"Ib qho tsiaj zoo li, ib tug neeg noj mov, ib tug neeg txawj ntse paub noj li cas," hais tias Fabkis neeg txawj ntse Brilla-Savarin. Thiab nws yog ib qho nyuaj tsis pom zoo nrog nws, vim tias peb noj dab tsi yog nyob ntawm peb cov mus ob peb vas, kev noj qab haus huv thiab qhov tseem ceeb ntawm peb lub hlwb. Neurologist David Perlmutter tau kawm txog kev sib raug zoo ntawm lub paj hlwb thiab kev noj qab haus huv tau ntau xyoo thiab tuaj yeem txiav txim siab tias kev noj zaub mov zoo yog qhov kev cog lus ntawm kev nco zoo thiab kev txawj ntse zoo.
Raws li nws cov kev tshawb fawb, nws tau sau phau ntawv "Food and brain" - qhov no yog ib phau ntawv rau cov neeg uas xav ua lub neej ntev, lub zog, tag nrho lub neej. Tus sau los ntawm cov pawg sab laj rau kev noj qab haus huv yog ib lub tsev muag khoom noj khoom haus rau cov zaub mov zoo. Lawv yog cov tseem ceeb rau cov poj niam niaj hnub, raws li lawv xav tau me ntsis sij hawm, sai saturate thiab ua smarter. Sim pib nrog cov zaub mov txawv no.
Noj tshais
Frittata nrog zucchini, tshis cheese thiab gruyere cheese
Qe - ib qho ntawm ntau cov khoom siv feem ntau, siv ob leeg los ntawm nws tus kheej thiab raws li muaj ntau yam ntawm cov tais diav. Npaj fritata yooj yim, thaum nws yuav ua tau zoo heev rau ib lub tuam txhab loj. Muaj ntau txoj kev xaiv rau frittate, vim hais tias ib co cheese thiab zaub tau hloov los ntawm lwm tus. Ntawm no yog ib qho ntawm cov kab txawv ntawm no tais.
Cov khoom xyaw (rau 4 qhov):
- 3 tbsp. l. txiv roj roj
- 1 dos
- ½ tsp. ntsev
- ½ tsp. kua txob
- 450 grams spinach nplooj
- 9 loj qe
- 1 tbsp. l. ntawm dej
- 90 g ntawm tshis cheese
- 1 Zaub Marrow
- 1/3 khob grated cheese
Npaj:
Kub 1 tbsp. l. butter on ib lub cua sov resistant frying lauj kaub, ntxiv tws dos, ntsev thiab kua txob. Fry tshaj medium tshav kub rau 3-4 feeb, stirring Qee zaus kom txog thaum lub dos yog tseeb. Ntxiv tws spinach, zucchini, dej thiab ua noj, stirring, 1-2 feeb. Tom qab ntawd nplawm lub qe, nphoo nrog crumbled tshis cheese thiab gruyer.
Noj qhov sib tov 1-2 feeb kom txog thaum cov npoo pib xim av. Tom qab ntawd muab tso rau hauv lub lauj kaub rau hauv lub qhov cub, preheated rau 200 ° C, thiab ci kom txog thaum npaj txhij rau 10-12 feeb. Ua haujlwm kub.
Noj su
Zaub xam lav nrog tshuaj ntsuab thiab balsamic hnav khaub ncaws
Cov zaub xam lav no siv tau los ua cov khoom noj khoom haus, thiab cais, xws li khoom txom ncauj rau noj su lossis noj hmo, tshwj xeeb tshaj yog tias koj ntxiv cov protein ntau (piv txwv, cov nqaij qaib, ntses lossis nqaij nyug).
Cov khoom xyaw (rau 6 koob):
- 4 khob tov ntawm lettuce nplooj
- 1 khob ntawm parsley
- ½ khob tws dos
- ½ khob ntawm ib tug sib tov ntawm tshiab tshuaj ntsuab (watercress, mustard noob, coriander, wormwood, SAGE, Mint)
- 50 g walnuts
Rau 200 ml txhab ntxiv:
- 60 ml ntawm balsamic vinegar
- 2-3 cloves ntawm qej
- ½ qhov qhov ntswg
- 1 tbsp. l. Dijon mustard
- 1 tbsp. l. qhuav los yog tshiab rosemary
- 1 txiv qaub
- 1 tsp. ntsev
- 1 tsp. kua txob
- 100 g ntawm txiv roj roj
Npaj:
Sib tov nyob rau hauv ib lub tais tws lettuce, chives thiab tshuaj ntsuab, ntxiv neeg rau. Rau txhaws, beat lub tws dos thiab qej nrog vinegar, mustard, txiv qaub kua txiv, rosemary, ntsev thiab kua txob. Maj mam ntxiv roj rau cov dej no kom txog rau thaum muaj emulsion. Muab ib nrab ntawm cov hnav khaub ncaws rau zaub xam lav, sib xyaw thiab pab. Khaws qhov refueling hauv lub tub yees.
Couscous los ntawm cauliflower
Sim npaj cov zaub mov no yog ib qho zoo heev rau cov khoom siv hmoov txhuv nplej zom-qos yaj ywm, qos yaj ywm, los yog cov couscous. Nyob rau hauv tus txheej txheem ntawm ua noj ua haus, koj muaj peev xwm ntxiv chopped olives los yog peb lub hlis ntawm ib khob ntawm grated parmesan kom cauliflower - qhov no yuav muab cov zaub mov ib tug zoo kawg nkaus aroma.Cov khoom xyaw (rau 2 qhov):
- 1 lub taub hau ntawm cauliflower
- 2 tbsp. l. txiv roj roj
- 2 cloves ntawm qej
- ¼ khob kib cedar ceev
- ½ ib pawg ntawm cov zaub txhwb qaib
Npaj:
Faib lub taub hau rau hauv inflorescences, yaug lawv thiab grind lawv nyob rau hauv cov zaub mov ua noj kom txog qhov loj me me. (Koj muaj peev xwm grateed lub taub hau ntawm ib tug loj grater, tawm tsuas yog ib lub puab tsaig.) Muab finely tws qej, neeg rau thiab parsley nyob rau hauv ib tug loj frying lauj kaub nrog pre-rhuab txiv ntseej roj. Ntxiv lub cabbage thiab simmer nws, stirring, kom txog thaum lub ruddy crust
Nqaij qaib nrog txiv qaub kua txiv
Los ntawm nqaij qaib, raws li koj paub, koj muaj peev xwm noj ntau ntawm ntau lauj kaub tais diav. Daim ntawv qhia yooj yooj yim yog tsim rau noj su lossis noj hmo.
Cov khoom xyaw (rau 6 koob):
- 6 nqaij qaib fillets tsis muaj daim tawv nqaij
- 1 tbsp. l. tshiab rosemary nplooj
- 2 cloves ntawm qej
- 1 pob zeb
- 1 txiv qaub
- 110 g ntawm txiv roj roj
Npaj:
Npaj marinade: mix sliced rosemary thiab shallots, tws qej, ntxiv zest thiab txiv qaub kua txiv. Sib tov txhua yam nrog txiv roj roj, maj mam whisking. Muab cov nqaij qaib rau hauv ib lub tais ci kom lawv haum hauv ib txheej. Ncuav marinade, kaw thiab tso rau hauv 2 teev los yog thaum tsaus ntuj. Preheat lub qhov cub kom 175 ° C. Pickled marinated mis yog pauv mus rau ib lub tais ci thiab ci rau li 25 feeb, kom txog thaum siav. Ua haujlwm nrog ib sab zaub ntawm stewed zaub los yog ib tug zaub xam lav.
Noj hmo
Ntses ci hauv chardonnay
Dab tsi yuav yooj yim dua li ci koj nyiam cov ntses, ntxiv mus rau nws ib tug nplua nuj aromatic ntses! Nyob rau hauv daim ntawv qhia npaj, lub sauce yog npaj rau ntses liab, tab sis nws kuj fits zoo nrog dawb ntses. Nyob rau hauv txhua rooj plaub, sim xaiv tsuas yog cov freshest ntses nyob rau hauv ib lub pas dej.
Cov khoom xyaw (rau 4 qhov):
- 4 phaj salmon (nrog rau daim tawv nqaij)
- 110 g ntawm khoom zaub roj (txiv maj phaub los yog cocoa butter)
- 240 ml chardonnay
- 2-3 tbsp. l. Dijon mustard
- 3 tbsp. l. capers
- 1 txiv qaub
- 2 tsp. dill
Npaj:
Rau sauce, qhuav lub butter nyob rau hauv ib saucepan tshaj tsawg cua sov, ntxiv chardonnay, mustard, washed capers thiab txiv qaub kua txiv. Thaum tshav kub kub txog li 5 feeb rau noj cov dej cawv, ntxiv tws dill. Muab cov ntses rau ntawm daim tawv nqaij ci. Ncuav lub sauce thiab ci rau 20 feeb nyob rau hauv lub qhov cub, preheated rau 220 ° C. Npaj ntses tam sim ntawd pab, seasoning nrog taum ntsuab thiab qej hnav khaub ncaws.
Thiab rau dessert
Chocolate truffles
Tsev-ua truffles yog ib qho kev kho zoo heev, uas tuaj yeem npaj rau cov tuaj txog ntawm cov qhua. Qhov zoo tshaj lub chocolate, qhov ntau delicious lub truffles yuav. Thiab tsis txhob ntshai mus xyaum ua tej yam txawv txaij, hloov lawv raws li koj lub siab nyiam.
Cov khoom xyaw rau 30-40 truffles:
- ½ khob whipped cream
- 1 tsp. qab (almond, txiv kab ntxwv, vanilla los yog nrog ib tug saj ntawm txiv ntoo)
- 225 g ntawm iav chocolate (nrog ib tug cocoa ntsiab lus ntawm yam tsawg kawg 70%)
- Hmoov ntawm cocoa los yog crushed neeg rau dov
Npaj:
Hauv ib qho me me saucepan, nqa cov qab zib kom qeeb. Ntxiv qhov tsw. Nyob rau hauv ib lub tais nyias, chop lub chocolate, ncuav nws nrog kub cream thiab cia qhov sib tov ua ntej brew kom homogeneous, thiab tom qab ntawd txias cia nyob rau hauv chav tsev kub. Tom qab ntawd, muab tso rau hauv lub tub yees rau 2 teev.
Nrog ib tug teaspoon scooping li qhov sib tov, sai sai dov lub khoom nrog ib lub cheeb ntawm 2.5 cm nyob rau hauv lub cheeb. Muab lawv on ib daim ntawv ci nrog laub nrog parchment, thiab cia nws dhau ib hmo nyob rau hauv lub fridge. Nyob rau hauv thaum sawv ntxov, dov lub npas nyob rau hauv cocoa hmoov los yog neeg rau. Hauv cov thawv kaw, npaj txhij-tsim truffles tuaj yeem khaws cia rau hauv lub tub yees rau ib lub lim tiam.
Thiab tam sim no ib daim ntawv teev cov tshuaj uas pab txhawb lub hlwb
DHA. Dokosahexaenoic acid yog ib qho tseem ceeb omega-3 fatty acid rau lub cev. Nws yog lub tswv yim tiag tiag uas tiv thaiv kev tiv thaiv kev nyuaj siab, ntau lub hlwb mob, tsis muaj peev xwm mloog thiab mloog zoo. DHA muaj nyob rau hauv cov ntses, tshwj xeeb tshaj yog nyob rau hauv cov ntses dej, nrog rau hauv microalgae thiab marine molluscs.
Turmeric. Seasoning, uas tseem txo txoj kev pheej hmoo ntawm kev mob hlwb. Tsis nyob rau hauv vain nws tau raug siv rau ntau millennia Indian thiab Suav tshuaj. Curcumin pab rau lub cev tsim cov tshuaj antioxidants rau ntau ntau. Nrog nws, koj tuaj yeem ua rau lub siab nyob rau hauv cov neeg mob hypertensive, ua kom cov metabolism hauv qab zib tsawg dua thiab txo cov ntshav qab zib.
Resveratrol. Ib qho tseem ceeb uas yog secreted los ntawm qee cov nroj tsuag. Ua tsaug rau nws koj yuav saib xyuas zoo dua thiab xav yau dua. Resveratrol muaj peev xwm tawm tsam qog, mob hlab ntsws thiab muaj hnub nyoog txog kev hloov hauv lub hlwb, pab lub plawv, txhawb kev loj hlob ntawm cov rog rog. Nws pom muaj nyob rau hauv blueberries, liab txiv hmab, txiv hmab txiv ntoo thiab txiv laum huab xeeb.
Probiotics. Cov khoom uas muaj cov kab mob no yuav ua rau lub hlwb muaj zog, ua kom muaj kev tiv thaiv, txo cov kev ntxhov siab thiab pab txhawb kev nyuab siab. Probiotics tsim kev zom cov zaub mov, thiab txhawb kev thauj cov dopamine thiab serotonin, uas yuav tsum muaj los ntawm peb lub hlwb.
Txiv maj phaub roj. Txhawb nqa yuag poob thiab txhawb zog ntawm lub cev. Pab kho cov kab mob neurodegenerative thiab sib ntaus mob. Haus nws ib teaspoon ib hnub los yog ntxiv rau cov zaub mov kom lub hlwb ua haujlwm ntawm nws tus kheej.
Alpha-lipoic acid. Ib qho antioxidant uas pab hlwb hlwb, kho lub siab, txo cov qoob hauv cov ntshav, ua rau cov pauv cov roj cholesterol thiab txo cov nyhuv ntawm co toxins ntawm lub cev. Alpha-lipoic acid yog tsim los ntawm lub cev, tab sis nws yuav siv tau ntxiv rau hauv daim ntawv ntawm cov ntsiav tshuaj.
Vitamin D. Nws tsis tsuas yog txhawb kev nqus ntawm calcium, tab sis kuj tiv thaiv lub hlwb los ntawm cov teebmeem ntawm cov dawb radicals thiab txo qhov kev pheej hmoo ntawm qog. Muaj nyob rau hauv oily ntses, algae, ib txhia hav zoov nceb (piv txwv li, nyob rau hauv chanterelles), poov.
Muaj kev noj qab nyob zoo thiab muaj kev vam meej, noj cai!
Cov duab ntawm cov phau ntawv ntawm Publishing tsev "Mann, Ivanov thiab Ferber" (muab los ntawm lub tsev publishing).