Injongo: i-snack enenzuzo kumfanekiso. Oko ukhetha: i-almond
Njengoko kuboniswe yiBritish Journal of Nutrition, abafazi ababesidla ngeekiti ezingama-36 kunye nesisindo esiphezulu sama-344 kcal, bafumana ama-calorie angama-77 kuphela! Kule nyaniso, akukho nto engavamile: iinantongwane zibanqamle ukuba ekudleni nasekudleni abo bathathi-nxaxheba bazama ukutya kakhulu. Ngaphezu koko, i-fiber kwi nut ayivumelekanga ukuhambelana kweengxenye ze "almond" calories. Ukuze ufumane impembelelo kuwe, zama imihla ngemihla ukuba udle amancinci amantongomane e-mid-morning snack ekuseni, kwaye udibanise ngokutya okuqhelekileyo okungekho khalori. Indlela yokupheka: engeza iinqutyana kwi-saladi okanye ufefe ngemifuno ehlanjelweyo.
Injongo: ukuqinisa amathambo. Oko ukhetha: iParmesan
Emva kweminyaka engama-30, izicubu zethambo ziqala ukulahlekelwa yi-calcium kunye nezinye izaminerals, ezinokubangela ukuba i-osteoporosis ilandele. Ukuthintela eso sifo ukuba singakuboni, kubalulekile ukuqala ukukhusela ngokukhawuleza. Kakade, i-yogurt kunye nobisi kuya kukunceda ukuba ufumane umgangatho wemihla ka 1000 mg, kodwa ngubani othanda ukuwadla kathathu ngosuku? Ukuchitha ukutya kunye neparmesan. Kwama-gramu angama-30 aloo ushizi - malunga ne-340 mg ye-calcium, kanti ngo-Swiss kuphela 200 mg! Indlela yokupheka: smear isiqwenga seshizi kunye nobusi kwaye uyisebenzise njenge-snack.
Injongo: ukukhusela ubanda. Oko ukhetha: iiapulo
Ngokombiko weSizwe seSizwe seSayensi e-United States, abantu abaneminyaka engaphantsi kwe-30 ubudala banokuthi bangabandezeleka ngenxa yokuxinezeleka kunokubomi bomva. Iingcali zenzululwazi zichazela oku kukuba kwimizuzu engamashumi amabini ebomini babo bonke abantu kukho ukutshintshwa okuphawulekayo-ukususela ekukhethweni kokugqibela komsebenzi kumtshato. Ngenxa yoko, izinga le-hormone yokunyamezela likhuphuka kwaye lugxotha umzimba womzimba. Yingakho xa uneminyaka eyi-20 kulula ukuba ubambe ubanda okanye umkhuhlane. Ukuze kungabikho, abantu abatsha kufuneka banamathele kumgaqo wokutya i-apula ngosuku. Iquercetin - i-antioxidant enamandla, ephakamisa izakhiwo ezikhuselekileyo zomzimba. Njengoko izifundo zeYunivesithi ye-Appalachian yase-USA zibonisa, kuphela abantu abangama-5% abasebenzisa i-quercetin babulala nge-ARI ngexesha lokubanda. Abo bahoxisa i-antioxidant, bagula 40% ngokuphindaphindiweyo. Indlela yokupheka: uthathe iinqununu uze ungeze kwisaladi yesithelo. Okanye uphathe nawe njengentlanzi.
Injongo: ukuqinisa i-iron "shield". Oko ukhetha: iilentili
Emva kweminyaka engama-20, umzimba uyaqhubeka, ngoko ufuna ukutya okunomsoco kunakaphambili. I-Lentil ngumthombo ongezantsi kunye nonondlo lweprotheni, i-fibre kunye ne-antioxidants. Ukongeza, inkomishi yeembotyi ezenziwe ngokufanelekileyo iqulethe enye yesithathu yendalo yesiqhelo yesinyithi. Le nxalenye yinxalenye ye-hemoglobin, inika i-oksijini kuyo yonke iseli emzimbeni wethu - kuquka iiseli zengqondo. Ngokwezifundo, i-12% yabasetyhini abaselula banezinga le-hemoglobin elingaphantsi kwe-13, ebonisa ukungabikho kwesinyithi ekudleni. Oku kunokukhokelela ekudiseni i-anemia. Ngokutsho kweAmerican Journal of Clinical Nutrition, ukungabikho kwesinyithi kumzimba wesetyhini kubangela ukusebenza okuphantsi kunye nokukhathala okukhawuleza. Indlela yokupheka: ubilise uze ulungele kwaye usebenze etafileni ngemifuno entsha.
Injongo: ukulungiselela isitya esibalulekileyo kwaye singabonakali. Oko ukhetha: i-shrimp
Ukupheka ekhaya kuyindlela efanelekileyo yokugcina imali. Nangona kunjalo, amaninzi amantombazana ayithandi ukungcola ekhitshini, ngoko bakhetha ukhetho "lufudumele-kwaye lukulungele." Ekugqibeleni, badla iphosakele kwaye bafumane ubunzima. Ukhetho lokuphumelela kubo luyimpundu. Zingabizi, kwaye zipheka ezi nkcustaceans aziyi kuba nzima kakhulu.
Injongo: enhle, kwanabo nesikhumba. Oko ukhetha: i-broccoli
Kuvela ukuba le mifuno inokuthintela ukubonakala kwemibimbi. Enye indebe yeklabishi iqulethe isisindo somhla ngemihla ye-vitamin C, efunekayo ekuveliseni i-collagen. Unoxanduva lokunyaniseka nokuqina kwesikhumba. Kwakhona, i-broccoli iqukethe i-beta-carotene, emzimbeni wethu ujika ube yi-vitamin A. Eli lizayo likhuthaza ukuhlaziywa kweeseli zesikhumba, kwaye libukeka li selula. I-Broccoli antioxidants iqinisa isimiso somzimba, kwaye iyasebenza ngakumbi ukukhusela isikhumba ekukhanyeni kwe-ultraviolet. Indlela yokupheka: ubilise kwi-boiler kabini kwaye ungeze ioli yeoli.
Injongo: ukufumana isiqhelo se-carbohydrates ngaphandle kokulimaza kwisihlunu. Oko ukhetha: iifatata
Iitatayi ziqulethe i-carbohydrates eninzi ekunceda ukulawula ubunzima, ngaphandle koko, ayikho i-calori ephezulu kakhulu, i-tuber ephakathi nesikhumba iya kutsala i-kcal 100 kuphela. Ukongezelela, kukho i-potassium engakumbi kwisityalo esisisisigxina kunabhanana, ngoko le mifuno iya kuba luncedo ngakumbi kubasetyhini abanexinzelelo lwegazi eliphezulu (i-potassium iyanciphisa). Ukuze ufumane inzuzo enkulu, kungcono ukhethe iintlobo zee-potato ezixhamlayo. Baya kuthatha ixesha elide ukugaya kunye nokwandisa ukuvakalelwa kakuhle.
Injongo: ukufumana uninzi kunxalenye nganye. Oko ukhetha: isipinashi
Abasetyhini emva kweminyaka emashumi amathathu banokubandlulula ngokutya-bafuna ukuba namandla kwaye bagcine impilo yabo kunye nezingane zabo ezizayo. Kodwa, ngelishwa, iminqweno yabo ayifumanekanga. " Ukwenza amaphupha okutya okunene abe yinyani, yongeza isipinashi kwisondlo sakho. Kwikomityi yamagqabi amatsha - i-5 kcal kunye ne-storehouse yezinto eziwusizo: iivithamini K ne-B, i-calcium, i-magnesium kunye ne-folic acid. I-calcium kunye ne-magnesium zikhusela izicubu zethambo kwiinguqu ezinxulumene neminyaka, kwaye iivithamini kunye ne-acidilic folic ziyakukhusela kwiinkcaso ngexesha lokukhulelwa kwangaphambili. Indlela yokupheka: sebenzisa endaweni yeetetesi. Inketho enkulu - gcina isipinashi ngegalikhi uze usebenze njengesitya esingasemva okanye uxube kunye ne-spaghetti.
Injongo: ziphatheka kakuhle. Oko ukhetha: i-tsokolate emnyama
Akusiyo imfihlelo leyo itytilele iphakamisa iimoya, kodwa yintoni ekhusela kwakhona ukuqiniseka ngoku? Njengoko uphando lubonakalisile, kubantu abadlulileyo i-45 g (200 kcal) yezidlo ezinomdla, ngosuku oludlulileyo, i-hormone yokucindezeleka, i-cortisol, yenziwa. Ukuba kukho into eninzi egazini, ngoko ke kunokwenzeka ukufumana uxinzelelo, ukugqithisa ngokweqile, iingxaki zokulala, i-cardiovascular and other diseases. Ngaphezu koko, ukukhululwa ngokukhawuleza kwecortisol kwigazi kwandisa uxinzelelo. Ekuhambeni kwexesha, le "imidlalo yokuphucula" ingabangela ukunciphisa imida - kunye nokuhlaselwa kwentliziyo. Inyaniso enomdla: izazinzulu zaseNtaliyane zafika kwisigqibo sokuba abathandi be-chocolates bane-6% engaphantsi kwengcinezelo kunabo abangayidliyo. Ukuze ufumane okulungileyo kumnandi, khetha iileyili nge-70% umxholo weembotyi ze-cocoa. Indlela yokupheka: unyibilike izicucu ezininzi kwisitofu - kwaye uthele isaladi yesithelo.
Injongo: ukulungiselela umzimba ukukhulelwa. Oko ukhetha: amaqanda
Uninzi lwabasetyhini oluceba ukukhulelwa bayazi malunga neenzuzo ze-folic acid. Kodwa abaninzi babo abaqapheli ukuba oomama abasasaza badinga enye into - i-choline. Yile yeivithamini zeqela B kwaye liyinxalenye yeeseli zomzimba, kuquka ubuchopho. Izifundo zezilwanyana ziye zabonisa ukuba ukungenakwanela kokutya kwe-choline kunokuchaphazela kakubi ukuphuhliswa kwengqondo yengqondo. Ngoko ke, abafazi abakhulelweyo kufuneka badle ubuncinane i-45 ° mg yale vivamini ngosuku (kwelinye iqanda-malunga ne-125 mg). Indlela yokupheka: ubilise iqanda, uthathe iinqununu uze ungeze kuyo nayiphi na isaladi yemifino esithumela umzobo kwingqondo, kwaye ukhusele i-lens kwimisebe ye-ultraviolet. Ingqayi yebhotile ebomvu, ebomvu, eluhlaza iqulethe imimiselo emihla ngemihla yevithamini C (oku kuphindwe kabini kunomlinganiselo ofanayo we-orange), kunye ne-6 mg ye-lutein kunye no-562 mg ye zexanthin. Inzululwazi kwiYunivesithi yaseSydney yafumanisa ukuba xa ufumana ngaphezu kwe-743 mg kwezi zinto zemihla ngemihla, unokunciphisa ingozi yokuguquka kwexesha elidala kwi-macula ngo-30%! Indlela yokupheka: uthathe izicucu uze ubeke epanini lokupaka okanye ubhaka ehovini, epholile, ngexesha legalikhi, ioli leoli kunye netyuwa.
Injongo: ukuhlawula kwakhona. Oko ukhetha: i-pasta ukusuka kumgubo wengqolowa
Kwi-spaghetti epheleleyo, ininzi i-vitamin B, enceda umzimba ukuguqula ukutya zibe ngamaekori. Ngokungafani ne-pasta eqhelekileyo, iqukethe i-fiber. Ithintela ukuxuma okubukhali kwishukela yegazi kwaye inike izinga elizinzileyo lamandla. Le propati inamagqabi amaninzi, kodwa ukulungiselela kwabo abafazi kaninzi abanalo ixesha. Nge-macaroni, akudingeki ukuba uphikisane ixesha elide-uziphosa emanzini abilayo, uze ulandele! Njengoko uMnyango wezoLimo wase-United States uthi, isiqingatha sezinga elinconywayo (ama-3 servings) wee-nafta kunye nomgubo kufuneka ukuba zivela kwi-grains. Abasetyhini emva kweminyaka engama-40 bangcono ukutya kuphela ukutya okutya okusanhlamvu, ubuncinane ekhaya. Xa uneminyaka yobudala, i-metabolism iyancipha, ubunzima banda, kodwa le nto inokuthintelwa. Njengoko uphando olutsha olwenziwa ngabantwana baseMerika bezondlo zibonisile, abantu abakhetha i-pasta kunye nesonka esipheleleyo sinokufumana ngaphantsi kwekhilogram enye. Ngokungafani nabazala basendle, ngesonka esimhlophe kunye nesonka esityongwe sinomfutho ongaphantsi kakhulu - umhlobo ongcono kakhulu onqeni elincinci. Indlela yokupheka: ubilise, ufefe ioli yeoli kunye nesebenza kwitafile kunye ne-tomato sauce okanye upheke i-pasta ngemifuno enomlilo. Zama ukuphepha amagqabi atyhidiweyo. Ukuba ulayisha i-pasta kwindawo yokutyela, ungayeki izitya ngebhekoni uze unike isahlulo esongezelelweyo seshizi.
Hlanganisa ngamanzi afudumele 8 i-skewers zamaplanga kwaye nibeke eceleni. Sika iiapulo zibe ziinqumle ezi-7-8 mm. Kwisitya esincinci, xuba iviniga nge-1 isipuni seoli yeoli, i-spoon yobusi kunye ne-basil. Beka i-shrimps namaapulo apho, ukuze iqela ngalinye lihlanganiswe ne-marinade. Beka isitya kwifriji imizuzu engama-20-30. Nangona i-shrimps kunye nama-apula e-marinate, qaphela i-lentils. Hlanganisa phantsi kwamanzi emsikeni. Esipokeni, ukushisa 1 tsp. ioli yeoli, yongeza iinqwelo kunye nesitroliyeri kwaye udlule imizuzu emi-3-5 de iifuno zifudumele. Yongeza i-lentils, engeza amanzi, ukuzisa kwimilenze, ukunciphisa ubushushu kwaye upheke ngaphandle kokuvala isiqhekeza seminithi emi-15-20. Iilentili ziza kuthoba, kodwa imbewu kufuneka ihlale ihleli. Ngelixa iilentili zenziwe, zitshintshela, zityhala ii-apples kunye ne-shrimps kwi-skewers: ngamnye kufuneka abe neengqayi ezintathu ze-apula kunye nama-shrimps. Ukushisa i-pan kunye ne-grill i-kebabs imizuzu emihlanu kwicala ngalinye okanye de i-shrimp iba yi-pink kunye nama-apula athambileyo. Hlanganisa zonke izithako zokugcwalisa isitya. Ukupheka iilenti, yongeza ii-almond, ugqoke kwaye ugubungele isitya ngokuxuba yonke into. Faka iilenti kwiiplate, ubeke i-skewers nganye. Kwesahlulo esinye (2 skewers of shish kebab kunye nekombe ye-lentil): 505 kcal, 15 g weenqatha, i-59 g ye-carbohydrate, i-35 g yeprotheni, i-18 g ye-fiber. Sika i-baguette ibe ngamaqhekeza amane. Susa i-crumb, i-drizzle ngeoli, gcoba i-garlic kunye nefry kwi-roast. Khonza nge-tart. Kwesahlulo esinye (1 piece of tart kunye 1/4 baguette): 438 kcal, 21 g fat, 38 g carbohydrates, 25 g protein, 7 g fiber.
I-Pasta eneepropper, amakhowa kunye nee-sardine
4 servings
Ukulungiselela imizuzu eyi-10
Ukulungiselela imizuzu engama-25
• 1 tbsp. l. + 2 tsp. ioli yeoli
• 1 inkomishi yepensi ebomvu ebomvu
• 220 g ye-pasta epheleleyo
• iikomityi eziyi-1.5 zamakhowe ocoliweyo (ama-mushroom, abamhlophe okanye i-portobello)
• 1h. l. i-parsley entsha
• 1/4 tsp. oregano omisiwe
• ii-clove ezikhethiweyo zegalikhi
• 2 tsp. ijusi lemon
• Izimbizo ezi-2 ze-100 amagremu e-sardines ekwenzeni ioli
• 2 tsp. i-basil entsha
• 1/4 tsp. ityuwa
• Iipilisi ezimnyama zomhlaba omnyama ukula
Kwakhonza omnye:
(1.5 iikomityi zeepasta): 371 kcal, 13 g, amanqatha ama-46 g, i-carbohydrates, i-20 g iprotheni, i-7 g fiber.
Ubilise amanzi kumnquba. Ukucwilisa i-oven ukuya kwii8o degrees. Kwi-pan enkulu yokutshisa i-pan i-Art. l. yeoli yeoli. Beka i-pepper kunye nama-mushroom kuwo kwaye ufake efubheni ukuze ube nemizuzu emi-5-7. Ixesha kunye ne-parsley, i-oregano kunye negali 2 imizuzu ngaphambi kokupheka. Faka i-paste ngamanzi abilayo kwaye upheke imizuzu engama-9-10 ukuya kwimeko ye-aldente. Ngethuba ulungiselela imifuno kunye ne-pasta, izimbiza ezivulekileyo ze-sardine uze uzifake kwi-roast okanye epanini ye-frying imizuzu engama-6 kwicala ngalinye. Susa ekushiseni uze uvumele ukupholisa, uze udibanise zibe ngamaqhekeza amancinci. Yenza i-pasta, imifuno, amakhowa kunye nee-sardine, u-seasoning nge-2 tsp. ioli yeoli, i-basil kunye nejisi lemon. Yongeza ityuwa kunye nepepper ukuze uzonambitha. Sasaza kwiiplani ezine uze usebenze.