Zamkatimu
Malangizo 7 oti musangalale ndi chilimwe popanda zovuta
1.Idyani mokwanira pazakudya
Ili ndi lamulo la golide kuti musagwere chilichonse chomwe chimadutsa pansi pamphuno mwanu. Chifukwa mukakhala ndi njala, kudzakhala kovuta kwambiri kukana mayesero. Choyenera kuchita: ikani zakudya zokhuthala m'mbale nthawi iliyonse yachakudya - pasitala, bulgur, mpunga, phala, komanso mkate… Nathalie Negro. Komanso amakonda al dente kuphika. Kusaphika kwa nthawi yayitali kumalepheretsa index yawo ya glycemic (GI) kukwera, zomwe zimalepheretsa kukwera kwa insulin maola angapo pambuyo pake, chifukwa chake zilakolako. Chikhalidwe china chabwino: idyani zokhwasula-khwasula masana, makamaka ngati mukudya mochedwa.
Malangizo osawonjezera ma calories : Gawani chakudya chanu mosiyana ndi tsiku. Mwachitsanzo, idyani mkaka wa masana kapena zipatso zamadzulo monga chotupitsa. Ndipo ngati mudakali ndi njala, onjezerani magawo awiri a mkate, koma mu nkhani iyi, musatengere pa chakudya chotsatira. Pezani maupangiri ochulukirapo kuti musunge chiwerengerocho ndi micro-nutrition.
2.Bbq zakudya grills
Chilimwe ndi barbecue zimayendera limodzi? Pangani malamulo angapo a "zakudya" zowotcha. Pa mbali ya nyama, sankhani magawo ochepa kwambiri a ng'ombe (nyama yamphongo, nthiti, nthiti, nthiti, mtedza, ndi zina zotero.) Kupewa: nthiti za steak, nthiti zazikulu ndi nthiti za nkhumba. Kwa bere la bakha, tsitsani mafuta musanatumikire. Monga m'malo mwa nyama, taganizirani za nsomba - prawns, prawns, langoustines - ndi nsomba - sardines, makerele, mullet wofiira ... Zabwino kudziwa: kupereka kukoma kwa nyama kapena nsomba za skewers, kuziwotcha musanaphike.
Zosakaniza za marinade. Sungani mabere a nkhuku 30 kwa mphindi 4 ndi tsabola 1 watsopano, anyezi 2 ndi adyo cloves wodulidwa, madzi a mandimu, gulu limodzi la chive chodulidwa ndi mchere pang'ono. Pakuti shrimps, kuwonjezera zest ndi madzi a organic lalanje, 2 akanadulidwa udzu winawake mapesi, 1 tbsp. supuni ya mafuta a azitona, mchere, tsabola, ndi marinate kwa 2 hours.
Monga kutsagana? Kukonda saladi wa mphodza, tabbouleh, masamba aiwisi okhala ndi vinaigrette wopepuka. Kapena pangani masamba a papillotes (phwetekere, tsabola, anyezi ...) kuti muphike pa barbecue. Mukufuna zokometsera kapena zokazinga? Zophikidwa mu uvuni zimakhala ndi mafuta ochepa. Ndipo kwa dessert? Ganizirani za zipatso za skewers kuti muwotchere pa barbecue.
3 osakaniza osakaniza saladi
Saladi yoyenera iyenera kukhala ndi 100 mpaka 200 g ya masamba aiwisi ndi / kapena ophika + 100 g wowuma (4 tbsp), kapena 40 g mkate (2 magawo) + 80 g nyama yowonda kapena nsomba, kapena mazira awiri. , kapena 2 magawo woonda nyama kapena nsomba nsomba + 2 tbsp. supuni ya mafuta, ndi tchizi pang'ono. Kumalo odyera kapena mukagula saladi opangidwa kale, amakonda saladi za Kaisara, Nordic, Nice ... bakha m'mawere, candied gizzards ... Kapena amene m'munsi ndi tchizi, monga tomato / mozzarella.
Mfundo ina yofunika kuwonera: vinaigrette. "Kuti mupewe kuchulukitsira mbali ya mafuta, kuwerengera supuni ya tiyi ya mafuta pa munthu ndikuwonjezera voliyumu popanda kuwonjezera ma calories, mwachitsanzo ndi madzi a mandimu, madzi kapena kukwapulidwa kanyumba kanyumba", akutero katswiri wa zakudya . Kuwonjezera kukoma, kubetcherana pa zonunkhira ndi / kapena zitsamba ndi mitundu yosiyanasiyana ya viniga, mpiru ndi mafuta.
Vinaigrette kuwala. Sakanizani 1 tsp. mpiru ndi mchere pang'ono ndi tsabola, ndiye 1 tsp. vinyo wosasa wa rasipiberi, 3 tsp. supuni ya pinki manyumwa madzi ndi 2 tbsp. supuni ya tiyi ya mafuta. Zabwino zokometsera saladi ya sipinachi yamwana kapena vwende / shrimp. Kukongoletsa saladi ndi pasitala kapena masamba obiriwira: onjezani 1 tsp. mpiru ndi mchere pang'ono ndi tsabola, onjezerani 1 tsp. supuni ya kanyumba tchizi, 1,5 tbsp. supuni ya viniga ndi madzi pang'ono.
Ndi mchere wotani pambuyo pa saladi? Ngati ilibe tchizi, sankhani fromage blanc ndi coulis pang'ono kapena compote. Apo ayi, sankhani saladi za zipatso zatsopano. Kodi mumakonda makeke kapena ayisikilimu? Pankhaniyi, chotsani wowuma (mkate, etc.) pa chakudya chotsatira.
4.Inde ndi zipatso, pang'onopang'ono
Mukufuna kuluma yamatcheri ochepa pano, mastrawberries ochepa pamenepo? Zipatso za nyengo ndizokoma, zodzaza ndi mavitamini ndi antioxidants. Nsomba zokhazo: amakhalanso ndi shuga, ndipo ngakhale ali mashuga achilengedwe, kudya kwambiri kumatha kukhudza kulemera kwanu. Kuchuluka koyenera: 3 kapena 4 servings patsiku. Kudziwa kuti gawo la zipatso ndi 3 sing'anga apricots; 2 timadzi tating'onoting'ono kapena 1 lalikulu; 20 yamatcheri; 15 sing'anga sitiroberi (250 g); 30 raspberries (250 g); 4 ma plums; 1/2 mavwende; 200 g wa vwende. Ndipo idyani m'mitundu yawo yonse (compotes, sorbets, saladi wa zipatso ...).
5.Kuwala kozizira kozizira
Kwatentha… muli ndi ufulu wopatsidwa ayisikilimu pang'ono! Inde, bola ngati mupanga zisankho zoyenera kuti musaphulike zowerengera zonse. Pa avareji, ayisikilimu amapereka ma calories 100 pa scoop ndipo ali ndi zofanana ndi 2-3 mibulu ya shuga ndi supuni imodzi ya tiyi. mafuta, koma ena ndi olemera kwambiri. Monga timitengo kapena ma cones, chifukwa pali kuwonjezera pa chokoleti ndi mkate. Nathalie Negro anachenjeza kuti: "Ngati mutagwa ndi ndodo, chenjerani ndi mawonekedwe ang'onoang'ono, chifukwa nthawi zambiri timayesedwa kudya ziwiri ndipo pamapeto pake, timadya kwambiri (1 x 2 ml) kuposa titatenga mawonekedwe apamwamba. (90 ml). Ponena za sorbets, amapangidwa ndi zipatso ndi shuga, koma alibe mafuta. Yang'anani momwe amapangidwira chifukwa kutengera mtundu, kuchuluka kwa shuga kumakhala kofunikira kwambiri. Mfundo zabwino: 120 scoops (pafupifupi 2 ml) sayenera kupitirira 125 calories.
Kudya: ma yoghuti owuma. Kwa anthu 2: sakanizani 50 g wa blanc blanc (3,2% mafuta) mufiriji kwa mphindi 10, onjezerani 300 g zipatso zatsopano (apricots, strawberries, raspberries, etc.) zomwe mudaziunda kale ndi supuni 1. supuni ya shuga ngati kuli kofunikira, kenaka sakanizani mpaka mutenge mawonekedwe osalala. Ndiye kutsanulira mu verrines ndi kusangalala yomweyo.
6.Light ndi gourmet aperitifs
"Njira yothetsera kusanenepa kwambiri (makamaka ngati ma aperitifs alumikizidwa): perekani maswiti awiri kapena atatu pamunthu aliyense kuti asapitirire ma calories 2 pa mlendo aliyense", akulangiza Nathalie Negro. Inde, ndi bwino kupewa aperitif makeke, ozizira nyama… M'malo mwake, kupereka masamba timitengo, chitumbuwa tomato… zilowerere mu kuwala mayonesi.
Bluffante, May! Sakanizani ½ tsp. mpiru, mchere ndi tsabola, kuwonjezera 1 tsp. vinyo wosasa ndi ½ tsp. wa mayonesi. Onjezerani 1 kapena 2 tsp. 0% kanyumba tchizi. Kuti mupange msuzi wa tartar, onjezerani 1 tsp ku mayonesi owala. ma pickles odulidwa, 1 tsp. mchere wa capers, 1 tsp. supuni ya tiyi ya lathyathyathya-tsamba parsley ndi 1 tsp. anyezi wofiira akanadulidwa. Pakuti adyo ndi zitsamba Baibulo, kuwonjezera kuwala mayonesi: 1 minced adyo clove, 1 tsp. supuni ya tiyi ya lathyathyathya-tsamba parsley, 1 tsp. mchere wa chervil ndi 1 tsp. wa chives.
Komanso perekani biringanya caviar, yotumizidwa mu verrines: peel ndi mbewu biringanya, nthunzi ndi shallot. Sakanizani ndi clove wa adyo ndi masamba 8 a basil.
7. Zakumwa zotsitsimula komanso zathanzi
Soda, mandimu, madzi a zipatso, ma cocktails osaledzeretsa ... Kaya ndi chakumwa chotsekemera chotani, galasi la 15 cl limapereka 3-4 shuga. Ngati pali mwayi wambiri womwa mowa, sankhani njira zina zochepetsera zopatsa mphamvu. Lolani malingaliro anu asokonezeke: kulowetsedwa kutengera madzi owala, magawo a mandimu ndi timbewu ta timbewu tonunkhira kapena basil. Kapena lolani kuti muyike kwa mphindi 15 m'madzi ndi tsabola wa nyenyezi ndi masamba a timbewu. Ponena za ma cocktails oledzeretsa, muwadye pang'ono. Amakhala ndi mowa ndipo nthawi zambiri amakhala mabomba a calorie. Mwachitsanzo, galasi la vinyo, Martini kapena galasi la shampeni lili pafupi ndi 70 mpaka 90 calories! “Anzanu ena onyenga ngati muyang’ana mzere wanu, ma smoothies,” akutero katswiriyo. Chifukwa nthawi zambiri timasakaniza zipatso za 2-3 (kuchuluka komwe tiyenera kudya masana) ndipo timataya kumverera kwa satiety (palibenso CHIKWANGWANI). Kuphatikiza apo, zowonjezera za caloric zimawonjezeredwa (mkaka wa kokonati, madzi a mapulo, mkaka wa soya, etc.). ”
Kukonzekera ma smoothies athanzi, werengerani gawo limodzi la zipatso pa munthu (250 g), musawonjezere zosakaniza za caloric, onjezerani kukoma ndi zonunkhira ndi zitsamba: sinamoni ndi zipatso za citrus, timbewu tonunkhira, basil kapena tsabola zosiyanasiyana ndi sitiroberi, ginger ndi maapulo ndi mapeyala ... 150 galasi patsiku (200 mpaka XNUMX ml pazipita).
Maphikidwe onse amaperekedwa ndi Center Nutritionnel des.