Okwu a ma ama "Ị bụ ihe ị na-eri" nwere ike ịkọghachi: "Ị bụ ihe ị na-amụta." Mgbe anyị na-eri, anyị na-eche banyere uto nke efere ahụ, ma ọ dị mkpa - na akụkụ ọ bụla kwesịrị ime ka nri ndị dị na nri nri.
Na-emeri ike ọgwụgwụ
Site na ngwa ngwa ike, nke mbụ, ọ dị mkpa ịhapụ ịme ihe - kọfị na shuga - ma jigharị ike mgbochi nke ndị na-edozi ahụ, abụba ndị na-eri nri na elu akwụkwọ.
1. Họrọ oke ndi na-edozi
Ndị na-edozi dị na nchịkọta nke ọka na mkpuru ọka zuru oke, anụ nke ụmụ anụmanụ toro eto ma ọ bụ ngwaahịa soy, dị ka tofu (cheese Japanese cheese).
Protein na-enyere aka mee ka mmezi metabolism (metabolism) na, n'ihi na. anyị na-eme ka protein dị nwayọọ nwayọọ karịa mmanụ aṅụ, anyị na-enweta nkwado ume ogologo oge.
2. Anwụrụ - na imeru ihe n'ókè
Ịgwakọta mmanụ oliv, àkwá, mkpụrụ dị na nri na-enye ezigbo mmanụ, dị irè, ike "nnukwu ọkụ" ike, na-enye aka ịmepụta ihe owuwu ụlọ ("brik") maka ogige ndị na-alụ ọgụ ma na-enwe ọganihu siri ike.
3. Nye mmasị na akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ
Kabeeji, akwụkwọ nri, kabeeji - ihe ndị a niile nwere vitamin B, bụ ndị na-emepụta ume (nke nwere nnu nke folic acid, mgbagwoju anya nke vitamin B, dị mkpa iji guzobe mkpụrụ ndụ ndụ ọhụrụ), yana antioxidants na chlorophyll green green, na-akwalite uto na mweghachi nke anụ ahụ.
Afu ogwu, e ghere eghe na mmanu na ogwugwu nri
4 servings
Tofu - Japanese bekee curd bụ ezigbo ihe kpatara protein. Anyị na-akwado ịzụ obere tofu na taịl nile, a na-echekwa ya nke ọma na agba chaa chaa. Na efere a, e nwere galik na-eto eto na eyịm na-acha akwụkwọ ndụ, nakwa uru maka mkpụrụ obi oliv na pecans.
2 ede ede nke ọkara (1 uhie na 1 oroma); 400 g nke tofu;
1/2 tbsp. l. uzuchi curry ma obu ngwakọta nke ihe uto; 1 tsp. Chile; 60 ml mmanụ olive; sliced ginger nnukwu cloves nke garlic; chopped 2 bunches nke green yabasị; kabeeji agwa; 3 tbsp. l. soy ihendori; chopped cilantro; 120 g nke mkpụrụ akụ egosipụtara; a pinch nke nnu.
1. Ghaa ose ahụ na ọkara ma nwekwaa onwe ya n'etiti etiti, ma bee ya n'ime ihe dị mkpa, na ibe ahụ ọkara.
2. Kpeo umu ozo na ihe dika 2,5 cm ma tinye ya n'ime nnukwu efere ya na ihe ndi ozo (curry na chili).
3. Ghaa mmanụ na frying pan. Tinye ginger, garlic na ose. Nri na nnukwu okpomọkụ maka nkeji 3, na-echegharị mgbe niile. Gbakwunye kabeeji uhie ma sie nri nkeji 3 ruo mgbe ọ ga-adụ. Mgbe ahụ, tinye ihe nro soya ma gbanye nnukwu okpomọkụ maka oge 1 ọzọ. Tinye ncha nke nnu. Top na cilantro na mkpụrụ
1 na-eje ozi: 370 calorie, 29 g abụba (3 g jupụta), mmanụ g g g g g g g, g 14 g, eriri isii, 600 mg sodium (26% kwa ụbọchị).
Iji kwado ọgụ
Ọdịdị nke ngwaahịa ahụ na-agbarụ, nke ka elu maka nkwado. Gụnye ihe ndị na-acha oji, tomato, mkpụrụ fig, chocolate chocolate, nri mmiri na nri.
1. Echekwa eyịm
Mee ka usoro ahụ ji alụso ọrịa ọgụ sie ike - yabasị: eyịm, shallots, porem garlic. Ihe ndị a na-eto eto na-enye nchebe dị ike nke na-adịghị emerụ ahụ na-emerụ ahụ nakwa na ọ pụrụ igbochi ịmepụta mkpụrụ ndụ cancer.
2. Tinye ihe oriri
Ọhụrụ na a mịrị amị herbs dị ka turmeric, ginger, rosemary, thyme nwere antioxidant, antibacterial na mgbochi mkpali Njirimara.
3. Ịhụnanya Enzymes
Iji mezuo uru nke herbs na ngwa nri, Dr. Bellisfield na-agbakwụnye na nri ya dị ka miso, yogọt, na ọgwụ uto maka ike ha iji kwalite mgbaze na absorption nke nri.
Rie n 'ibu ibu
"Nụ egwurugwu," - na - atụ aro ka dọkịta ahụ kwadoro mkpụrụ osisi na akwụkwọ nri. Agba ocha na-acha odo odo na-egosi ọdịnaya nke beta-carotene, na-acha anụnụ anụnụ na-acha uhie uhie (na-acha ugbo ugbo).
1. Họrọ "ezigbo" ndị na-edozi na carbonates
Ngwaahịa ndị dị nro glycemic, dị ka poteto dị ụtọ, tomato, àkwá, azụ na ọka zuru ezu, na ihe ndị na - edozi shuga - agave syrup na sperm hookweed adịghị eme ka shuga dị n'ọbara, dị ka poteto ọcha ma ọ bụ ntụ ọka.
2. Chọpụta ihe oriri ndị dị ntakịrị calorie: goji-berry, brokolli, agwa bekee, "achịcha a na-esi n'ala" - kinoa. Kinoa - obere mkpụrụ mkpụrụ sitere na South America, bụ nke ezinụlọ nke akwụkwọ nri. Kinoa bara ọgaranya na protein, site na oke ume, calcium, phosphorus, iron, vitamin B, fiber na carbohydrates siri ike kariri bali, osikapa, ohia na oka wit. Enweghị gluten. Ọ nwere uto na-anọpụ iche. Na mgbakwunye na protein dị ọcha na fim ahụ, enwere amino acid 8 dị mkpa maka ahụ anyị, carbohydrates, magnesium na calcium, mineral na abụba, ígwè na ụfọdụ vitamin. A na-adụ ndị na-edozi ahụ nri ka ha jiri ya nye ndị nwere nsogbu na mgbaze, ụmụ obere na ụmụ nwanyị dị ime.
Na 100 g ihe nkiri nwere:
Ndị na-edozi .............................. 16.2 g
Ụdị ............................................... 6.9 g
Calcium ............................... 141 mg
Potassium ...................................... 625 mg
Ígwè ..................................... 6.6 mg
Ma ọ dị mfe:
Richaa n'okpuru mmiri na-agba agba ma na-esi nri maka nkeji 15, na-agbakwunye ihe ịchọrọ.
Na-arụpụta ihe ndozi.
Malite na-asacha ahụ site na akwụkwọ nke dandelion, kabeeji, broccoli.
1. Mix mkpụrụ osisi na mkpụrụ osisi dị elu
Nti uto nke na-enye nkpuru acidic na mkpuru obi ilu na-eme ka enwere enzymes digestive na enzymes dị mkpa.
2. Na-aṅụ tii
A na-asacha mkpụrụ osisi na herbs na-acha ọcha ma ọ bụ na-acha akwụkwọ ndụ tii, nke a kwadebere na mgbakwunye nke ihe ndị na-eme ka a na-enweta na basil na ginseng (ọ nwekwara ihe onwunwe nke ibelata ike ọgwụgwụ na ọgụ mgbagha) - maka ịdị ọcha na ịkụzi usoro nsị na ịchacha ahụ.
Chicken na osisi caraway, tomato chutney na green tii
4 servings
Nchikota cumin, chives na ose na-enye efere na ihe bara uru nke antioxidants.
Chicken na cumin
4 abụba, anụ ọkụkọ na ọkụkọ, olive mmanụ, cumin ala, obere yabasị, lemon, 170 g nke tii tii, buckwheat ntụ ọka noodles g, chopped onions for decoration.
Tomato chutney
0,5 .1 ihe ọṅụṅụ tomato, 1 nnukwu clove nke garlic (chopped), ose uhie, bee n'ime mpekere ndị dị mkpa, na-enweghị grains 1 tsp. ala cumin, 1 teaspoon shuga shuga
1. Ghaa nnukwu ite nke mmiri salted.
2. Tinye ọkụkọ, butter na cumin na nnukwu nnukwu efere. Tinye yabasị na nnukwu grater ma gbakwunye na nnukwu efere. Sichaa lemon ma tinye ihe ọṅụṅụ lemon na zest. Gbakwunye nnu nke nnu ma gbanwee ọkụkọ ọkụkọ. Kpoo ite a na-asa ahụ, kpoo ihe ọkụkụ ọ bụla maka nkeji 5 ọ bụla.
3. Gwakọta ihe ndị na-emepụta ihe na-edozi chutney na ihe oriri na-edozi ahụ tupu ịmepụta ihe dị iche. Tinye nnu ka o rie. Mgbe ị kwụsịrị.
4. Tinye noodles na esi mmiri, esi nri maka nkeji 5, tụba ya na colander ma kwe ka ị gachaa mmiri. Chicken, mmiri na ihe ndori ma jiri ya na eyịm mee ihe, na-eje ozi na mkpiri.
1 na-eje ozi: calorie 465, 16 g abụba (2.5 g jupụta), 38 g glucides, 42 g protein, 5 g pulp, 600 mg sodium (26% kwa ụbọchị).
Mmiri salmon na kabeeji Chinese na peas green
4 servings
Salmon bụ ezigbo ihe iyi omega-3, bụ nke na-enye aka edozi cholesterol. Ọ dị mma ma ọ bụrụ na efere ahụ na-agwakọta vitamin B nke dị na akwukwo Chinese kabeeji, na turmeric, nke nwere ihe antioxidant.
1 teaspoon miso, 1 tsp. gbanyecha achacha rosemary, 2 nnukwu cloves nke galik, 4 nnukwu chunks nke salmon fillet na bee, 1 tsp. turmeric, 1 tsp. mmanụ olive, 2 nnukwu isi nke Chinese kabeeji 200 g nke peas green, 2 tbsp. l. mkpụrụ osisi sesame a ṅara n'ọkụ, ncha nke nnu.
1. Na-akpọ miso, rosemary, na 1 nchịkọta nke garlic garlic. Tinye 2 tbsp. l. mmiri. Site na mpempe nri, griiz n'akụkụ salmon, ebe enweghi akpụkpọ anụ. Tinye iyak na turmeric, tinye ya na pan frying, gbanye 1 tbsp. l. mmanụ. Mee ka nkeji 2, ozugbo tinye maka nkeji ise. n'ime ọkụ ọkụ na 260 Celsius C.
Kpachara anya ka ị ghara ikpuchi efere.
2. N'oge a, gbutu kabeeji ahụ. Metekere 2 tablespoons nke mmanụ olive na frying pan (wok maka isi nri ndị China). Tinye ebe kabeeji na agwa. Esi nri maka nkeji 2 na elu ọkụ, na-akpali mgbe niile. Gbakwunye garlic na garlic na garlic nke nnu. Ebido mgbe nile maka 3-4 nkeji. Nyefee azụ site n'ite mmiri. Akwukwo nri tinye 4 efere buru ibu, tinye anu n'elu ma fesaa ya na sesame. Na-efe efere na-ekpo ọkụ.
1 na-eje ozi: calorie 568, abụba 33 g (gụnyere 6 g jupụta), 21 grams nke carbohydrates, 47 g protein, 6 g nke fiber, 600 g sodium (26% nke nkwekọrịta kwa ụbọchị).
Leek
Ngwaahịa ndị ga-abụ na onye ọ bụla nnabata.
Yabasị
Garlic, osisi bulbous (eyịm, leeks, shallot) na-ewusi leukocytes ike, na-alụso ụmụ nje nje na ọbụna mkpụrụ ndụ cancer aka.
Ngwa Ntughari
Yoghurts, miso (ihe na-eme ka a na-eme ka ọ bụrụ ihe oriri), kabeeji na-egbuke egbuke na kimchi (kimchi - kabeeji) na-ebuso ọrịa na ihe ọkụ ọkụ aka ma na-enye aka na mgbaze usoro, nchịkọta nke nri na nsị nke eriri afọ na tractestive .
Carbohydrates
Mkpụrụ zuru ezu (ndị a na-adịghị edebere), dịka kinoa na oats, mkpochi, dị ka agwa ojii na ntụpọ, nwere ọgaranya na eriri, nke na-enyere aka wepu cholesterol site na ahụ.
Herbs na ngwa nri
Turmeric, ginger, cumin na rosemary nwere mgbochi mkpali Njirimara na ndị bara ọgaranya na antioxidants.
Mkpụrụ na-egbuke egbuke na mkpụrụ osisi
A na - ejikọta ha na ọnụ ọgụgụ nke ọrịa cancer na ọrịa obi. Ihe oriri dị ọcha dị ka broccoli, kabeeji, paprika, tomato, mkpụrụ fig nwere ọgaranya na vitamin A, C, E, K, ha nwere folic acid na antioxidants, dị ka beta-carotene na anthocyanin (pigment).
Ndị na-edozi
Tofu, anụ ọkụkọ, beef, azụ (salmon, herring, sardines), àkwá - ihe ndị a nile na - enye ígwè ahụ, na - enye ume ruo ogologo oge ma mepụta ihe ụlọ dị mkpa maka uru ahụ.
Na Teas
Catechins - wepụ si acacia - mee ka tii na-acha akwụkwọ ndụ na-acha ọcha. Ụzọ siri ike maka iwelata ihe ize ndụ nke ọrịa obi, ọrịa cancer.
Ụdị
Oliv mmanụ, avocado, mkpụrụ na ọka (karịsịa walnuts, cashews, pumpkin osisi) na-enye ahụ nke nwere ogologo ume ma belata ọkwa cholesterol.