Choyamba ndi ulendo wachindunji wopita kopita. Kodi muyenera kuchita chiyani kuti musamve njala panjira? Monga zosankha zokhwasula-khwasula kwa apaulendo ndizabwino:
zipatso zonse zotsuka: nthochi, maapulo, mapeyala, ma apricots, mapichesi
Zamasamba zonse kapena zodulidwa: nkhaka, kaloti, udzu winawake, tomato yamatcheri
phala yophika mu chidebe chopanda mpweya: buckwheat, mapira, mpunga, quinoa
mtedza, otsukidwa ndi kuviika kwa maola angapo (motere muthandizira digestibility ndi chimbudzi)
Mtedza ndi mipiringidzo ya zipatso zouma (onani kuti mulibe shuga) kapena maswiti opangira kunyumba kuchokera kuzinthu zomwezo. Kuti muwakonzekere, muyenera kutenga magawo awiri a zipatso zouma ndi 2 gawo la mtedza, pogaya mu blender, kenako kupanga maswiti.
Mkate wambewu (buckwheat, chimanga, mpunga, rye)
mwana organic zipatso kapena masamba puree
Ngati muli ndi firiji yonyamulika kapena chidebe chokhala ndi chipika chozizirira, mutha kutenga zokhwasula-khwasula zambiri ndi inu, Mwachitsanzo:
· Lavash rolls - ikani nkhaka zodulidwa, tomato, mphodza zopangira tokha kapena nyemba papepala lambewu zonse. M'malo mwa msuzi, mutha kuwonjezera mapeyala akukwapulidwa mu blender (onjezani pang'ono msuzi wa avocado ndi madzi a mandimu kuti zisade panthawi yosungira). Pang'onopang'ono pindani pepala la mkate wa pita mu envelopu yomwe ili ndi mapeto amodzi. Ichi ndi chakudya chokhutiritsa kwambiri chomwe sichidzasiya aliyense wopanda chidwi komanso wanjala.
· Zipatso ndi mabulosi kapena zobiriwira zobiriwira - mutha kugwiritsa ntchito nthochi nthawi zonse ngati maziko a smoothie - mudzapeza mchere wokhala ndi zotsekemera komanso wandiweyani. Mutha kuwonjezera masamba, zipatso kapena zipatso ku nthochi. Ndipo onetsetsani kuti mwamwa madzi. Mwa njira, green smoothies ndi njira yabwino kwa iwo omwe sakonda kudya masamba mu mawonekedwe awo oyera. Zobiriwira "zobisika" mu smoothies sizimamveka, ndipo mumapeza zopindulitsa zambiri monga mavitamini, kufufuza zinthu, mapuloteni ndi chlorophyll.
Madzi opukutidwa kumene ndi abwino kuyenda. Timalimbikitsa zosakaniza zolimbikitsa, mwachitsanzo: lalanje + ginger, apulo + nkhaka + udzu winawake. Madzi oterowo amapereka mphamvu, kutsitsimula komanso kukonza chimbudzi.
· Lentil cutlets - ndizosavuta kupanga kunyumba. Choyamba muyenera kuwiritsa mphodza, kutembenuzira kukhala puree ndi blender, kuwonjezera zonunkhira kulawa (asafoetida, tsabola wakuda, turmeric, mchere), mafuta ochepa a masamba ndi ufa wa tirigu wonse. Mukhoza kuwonjezera browned grated kaloti. Sakanizani misa bwino, kupanga cutlets ndi mwachangu mu poto popanda mafuta kwa mphindi 5-7 mbali iliyonse, kapena, Kapenanso, kuphika mu uvuni pa kutentha kwa madigiri 180 kwa mphindi 30-40.
Zomwe muli nazo zidzakuthandizani kupewa kuyang'ana zakudya zachangu pa eyapoti komanso zakudya zomwe sizikudziwika m'malesitilanti am'mphepete mwa msewu. Izi zikutanthauza kuti mudzatha kupulumutsa osati chiwerengero, komanso thanzi. Mwa njira, musaiwale kubweretsa zonyowa zopukuta za antibacterial kapena kutsitsi kwapadera kwa kusamba m'manja, masamba ndi zipatso.
Onetsetsani kuti mutenge madzi ndi inu, madzi ambiri. Pamaulendo, chifukwa cha mpweya wouma, timataya chinyezi mwachangu, chifukwa chake muyenera kumwa kwambiri kuti muchepetse mchere wamadzi. Munthawi yabwinobwino, thupi limafunikira 30 ml ya madzi pa 1 kg ya kulemera kwa thupi patsiku. Komabe, chiwerengerochi chikuwonjezeka ndi maulendo. Choncho sungani madzi ndi kumwa!
Mbali yofunika yachiwiri ikukhudza chakudya mwachindunji patchuthi. Kuti musapeze mapaundi owonjezera, kumva kuwala ndi mphamvu zambiri, posankha mbale, muyenera kutsogoleredwa ndi malamulo ena.
Chakumwa makamaka zipatso - amaperekedwa chakudya cham'mawa mu hotelo iliyonse, makamaka m'mayiko otentha. Ngati muli muzinthu zokometsera, kapena ngati mukuyenda, idyani oatmeal, mpunga, chimanga, kapena phala la buckwheat. Ngati mudzagona pagombe tsiku lonse, zipatso za kadzutsa ndizokwanira. Mwa njira, mungathenso kutenga zipatso ndi inu ku gombe.
Chakudya chamasana Tikukulimbikitsani kusankha chinthu chowawa kwambiri. Mapuloteni ayenera kukhalapo - mwachitsanzo, nyemba kapena mphodza (falafel yemweyo). Onjezani masamba kapena masamba okazinga ndi mpunga (kapena mbewu zina zonse zambewu) ku chakudya chanu chomanga thupi.
chakudya Zitha kukhala zopepuka kuposa nkhomaliro, ndiwo zamasamba zophikidwa kapena zowotcha ndi zina za nyemba zomwezo ndizokwanira. Saladi yachi Greek ndi njira yabwino.
Ponena za zokometsera, ndibwino kusankha zipatso. Komabe, ngati simungathe kukana chakudya chokoma cha dziko, idyani mchere wocheperako, kapena kugawana nawo gawo lalikulu ndi anzanu. Kotero inu mukhoza kusangalala ndi kukoma, osati kuwononga kwambiri thupi.
Zakumwa. Ngati n'kotheka, imwani timadziti tatsopano. Ndipo, ndithudi, madzi ambiri. Musaiwale kutenga madzi a m'mabotolo ndi inu kulikonse. Mutha kuwonjezera zipatso kapena kagawo ka mandimu kuti mulawe. Apanso ndiyenera kukumbukira kuti ndibwino kusiya mowa - kodi mukufunikira mavuto azaumoyo komanso kukumbukira zolephera za ulendo wanu?
Zipatso, zitsamba ndi ndiwo zamasamba zogulidwa m'misika yam'deralo ziyenera kutsukidwa kapena kuthiridwa ndi vinyo wosasa. Kuti muchite izi, onjezerani supuni ziwiri za viniga m'madzi ndikuviika zinthuzo mu njira iyi kwa mphindi 10-15. Kenako muzimutsuka ndi madzi oyenda. Viniga watsimikiziridwa kuti amapha 97% ya majeremusi onse omwe alipo. Njira ina ndikuviika masamba ndi zipatso mu soda yothetsera. Kuphatikiza apo, mutha kugwiritsa ntchito mankhwala apadera a antibacterial kutsuka zipatso, zomwe zimagulitsidwa m'masitolo ogulitsa zakudya.
Ngati mukuyenda kwa nthawi yayitali, musaiwale kubweretsa nanu chosakaniza chomiza (bwanji mugule smoothie pamene mutha kupanga mchere kuchokera ku zipatso zakomweko?), Komanso zinthu zina zomwe simungakhale nazo. m'malo (mwachitsanzo, simungathe kupeza buckwheat kunja) .
Musaiwale za tinthu tating'onoting'ono tidakambirana m'nkhaniyi. Mwina mfundo zimenezi zingaoneke ngati zosafunikira kwa inu, koma zimatsimikizira kwambiri za moyo wanu ndi mmene mukumvera patchuthi chanu.