"Dabba yana da cikakke, mutum yana cin abinci, mutum mai hankali ya san yadda za a ci," in ji mai ba da shawara a kasar Faransa Brilla-Savarin. Kuma yana da wahala kada mu yarda da shi, domin abin da muke ci ya dogara ne da yanayinmu, lafiyarmu har ma maƙirarin tunaninmu. Masanin ilimin lissafi David Perlmutter yayi nazarin dangantakar dake tsakanin lafiyar kwakwalwa da abinci mai gina jiki ga shekaru masu yawa kuma ya yanke shawarar cewa cin abinci mai kyau shine jingina mai kyau ƙwaƙwalwar ajiya da karfin halayyar basira.
Bisa ga bincikensa, ya rubuta littafin nan "Abinci da kwakwalwa" - wannan littafi ne ga waɗanda suke so su rayu da dogon lokaci, aiki, cikakken rayuwa. Tarin majalisa don cin abinci mai gina jiki shi ne kantin kayan girke-girke na lafiya. Suna da amfani ga kowane mace na zamani, kamar yadda suke bukatar dan lokaci kadan, da sauri da zazzage da kuma yin sauki. Gwada farawa tare da waɗannan girke-girke.
Breakfast
Frittata tare da zucchini, cuku da cuku da cruyere cuku
Qwai - daya daga cikin samfurori da yawa, wadanda suke amfani da su duka biyu kuma a matsayin sashi na nau'i-nau'i. Shirya fritata sauƙi, yayin da zai iya kasancewa kyakkyawan magani ga babban kamfanin. Akwai wasu zaɓuɓɓuka don frittate, saboda wasu zazzabi da kayan lambu zasu iya maye gurbin wasu. Ga ɗaya daga cikin bambance-bambancen wannan tasa.
Sinadaran (don 4 servings):
- 3 tbsp. l. man zaitun
- 1 albasa
- ½ tsp. gishiri
- ½ tsp. barkono
- 450 grams na alayyafo ganye
- 9 qwai babba
- 1 tbsp. l. na ruwa
- 90 g na kullun
- 1 kullun ganyayyaki
- 1/3 kofin cuku
Shiri:
Heat 1 tbsp. l. man shanu a kan kwanon rufi mai zafi, ƙara yankakken albasa, gishiri da barkono. Fry a kan matsakaici zafi na tsawon minti 3-4, yana motsawa lokaci-lokaci sai albasa ya bayyana. Add yankakken alayyafo, zucchini, ruwa da dafa, stirring, 1-2 minti. Sa'an nan kuma buga da qwai, yayyafa da crumbled goat cuku da gruyer.
Cook da cakuda don minti 1-2 har zuwa gefuna fara launin ruwan kasa. Sa'an nan kuma sanya gurashin frying a cikin tanda, preheated zuwa 200 ° C, da kuma gasa har sai shirye for 10-12 minti. Ku bauta wa zafi.
Abincin rana
Salatin da ganye da balsamic miya
Za a iya amfani da wannan salatin a matsayin ado ga babban hanya, da kuma daban, a matsayin abun ciye-ciye don abincin rana ko abincin dare, musamman idan ka ƙara dan kadan (misali, yankakken kaza, kifi ko nama).
Sinadaran (na 6 servings):
- 4 kofuna waɗanda cakuda letas ganye
- 1 kofin faski
- ½ kofin yankakken albasa
- ½ kofin na cakuda sababbin kayan lambu (ruwan ruwa, mustard tsaba, coriander, wormwood, Sage, Mint)
- 50 g walnuts
Don murmushi 200:
- 60 ml na balsamic vinegar
- 2-3 cloves da tafarnuwa
- ½ tsalle masu tsalle
- 1 tbsp. l. Dijon mustard
- 1 tbsp. l. bushe ko sabo ne
- 1 lemun tsami
- 1 tsp. gishiri
- 1 tsp. barkono
- 100 g na man zaitun
Shiri:
Mix a cikin wani kwano yankakken letas, chives da ganye, ƙara kwayoyi. Don cike, ta doke albasarta da albasa da albasa tare da vinegar, mustard, ruwan lemun tsami, Rosemary, gishiri da barkono. Yi saurin ƙara man fetur zuwa wannan cakuda har sai an kafa wani emulsion. Ƙara rabi na kayan miya zuwa salatin, haɗa da kuma bauta. Rike furanni a firiji.
Couscous daga farin kabeji
Ka yi kokarin shirya wannan tasa a matsayin mai kyau kyauta don samfurori masu dauke da sita - dankali, shinkafa ko gargajiya. A yayin dafa abinci, zaka iya ƙara zaitun bishiyoyi ko kwata na gilashin parmesan grated zuwa farin kabeji - wannan zai ba da tasa mai ƙanshi mai ban sha'awa.Sinadaran (don 2 servings):
- 1 shugaban farin kabeji
- 2 tbsp. l. man zaitun
- 2 cloves da tafarnuwa
- ¼ kofin gishiri mai ƙanshi
- ½ wani gungu na faski
Shiri:
Raba kai a cikin ƙananan ƙwayoyi, wanke su da kuma kara su a cikin abincin abinci har zuwa girman kananan hatsi. (Zaku iya gwargwadon ruwan da aka yi a kan babban kayan aiki, ya bar wani kututture.) Sanya tafarnuwa tafarnuwa, kwayoyi da faski a cikin babban kwanon rufi tare da man zaitun da aka rigaya. Add da kabeji da simmer shi, stirring, har sai wani ruddy ɓawon burodi
Chicken tare da lemun tsami miya
Daga kaza, kamar yadda ka sani, zaka iya dafa abinci mai yawa. Saurin kayan girkewa mai sauƙi ya dace da abincin rana ko abincin dare.
Sinadaran (na 6 servings):
- 6 kaji na kaji ba tare da fata
- 1 tbsp. l. sabo ne ganye
- 2 cloves da tafarnuwa
- 1 shallot
- 1 lemun tsami
- 110 g na man zaitun
Shiri:
Yi marinade: Mix sliced Rosemary da shallots, yankakken tafarnuwa, ƙara zest da lemun tsami ruwan 'ya'yan itace. Mix kome da kome tare da man zaitun, ɗauka da sauƙi. Sanya ƙirjin kajin a cikin gaurayar dafa don su yi daidai a daya. Zuba ruwan marinade, kusa da firiji na tsawon sa'o'i 2 ko na dare. Yi la'akari da tanda zuwa 175 ° C. Za a juya ƙirjin da aka zaba a cikin bakaken abinci da gasa don kimanin minti 25, sai an dafa shi. Ku bauta wa tare da gefen gefen kayan lambu ko kayan salad.
Abincin dare
Kifi gasa a chardonnay
Abin da zai iya zama sauƙi fiye da yin burodin kifin kifi da kafi so, daɗa shi da abincin mai ban sha'awa mai kyau! A cikin girke-girke da aka shirya, an shirya miya don kifi, amma kuma ya dace da kifi. A kowane hali, gwada ƙoƙarin zabi kawai kifin freshest kama a cikin kandami na halitta.
Sinadaran (don 4 servings):
- 4 salmon fillets (tare da fata)
- 110 g na m kayan lambu mai (kwakwa ko koko man shanu)
- Chardonnay 240 ml
- 2-3 tbsp. l. Dijon mustard
- 3 tbsp. l. capers
- 1 lemun tsami
- 2 tsp. Dill
Shiri:
Ga miya, narke man shanu a cikin wani saucepan a kan zafi mai zafi, ƙara chardonnay, mustard, wanke capers da lemun tsami ruwan 'ya'yan itace. Gumi na kimanin minti 5 don ƙafe barasa, ƙara dill. Saka kifaye a kan takardar takarda. Zuba miya da gasa na mintina 20 a cikin tanda, wanda aka fizge shi zuwa 220 ° C. Shirya kifi nan da nan bauta, kayan yaji tare da kore wake da tafarnuwa miya.
Kuma don kayan zaki
Chocolate truffles
Gidaran da aka yi da gida suna da kyau, wanda za a iya shirya don zuwa baƙi. Da karin ingancin cakulan, abin da ya fi dacewa da truffles zai kasance. Kuma kada ku ji tsoro don gwaji tare da fragrances, canza su dangane da yanayin ku.
Sinadaran don 30-40 truffles:
- ½ kofin zub da guba cream
- 1 tsp. dandano (almond, orange, vanilla ko tare da dandano kwaya itace)
- 225 g na cakulan cakulan (tare da abun ciki na koko akalla 70%)
- Foda na koko ko kwayoyi masu laushi don mirgina
Shiri:
A cikin karamin saucepan, kawo cream zuwa jinkirin tafasa. Ƙara dandano. A cikin tasa daban, a yanka cakulan, ku zuba shi da zafi mai zafi kuma ku bar cakuda da farko don yin kama da juna, sannan kuyi sanyi a dakin da zafin jiki. Bayan haka, sa a cikin firiji na tsawon sa'o'i 2.
Tare da teaspoon shafawa da cakuda, da sauri mirgine bukukuwa tare da diamita na 2.5 cm a diamita.Kada su a kan takardar burodi da aka layi tare da takarda, kuma bar shi a cikin firiji. Da safe, mirgine bukukuwa cikin koko foda ko kwayoyi. A cikin kwantena da aka rufe, ana iya adana truffles a shirye-shiryen a firiji na mako guda.
Kuma yanzu jerin jerin abubuwan da suka dace da zasu taimakawa kwakwalwa
DHA. Dokosahexaenoic acid wani abu ne mai muhimmanci mai omega-3 don jiki. Yana da matakan gaske na kare kariya daga cututtukan zuciya, ciwon kwakwalwa daban-daban, hasara na iyawa da hankali da hankali. Ana samun DHA a cikin kifi, musamman a cikin kifi, kazalika a cikin microalgae da molluscs na teku.
Turmeric. Yankakke, wanda kuma ya rage hadarin bunkasa cututtukan kwakwalwa. Ba a banza ba an yi amfani dashi tsawon shekaru da yawa a maganin gargajiya na Indiya da na kasar Sin. Curcumin taimaka wa jiki samar da antioxidants a cikin manyan yawa. Tare da shi, zaka iya normalize da matsa lamba a cikin marasa lafiya hypertensive, inganta glucose metabolism da rage jini sugar.
Resveratrol. Abinda yake amfani da shi wanda wasu tsire-tsire suke ɓoyewa. Godiya gareshi za ku yi kyau kuma ku ji karamin. Resveratrol zai iya yakin ƙwayar cutar ciwon ƙwayoyin cuta, ƙusoshin jini da canje-canje a cikin kwakwalwa, taimakawa zuciya, ya rage ci gaban kitsoyin mai. An samo shi a blueberries, jan inabi, ruwan inabi da kirki.
Probiotics. Abubuwan da ke dauke da waɗannan kwayoyin halitta zasu inganta aiki na kwakwalwa, ƙarfafa rigakafi, rage matakan damuwa da kuma taimakawa wajen kawar da ciki. Magani sunyi inganta narkewa, kuma suna inganta hawa na dopamine da serotonin, wanda kwakwalwarmu ke buƙata.
Man shafawa. Yana inganta asarar nauyi kuma yana ƙarfafa tsarin rigakafi. Taimaka bi da cututtukan neurodegenerative da kuma yaki ƙumburi. Sha shi daya teaspoon a kowace rana ko ƙara zuwa abincin don kwakwalwar tana aiki a cikakke.
Alpha-lipoic acid. Wani antioxidant wanda ke taimakawa kwayoyin kwakwalwa, gyaran hanta, rage adadin glucose a cikin jini, yana ƙarfafa musayar cholesterol kuma rage sakamako na toxins a jiki. Alpha-lipoic acid ne ya samar da jiki, amma za'a iya amfani dashi a cikin nau'i na allunan.
Vitamin D. Ba wai kawai yana inganta karfin calcium ba, amma yana kare kwakwalwa daga sakamakon radical free kuma rage hadarin ciwon sukari. Da cike da kifi, algae, wasu namomin kaza (misali, a cikin chanterelles), yisti.
Kasance lafiya da nasara, cin abinci daidai!
Hotuna daga littattafai na wallafe-wallafe "Mann, Ivanov da Ferber" (wanda aka wallafa shi).