Lub npe nrov "Koj yog yam koj noj" yuav rov qab hais ntxiv: "Koj yog yam koj kawm." Thaum peb noj mov, peb xav txog qhov ua tau ntawm lub tais, tab sis nws yog qhov tsim nyog - txhua yam khoom yuav tsum ua cov khoom muag muaj nyob hauv cov zaub mov noj qab nyob zoo.
Ua rau qaug zog
Nrog ceev ceev, ua ntej ntawm tag nrho cov, nws yog ib qhov tsim nyog rau tso tseg stimulants - kas fes thiab suab thaj - thiab ntxiv lub zog qhov muaj zog vim cov nqaijrog, edible nqaijrog thiab nplooj ntsuab.
1. Xaiv cov roj ntsha zoo
Proteins muaj nyob rau hauv ib qho kev sib xyaw ntawm whole grains thiab legumes, nqaij ntawm cov tsiaj txhu loj hlob los yog cov kua zaub, xws li taum paj (Japanese soy tsev cheese).
Protein pab ceev ceev metabolism (metabolism) thiab, vim tias. peb plob zom cov nqaijrog ntau qeeb dua carbohydrates, peb tau txais kev pab mus sij hawm ntev zog.
2. Sibhawm - nyob rau hauv kev ncua
Hloov roj txiv ntseej, qe, cov neeg noj cov zaub mov ua kom muaj zog tshaj plaws, siv hluav taws xob, "roj", pab tsim lub tsev khoom ("bricks") rau cov khoom sib xyaws uas tua cov kab mob thiab ua kom muaj kev ruaj khov ntawm kev noj qab haus huv.
3. Muab cov tsos kom tsaus nti cov nplooj ntsuab
Cabbage, spinach, cabbage - tag nrho cov khoom muaj vitamin B, lub luag hauj lwm rau zus tau lub zog (muaj ntsev ntawm folic acid, lub complex ntawm cov vitamins B, yog tsim nyog rau tsim kom muaj lub hlwb tshiab), thiab cov antioxidants thiab ntsuab ntsuab chlorophyll, txhawb kev loj hlob thiab restoration ntawm cov ntaub so ntswg.
Aromatic tofu, kib nyob rau hauv cov roj nrog kho spices
4 qhov
Tofu - Japanese taum curd yog ib qho zoo heev ntawm cov protein. Peb xav muas tshiab tofu nyob rau hauv vuas, nws yog zoo kawg nkaus khaws cai nyob rau hauv daim ntawv roasted. Qhov no zaub mov muaj kev tiv thaiv-pab tau qej thiab ntsuab dos, thiab kuj zoo rau lub plawv ua ntawm cov txiv ntseej thiab pecans.
2 peppers medium loj (1 liab thiab 1 txiv kab ntxwv); 400 g ntawm nias tofu;
1/2 tbsp. l. curry hmoov los yog ib tug sib tov ntawm spices; 1 tsp. Chile; 60 ml ntawm txiv roj roj; thinly sliced tshiab ginger loj cloves ntawm qej; tws 2 bunches ntawm ntsuab dos; tws cabbage; 3 tbsp. l. soy sauce; tws cilantro; 120 g ntawm crushed neeg rau; ib pinch ntawm ntsev.
1. Txiav lub kua txob nyob rau hauv ib nrab thiab dawb los ntawm nruab nrab, ces txiav mus rau hauv nyias ib daim hlab, thiab strips nyob rau hauv ib nrab.
2. Txiav tofu cubes txog 2.5 cm thiab muab tso rau hauv ib lub tais nrog seasonings (curry thiab chili).
3. Preheat the oil nyob rau hauv ib lub lauj kaub tais diav. Ntxiv Ginger, qej thiab kua txob. Noj on high cua sov rau 3 feeb, stirring tas li. Ntxiv lub pob liab liab thiab ua noj rau 3 feeb ntxiv kom txog thaum nws ua mos. Tom qab ntawd ntxiv cov kua ntses thiab ua rau kub siab rau lwm 1 feeb. Ntxiv ib lub pinch ntsev. Sab saum toj nrog cilantro thiab ceev
1 noj: 373 calorie, 29 g rog (3 g saturated), 18 g carbohydrates, 14 g protein, 6 g fiber, 600 mg sodium (26% txhua hnub).
Txhawb nqa kev tiv thaiv
Qhov tsos tsaus tsawv qhov ntxoov ntxoo ntawm cov khoom, lub siab dua qhov kev txhawb nqa rau kev tiv thaiv. Xws li tinctures dub, txiv hmab txiv ntoo, figs, tsaus qhob noom xim kasfes, nqaij nruab deg nyob rau hauv kev noj haus.
1. Tshuag li dos
Ntxiv dag zog rau lub cev - dos: dos, mustots, porem qej. Cov tshuaj ntsaws no muaj kev tiv thaiv tiag tiag tiv thaiv teeb meem microelements thiab tseem tuaj yeem tiv thaiv kom txhob muaj cov kabmob hlwb.
2. Ntxiv cov tshuaj ntsuab
Cov tshuaj qhuav thiab qhuav qhuav xws li turmeric, Ginger, rosemary, thyme muaj antioxidant, antibacterial thiab anti-inflammatory zog.
3. Hlub Cov Enzymes
Txhim kho cov tshuaj ntsuab thiab tshuaj pleev, Dr. Bellisfield ntxiv rau nws cov khoom noj xws li miso, yogurt, thiab kua zaub ua rau lawv muaj peev xwm los txhawb kev zom thiab nqus tau cov khoom noj.
Noj kom poob phaus
"Noj cov taum," - qhia tus kws kho mob thiab pom zoo noj cov txiv hmab txiv ntoo thiab zaub. Cov xim xiav xim liab qhia cov ntsiab lus ntawm beta-carotene, thiab xiav xiav thiab liab (cog xim).
1. Xaiv cov proteins uas "zoo" thiab carbonates
Cov khoom siv nrog qis qis qis, xws li qos yaj ywm, berries, qe, ntses thiab whole grains, thiab hloov pauv kua qab zib - phev agave thiab phev hookweed tsis nce ntshav qab zib, xws li cov qos yaj ywm dawb los sis peeled hmoov.
2. Nrhiav cov khoom noj uas tsis muaj calorie tsawg: goji-berry, brokolli, dub taum, "qhob cij" - kinoa. Kinoa - ib qho noob qoob me me los ntawm South America, belongs rau tsev neeg ntawm spinach. Kinoa muaj protein ntau, thiab muaj zog, calcium, phosphorus, iron, vitamin B, fiber ntau thiab cov carbohydrates yog superior barley, nplej, oats thiab nplej. Tsis muaj gluten. Nws muaj ib qho tsis txaus siab. Ntxiv rau cov ntshiab protein hauv zaj duab xis, muaj 8 cov amino acids tsim nyog rau peb lub cev, carbohydrates, magnesium thiab calcium, cov zaub mov thiab cov rog, hlau thiab qee cov vitamins. Nutritionists tau qhia kom siv rau cov neeg uas muaj teeb meem nrog plab, cov me nyuam me thiab cov poj niam cev xeeb tub.
Nyob rau hauv 100 g ntawm zaj duab xis muaj:
Proteins .............................. 16.2 g
Sibhawm ............................................... 6.9 g
Calcium ................................... 141 mg
Cov kua tshuaj qaub ... 625 mg
Iron ............................................................................. 6.6 mg
Thiab nws yog qhov yooj yim:
Yaug hauv dej ntws thiab ua noj rau 15 feeb, ntxiv yam koj xav tau.
Nqa tawm cov tshuaj tua kab mob.
Pib ntxuav lub cev los ntawm nplooj ntawm dandelion, cabbage, broccoli.
1. Sib tov qaub txiv hmab txiv ntoo thiab iab zaub
Qhov ntse saj uas muab cov txiv hmab txiv ntoo thiab cov tshuaj ntsuab iab tsub kom cov plab hnyuv thiab cov enzymes xav tau.
2. Haus tshuaj yej
Cov txiv hmab txiv ntoo thiab tshuaj ntsuab yog ntxuav nrog ntuj dawb los yog ntsuab tshuaj yej, npaj nrog qhov sib ntxiv ntawm adaptogenic tshuaj uas muaj basil thiab ginseng (nws kuj muaj cov cuab yeej txo kev qaug zog thiab kev nyuab siab rau kev nyuaj siab) - rau dej thiab ua kom lub plab zom thiab purifying lub cev.
Qaib nrog caraway noob, lws suav chutney thiab ntsuab tshuaj yej noodles
4 qhov
Ua ke nrog ntawm cumin, chives thiab kua txob muab lub tais nrog ib tug nplua nuj ntsiab lus ntawm antioxidants.
Nqaij qaib nrog cumin
4 pob loj, txha caj npab thiab nqaij qaib, txiv roj roj, av nplaum, me me dos, qaub, 170 g ntawm ntsuab tshuaj yej, buckwheat hmoov noodles g, tws dos rau decoration.
Txiv lws suav chutney
0,5 .1 kua txiv lws suav, 1 pob clove qej (tws), kua txob liab, txiav rau nyias nyias, dawb ntawm cov nplej 1 tsp. hauv av cumin, 1 teaspoon pas nrig qab zib
1. Boil ib lub lauj kaub loj ntawm cov dej qab ntsev.
2. Muab nqaij qaib, butter thiab cumin rau hauv lub tais loj. RUB dos on grater loj thiab ntxiv mus rau ib lub tais. Scrub cov txiv qaub thiab ntxiv txiv qaub kua txiv thiab zest. Ntxiv ib lub pinch ntawm ntsev thiab dov cov nqaij qaib pieces. Preheat frying pan, ua noj tshaj cua sov rau 5 feeb txhua sab.
3. Muab cov khoom xyaw ntawm chutney sauce rau cov zaub mov ua ntej tsim ib homogeneous pawg. Ntxiv ntsev kom saj. Thaum koj ncua sijhawm.
4. Tso cov noodles hauv dej kub npau npau, noj 5 feeb, muab pov rau hauv ib lub colander thiab tso dej kom zoo. Nqaij qaib, watered nrog sauce thiab decorated nrog dos, pab nrog noodles.
1 noj: 465 calories, 16 g roj (2.5 g kub), 38 g carbohydrates, 42 g protein, 5 g pulp, 600 mg sodium (26% txhua hnub).
Nqa yeeb ncuab nrog Suav cabbage thiab ntsuab peas
4 qhov
Salmon yog ib qho zoo heev ntawm omega-3 fatty acids, uas yuav pab tswj cov roj (cholesterol). Nws yog zoo yog hais tias lub tais ua ke cov vitamins B muaj nyob rau hauv Suav cabbage nplooj ntoos, thiab turmeric, uas muaj antioxidant zog.
1 teaspoon miso, 1 tsp. finely tws tshiab tshiab rosemary, 2 loj cloves ntawm qej, 4 tuab chunks ntawm salmon fillet nrog tev, 1 tsp. turmeric, 1 tsp. txiv ntseej roj, 2 loj loj ntawm Suav cabbage 200 g ntawm ntsuab peas, 2 tbsp. l. roasted sesame noob, ib pinch ntawm ntsev.
1. Mix miso, rosemary, thiab 1 clove ntawm crushed qej. Ntxiv 2 tbsp. l. dej. Nrog lub resulting muab tshuaj txhuam, grease sab ntawm salmon, qhov twg yog tsis muaj cov tawv nqaij. Rub cov ntses nrog turmeric, muab tso rau ib greased frying lauj kaub, ncuav 1 tbsp. l. roj. Siv 2 feeb, cia li muab tso rau 5 feeb. nyob rau hauv qhov cub rhaub kom 260 ° C.
Ceev faj tsis txhob ua kom dhau lub tais.
2. Nyob rau lub sij hawm no, chop lub cabbage. Ua ntej 2 tablespoons ntawm txiv ntseej roj nyob rau hauv ib lub lauj kaub kib (wok rau ua noj ua haus Suav). Muab tso rau hauv cabbage thiab pea. Ua noj rau 2 feeb ntawm high heat, stirring tas li. Ntxiv 1 clove ntawm crushed qej thiab ib pinch ntawm ntsev. Ua kom tas li rau 3-4 feeb. Hloov cov ntses ntawm cov tais ci. Cov zaub tso rau hauv 4 daim hlau loj, tso cov ntses rau saum thiab nphoo nrog cov suab thaj. Pab zaub mov kom sov.
1 noj: 568 calories, 33 g rog (nrog 6 g saturated), 21 grams carbohydrates, 47 g ntawm cov protein, 6 g ntawm fiber ntau, 600 g ntawm sodium (26% ntawm cov hnub nyiaj pub dawb).
Leek
Cov khoom uas yuav tsum yeej yog nyob hauv txhua tus hostess.
Dos
Qij, noob nroj tsuag (dos, leeks, qhov chaw povhaum) ntxiv dag zog rau leukocytes, sib ntaus nrog pathogenic microbes thiab hlwb qog hlwb.
Fermentation Cov Khoom
Cov kua qaub (Misco, soya paste, npaj los ntawm fermentation, ntxiv rau soups, siv rau hauv seasonings), kua zaub qhwv thiab kimchi (kimchi - cabbage) sib ntaus tawm tsam kab mob thiab inflammations thiab txig ua rau lub plab zom mov, qhov haum ntawm cov as-ham thiab tsim muaj ntawm cov hnyuv thiab plab hnyuv .
Carbohydrates
Cov hmoov nplej (tsis tau tiav), xws li kinoa thiab oats, legumes, zoo li taum dub thiab pom muaj taum, muaj cov nplua nuj nyob hauv cov roj, uas pab tshem tawm cov cholesterol ntawm lub cev.
Tshuaj thiab txuj lom
Turmeric, Ginger, cumin thiab rosemary muaj anti-inflammatory zog thiab cov nplua nuj nyob hauv antioxidants.
Ci zaub thiab txiv hmab txiv ntoo
Lawv yog cov txuam nrog ib tug txo nyob rau hauv txoj kev pheej hmoo ntawm cov kabmob thiab kab mob hauv lub plawv. Cov khoom noj muaj xim li broccoli, zaub qhwv, paprika, berries, figs muaj cov vitamins A, C, E, K, lawv muaj folic acid thiab antioxidants, xws li beta-carotene thiab anthocyanin (cog pob zeb).
Proteins
Taum, nqaij qaib, nqaij nyug, nqaij nyug, ntses (salmon, herring, sardines), qe - tag nrho cov khoom no muab lub cev nrog hlau, muab lub zog ntev thiab tsim cov khoom siv tsim nyog rau cov leeg.
Ntuj Teas
Catechins - ib qho extract ntawm acacia - ua ntsuab thiab dawb tshuaj yej. Ib txoj hauv kev uas muaj zog heev rau kev txo cov kev pheej hmoo ntawm cov kab mob plawv, cancer.
Sibhawm
Txiv roj roj, avocado, txiv ntseej thiab nplej (tshwj xeeb yog cov hmoov nplej, cashews, taub dag) muab lub cev nrog lub zog ntev zog thiab txo qib ntawm cov roj cholesterol.