Shahararren sanarwa "Kai ne abin da kuke ci" za'a iya sake sakewa: "Kai ne abin da ka koya." Lokacin da muke ci, muna tunani game da dandano tasa, amma yana da muhimmanci - cewa kowace kwayar halitta ta sanya kayan abinci da ke cikin aikin abinci mai lafiya.
Yarda gajiya
Tare da gagarumin gajiya, da farko, wajibi ne a bar watsi da ruwa - kofi da sukari - kuma sake sake raunin makamashi saboda sunadarai, fatsun mai da leafy ganye.
1. Zaɓi manyan sunadarai
Sunadaran sun kunshe ne a cikin hadewar hatsi da legumes na takin, nama na dabbobi masu girma ko kuma kayan naman alade, irin su tofu (kudan zuma soya).
Protein yana inganta ƙaddamar da metabolism (metabolism) da, saboda. Muna kirkiro sunadarai sannu a hankali fiye da carbohydrates, muna samun goyon bayan makamashi na dindindin.
2. Fats - a gyare-gyare
Samar da man zaitun, qwai, kwayoyi a cikin abincin da ke samar da mafi kyawun, tasiri, makamashin makamashin makamashi, yana taimakawa wajen ƙirƙirar kayan gini ("tubalin") ga mahaukaci da ke yaki da matakan kumburi da kuma kula da lafiyar lafiyar jiki.
3. Ka ba da fifiko ga duhu mai duhu
Kayan kabeji, alayyafo, kabeji - duk waɗannan samfurori sun ƙunshi bitamin B, wanda ke da alhakin samar da makamashi (dauke da gishiri na folic acid, hadaddun bitamin B, ya wajaba don samun sababbin kwayoyin halitta), da antioxidants da duhu chlorophyll, inganta cigaba da sabuntawa na kyallen takarda.
Ƙarƙwara mai yatsa, soyayyen man fetur tare da warkar da kayan yaji
4 servings
Tofu - Jirgin wake-wake na Jafananci shine kyakkyawar tushen furotin. Muna bada shawarar sayen sabbin kayan tofu a cikin fale-falen buraka, an kiyaye shi daidai cikin nau'in gasasshen. Wannan tasa yana kunshe da tafarnuwa da albarkatun kore, kuma yana da amfani ga aikin zuciya na zaituni da pecan.
2 barkono na matsakaici matsakaici (1 ja da 1 orange); 400 g na guga man tofu;
1/2 tbsp. l. curry foda ko cakuda kayan yaji; 1 tsp. Chile; 60 ml na man zaitun; thinly sliced sabo ne Ginger manyan cloves da tafarnuwa; yankakken 2 bunches na kore albasa; yankakken kabeji; 3 tbsp. l. Soya Sauce; yankakken cilantro; 120 g na kwayoyi masu laushi; wani tsunkule na gishiri.
1. Yanke barkono a cikin rabin tare da kyauta daga tsakiyar, sannan a yanka a cikin tube na bakin ciki, da kuma tube cikin rabi.
2. Yankakken cubus yuan kimanin 2.5 cm kuma saka a cikin kwano tare da kayan yaji (curry da chili).
3. Yi tunanin man fetur a cikin kwanon frying. Ƙara ginger, tafarnuwa da barkono. Cook a kan zafi mai zafi na minti 3, yana motsawa kullum. Ƙara jan kabeji kuma dafa don karin minti 3 har sai ya zama taushi. Sa'an nan kuma ƙara soya miya kuma dafa kan babban zafi na wani minti daya. Ƙara tsuntsaye na gishiri. Top tare da cilantro da kwayoyi
1 bauta: 373 adadin kuzari, 29 g mai (3 g cikakken), 18 g carbohydrates, 14 g gina jiki, 6 g fiber, MG 600 mg (26% yau da kullum).
Don tallafawa rigakafin
Da duhu inuwa daga cikin samfurin, mafi girma ga goyon baya ga rigakafin. Haɗe da tsantan baki, berries, Figs, dark cakulan, abincin teku a cikin abincin.
1. Stock sama da albasarta
Ƙarfafa tsarin rigakafi - albasa: albasa, shallots, porem tafarnuwa. Wadannan kayayyakin kayan yaji suna ba da kariya mai karfi daga kwayar cuta mai cutarwa kuma har ma zai iya hana samuwar kwayoyin cutar ciwon daji.
2. Ƙara ganye
Fresh da dried ganye irin su turmeric, Ginger, Rosemary, thyme da antioxidant, antibacterial da anti-inflammatory Properties.
3. Son Enzymes
Don inganta yawan kayan lambu da kayan yaji, Dokta Bellisfield ya kara da kayan abinci irin su miso, yogurt, da kabeji m don su iya inganta narkewa da kuma shayarwa na gina jiki.
Ku ci don ku rasa nauyi
"Ku ci bakan gizo," - ya nuna likita kuma ya bada shawarar 'ya'yan itatuwa da kayan marmari. Launi mai haske mai haske yana nuna abun ciki na beta-carotene, da kuma duhu mai launin shudi da ja (alade mai shuka).
1. Zaɓi "mai kyau" sunadarai da carbonates
Kasuwanci tare da ƙananan glycemic index, irin su mai dadi, berries, qwai, kifi da dukan hatsi, da kuma halitta sugar substitutes - agave syrup da hookweed maniyyi ba sa ƙara yawan jini sugar matakan, irin su farin dankali ko peeled gari.
2. Nemi kayan abinci mai low-calories: goji-berry, brokolli, wake baƙi, "gurasar nama" - kinoa. Kinoa - 'ya'yan itace mai yawa daga kudancin Amirka, na iyalin alayyafo. Kinoa yana da wadata cikin furotin, kuma da yawan makamashi, calcium, phosphorus, baƙin ƙarfe, bitamin B, fiber da ƙwayoyin carbohydrates masu muni sun fi girma ga sha'ir, shinkafa, hatsi da alkama. Ba ya dauke da alkama. Yana da dandano tsaka tsaki. Bugu da ƙari, furotin mai tsarki a cikin fim, akwai amino acid 8 da suka cancanta don jikin mu, carbohydrates, magnesium da calcium, ma'adanai da ƙwayoyi, baƙin ƙarfe da wasu bitamin. An shawarci masu gina jiki suyi amfani dashi ga mutanen da ke da matsala tare da narkewa, kananan yara da masu juna biyu.
A cikin 100 g na fim ya ƙunshi:
Sunadaran .............................. 16.2 g
Fats ............................................... 6.9 g
Calcium ....................... 141 MG
Potassium ...................................... 625 MG
Iron ............................................. 6.6 MG
Kuma yana da sauki:
Kurkura a karkashin ruwa mai guje kuma dafa don mintina 15, ƙara abin da kuke so.
Yi fitar detoxification.
Fara wanke jiki daga ganyen Dandelion, kabeji, broccoli.
1. Mix 'ya'yan itatuwa masu banƙyama da ruwan zafi
Ƙanshin da ke ba da 'ya'yan itatuwa acidic da ciyayi masu zafi yana ƙara yawan adadi da kuma enzymes da ake buƙata.
2. sha shayi
An wanke 'ya'yan itatuwa da ganye tare da farar fata ko koren shayi, an shirya tare da ƙari da abubuwa masu dacewa waɗanda ke dauke da basil da ginseng (kuma yana da dukiyar rage karfin wuya da kuma magance matsalolin) - domin tsaftacewa da taushi ga tsarin narkewa da kuma tsarkake jikin.
Chicken tare da caraway tsaba, tumatir chutney da kore shayi noodles
4 servings
Haɗuwa da cumin, chives da barkono suna samar da tasa tare da wani abu mai mahimmanci na antioxidants.
Chicken tare da cumin
4 ƙananan, mai daɗi da kaza, da man zaitun, cumin ƙasa, kananan albasa, lemun tsami, 170 g na kore shayi, buckwheat gari noodles g, yankakken albasa don ado.
Tumatir chutney
0,5 .1 ruwan tumatir, 1 babban tafarnuwa na tafarnuwa (yankakken), barkono mai laushi, a yanka a cikin bakin ciki, ba tare da hatsi 1 tsp ba. ƙasa cumin, 1 teaspoon cane sugar
1. Tafasa babban tukunya na ruwa salted.
2. Sanya kaza, man shanu da cumin a cikin babban kwano. Rub albasa a kan babban grater kuma ƙara zuwa tasa. Yayyafa lemun tsami kuma ƙara ruwan 'ya'yan lemun tsami da zest. Ƙara tsuntsaye na gishiri da kuma yi wain kaza. Yi amfani da kwanon frying, dafa a kan zafi mai zafi na minti 5 a kowane gefe.
3. Yi amfani da abincin da ake amfani da shi a cikin abincin abinci kafin a kafa taro mai kama. Ƙara gishiri don dandana. Yayin da ka jinkirta.
4. Sanya kayan da ke cikin ruwa mai zãfi, dafa don mintina 5, sa'annan a jefa a cikin colander kuma ba da izini suyi kyau yadda ya kamata. Chicken, shayar da miya da kuma ado da albasa, yi aiki tare da noodles.
1 bauta: 460 adadin kuzari, 16 g mai (2.5 g cikakken), 38 g carbohydrates, 42 g gina jiki, 5 g ɓangaren litattafan almara, sodium 600 mg (26% yau da kullum).
Kwafi mai laushi tare da kabeji na kasar Sin da koren Peas
4 servings
Salmon ne mai kyau tushen albarkatun mai omega-3, wanda ke taimakawa wajen tsara cholesterol. Yana da kyau idan tasa ya hada bitamin B da ke cikin ƙwayar kabeji na kasar Sin, da kuma turmeric, wanda yana da kayan mallakar antioxidant.
1 teaspoon miso, 1 tsp. finely yankakken sabo ne Rosemary, 2 manyan cloves da tafarnuwa, 4 lokacin farin ciki chunks na kifi fillet tare da kwasfa, 1 tsp. turmeric, 1 tsp. man zaitun, 2 manyan shugabannin kasar Sin 200 g na kore Peas, 2 tbsp. l. gasashe sesame tsaba, tsuntsaye na gishiri.
1. Mix miso, Rosemary, da 1 albasa da crushed tafarnuwa. Ƙara 2 tbsp. l. ruwa. Tare da manna sakamakon, man shafawa a gefen ramin, inda babu fata. Rub da kifaye tare da turmeric, saka a kan greased frying kwanon rufi, zuba 1 tbsp. l. man. Yi motsi na minti 2, nan da nan a ajiye shi na minti 5. a cikin tanda mai tsanani zuwa 260 ° C.
Ka yi hankali kada ka shafe tasa.
2. A wannan lokaci, sara da kabeji. Nada 2 tablespoons na man zaitun a cikin wani frying kwanon rufi (wok don dafa cin abinci China). A sa akwai kabeji da fis. Cook don mintuna 2 akan zafi mai zafi, yana motsawa kullum. Ƙara 1 albasa na tafarnuwa da tafarnuwa da tsuntsaye na gishiri. Dama kullum don 3-4 minti. Canja kifaye daga shingen burodi. Kayan lambu saka 4 manyan faranti, sanya kifi a saman kuma yayyafa da sesame. Ku bauta wa tasa don zafi.
1 bauta: 560 adadin kuzari, 33 g mai (ciki har da 6 g cikakken), 21 grams na carbohydrates, 47 g gina jiki, 6 g na fiber, 600 g sodium (26% na kyauta kullum).
Leek
Abubuwan da dole ne su kasance a kowace uwargidan.
Albasa
Tafarnuwa, tsire-tsire bulbous (albasa, leeks, shallots) ƙarfafa leukocytes, yaki da kwayoyin cututtuka da kuma kwayoyin cutar kanjamau.
Fassara Products
Yoghurts, miso (soya gurasa, shirya da fermentation, kara zuwa soups, amfani dasu a cikin kayan wasa), kabeji mai tsami da kimchi (kimchi - kabeji) ya yi yaƙi da cututtuka da ƙananan cututtuka kuma ya taimaka sosai wajen tsarin narkewa, shayarwa na gina jiki da kuma samar da flora na hanji da magunguna .
Carbohydrates
Dukan hatsi (ba tare da tsari), irin su kinoa da hatsi, legumes, kamar baki da tsummaran wake, suna da wadata a cikin fiber, wanda zai taimaka wajen cire cholesterol daga jiki.
Ganye da kayan yaji
Turmeric, Ginger, Cumin da Rosemary suna da anti-mai kumburi Properties kuma suna da arziki a cikin antioxidants.
Bright kayan lambu da 'ya'yan itatuwa
Suna haɗuwa da ragewa a kan hadarin ciwon daji da cututtuka na zuciya. Ayyuka masu launin biki irin su broccoli, kabeji, paprika, berries, figs suna da wadata cikin bitamin A, C, E, K, suna dauke da acid acid da antioxidants, irin su beta-carotene da anthocyanin (alamar shuka).
Sunadaran
Tofu, naman kaji, naman sa, kifi (salmon, herring, sardines), qwai - dukkanin waɗannan samfurori suna ba da jiki tare da baƙin ƙarfe, ba da makamashi na dogon lokaci kuma ya sanya kayan aikin gina jiki don tsokoki.
Tsarin Teas
Catechins - wani tsantsa daga acacia - sa kore da fari shayi. Kyakkyawan karfi don rage hadarin cututtukan zuciya, ciwon daji.
Fats
Man zaitun, avocado, kwayoyi da hatsi (musamman walnuts, cashews, kabewa tsaba) samar da jiki tare da samar da makamashi mai tsawo da rage ƙananan cholesterol.