"Isilwanyana sisigcwele, umntu udla, umntu okhaliphile uyazi ukutya," watsho ifilosofi yaseFransi uBrilla-Savarin. Kwaye kunzima ukungavumelani naye, kuba into esiyidlayo ixhomekeke kwimivo yethu, impilo kunye nokubukhali kwengqondo yethu. I-neurologist uDavid Perlmutter wafunda ubudlelwane phakathi kwempilo yengqondo kunye nesondlo kwiminyaka emininzi kwaye wafika kwisigqibo sokuba ukutya okufanelekileyo kuyisibongo sokukhumbula kakuhle kunye nobuchule obuphezulu bokuqonda.
Ngokusekelwe kuphando lwakhe, wabhala incwadi ethi "Ukutya kunye nengqondo" - le ncwadana kulabo bafuna ukuhlala ubomi obude, obusebenzayo, obupheleleyo. Ukuqokelelwa kwamabhunga okutya okunomsocoko kukugcinwa kwendawo yokugcina izitya zokutya. Ziluncedo kunoma yimuphi umfazi wesimanje, njengoko zifuna ixesha elincinci, ngokukhawuleza ugcwalise kwaye wenze ubuchule. Zama ukuqala ngezi zokupheka ezimnandi.
Yafutshane
I-Frittata ene-zucchini, ishizi yebhokhwe kunye ne-gruyere shizi
Amaqanda - enye yeemveliso ezininzi ezininzi, ezisetyenziswa zombini ngokuzimela kunye njengesithako seendidi ezahlukeneyo. Lungiselela u-fritata lula, ngelixa lingaba luncedo kakhulu kwiinkampani ezinkulu. Kukho iindlela ezininzi zokwenza i-frittate, kuba ezinye iisizi kunye nemifuno ingatshintshwa ngabanye. Nantsi enye yezinto ezihlukeneyo kwesi silo.
Izithako (kwi-4 servings):
- 3 tbsp. l. ioli yeoli
- 1 anyanisi
- ½ tsp. ityuwa
- ½ tsp. pepper
- 450 amagremu amaqabunga esipinashi
- 9 amaqanda amakhulu
- 1 tbsp. l. lwamanzi
- 90 g yeeshizi zebhokhwe
- 1 yomnquba wemifuno
- I-1/3 indebe yashizi
Ukulungiselela:
Ukushisa 1 tbsp. l. ibhotela kwi-pan yokutshisa i-pan, yongeza u-anyanisi oqoshiwe, ityuwa kunye nompompo. Fry ngaphezu kobushushu obuphakathi kwemizuzu engama-3-4, ukuvuselela ngezinye izikhathi de i-anyanisi icace. Yongeza isipinashi, i-zucchini, amanzi kwaye upheke, uvuselele, 1-2 imizuzu. Emva koko ubethe amaqanda, ufefe nge-crumbled cheese kanye ne-gruyer.
Pheka umxube u-1-2 imizuzu kude kube yimida eqala ukugquma. Emva koko fake i-pan yokutshiza kwi-oven, ulungele ukuya kuma-200 ° C, uze ubhaka uze ulungele imizuzu 10-12. Ukukhonza kushushu.
Isidlo
Isaladi kunye nemifuno kunye nokugqoka i-balsam
Le saladi ingasetyenziselwa ukuhlolisisa kwikota eliphambili, kwaye ngokwahlukileyo, njenge-snack yesidlo sasemini okanye isidlo sakusihlwa, ngokukodwa xa ungeze iprotheni encinane (umzekelo, iinqanawa zenkukhu, intlanzi okanye i-steak).
Izithako (kwi-6 servings):
- Iikomityi ezine zomxube wee-lettuce
- 1 indebe yeparsley
- ½ indebe eqoshiwe
- ½ indebe yomxube wee-herbs fresh (i-watercress, imbewu yemasitadhi, i-coriander, umhlonyane, i-sage, i-mint)
- 50 g walnuts
I-200 ml yokuhlaziywa:
- 60 ml yeviniga yebhasamu
- Iigrafu 2-3 zegalikhi
- ½ iibhola ze-shallot
- 1 tbsp. l. Lwesinaphi seDijon
- 1 tbsp. l. rosemary eyomileyo okanye entsha
- 1 lemon
- 1 tsp. ityuwa
- 1 tsp. pepper
- 100 g yeoli yeoli
Ukulungiselela:
Hlanganisa kwisitya se-lettuce, e-chives kunye nemifuno, yongeza amantongomane. Ukuzalisa, ukubetha i-anyanisi eqoshiwe kunye negalikhi neviniga, isardadi, ijusi lemon, i-rosemary, ityuwa kunye nompompe. Yongeza kancinci ioli kule mxube de kube yenziwe ummulsion. Yongeza isiqingatha sokugqoka kwisaladi, xuba kunye nokukhonza. Gcina i-refueling efrijini.
Umzala ovela kwi-cauliflower
Zama ukuyilungisa esi sidlo njengendawo ebalulekileyo kwiimveliso zentanga - iitapile, ilayisi okanye umzala womdabu. Kwinkqubo yokupheka, unokongeza iiolives chopped okanye kwikota yeglasi ye-parmesan egayiweyo kwi-cauliflower-oku kuya kunika isidlo isiphunga elimnandi.Izithako (kwi-2 servings):
- 1 intloko yekholifulawa
- 2 tbsp. l. ioli yeoli
- Ii-clove zegalikhi
- ¼ indebe etyusiweyo yomsedare
- ½ isiqendu separsley
Ukulungiselela:
Hlukanisa intloko kwii-inflorescences, zihlanjululwe kwaye uzifake kwiprogram yokutya ukuya kubukhulu beentlobo ezincinci. (Unokubamba intloko ehlanjwe kwi-grater enkulu, ushiye isiqu kuphela.) Beka i-garlic ecocekileyo, amantongomane kunye ne-parsley eplasini enkulu yokupaka kunye neoli yeoli yomnqumo. Yongeza iklabishi uze uyiqhumise, uvuselele, de ibe yinto enqabileyo
Inkukhu ene-lemon sauce
Ukusuka enkukhu, njengoko uyazi, unokupheka ezininzi izitya ezahlukeneyo. Iresiphi elula ecetywayo ifanelekile isidlo sasemini okanye isidlo sakusihlwa.
Izithako (kwi-6 servings):
- 6 iinkukhu ezingenayo isikhumba
- 1 tbsp. l. amaqabunga e-rosemary
- Ii-clove zegalikhi
- 1 shallot
- 1 lemon
- 110 g yeoli yeoli
Ukulungiselela:
Lungiselela i-marinade: xuba i-rosemary etyliti kunye ne-shallots, i-garlic eqoshiwe, yongeza i-zest kunye nejisi lemon. Hlanganisa yonke into ngeoli yeoli, i-whisking elula. Beka amabele enkukhu kwisitya sokubhaka ukuze bahlangane kunye. Thela i-marinade, isondele kunye nefriji yeeyure ezingama-2 okanye ubusuku bonke. Ukucwilisa i-ovini ukuya kwi-175 ° C. Amabele e-Pickled maritated adluliselwa kwi-baking tray kwaye apheke malunga nemizuzu engama-25, ade aphekwe. Ncedisa ngesitya sokutya semifuno okanye isaladi.
Isidlo
Intlanzi ebhaka kwi-chardonnay
Yintoni enokuba lula kunokubhaka inhlanzi yakho oyintandokazi, wongezelela kuyo i-sauce ecebileyo! Kwi-recipe ecetywayo, i-sauce ilungiselelwe i-salmon, kodwa ihambelana kakuhle neentlanzi ezimhlophe. Kwimeko nayiphi na into, zama ukukhetha kuphela intlanzi ehlambulukileyo ebanjwe echibini lendalo.
Izithako (kwi-4 servings):
- 4 iifom ze-salmon (ngesikhumba)
- 110 g yeoli yemifuno eqinile (ikhonkco okanye ibhotela ibhotela)
- 240 ml chardonnay
- 2-3 tbsp. l. Lwesinaphi seDijon
- 3 tbsp. l. capers
- 1 lemon
- 2 tsp. dill
Ukulungiselela:
Nge-sauce, nyibilikise ibhotile epanini ngaphantsi kobushushu obuphantsi, faka i-chardonnay, isardard, i-capers ehlambulukileyo kunye nejisi lemon. Ukushisa malunga nemizuzu engama-5 ukuze uphuze utshwala, yongeza i-dill eqoshiwe. Beka intlanzi kwikhumba lephepha lokubhaka. Dlulisa i-sauce uze ubhake imizuzu engama-20 kwi-ovini, uphelelwe kwi-220 ° C. Ukuloba intlanzi ngokukhawuleza ukukhonza, ukuvuna ngeembotyi eziluhlaza kunye nokugqoka igalikhi.
Kunye ne dessert
Truffle
I-truffles eyenziwe ekhaya yiphatha kakuhle, enokuyilungiselela ukufika kweendwendwe. Eyona mveliso i-tshokoleta, i-truffles iya kuba yinandi. Yaye ungesabi ukuzama igrume, uguqule ngokuxhomekeka kwimoya yakho.
Izithako ze-truffle ezingama-30-40:
- ½ inkomishi ehlanjulweyo
- 1 tsp. i-flavour (i-almond, i-orange, i-vanilla okanye i-taste of nut nut)
- 225 g yeshokoleta enomonde (kunye nomxholo we-cocoa ubuncinane be-70%)
- Ubuncwane be-cocoa okanye amanqwanqatha aqhotyoshelweyo
Ukulungiselela:
Kwisitampu esincinci, ulethe ukhilimu kwisibilisa esicothayo. Yongeza i flavour. Kwisitya esahlukileyo, nqabela i-tsholetele, uthele ngekhilimu elishisayo uze uvumele umxube kuqala uwenze ukuba ulungelelanise, uze upholise kwindawo yokushisa. Emva koko, faka efrijini 2 iiyure.
Ngesipuni sepuniki esilungisa umxube, khawuleza uqhube iibhola kunye nobubanzi be 2.5 cm ububanzi. Beka kwiphepha lokubhaka elinesigqabha, kwaye ushiye ubusuku kwifriji. Ngentsasa, qhaqha iibhola kwi-cocoa powder okanye nuts. Kwizikhonkwane eziqiniweyo, i-truffle elungiselelwe ingagcinwa kwifriji yeveki.
Kwaye ngoku uluhlu lwezinto ezincedisayo ezivuselela ingqondo
DHA. I-Dokosahexaenoic acid iyimfuneko ye-omega-3 e-fatty acid yomzimba. Ubuncwane bokwenene obukwazi ukukhusela ukuxinezeleka, iingxaki ezahlukeneyo zobuchopho, ukulahlekelwa yikhono lokunakwa kunye nokugxininisa. I-DHA ifumaneka kwiintlanzi, ngakumbi kwi-salmon, kunye nakwi-microalgae kunye ne-molluscs zasolwandle.
I-Turmeric. Ixesha lokuhlaziya, elinciphisa umngcipheko wokuhlaselwa kwezifo zengqondo. Akuzange kube yinto engeyinto engenamsebenzi isetyenzisiwe iminyaka emininzi kumayeza aseNdiya naseTshayina. I-Curcumin inceda umzimba uvelise i-antioxidants ininzi. Ngaloo nto, unokumisela ukunyanzelisa ingcinezelo kwizigulane eziphezulu, ukuphucula i-glucose metabolism nokunciphisa ushukela wegazi.
Resveratrol. Isixhobo esiluncedo esifihliweyo kwezinye izityalo. Ndiyabulela kuye uya kubonakala engcono kwaye uzive uncinci. I-Resveratrol iyakwazi ukulwa nezicubu, ukuvutha kunye nokutshintshwa kwexesha elidala kwingqondo, ukunceda intliziyo, ukukhusela ukuphuhliswa kweeseli ezinamafutha. Itholakala kwiiblueberries, izidiliya ezibomvu, iwayini kunye namanqatha.
Probiotics. Iimveliso eziqulethe ezi zincinci ziya kuphucula umsebenzi wengqondo, zikhusele umkhuhlane, zinciphise amanqanaba oxinzelelo kwaye zincede ukunqanda ukucindezeleka. Iiprobiotics zithuthukisa ukugaya, kwaye zikhuthaza nokuthuthwa kwe-dopamine kunye ne-serotonin, efunekayo yingqondo yethu.
Ikhokoni yeoli. Ukukhuthaza ukulahleka kwesisindo nokuqinisa umzimba womzimba. Unceda ukuphatha izifo ezingenayo i-neurodeergenerative kunye nokulwa nokuvutha. Phuza itaspoon enye ngosuku okanye udibanise ukutya ukwenzela ukuba ingqondo isebenze ngokupheleleyo.
I-Alpha-lipoic acid. I-antioxidant eyanceda amangqamuzana engqondo, ukuvuselela isibindi, ukunciphisa inani le-glucose egazini, ukukhuthaza ukutshintshiselana kwe-cholesterol kunye nokunciphisa umphumo weesxibiso emzimbeni. I-Alpha-lipoic acid ikhiqizwa ngumzimba, kodwa ingasetyenziswe ngokungekho ngefomethe.
I-Vitamin D. Ayikukhuthaza kuphela ukutywala i-calcium, kodwa ikhusela ingqondo kwimiphumo ye-radicals yamahhala kwaye iyanciphisa umngcipheko we-tumors. Iqulethwe ngeentlanzi ezinamafutha, i-algae, ezinye iinkuni zehlathi (umzekelo, kwi-chanterelles), imvubelo.
Yiba nempilo kwaye uphumelele, yidle ngokufanelekileyo!
Izithombe ezisuka kwiincwadi zendlu yokushicilela "Mann, Ivanov kunye neFerber" (enikezelwa yindlu yokupapasha).