Salmon
Okwangoku, i-salmon ithathwa njengentlanzi efanelekileyo kunokutya komntu. Inayo ininzi yeoli yeentlanzi, eyimfuneko yokwenza ubuhle, impilo kunye nomlinganiselo olinganiswe kakuhle. Izitya ezivela kwiintlanzi ezixabisekileyo, ezifana ne-salmon, kufuneka zidliwe kabini ngeveki. Inyama yeentlobo zeentlanzi ze-salmon ilungele ukuthintela kunye nokunyangwa kwesifo senhliziyo, inkqubo yesantya kunye nezifo ezizimele. Iiprotheni zeentlanzi ezibomvu nazo zinceda kakhulu ukulinganisela kwe-hormonal.
Ziziphi iimveliso ezingathatha indawo ye-salmon: i-tuna, i-sardines, i-herring, i-trout, i-bass.
Iindlela zokupheka eziluncedo: i-cutlets zeentlanzi. Thatha i-fillet ye-salmon okanye ityhuna. Hlanganisa nejusi yesiqingatha semonon, faka isipuni se-mustard, iglasi lesonka kunye nehafu yengqayi ye-anyanisi eqoshiwe. Emva koko, senza iziqhekeza kwaye sizilungiselele.
ETurkey
I-Turkey ithathwa njengowona mveliso onomdla kakhulu wezilwanyana. Inxalenye eyona nto yokutya yendalo isuke ibhekwe njengentsimbi ngaphandle kwesikhumba. Inyama ye-turkey isifuba esikhulu somthombo weprotheni kunye nevithamini ezininzi ze-B. Ukuba udla isabelo se-turkey kwasekuseni, uya kuqinisekisa isidingo somzimba weprotheni ixesha elide. Uphando olutsha lubonisa ukuba i-amino acid efunekayo ngenxa yokuqhekeka kweeprotheni zentaka inokubonelela ngeemfuno zomzimba iintsuku ezimbini (kuxhomekeke kwisabelo esidliwe).
Ziziphi iimveliso ezinokuthi zitshintshwe nge-turkey inyama: intsasa yenkukhu.
Iindlela zokupheka eziluncedo: I-Turkey isifuba esibhakabhaka. Inyama yeenkukhu ezibhakayo ihlanganiswe ngokugqibeleleyo kunye nesonka esipheleleyo. Bake inyama ye-turkey (akunzima). Isiqwenga sonke isinkwa sesonka kwiintsimbane ezincinci kwaye usasaze nge-sauce. Ukuze ulungise i-sauce, xuba isipuni se-mustard, isipuni seoli yeoli kunye nama-berries ama-raspberries ama-5. Nangona kube lula, kuya kuba yinto ekhethekayo kunye neyomsebenzi kwiphathi. Ukongezelela, iintsuku eziliqela unokuyonwabela i-sandwiches efanelekileyo emsebenzini kwaye uphathe oogxa bakho.
Ubhontshisi
Iibhontshisi kunye nezinye iiembotyi, ngokuthe ngandlela-thile sinalo idumela elibi. Njengaye, ukutya kunzima, kudala kukugaya. Kodwa ukutya okunzima akuthethi ukulimaza! Yidla ekuseni, kwaye akuyi kuba neengxaki zokugonya. Kwaye ukuqinisekisile ngeenzuzo zezigulane, ezi zinto zilandelayo. Iibhontshisi azikho nto enye yezinto ezidumileyo zokutya. Kunzima ukufumana umthombo ongcono weprotheni kunokuvela kwimvelaphi yezilwanyana. Izitya ezisuka kwimigqomo ayinakutshintshelwa kwabo babambelela ekudleni kunye nokunciphisa ukusetyenziswa kwempilo ebomvu (ingulube, inkomo, imvu, njl.). Ezi zityalo ziqulethe ezininzi iifiber kunye namavithamini, i-folic acid kunye ne-antioxidants. Iiprotheni zezityalo ezikhanyayo zikhusela amathambo ethu ekuhlambuleni i-calcium, kunceda ukugcina izinga elifanelekileyo leeshukela egazini. Le yinto ephantsi kakhulu yendalo "yonyango" yokunciphisa i-cholesterol. Ngoko ke, kubalulekile ukutya ubhontshisi, ikakhulukazi iiimbotyi, amaxesha amaninzi ngeveki.
Ziziphi iimveliso ezinokuthi zitshintshwe ngamabhontshisi: Zonke iindidi zemigqabi. Eyona nto ixhaphakileyo kubo - iipayi, iilentiy, iiimbotyi (siza kuxela malunga neesybeya ngokwahlukileyo).
Iindlela zokupheka ezisebenzayo: Thela iifolda eziluhlaza kunye nexabiso elincinci leoli yeoli kunye nokufafaza imbewu yeesame. Elula kakhulu kwaye luncedo kakhulu!
IiSoybean
IiSoybe zihlanganiswe ngamarhweba kunye neengcamango. Inzululwazi zinkulu zithetha malunga nokunceda okanye ukulimaza "ukuphazamiseka". Kodwa zonke ukwesaba zijoliswe ngokubanzi kwi-soy yemfuza. Oku kunokwenzakalisa impilo. Kodwa i-soy eqhelekileyo incedo kakhulu, ngakumbi kubasetyhini. Ngokumalunga namadoda, le mibuzo ihlala, njengoko inyosi iqukethe i-phytonutrients efana neyokwakheka kumahomoni amabhinqa. Ngokomzekelo, e-China, Japan, Taiwan, i-soy iyahlonishwa kakhulu. Kwaye ngaphandle kwe-soy sauce, ukutya okuseMpumalanga akunakwenzeka. Imveliso enomdla kwisondlo somntu i-soy cottage cheese-tofu. Nangona kunjalo, abavelisi basekhaya ekuphishekeleni inzuzo ngokukhawuleza bayithatha inyama kunye ne-soybean powder, ngamanye amaxesha ezivela kwiindidi eziguquguqukayo. Ngaloo ndlela, ukuhlambalaza idumela le soy. Kodwa ngaba kunokwenzeka ngenxa ye "potboilers" ukushiya imveliso eluncedo? Akunjalo!
Ukusuka kwesoyiya unokupheka nantoni na: i-steak, i-cottage cheese, i-stew, isobho, i-pates, i-sausages kunye ne-sausages. Fumana izitya ezingabonakaliyo, ezifikelelekayo kwaye ezintle kakhulu. Ukuba amantombazana asebenzisa ubuncinane ubuninzi beesysi, ngokucacileyo banciphisa intlungu yokuya esikhathini kwaye kaninzi kunzima ukuguquka kwemizwelo. I-Soy yinto enye yemifuno yokutya, njengoko ityebile kwiiprotheni. Iqulethe ezininzi ze-phytonutrients kunye ne-basic amino acid. Khumbula ukuba i-soy ngumthombo we-lecithin.
Ziziphi iimveliso ezinokuthi zitshintshwe ngeesybeans: Naphezu kwenyaniso yokuba i-soya evela kwintsapho yamagqabi, akukho nto ingayifakela kuyo. Ngokutsho kweempahla zayo, iesyayi ziyahluke kwiimbotyi, iipayi kunye neententili. Ngoko ke, kwaye zinikezelwe kwiingcebiso zabafundi bezondlo ezizweni jikelele. I-Soy iyingqayizivele kangangokuthi iimveliso ezingezinye ziqhelekileyo kwezinye izityalo. Ley soysi cheese tofu, ubisi lwe-soy, i-bean curd tofu.
Iindlela zokupheka eziwusizo: I-Cheese okanye i-curf tofu, unako ukucoca, uthathe iikhabhi uze ufefe umsila we-soy. Uza kufumana "i-snack" eyanelisayo kunye nesebenzayo.
Iphunga
Iphunga ayiluncedo kuphela kwiHalloween entsha. Ngenxa yokuba imifuno enomdla kakhulu kwaye ilungileyo. Ikhukhu igcwele i-alpha- ne-beta-carotene, i-fibre kunye namavithamini. Edibeneyo kwi-carotenoids yamangqa i-vitamin A provitamin, kwaye ilula ngokulula. Zinefuthe elihle kumzimba wethu wokuzivikela, zikhusela ulusu kwimiphumo emibi yelanga, ikhuphe ukuguga. Ngokungafani ne-vitamin A yemvelaphi yezilwanyana, iifompu ze-alpha kunye ne-beta-carotene azibangele ukudlula.
Ziziphi iimveliso ezingathatha indawo yeengqungquthela: iidroti, iitatata, i-sweet pepper, i-pumpkin (umthombo ocebile weprotheni, i-phosphorus kunye ne-magnesium).
Iindlela zokupheka eziwusizo: Fry imbewu yeengqungquthela imizuzu emi-2 kwipeni elomileyo lokuloba. Ekupheleni, faka amaconsi ambalwa omsila we-soy. Yidla endaweni yepips.
Utamatisi
Sonke siyazi ukusuka ebuntwaneni ukuba utamatisi luncedo. Kodwa akuyena wonke umntu owaziyo ukuba uncedo olona luncedo alonawo utamatisi olutsha, kodwa olucwangciswa ngomoya. Kwiitamatato ziphekwe ngomlilo, ukuxinwa okuphezulu kwe-lycopene yinto ebaluleke kakhulu kwiitamatati. I-Lycopene inefuthe lokuchasana. Kwakhona li-antioxidant elinamandla, elingagcini nje ukuvimbela ukuguqulwa kweselula, kodwa lenza indima ekhethekileyo yelanga elisezantsi. Kuvela ukuba i-dose yemihla ngemihla (40 g) yeetamatati iqulethe i-16 mg ye-lycopene. Oku kwanele ukuba ixesha elichithwe elangeni, emva kwelanga elitshisa, landa ngama-40 ekhulwini. Oko-kukutya utamatisi, unokuhlala ixesha elide elangeni ngaphandle kokulimaza ulusu!
Ziziphi iimveliso ezingathatha indawo yetamatato: i-watermelon ebomvu, i-grapefruit ebomvu, ipapaya.
Iindlela zokupheka ezifanelekileyo: Beka utamatisi (unpeeled) epanini uze ubhake. Yongeza i-oyile yeoli yomnquma kwaye ufefe ngetyuwa elwandle.
Isipinashi
Kuzo zonke iifilimu zefilimu zangaphandle zesibini, sibona indlela abantwana abazama ngayo ukutya kunye nesipinashi. Kwaye abo baqhayisa. Ngokuqinisekileyo, isipinashi ayiyona into enhle kakhulu, kodwa iyanceda kakhulu kwisondlo somntu. Ngelishwa, isipinashi ezweni lethu alizange libe yisitya selizwe. Kungenxa yokuba inkcubeko yokutya okunempilo ayizange ibe nempumelelo yoluntu. Kodwa abemi abafuna ukuphila ubomi obude ubomi, isipinashi zihlonishwa. I sipinashi ayikho into ebizwa ngokuba yi "pharmacy eluhlaza." Emva koko, unempawu ezininzi zempilo kunonoma iminye imifuno. Iqukethe zonke izixhobo ukukhusela kwisifo senhliziyo, umhlaza kunye nokuguga. Izalisa isikhumba nge coenzyme Q 10, eyaziwayo kuluntu jikelele ngenxa yentengiso yezonyango ezibiza. Ukutya kakuhle i-carotenoids equlethwe isipinashi, amaqabunga ayo kufuneka atywe ngeoli yeoli okanye adle nge-salmon.
Ziziphi iimveliso eziza kutshintsha isipinashi Kodwa ezinye izondlo zihlawulelwa yi-beet, isaladi, ipolisi e-orange.
Iindlela zokupheka eziwusizo: Gweba isipinashi eshiya kwi-blender kunye ne-almonds, i-walnuts, i-clove yegalikhi, ioli kunye ne-parmesan ushizi. Ukugqithiswa kwesitya esiphumelayo kunokuqhwala.
Broccoli
Ngomnyaka we-1992, uMongameli Bush, owaziwa ngokuba "ngamabhobho," watsho esidlangalaleni esithi: "Ndingumongameli waseMerika, kwaye andisayi kudla i-broccoli." Musa ukumphulaphula - kuyiphutha elibulalayo. Ngaloo nyaka, izazinzulu zathola into equlethwe kwiklabishi ye-broccoli, engagcini nje ukukhusela ukukhula komhlaza, kodwa igalelo lonyango. I-Salads kwi-klakishi e-fresh broccoli iqulethe i-vitamin C eninzi, eqinisa amandla omzimba. I-broccoli ephekiweyo iyakuncedo - emva kokunyanga kwentsholongwane, i-carotenoids ilula. Ukugqibela okufumanisa ukuvavanya - i-broccoli ixabana ngokuphumelelayo ne-Helicobacter pylori (ibhaktheriya enoxanduva lokubunjwa kwezilonda kunye nomhlaza). Ngoko ukuba into ephosakeleyo ngesisu, kungcono ukuqala iprophylaxis ne-broccoli.
Ziziphi iimveliso eziza kutshintsha i-broccoli: ihluma zaseBrussels, iklabishi, i-cauliflower, i-turnips.
Iindlela zokupheka eziyimfuneko: Iziqhekeza ze-broccoli eziqhekezayo zinyuka kwioli yeoli kunye nokupheka kwi-oven okanye kwi-grill. Ziya kuba zi-crispy, zithande kwaye zihle kakhulu.
Oatmeal
"Oatmeal, mnumzane!" Eli binzana lisuka ebuntwaneni liyaziwa kubalandeli befilimu yeSoviet malunga neentlanga zikaSherlock Holmes noDkt. Watson. Ngaphambili, abathengisi baseNgesi bahlala beqala usuku kunye nenxalenye ye-oatmeal porridge, ngoko bebephilile kakhulu. Inzala yabo yanamhlanje ayikhathalele ngezithethe, ngenxa yoko abantu baseBrithani Great bahlala kwindawo yokuqala eYurophu ngenxa yokukhuluphala. Ipulagi elula yayingenakwenzeka. I-oat flakes igcina umxholo weswekile kunye ne-cholesterol egazini. Musa ukwesaba i-oatmeal, nangona iqukethe ii-carbohydrates. Kwingqolowa yonke engapheliyo, kukho iikhalori ezimbalwa, kodwa izinto ezininzi ezichasene nomhlaza. Kwi-oatmeal iqukethe i-asidi e-feric, eyaziwayo kwiipropati zayo ezinamandla.
Ziziphi iimveliso eziza kutshintsha i-broccoli: i-flaxseed, ihlumela zengqolowa, irayisi e-brown, ibhali, ibhakheheat.
Iindlela zokupheka ezifanelekileyo: i-oat pancakes. I-oat flakes ifakwe kwi-0.5 liters ze-kefir. Yongeza iqanda kunye neepunipoli ezi-2 zomgubo. Ukugcoba. Phula ngeswekile enomphunga kunye ne-apple sauce ngaphambi kokukhonza.
Blueberries
I-Blueberries iyinkokeli phakathi kwamajikijolo. Enye yezona zixhobo ezibalulekileyo kunokutya komntu. Kwakhona kuthiwa "i-berry yengqondo" okanye "i-berry yolutsha". Ngama-blueberries zenze iyeza elinciphisa intlungu ngexesha lokubeletha. Omnye osebenzela ama-blueberries uqulethe i-antioxidants ezininzi ezinokusetyenziswa kweekroti, ii-apulo, i-broccoli, amathanga. Ukuba unethuba lokutya i-blueberries imihla ngemihla, unokuhlaziya impilo yakho. I-Blueberries, njengezinye izithelo ezibomvu, inqanda ukukhula komhlaza wamaseli, ukunciphisa umngcipheko wezifo ze-cardiovascular and diseases senile. Kuyabonakala ukuba amantombazana ahlala edla i-blueberries ayimangalise isikhumba. Nesiqingatha sendebe samajikijolo sinokunika umzimba umthamo omkhulu (1200 mg) we-vitamin C - oku kuphazamiseka ukwelashwa ekulwa nemibimbi kunye namabala omdala.
Ziziphi iimveliso ezinokuthi zitshintshwe nge-blueberries: izidiliya ezibomvu, i-cranberries, ama-blackberries, ama-raspberries, ama-strawberry, i-currants, i-cherry.
Iindlela zokupheka ezifanelekileyo: Yenza iibheke kwi-semolina kunye nobisi lwe-soy. Gcwalisa ukusabalala kwe-blueberry puree kunye nezinye iziqhamo. Imveliso nganye kule nhlanganisela iyincedo ngendlela yayo.
Oranges
Ii-Oranges ziye zaziqhelana kakhulu kangangokuthi siqala ukuziphatha ngokungathanga. Kukho ezininzi, kwaye zikhona yonke indawo. Okwangoku, i-orange yindlela ekhuselekileyo yokukhusela izifo ezikhuselekileyo zokuzivikela, ezifana nesifo sikashukela. Kwakhona omnye wemithombo ecebileyo ye-vitamin C. Kodwa izinto ezixabisekileyo kakhulu zee-oranges zi-flavonoids. Zithintela ukuguqulwa kweeselingi kunye nemiphumo yazo ngendlela yomhlaza. Bangakwazi ukufumanisa i-ultraviolet, benza njengetayili yangaphakathi kunye nokukhusela ulusu elangeni. Kwakhona ukukhusela izitya, ukuxhathisa iintsholongwane kunye nokukhuthaza ukugaya. Yaye ukuba uhlafuna i-orange peel phakathi kokutya, kuya kunciphisa umgangatho we-cholesterol eyingozi.
Ziziphi iimveliso ezinokuthi zithathe indawo yeeonanges: iilum, izithelo zamagilebhisi, i-tangerines, imifino.
Iindlela zokupheka ezifanelekileyo: Squeeze ijusi le-orange. Awuphangeli i-peel, kodwa udibanise kakuhle kumprosesa wokutya. Hlanganisa nejusi nokusela. Inyaniso kukuba ukuxinwa kwe-vitamin C kwi-shell iphindwe ngamaxesha angaphezulu kwama-10.
Tea
Kuvela ukuba itiye eqhelekileyo yinto engumntu oyinyani. Akayi kuncipha. Yinandi kwaye ilungisa. Itholakala yonke indawo. Ayithathi ixesha - ukusiza itiye, unokuyonwabela into oyithandayo. Ikhwalithi echithwe ngokuchanekileyo itiye iyanciphisa uxinzelelo lwegazi, ikhusela umhlaza, ikhusela ulusu elangeni, lilungu elichasayo (ikakhulukazi kwamehlo). Ngaba kukho indlela encinci kwaye ingcono yokuphucula impilo kunye nobuhle? Kukholelwa ukuba itiye eluhlaza iyiluncedo kunokuba itiye elimnyama. Kodwa itiye elimnyama lisetyenziselwa iliso linyanzeliswe ngokugqabhuka. Itiyi eluhlaza ingabalwa ngokuphindwe kwezihlandlo ezisibhozo. Kunconywa ukucima amanzi okuqala, kwaye uphuze itiye kuphela. Ngokufanelekileyo, kunceda kakhulu ukutya amaqabunga amaqabunga emva kwamaqabunga amaninzi etiyi - eli cebiso loogqirha kubafundi bokwenene bokuphila ngendlela enempilo. Nceda nceda! Kuthe malunga nehayi. Iingcambu kunye neziqhamo ezifayo ziyanceda, kodwa aziqukethe iipolphenol ezixabisekileyo. Ekubeni i-tea ityunic, ezinye iinkcazo zingenzeka.
Ziziphi iimveliso ezingathatha indawo yeeyi: Akukho.
Iindlela zokupheka eziwusizo: Itiyi ezingenasiphuthumayo kwi-sachets, zithathe indawo ngeqabunga langempela. Kuphela ke unokuyayiqonda into enokuyenza.
Yogurt
Njengoko bethetha, akuyiyo yonke i-yogurt eyanceda ngokulinganayo. Xa ukhetha i-yogurt, kufuneka ukhangele ukuba ungenashukela, kwaye uqulethe i-prebiotiki kunye neerbiotics ezixhamle emathunjini (phila ii-microorganisms ezikhusela iphepheni yethu yesisu). I-yogurt ngumthombo wesondlo kwiibhaktheriya ezinobuncedo eziye zahlenga umzimba wethu. Ukusuka ezi bhakteria akuxhomekanga nje kuphela ukutyalwa kunye nokufana nokutya, kodwa nokukhuseleka.
Ziziphi iimveliso ezinokuthi zithathe indawo yogurt: Kefir.
Iindlela zokupheka ezibalulekileyo: iBulgaria idume ngokubambisa ixesha elide. Kwaye abaBulgaria bakholelwa ukuba bahlala ixesha elide bebulela kwi-yogurt, abayilungiselela yona.
IWalnuts
Ama-Walnuts anciphisa umngcipheko wesifo senhliziyo. Abantu abahlala besidla ama-walnuts akunakwenzeka ukuba bahlakulele isifo senhliziyo, isifo sikashukela, umhlaza, isifo kunye nesifo somphunga. Le nut isondeza ubomi.
Ziziphi iimveliso ezinokuthi zithathe indawo ye-walnuts: i-almonds, i-pistachios, i-sesame, i-peanuts, imbewu ye-pumpkin kunye neelanga, i-citadamia nuts, i-hazelnuts.
Iindlela zokupheka ezifanelekileyo: Yongeza nakweyiphi isidlo uze udle kanye nje.