Manufar: abun ciye-ciye tare da amfana ga siffar. Abin da za a zabi: almonds
Kamar yadda Birtaniya Birtaniya na Gina Jiki ya nuna, matan da suka yi amfani da nau'in kwayoyi 34 a cikin mako guda, tare da nauyin 344 kcal, sun sami 77 calories kawai! A cikin wannan hujja, babu wani abu mai ban mamaki: kwayoyi don haka ya wadatar da su cewa a abincin dare da abincin dare waɗanda masu halartar gwajin suka yi yawa. Bugu da ƙari, fiber a cikin kwaya ba ya ƙyale assimilation na sassa na "almond" kalori. Don samun tasiri akan kanka, gwada kowace rana don ci gwargwadon kwayoyi don cin abinci maraice, da kuma canza su tare da abinci maras calories. Yadda za a dafa: ƙara kwayoyi zuwa salatin ko yayyafa da kayan lambu.
Manufar: don ƙarfafa kasusuwa. Abin da za a zaɓa: Parmesan
Bayan shekaru 30, nama na nama ya fara rasa calcium da wasu ma'adanai, wanda zai iya haifar da osteoporosis. Don hana cutar daga kama ka ba tare da sanarwa ba, yana da muhimmanci a fara fara rigakafin da wuri. Ko shakka, yogurt da madara zasu taimake ka ka samo al'ada ta yau da kullum na MG 1000, amma wanda ya so ya ci su sau uku a rana? Diversity da cin abinci tare da parmesan. A cikin 30 grams wannan cuku - game da 340 MG na alli, alhãli kuwa a Swiss kawai 200 MG! Yadda za a dafa: shaye cuku da zuma da amfani da shi a matsayin abincin abun ci.
Manufar: don hana sanyi. Abin da za a zabi: apples
Bisa rahoton da Cibiyar Kimiyya ta {asa ta {asar Amirka ta bayar, mutanen da ba su kai shekaru 30 ba, sun fi fama da damuwa fiye da rayuwa. Masana kimiyya sunyi bayanin wannan ta hanyar gaskiyar cewa a cikin shekarun ashirin a cikin rayuwar kowa da kowa akwai manyan canje-canje - daga zaɓin karshe na sana'a ga aure. Saboda wannan, matakin dammon tayi ya tashi ya kuma girgiza tsarin tsarin rigakafi. Wannan shine dalilin da ya sa yana da shekaru 20 yana da sauƙi don kama wani mura ko mura. Don kada a yi katsalandan, ya kamata matasa su kasance masu cin abinci a apple a rana. Ya ƙunshe da quercetin - mai karfi antioxidant, wanda ke inganta halayen kariya na jiki. Kamar yadda bincike na Jami'ar Abpalachian na Amurka ya nuna, kawai kashi 5 cikin dari na mutanen da ke amfani da quercetin sunyi rashin lafiya tare da ARI a lokacin sanyi. Wadanda suka yi watsi da antioxidant, sun yi rashin lafiya 40% sau da yawa. Yadda za a dafa: a yanka a cikin yanka kuma kara zuwa salatin 'ya'yan itace. Ko kuma ɗauka tare da kai a matsayin abun ciye-ciye.
Manufar: karfafa ƙarfin "ƙarfin" ƙarfe. Abin da za a zaɓa: lebur
Bayan 20, jiki yana ci gaba, don haka kuna buƙatar karin abinci mai gina jiki fiye da da. Lentil kyauta ce mai gina jiki, da fiber da antioxidants. Bugu da ƙari, kopin wake da aka shirya da kashi ɗaya bisa uku na kullum na baƙin ƙarfe. Wannan abu ne wani ɓangare na hemoglobin, yana ba da iskar oxygen a kowace tantanin jikinmu - ciki har da ƙwayoyin kwakwalwa. Bisa ga binciken, kashi 12 cikin dari na mata matasa suna da matakin haemoglobin a kasa da 13, wanda ya nuna rashin ƙarfe a cikin abincin. Wannan zai haifar da anemia. A cewar Jaridar American Journal of Clinical Nutrition, da rashin ƙarfe a jikin mace take kaiwa ga rashin aiki da gajiya mai sauri. Yadda za a dafa: tafasa har sai da shirye kuma ku zauna a kan tebur tare da kayan lambu.
Manufar: shirya kayan da ke amfani kuma kada a lalace. Abin da za a zaɓa: rushewa
Abinci a gida shine hanya mai kyau don ajiye kudi. Duk da haka, 'yan mata da yawa ba sa son rikici a kusa da kitchen, don haka sun fi son zaɓi "warmed up - kuma shirye." A ƙarshe, suna cin abin ba daidai ba kuma sun sami nauyi. Zaɓin nasara-nasara a gare su shine shrimp. Ba su da tsada, kuma dafa wadannan makamai masu guba ba zai zama matsala ba.
Manufar: kyau, ko da fata. Abin da za a zabi: broccoli
Ya bayyana cewa wannan kayan lambu zai iya hana bayyanar wrinkles. Ɗaya daga cikin kopin kabeji yana dauke da kullum na bitamin C, wanda ya zama dole don samar da collagen. Yana da alhakin ladabi da ƙarfin fata. Har ila yau, broccoli ya ƙunshi beta-carotene, wanda cikin jikinmu ya juya zuwa bitamin A. Wannan na inganta sabuntawar fata, kuma yana kama da ƙaramin. Abun antioxidants na Broccoli ƙarfafa tsarin rigakafi, kuma ya fi tasiri sosai don kare fata daga haske ultraviolet. Yadda za a dafa: tafasa a cikin tukunyar jirgi guda biyu kuma ƙara man zaitun.
Manufar: don samun al'ada na carbohydrates ba tare da lahani ga ƙuƙwalwar ba. Abin da za a zabi: dankali
Dankali ya ƙunshi ƙwayoyin carbohydrates masu haɗaka da suke taimakawa wajen sarrafa iko, banda haka, ba ma high-kalori ba, ƙananan tuber tare da fata zai janye 100 kcal. Bugu da ƙari, akwai karin potassium a cikin tushen amfanin gona fiye da cikin banana, don haka wannan kayan lambu zai kasance da amfani sosai ga mata masu yawan jini (potassium rage shi). Don samun rinjaye mafi yawa, yana da kyau a zabi iri iri iri na dankalin turawa. Suna daukan tsayi don yin kallo da kuma kara yawan jin dadi.
Dalilin: don samun mafi yawan kowane yanki. Abin da za a zaɓa: alayyafo
Mata bayan talatin sun fi nuna bambanci a abinci - suna so su kasance masu karfi da kuma kiyaye lafiyar su da kuma yaro mai zuwa. Amma, abin takaici, sha'awar su ba sau da yawa. " Don sa mafarkai na abinci mai gina jiki ya zama ainihin gaske, ƙara hayan alade zuwa ga abincinka. A cikin kofi na sabo ne ganye - kawai 5 kcal da duk kantin sayar da abubuwa masu amfani: bitamin K da B, alli, magnesium, da folic acid. Calcium da magnesium sun kare nau'in nama daga canje-canje masu shekaru, da kuma bitamin da folic acid zasu kare kariya daga rikitarwa a yayin ciki na gaba. Yadda za a dafa: amfani maimakon letas. Kyakkyawan zaɓi - cire fitar da alayyafo tare da tafarnuwa kuma ya kasance a gefen tasa ko kuma haɗuwa da spaghetti.
Manufar: bi da kanka mai dadi. Abin da za a zabi: dark cakulan
Ba wani asirin cewa cakulan yana darajar yanayin ba, amma me ya hana ya sake tabbatar da wannan? Kamar yadda bincike ya nuna, a cikin mutane wanda a cikin makonni 2 suka ci 45 g (200 kcal) na dadi a rana, ba a rage hormone mai wahala, cortisol. Idan akwai mai yawa a cikin jini, to akwai yiwuwar samun ciwon ciki, nauyi, matsalolin barci, cututtukan zuciya da wasu cututtuka. Bugu da ƙari, ƙyamar cortisol cikin jini yana ƙaruwa. Yawancin lokaci, waɗannan "kayan haɓakawa" na iya haifar da raguwa da arteries - da kuma ciwon zuciya. Gaskiya mai ban sha'awa: masana kimiyyar Italiyanci sun yanke shawarar cewa masu soyayyen cakulan suna da matsananciyar kashi 6% fiye da waɗanda ba su ci ba. Don samun mafi kyawun abinci daga dadi, zabi tayal da 70% abun ciki na wake wake. Yadda za a dafa: narke da dama yanki a kan kuka - da kuma bada salatin 'ya'yan itace.
Manufar: shirya jikin don ciki. Abin da za a zaɓa: qwai
Yawancin matan da suke shirin ciki suna da masaniya game da amfanin folic acid. Amma yawancin su ba su gane cewa iyayensu na gaba zasu buƙaci wani abu - choline. Yana da bitamin na rukuni B kuma yana cikin sassan jiki, ciki har da kwakwalwa. Nazarin dabba ya nuna cewa yin amfani da tsinkaye na rashin dacewa zai iya rinjayar tasirin ƙwararrun tayi. Saboda haka, mata masu ciki suna buƙatar cinye akalla lita 45 na wannan bitamin a rana (a cikin kwai daya - kimanin 125 MG). Yadda za a dafa: tafasa da kwai, a yanka a cikin yanka kuma a kara zuwa kowane kayan salatin kayan lambu da ke canza hoto zuwa kwakwalwa, kuma yana kare ruwan tabarau daga radiation ultraviolet. Kwanin yankakken launin rawaya, ja, barkono mai laushi ya ƙunshi kusan kashi biyu na yau da kullum na bitamin C (wannan sau biyu ne kamar yawan orange), da 6 MG na lutein da 562 MG na zexanthin. Masana kimiyya a Jami'ar Sydney sun gano cewa idan kun karbi fiye da 743 MG na waɗannan abubuwa yau da kullum, za ku iya rage hadarin canza canjin shekaru a cikin macula da 30%! Yadda za a dafa: a yanka a cikin guda kuma a saka a cikin kwanon frying ko gasa a cikin tanda, sanyi, kakar tare da tafarnuwa, man zaitun da gishiri.
Dalilin: a yi caji. Abin da za a zabi: alkama daga dukan alkama alkama
A cikin spaghetti, duk bitamin B, wanda ke taimaka wa jiki don juya abinci zuwa adadin kuzari. Ba kamar sauran manya ba, suna dauke da fiber. Yana hana yaduwa mai tsalle a cikin jini kuma yana samar da makamashi mai ƙarfi. Wannan mallaka yana da mallaka da yawa daga hatsi, amma don shiriyar mata sau da yawa ba su da lokaci. Tare da macaroni, ba dole ba ne ka yi jima'i na dogon lokaci-ka jefa su cikin ruwan zãfi, da kuma oda! Kamar yadda Ma'aikatar Aikin Gona ta Amirka ta ba da labari, rabin rabon da aka ba da shawarar (3 servings) na hatsi da gari ya kasance daga hatsi. Mata bayan shekaru 40 sun fi dacewa su ci abincin hatsi kawai, akalla a gida. Tare da tsufa, ƙwayar fuska ta raguwa, karuwa yana ƙaruwa, amma wannan abu zai iya hana shi. Kamar yadda sababbin nazarin da masana'antun abinci na Amurka suka nuna, mutanen da suka fi son baza da gurasar hatsin gari sun sami kimanin kilogram. Sabanin 'yan uwan baki, a cikin burodi marar yisti da kuma gurasar gurasa sun ƙunshi ƙananan fiber - aboki mafi kyau na ƙwararriya. Yadda za a dafa: tafasa, yayyafa da man zaitun kuma ku zauna a kan tebur da tumatir miya ko dafa manna tare da kayan lambu. Ka yi ƙoƙarin kauce wa naman alade mai tsami. Idan ka umurci alkama a cikin gidan abinci, ka guje wa cin nama tare da naman alade kuma ka bar wani ɓangare na cuku.
Rinse tare da ruwan dumi 8 katako skewers kuma ajiye. Yanke da apples a cikin yanka 7-8 mm lokacin farin ciki. A cikin ƙaramin kwano, kaɗa vinegar tare da 1 tablespoon na man zaitun, cokali na zuma da Basil. Ka sanya shrimps da apples a can, sabõda haka, kowane yanki an rufe da marinade. Saka kwano cikin firiji don minti 20-30. Duk da yake shrimps da apples marinate, kula da lentils. Rinse shi a karkashin ruwa mai gudu a cikin sieve. A cikin saucepan, zafi 1 tsp. man zaitun, ƙara karas da seleri da kuma wucewa na minti 3-5 har sai kayan lambu suna da taushi. Ƙara lentils, ƙara ruwa, kawo zuwa tafasa, rage zafi da kuma dafa ba tare da rufe murfin na 15-20 minutes. Lentils zai zama mai laushi, amma tsaba dole ne su kasance m. Yayinda ake narkar da lewatsun, canzawa, da apples and shrimps a kan skewers: kowanne ya kamata dauke da 3 ɓangaren apples da shrimps. Gasa cikin kwanon frying da kuma gwangwadon kullun na minti 5 a kowane gefe ko har sai rushewa ya zama ruwan hoda kuma apples suna da taushi. Mix dukkan abubuwan sinadaran don cika a cikin kwano. Don dafa albasa, ƙara almonds, yin wanka da girgiza tasa da kyau don haɗe kome. Sanya albasa a kan faranti, saka a kan kowane skewers 2. A wani sashi (2 skewers na shish kebab da 1/2 kopin lentil): 505 kcal, 15 g mai, 59 g na carbohydrates, 35 g gina jiki, 18 g na fiber. Yanke labaran zuwa kashi 4. Cire crumb, drizzle da man fetur, shafa tafarnuwa kuma toya a cikin gasa. Ku bauta tare da tart. A wani sashi (1 sashi na tart da 1/4 baguette): 438 kcal, 21 g mai, 38 g carbohydrates, 25 g furotin, 7 g fiber.
Taliya da barkono, namomin kaza da sardines
4 servings
Shiri na minti 10
Shiri na minti 25
• 1 tbsp. l. + 2 tsp. man zaitun
• 1 kofin fin yankakken jaƙar barkono
• 220 g na ƙwayar hatsi
• 1.5 kofuna na yankakken namomin kaza (zaki, fata ko portobello)
• 1h. l. yankakken yankakken sabon faski
• 1/4 tsp. dried oregano
• 2 cloves yankakken tafarnuwa
• 2 tsp. ruwan 'ya'yan lemun tsami
• 2 kwalba na 100 grams na sardines na gwangwani a man fetur
• 2 tsp. yankakken yankakken gurasa mai kyau
• 1/4 tsp. gishiri
• Freshly ƙasa baki barkono dandana
A cikin hidima guda:
(1.5 kofuna na taliya): 371 kcal, 13 g mai, 46 g carbohydrates, 20 g gina jiki, 7 g fiber.
Tafasa ruwa don manna. Yi la'akari da tanda zuwa digiri 8. A cikin babban frying kwanon rufi zafi i Art. l. na man zaitun. Sanya barkono da namomin kaza a cikinta kuma a saka a cikin tanda tsawon minti 5-7. Sa'a tare da faski, oregano da tafarnuwa 2 da minti kafin a dafa shi. Sanya manna a cikin ruwa mai zãfi kuma dafa don minti 9-10 har zuwa aldente state. Duk da yake shirya kayan lambu da taliya, bude kwalba na sardines kuma fry su a cikin gasa ko a cikin frying kwanon rufi na minti 6 a kowane gefe. Cire daga zafin rana kuma baka damar kwantar da hankali, sa'an nan kuma karya cikin kananan guda. Guga manya, kayan lambu, namomin kaza da sardines, kayan yaji da 2 tsp. man zaitun, Basil da ruwan 'ya'yan lemun tsami. Ƙara gishiri da barkono dandana. Yada kan 4 faranti kuma ku bauta.