Ibinzana elidumileyo elithi "Nguwe odlayo" lingaphinda liphandle: "Nguwe okufundayo." Xa sidla, sicinga ngentsingiselo yesitya, kodwa kuyimfuneko - ukuba ilungu ngalinye limele lenze izondlo eziqulethwe kumsebenzi wokutya okunempilo.
Ukunciphisa ukukhathala
Ngokukhathala ngokukhawuleza, okokuqala, kuyimfuneko ukushiya ukuvuselela - ikhofi kunye noshukela - kwaye uzalise amandla okwehla ngenxa yamaprotheni, amafutha anetywayo kunye nemifuno eluhlaza.
1. Khetha iiprotheni eziphezulu
Iiprotheni ziqulethwe ngokuhlanganiswa kwembewu kunye nemigqabi, inyama yezilwanyana ezikhulayo okanye iimveliso ze-soy, ezifana ne-tofu (iJapan ye-cottage cheese) yaseJapan.
Iiprotheyini zikhuthaza ukukhawuleza kwe-metabolism (metabolism) kwaye, ngenxa yokuba. sitshisa iiprotheni ngokukhawuleza kunokuba i-carbohydrates, sithola inkxaso yesikhathi eside.
2. Amafutha - ngokumodareyitha
Ukudibanisa ioli, amaqanda, amanqwanqwa ekudleni kunika amandla amaninzi, asebenzayo, amandla ayenzi-mandla, anceda ukwakha izinto zokwakha ("izitena") kwiimveliso ezilwa neenkqubo zokuvuvukala nokugcina isimo esomeleleyo sempilo.
3. Yenza okukhethekileyo kumahlamvu aluhlaza okomnyama
Iklabishi, isipinashi, iklabishi - yonke le mveliso iqulethe i-vitamin B, ejongene nokuveliswa kwamandla (okuqulethe ityuwa ye-folic acid, ubunzima bamavithamini B, kuyimfuneko yokwakhiwa kwamaseli amatsha aphilileyo), kunye ne-antioxidants kunye ne-chlorophyll eluhlaza, ukukhuthaza ukukhula kunye ukubuyiswa kwezicubu.
I-tofu ene-Aromatic, edikiweyo kwioli kunye nokuphilisa iziqholo
4 servings
I-Tofu - i-curd yaseJapan i-curd ngumthombo ophezulu kakhulu weprotheni. Sincoma ukuthenga i-tofu esitsha kwiileyili, igcinwe ngokupheleleyo kwifom eyokiweyo. Esi sidlo siqulethe i-garlic e-agonic ekwandisa i-immune, kwaye iyanceda kakhulu intliziyo yemisebenzi yeminquma kunye neepecans.
2 i-pepper yobukhulu obuphakathi (1 obomvu kunye ne-1 i-orange); 400 g ye tofu ecinezelweyo;
1/2 tbsp. l. i powder curry okanye umxube wezonongo; 1 tsp. IChile; 60 ml yeoli yeoli; nca ngcolile i-ginger e-clove enkulu yegrafu; iinqumle ezi-2 ze-anyanisi eluhlaza; iklabishi eqoshiwe; 3 tbsp. l. i-soy sauce; cilantro; 120 g yamantongomane aqhekekileyo; ityitye yetyuwa.
1. Sika i-pepper kwisiqingatha kunye kwaye ukhulule phakathi, uze uthathe amacwecwe amancinci, kunye nemigqomo esisiqingatha.
2. Sika iibhubhu ze-tofu malunga ne-2.5 cm uze ufake isitya kunye ne-seasonings (curry kunye ne-chili).
3. Hlaziya ioli kwipani yokucoca. Yongeza i-ginger, i-garlic kunye nepepper. Ukupheka ukushisa okukhulu imizuzu emithathu, ukuvuselela rhoqo. Yongeza iklabishi ebomvu uze upheke eminye imizuzu emithathu uze ube lula. Emva koko faka i-sau sauce kwaye upheke ukushisa okukhulu kwenye iminithi elingu-1. Yongeza i-pinch ityuwa. Phezulu nge-cilantro kunye neentonga
1 ukukhonza: ii-373 iikhalori, i-29 g i-fat (3 g egcweleyo), i-18 g i-carbohydrates, i-14 g iprotheni, i-6 g fiber, i-600 mg ye-sodium (i-26% yemihla ngemihla).
Ukuxhasa i-immunity
Ubumnyama umthunzi wemveliso, ephakamileyo inkxaso ye-immunity. Faka iincinci ezimnyama, amajikijolo, amakhiwane, i-tsokolate emnyama, ukutya kwezilwanyana zasemanzini ekudleni.
1. Stock stock u-anyanisi
Qinisekisa isistim somzimba - i-anyanisi: anyanisi, i-shallots, i-porore garlic. Le mveliso enobomi inika inqabiseko enamandla ngokwenene kwimichiza ephazamisayo kwaye inokuthi ithintele ukubunjwa kwamaseli omhlaza.
2. Yongeza imifuno
Imifuno enobutsha kunye neomileyo efana ne-turmeric, i-ginger, i-rosemary, i-thyme ine-antioxidant, antibacterial and anti-inflammatory properties.
3. Thanda i-Enzyme
Ukwandisa ukuphumelela kwemifuno kunye neziqholo, uDkt. Bellisfield uyongeza kwizinto zakhe zokutya ezifana ne-miso, yogurt, kunye neklabishi emuncu ngenxa yokukwazi ukukhuthaza ukugonya nokuxutywa kwezondlo.
Yidla ukulahleka ubunzima
"Yidla umlobo," - uphakamisa ugqirha kwaye ukhuthaze izithelo kunye nemifuno yokutya. Umbala obomvu obomvu ubonisa umxholo we-beta-carotene, kunye nobumnyama obomvu nokubomvu (ukutshala i-pigment).
1. Khetha iiprotheni kunye ne-carbonates
Iimveliso ezineenkcazo ezincinci ze-glycemic, ezifana namazambane amnandi, amajikijolo, amaqanda, iintlanzi kunye neengqolowa ezipheleleyo, kunye nezityalo zesirayi zendalo - i-agave isiraphu kunye nesidoda esinyanisiweyo ayinyukisi amanqanaba eeshukela egazi, afana namazambane amhlophe okanye ufulawa ococekileyo.
2. Khangela ukutya okuphantsi kweekhalori: i-goji-berry, i-brokolli, ubhontshisi abamnyama, "isonka esinomsoco" - i-kinoa. I-Kinoa - isityalo esincinci kakhulu eMzantsi Melika, singowesapho sipinashi. I-Kinoa ityebile kwiprotheni, kwaye ngobungakanani bamandla, i-calcium, i-phosphorus, isinyithi, i-vitamin B, i-fibre kunye ne-carbohydrate enzima iphezulu kunebhali, ilayisi, i-oats kunye nengqolowa. Iqukethe i-gluten. Inomdla ongathathi hlangothi. Ukongeza kwiprotheni ecocekileyo kwifilimu, kukho i-8 amino acid efunekayo kumzimba wethu, i-carbohydrate, i-magnesium kunye ne-calcium, izityela kunye namafutha, isinyithi kunye namavithamini. Izondlo ziyacetyiswa ukuba zisebenzise kubantu abaneengxaki zokugaya, abantwana abancinci nabafazi abakhulelweyo.
Kwi-100 g yefilimu iqulethe:
Iiprotheni .............................. 16.2 g
Amafutha ... 6.9 g
I-calcium ................. 141 mg
Potassium ...................................... 625 mg
Insimbi ............................................. 6.6 mg
Kwaye kulula:
Gcoba phantsi kwamanzi kwaye upheke imizuzu eyi-15, ukongeza into oyifunayo.
Ukukhupha i-detoxification.
Qalisa ukuhlambulula umzimba ukusuka kumaqabunga e-dandelion, iklabishi, i-broccoli.
1. Hlanganisa izityalo ezimuncu kunye nemifuno enomsindo
Iqabileyo elibukhali elinika iziqhamo ezinomsoco kunye nemifuno enomnyuba kwandisa inani le-enzyme yokugaya kunye ne-enzymes efunekayo.
2. Phuza itiye
Iintlobo kunye nemifuno ihlanjululwa kunye neyemvelo emhlophe okanye i-green tea, elungiselelwe ngokudibanisa izinto ze-adaptogenic eziqulethe i-basil kunye ne-ginseng (nayo inepropati yokunciphisa ukukhathala nokuxinzezeleka kokulwa) - ukuhambisa amanzi kunye nokunciphisa inkqubo yokugaya nokuhlambulula umzimba.
Inkukhu kunye nembewu ye-caraway, i-tomato chutney kunye ne-green tea noodle
4 servings
Ukudibaniswa kwekhamini, i-chives kunye nepelepele kunika isitya kunye nomxholo ocebileyo we-antioxidants.
Inkukhu kunye ne-cumin
Ama-4 amakhulu, amabhontshisi kunye neenkukhu zeenkukhu, ioli yomnqumo, i-cumin yomhlaba, i-anyanisi encinci, i-lemon, i-170 g ye-green tea, i-bakkwheat flour noodles g, i-anyanisi eqoshiwe yokuhlobisa.
Utamatato chutney
0,5 .1 ijusi yamanzi, i-clove enkulu yegalikhi (eqoshiwe), ipompi ebomvu, yinqumle ibe ngamacu amancinci, ikhululekile kwi-1 tsp. i-cumin yomhlaba, 1 ithisipuni ushukela werhasi
1. Ubilise ibumbi elikhulu lamanzi anosawoti.
2. Beka inkukhu, ibhotela kunye ne-cumin kwisitya esikhulu. Gubungula i-onion kwi-grater enkulu kwaye ungeze kwisitya. Gxuma i-lemon uze ungeze ijusi yemonom kunye nesantya. Yongeza i-pinch yetyuwa uze uqhube iinkukhu. Ukucwilisa i-pan yokucima, upheke ngaphezu kobushushu obuphakathi kwemizuzu emihlanu nganye.
3. Hlanganisa izithako ze-sauce ye-chutney kwi-processor yokutya ngaphambi kokuba wenze ubunzima obufanayo. Yongeza ityuwa ukuze uyitye. Ngethuba uhlaziya.
4. Faka ama-noodle ngamanzi abilayo, upheke imizuzu emi-5, uze uphonsa kwi-colander uze uvumele ukucima kakuhle. Inkukhu, iyanciliswa nge-sauce kwaye ihlotshwe nge-anyanisi, isebenze ngama-noodle.
1 ukukhonza: ii-calories ezingama-465, ama-16 g amanqatha (ii-2.5 g i-saturated), i-38 g i-carbohydrate, i-42 g iprotheni, i-5 g i-pulp, i-600 mg ye-sodium (i-26% yemihla ngemihla).
I-salmon eneenkathazo kunye neklabhu yaseTshayina kunye neepasta eziluhlaza
4 servings
I-Salmon ngumthombo ococekileyo we-omega-3 fatty acids, enceda ukulawula i-cholesterol. Kuhle ukuba isitya sidibanisa iivithamini B esineqabunga leklabishi laseShayina, kunye ne-turmeric, enezakhiwo ze-antioxidant.
1 ithispoon miso, 1 tsp. i-rosemary entsha, ii-clove ezinkulu zegalikhi, ezine-chunks ze-salum fillet ne-peel, 1 tsp. i-turmeric, 1 tsp. ioli yeoli, ii-2 ezinkulu iintloko zeKlabishi 200 i-peas ezihlaza, 2 tbsp. l. Imbewu ye-sesame ebisiweyo, i-pinch ityuwa.
1. Hlanganisa i-miso, i-rosemary, kunye ne-clove ye-garlic echotshoziweyo. Yongeza 2 tbsp. l. amanzi. Ngomncedisi obangelwayo, gcoba kwicala le-salum, apho kungekho sikhumba. Gubha intlanzi nge-turmeric, yifake ipenki yokucoca i-greased, uthele 1 tbsp. l. ioli. Faka imizuzu emi-2, ngokukhawuleza ubeke imizuzu emi-5. kwihovini yatshisa i-260 ° C.
Qaphela ukuba ungadluli isidlo.
2. Ngeli xesha, nquma iklabishi. Ukucwilisa izipuni ezimbili zeoli yomnqumo kwipani yokutshiza (ok ukupheka izitya zesiTshayina). Beka iklabishi nepea. Pheka imizuzu emi-2 ngokushisa okukhulu, uvuselele rhoqo. Yongeza i-clove ye-garlic echotshoziweyo kunye ne-pinch ityuwa. Gcina rhoqo imizuzu emi-3-4. Dlulisa intlanzi kwi-tray baking. Imifuno ibeke iiplani ezi-4 ezinkulu, zibeke iintlanzi phezulu kwaye zifefe ngeesame. Khonza isitya ukuba ushushu.
1 ukukhonza: ama-khalori angama-568, ama-33 g amaninzi (kuquka i-6 g egcweleyo), i-21 gram ye-carbohydrate, i-47 g yeprotheni, i-6 g ye-fiber, i-600 g ye-sodium (i-26% yesibonelelo somhla).
Leek
Imveliso ekufuneka ibe nayo yonke i-hostess.
Anyanisi
Iigallic, izityalo ezinobunzima (i-anyanisi, i-leeks, i-shallots) zomeleza i-leukocytes, zilwa ne-microbes and micro cells.
Imveliso yeFermentation
I-Yoghurts, i-miso (i-soya paste, eyenziwe ngotyiweyo, ifakwe kwiisobho, ezisetyenziselwa i-seasonings), iklabishi enomuncu kunye ne-kimchi (i-kimchi - iklabishi) ukulwa nezifo kunye nokuvuvukala kunye negalelo elipheleleyo kwinkqubo yokugaya, ukuxutywa kwezondlo kunye nokwakhiwa kweentyatyambo zamathumbu kunye nesondlo .
I-carbohydrate
Izitshalo zonke (ezingaphendulwanga), ezifana ne-kinoa kunye nama-oats, izityalo, ezinjengobhontshisi abamnyama nabonakele, zizityebi kakhulu kwi-fibre, enceda ukususa i-cholesterol emzimbeni.
Iitrobhu kunye neziqholo
I-gumeric, i-ginger, i-cumin kunye ne-rosemary inempawu ezichasayo kwaye zizityebi kwi-antioxidants.
Imifuno ekhanyayo kunye neziqhamo
Zidibene nokunciphisa ingozi yomhlaza kunye nezifo zentliziyo. Ukutya okunemibala ebomvu njenge-broccoli, iklabishi, i-paprika, amajikijolo, iikhiwane zizityebi kwiivithamini A, C, E, K, ziqukethe i-folic acid kunye ne-antioxidants, njenge-beta-carotene kunye ne-anthocyanin (i-pigment plant).
Iiprotheni
I-Tofu, inyama yenkukhu, inyama yenkomo, intlanzi (i-salmon, i-herring, i-sardines), amaqanda - zonke ezi mveliso zinika umzimba ngesinyithi, zinika amandla ixesha elide kwaye zidala izinto ezifunekayo zokwakha izihlunu.
IiTyhu zeNdalo
Iikatechins - i-extract from acacia - yenza itiye eluhlaza kunye neyemhlophe. Indlela enamandla kakhulu yokunciphisa umngcipheko wesifo senhliziyo, umhlaza.
Amafutha
Ioli yeoli, i-avocado, i-nut kunye neenhlamvu (ikakhulukazi i-walnuts, i-cashews, imbewu ye-pumpkin) inikezela umzimba ithuba elide lokunika amandla kunye nokunciphisa izinga le-cholesterol.