne-antioxidants, njenge-beta-carotene ne-anthocyanin (isitshalo se-pigment).
Amaprotheni
I-Tofu, inyama yenkukhu, inyama yenkomo, inhlanzi (i-salmon, i-herring, i-sardine), amaqanda - yonke le mikhiqizo inikeza umzimba ngensimbi, inike amandla isikhathi eside futhi yakha izinto ezidingekayo zokwakha imisipha.
Ama-Natural
I-Catechins - i-extract yomsindo - yenza itiye eluhlaza nelomhlophe. Indlela enamandla kakhulu yokunciphisa ingozi yesifo senhliziyo, umdlavuza.
Amafutha
Amafutha omnqumo, i-avocado, amantongomane kanye namabele (ikakhulukazi ama-walnuts, ama-cashews, imbewu ye-ithanga) ahlinzeka umzimba ngamandla amaningi futhi anciphise izinga le-cholesterol.