Ekupheleni kosuku, sonke sifuna okuthile okuzizwa kumnandi, okusheshayo, futhi okungasishiyi sizizwa sisinda, akunjalo? Kungakho okuhle imenyu yesidlo sakusihlwa esikhanyayo Isindisa impilo: imibono ehlukahlukene, elula enezithako ezithengekayo nezindlela zokupheka ezihlonipha umkhiqizo. Lapha uzothola izitsha ezishisayo nezibandayo, izinketho zezingane, imibono yempelasonto ekhethekile, nezinye izindlela. ama-carbohydrate aphansi ngoba noma ngubani oyidingayo.
Ngokungeziwe kumaresiphi, siqoqe imihlahlandlela esebenzayo ukukusiza ukuthi uhleleke kakhudlwana: ubhalansisa kanjani ukudla kwakho, yiziphi izindlela ongazisebenzisa ukupheka ngamaminithi, nokuthi yikuphi ukudla okungcono kakhulu. Gwema ebusukuIsikhathi esingcono kakhulu sokuba nesidlo sakusihlwa kanye nokhiye wokupheka iqoqo. Bonke bephelezelwa amasaladi anenhliziyo, imifino njengesithako esiyinhloko, inyama elula nenhlanziAmaqanda ezinguqulweni eziyinkulungwane kanye nokuluma okusheshayo uma ungenaso isikhathi.
Kuyini isidlo sakusihlwa esilula nokuthi singabhalansisa kanjani
Isidlo sakusihlwa esilula asikona ukudla okuncane; kumayelana nokudla okunengqondo. Isiqalo esihle imodeli "yepuleti elinempilo": uhhafu wepuleti imifino nezitheloIkota yephrotheni yekhwalithi (iqanda, inhlanzi, inkukhu, imidumba, i-tofu) kanye nekota yokugcina yezinhlamvu noma izigaxa (irayisi elinsundu, iquinoa, ubhatata). Ngaphezu kwalokho, iyengeza amafutha enempilo okufana namafutha omnqumo e-extra virgin, amantongomane noma ukwatapheya.
Ukuze ukhuthaze ukuphumula, letha phambili isikhathi sesidlo sakusihlwa okungenani amahora amabili ngaphambi kokulalaNgesikhathi sokugaya, amazinga e-insulin ayakhuphuka futhi angaphazamisa i-melatonin; ukudla isidlo sakusihlwa kusenesikhathi kukusiza ulale kangcono. Uma usuvele udle ama-carbohydrate amaningi phakathi nosuku, beka kuqala ama-carbohydrate ngesikhathi sokudla. amaprotheni nemifino.
Uma uthanda i-dessert, thola a isithelo sonke (ingcono kunejusi) noma iyogathi engenalutho, engenashukela. Ngezinsuku zokuqeqeshwa okukhulu, lungisa izingxenye bese uzama ukukhetha okusanhlamvu okuphelele ukuze uthole amandla aqhubekayo.
Labo abahlushwa ukungagayeki ukudla bangase bakhethe uku imifino ephekiwe (I-steam, oven, grill) eziluhlaza ebusuku. Futhi esimweni sezulu esishisayo, isaladi ehlanganiswe kahle, ephelele i-a okunye okusha esebenza unyaka wonke.
Amasu namasu okupheka ngokushesha nangokunempilo
Ukuze ube nesidlo sakusihlwa esihle ngaphandle kokuchitha ingxenye yentambama, thembela kumasu alula: insimbi, ihhavini, i-microwave, umusi ne-papilloteZidinga amafutha amancane, zilondoloze kangcono izakhi, futhi zikuvumela ukuthi upheke amanani amakhulu ngaphandle kokuhlupheka.
Gwema ukudla okugayiwe kakhulu namasoso asindayo; uma uthanda okokugqoka, zenzele okwakho. ama-vinaigrette enziwe ekhaya noma amasoso ayogathi. Beka kuqala izinhlanzi kunenyama ebomvu ngesikhathi sokudla futhi ubuke okudlayo. wanezela ushukela ebusuku. Uma uzofaka isinkwa, i-pasta, noma irayisi, qiniseka ukuthi igcwele okusanhlamvu.
Ukulondoloza okunempilo (I-Tuna, i-mackerel, izimbaza, imifino ephekiwe) iyigolide yokuhlanganisa izitsha ngemizuzu emi-5. Zisebenzise ngemifino enamaqabunga, amafutha amahle, nokunye... crispy ngokwemvelo (imbewu, amantongomane) futhi uzoba nesidlo sakusihlwa esiphelele.
Uzizwa ukhathele? Phinda ulungise ukudla okusele: inkukhu egazingiwe iba... isaladi elifudumeleImifino egayiwe iba yisisekelo se-omelet, futhi irayisi elinsundu eliphekiwe lixazulula ukugoqa ngeqanda ngokuphazima kweso.
Gcwalisa amasaladi nezitsha ezibandayo
Uma kuziwa ekudleni okunempilo, amasaladi ayadingeka; zama okwethu! original isaladi zokupheka Ngakho ungadinwa. Lokho kusho, akuzona zonke ezilula: naka ama-seasonings kanye ne- izingxenye ze-carbohydrateNansi eminye imibono esebenza njengesifundo esiyinhloko:
Okwakudala okuhle kwamazwe ngamazwe
Isitsha se-poke saseHawaii: isisekelo serayisi elimhlophe noma elinsundu nge inhlanzi eluhlaza (i-tuna noma i-salmon), imifino e-crunchy, namasoso athambile. Uma ukhetha inhlanzi eluhlaza, khumbula imihlahlandlela yokuphepha okufanele uyigweme anisakis (iqhwa elanele ngaphambili).
I-Coleslaw: iklabishi ene-apula kanye nesanqante ngokugqoka okulula imayonnaise novinigaYehlisa inani le-sauce ukuze ihlale ilula. Isaladi ye-Cobb: ulethisi onenkukhu, iqanda, ubhekeni ocwebile, utamatisi, ukwatapheya, noshizi oluhlaza okwesibhakabhaka; nikeza izingxenye ezimaphakathi ze ushizi kanye ubhekeni.
UKhesari: ulethisi, inkukhu, ushizi weParmesan, namacroutons; intelezi ilele ku Ukugqoka kukaCesarongayikhanyisa nge-yogurt. I-Waldorf: i-apula eliluhlaza, isilimo esidliwayo esinamagatsha anamanzi nama-walnuts anemayonnaise nolamula, alungele abathandi ama-flavour okhilimu.
Amasaladi alula aseSpain
I-Malagueña enamazambane, i-cod, newolintshi: umehluko omnandi futhi oqabulayo kakhulu. I-Murciana noma i-mojete: utamatisi, u-anyanisi wasentwasahlobo, iminqumo kanye ne-tuna enhle. I-Catalan xatonada: i-endive ene-cod, ama-anchovies, i-tuna, iminqumo kanye I-Romesco sauceI-Mallorcan trempó: utamatisi, upelepele no-anyanisi, kulula futhi kugcwele ukunambitheka.
Okusanhlamvu, i-pasta, nezinye izinhlanganisela
I-Quinoa enomango, ukwatapheya, ne-tuna: amaprotheni, ama-carbohydrate, namafutha anempilo endishini eyodwa. Isaladi yelayisi: ingxube yemifino, amaprotheni owakhethayo, kanye nokugqoka extra virgin amafutha omnqumo kanye lemonUkwatapheya kanye nesaumoni umbhangqwana ongahlulwa; khumbula ukuthi ukwatapheya uhlinzeka ngamafutha e-monounsaturated.
Amasaladi ekhukhamba ezinguqulweni zawo eziningi (nge-yogurt, nesesame, ne-dill), aphelele kubo ukusha nokukhanyaI-pasta ene-tuna: i-pasta ayisona isitha ebusuku uma ingxenye ilingene; inkinga ngokuvamile amasoso. Ungadlala futhi umzala ukuze uthole umphumela osebenzayo ngokulinganayo.
Imifino njengokugxila okuyinhloko
Imifino iguquguquka ngendlela emangalisayo futhi yenza isisekelo sesidlo sakusihlwa esilula kodwa esanelisayo. Qala nge-zucchini "sanjacobos": izingcezu ezincane ezigxishwe futhi zibhakwe kuhhavini noma umoya oshisayo ukugwema ukuthosa.
Amakhowe agxiliwe (i-air fryer noma kuhhavini abhakwe) nemifino, i-turkey, noma ukuthinta ushizi; ziphuma ngemizuzu futhi zimsulwa umami nama-calories ambalwa. Imifino igovuze-gazinga Isitayela sasempumalanga esine-sauce ekhanyayo futhi, uma uthanda, iqanda ukuqedela amaprotheni.
I-Zucchini egcwele imifino esikhundleni sezinguqulo zenyama; ama-pizza ama-eggplant amancane anqoba labo abathi abasithandi isitshalo seqanda; i-sautéed chard with potato, a iresiphi yendabuko esebenza ebusuku.
I-Zucchini noma i-beetroot fritters nesipinashi, ilungele imifino "yokufihla" ekhaya; amakhowe osiwe nge-ham njengokuluma okusheshayo; i-faux zucchini steak ne-turkey kanye noshizi obhakiwe ukuze uwine juiciness kanye ukunambitheka.
Inyama nenkukhu okulula ukugayeka
Uma uhalela inyama noma inkukhu, khetha ukusikeka okuthambile nezindlela zokupheka ezithambile; hlola wethu inkukhu zokupheka for dinner Ukuze uthole imibono esheshayo nelula. Ama-koftas afakwe izinongo noma ama-skewers i-yogurt sauceAmnandi futhi avumela ingxube yamakhambi nezinongo ngokuthanda kwakho.
Inyama yengulube egaywe ngosawoti: i-ovini yenza wonke umsebenzi, iphuma enamanzi, cishe awekho amafutha angeziwe, futhi ungakwazi ukuyiphakela. kuyabanda noma kufudumele.
Inkukhu enamazambane en papillote: ukupheka ngesitimu sakhona ukulondoloza izakhi futhi ugweme amafutha ngokweqile.
Inkukhu skewersInguqulo ye-Classic noma nge-sauce ye-teriyaki elula; ephelele uma unezivakashi futhi ufuna okuthile okulula ukukudla. Ngezinsuku ezimatasa, abanye amabele enkukhu eyosiwe Ama-marinade anolamula namakhambi azokukhipha kokuncane.
Izinhlanzi zokudla ngaphandle kokuzizwa unzima
Inhlanzi (kokubili emhlophe nenamafutha) ingumngane wakho ebusuku. I-Salmon sashimi yabathandi bokudla okuluhlaza, njalo ihlangana... ukuqanda okuvimbelayo ezifanele; sebenzisa amasoso athambile ukuze ungagxili.
Ama-salmon noma ama-cod burgers, awusizo kakhulu nabancane noma labo abakuthola kunzima ukudla izinhlanzi; amafritter e-tuna anamanzi anyamalala ngokuphazima kweso; isaladi fresh kwasolwandle kanye ilungele ihlobo.
I-hake eyosiwe ngokuthinta amafutha omnqumo nelamula, noma i-hake pie enamanzi ongayilungisa kusengaphambili. Uma ufuna isivinini esiphezulu, zama i-hake eyosiwe. i-microwave notamatisi namakhambi emizuzwini embalwa nje.
I-sea bream nge-pepper Esitokisini somoya: umphumela uba crispy ngaphandle, unamanzi ngaphakathi futhi ulungele ngesigamu sesikhathi sehhavini yendabuko.
Amaqanda enguqulweni ekhanyayo
Faka amaqanda angu-2 kuya kwangu-4 ngeviki futhi usebenzise amandla awo ahlukahlukene. Amaqanda agcwele ukwatapheya ukhilimu nezimbaza: amaprotheni, amafutha enempilo nokunambitha kolwandle. Amakhowe amnandi aphithizela ngethosti ye-wholemeal.
Ama-muffin emifino abhakiwe ukuze asebenzise izinsalela ezivela efrijini; i-omelet enkulu yesitshalo seqanda yawo wonke umuntu noma I-Omelet yeZucchini Imnandi kakhulu futhi ishaya izingane. Ama-omelet ama-French rolls agcwele i-tuna nemifino ukuze ashintshe.
Omunye umqondo omuhle: i-casseroles yemifino ebhakwe kuhhavini, isitayela se-ratatouille, esine-a iqanda eligoqiweKuyisidlo esimibalabala futhi esiduduza kakhulu sakusihlwa okupholile.
Ukudla okulula okunempilo namasemishi
Amasemishi awazona izitha uma ehlanganiswe kahle. Zama inhlanganisela ne isinkwa esipheleleAmaprotheni angenalutho, imifino eminingi, namasoso alula ayisihluthulelo. Izinguqulo zemifino ne-hummus, i-avocado, ushizi omusha, nemifino enamaqabunga kuyisinqumo esihle.
Isemishi lekilabhu elizinze kahle lenza isidlo sakusihlwa esiphelele. Ungakwazi futhi ukushintshanisa phakathi kwezinhlobo ezine zamasemishi e-tuna (ngokhukhamba, nommbila nopelepele, nokwatapheya, iqanda elibilisiwe) ukugwema ukuwela esimisweni.
Uma ukhetha ukunciphisa ukudla kwakho kwe-carb, yenza okugoqiwe ngamahlamvu amakhulu e-ulethisi bese uwagcwalisa ngenkukhu echotshoziwe, ukwatapheya, utamatisi, kanye ne i-yogurt sauce ngelamula namakhambi.
Izinguqulo ezilula ze-indulgences ezivamile
"Tamed" indulgences ezokwenza uzizwe ulungile: ama-burger enziwe ekhaya anezinhlobo zakho ozithandayo; i-cannelloni yasehlobo ebandayo (ukugcwaliswa okusha namasoso athambile) alungele isidlo sakusihlwa; i-zucchini quiche ilula kuneyakudala.
I-tuna quesadillas enamanzi ephekwe ku-griddle, ngaphandle koshizi oweqile; i-spaghetti ye-zucchini nge-tuna ukwanelisa isifiso sakho se-pasta; i-mackerel e-fluffy coca ene-crunchy touch engenakuvinjelwa; i-zucchini lasagna ngenyama egayiwe ngengxenye elula.
Futhi isimanga se-dessert esiphundu: ikhabe carpaccio, izacile ngendlela emangalisayo, isha futhi igcwele umbala, ifaneleka njenge engenayo noma evalayo yesidlo sakusihlwa esikhethekile.
Ubusuku obukhethekile ngaphandle kokweqisa
Uma sekuyisikhathi sokubukisa: i-cocktail yakudala ye-prawn engapheli, ne-sauce elula; i-prawn Pad Thai enemifino ehlutshiwe namantongomane athosiwe; imiqulu yasentwasahlobo ihovini ukulula.
Kubathandi be-pasta, izinguqulo ezimbili ze-tuna lasagna (eshisayo noma ebandayo) kuye ngesizini. Ingabe uyayithanda i-sushi? Ukwenza ekhaya kulula kunalokho ocabanga uma ulandela lezi zinyathelo. irayisi elihle, ukugcwaliswa okulula nokusikeka okuhlanzekile.
Ukufaneleka noma ukudla okune-carb ephansi
Uma ulandela ukudla okune-carb ephansi (i-keto noma efanayo), kunezinketho ezifanayo ezimnandi: i-zucchini spaghetti carbonara nge-sauce emnene; inhlama ye-pizza ye-cauliflower ukugwema ufulawa; i-hake en papillote nge-citrus namakhambi.
I-cod omelet yomthamo omkhulu wamaprotheni namafutha anempilo avela ezinhlanzini ezinamafutha. Lungisa imifino kanye nezinongo ukunambitha futhi ukhumbule ukuthi umgomo uwukuthi udle ukudla kokugcwalisa ngaphandle kobunzima.
Okwezingane: imibono ewinayo
Ekhaya, yini esebenzayo, siyaphinda. Izinkukhu Zokwenza Inkukhu Ezizenzele Ijusi futhi inempilo, uphaya we-tuna onesinkwa esisikiwe esifana ne- isangweji egqinsiwe futhi udla ngaphandle kokubhikisha.
I-Zucchini noma i-broccoli croquettes "ukuluhlaza" isidlo sakho sakusihlwa ngaphandle kokuphikisana; ama-nuggets anempilo ezinguqulweni ezintathu: i-salmon enemifino, i-hake (iphelele ngezinhlanzi eziqandisiwe) kanye nenkukhu ebhakwe kuhhavini gwema ukudla okuthosiwe.
Okufanele ukugweme ebusuku
Ukuze ulale kahle, kunezinto ezingcono kakhulu ezishiywe ngaphandle: ukudla okuthosiwe, inyama egayiwe, kanye amashizi amadala kakhuluebambezela ukugaya. Ama-carbohydrate acwengekile amaphakathi (isinkwa esimhlophe, ipasta enososo abasindayo) noshukela okhuphula amazinga eglucose ngaphambi nje kokulala.
Gwema amajusi okungase kubangele isilungulela; kungcono ukhethe isithelo esiphelele bese ukhetha izinhlobo ezivumelana nawe. Imidumba phakathi ngokweqile Zingabangela igesi: uma uzidla, udle izingxenye ezincane futhi uzipheke kahle kakhulu.
Gwema inhlanganisela esindayo (inyama ebomvu enamazambane athosiwe noma i-pasta enososo okhilimu kakhulu). Kuhlakaniphe kakhudlwana ukuwabhangqa amaprotheni anciphile ngemifino eshisiwe noma eyosiwe.
Ukupheka kweqoqo kanye nenhlangano ehlakaniphile
Uma ufushane ngesikhathi, ukupheka kwe-batch kungumngane wakho omkhulu: pheka izisekelo eziningana ku-batch (isibonelo, ngempelasonto) futhi uzigcine zilungile efrijini; ukuze uyisebenzise ngokugcwele, hlola ukuthi kanjani hlela ikhaya lakho. Cabanga ngalokhu irayisi elinsundu, iquinoa, i-pasta ephekiwe, imifino egazingiwe, inkukhu ebhakiwe, imidumba namasoso ambalwa enziwe ekhaya.
Gcina izingxenye ezinelebuli futhi uzixube futhi uzifanise isonto lonke. Emaminithini angu-10 ungaba ne-chickpea-gazinga nemifino, isaladi yenkukhu efudumele, noma ukhilimu we... ithanga ukulungele ukukududuza ngaphandle kokulinda.
Kufanele ngidle nini isidlo sakusihlwa futhi yini okufanele ngiyithathe ukuze ngilale kangcono?
Ukudla isidlo sakusihlwa amahora amabili ngaphambi kokulala kuthuthukisa ukulala ngoba kunikeza isikhathi sokugaya. Uma unenkinga yokulala, a i-infusion relajante (i-chamomile, i-linden, i-lemon balm noma i-rooibos) iyindlela ephelele yokuqeda isimiso sakho sasebusuku; ungakwazi futhi ukulungiselela a uwoyela we-linden owenziwe ekhaya ukuthuthukisa ukulala.
Imibono eyi-10 esheshayo nelula yesidlo sakusihlwa (ilungile ngaphansi kwemizuzu engama-30)
Uma ungenaso isikhathi, lezi zinhlanganisela zisindisa impilo: izinkinga zero, ukunambitheka okuphezulu kanye ibhalansi okunomsoco.
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I-Salmorejo Ngeqanda, i-ham, nama-croutons kuthoswe ngamafutha omnqumo amsulwa. Kuyaqabula, ngama-antioxidants avela kutamatisi namafutha anempilo; ilungile ngemizuzu emibili uma usebenzisa isisekelo sekhwalithi.
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Gazpacho nge ukwatapheya nekhukhamba diced ukuze wengeze ukhilimu, ubusha namavithamini kalula.
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Isobho likakarothi ne-ginger cream: pheka isanqante, amazambane, no-anyanisi ngejinja entsha; purée futhi uqedele nge-drizzle I-EVOO, usawoti kanye nopelepele.
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I-Wholemeal Toast ukwatapheya kanye ne-salmon ebhemayo nge-chia noma imbewu yesesame. Khonza ngesaladi eluhlaza.
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Imifino ethosiwe ne-tofu noma inkukhu: i-bell pepper, i-zucchini, i-broccoli, ne-carrot okuthosiwe epanini, ngokuthinta ubhontshisi wesoya okhanyayo.
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Isipinashi isaladi noshizi fresh futhi ama-walnutsUma uthanda, engeza izithelo zonyaka (i-apula noma ihalananda).
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Ulethisi usonga nge inkukhu kanye nokwatapheyautamatisi kanye ne-lemon yogurt sauce.
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iqanda ngokungemthetho isilimo esinengono emnandi edliwayo eluhlaza i-ham eyosiwe futhi inqunywe kancane.
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Imifino ebhakiwe nge ushizi I-gratin emaphakathi: isitshalo seqanda, i-zucchini, upelepele no-anyanisi usulungile ngemizuzu engama-25.
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Utamatisi ogcwele i-tuna ne-avocado nge-yogurt nelamula; qeda ngembewu yesesame ethosiwe.
Imibono emi-3 eyengeziwe yokugwema ukuphindaphinda
Ukwengeza okuhlukahlukene kumenyu yakho yamasonto onke: amafritter e-cauliflower ane-cod eshukiwe, ansundu ku-griddle, i-skewer imifino kanye ne-turkey kahle izinongo kanye zucchini ukhilimu nama-alimondi kanye nenkukhu shredded.
Ngalo mhlahlandlela uzoba nohlu olukhulu lwezindlela zokupheka namaqhinga ukuze udlule kusihlwa ngokuthula kwengqondo ongazilungiselela. idina, izinhlobonhlobo futhi ezihlwabusayo Cishe ngaphandle kokuqaphela: kusuka kumasaladi aphelele kuya ezitsheni eziphekwe kuhhavini, kusukela ezinhlanzi ezithambile kuya kumaqanda angalokothi ahluleke, kufaka phakathi izinketho zezingane, izikhathi ezikhethekile kanye nezinsuku eziphansi ze-carb; okumele ukwenze ukukhetha ukuthi uzizwa unjani namuhla.