Mukati
7 mazano ekunakidzwa nezhizha pasina kuoma
1.Idya zvakakwana pakudya
Uyu ndiwo mutemo wegoridhe kuti urege kuwira kune zvese zvinopfuura pasi pemhino dzako. Nokuti kana ukaramba uine nzara, zvichakuomera kukunda miedzo. Chinhu chakanaka chekuita: isa chikafu chine sitachi mundiro yako pakudya kwega kwega – pasta, bulgur, mupunga, mhunga, asiwo chingwa… “Uye kuti unyatsoguta, sarudza chikafu chine sitachi, chine fiber yakawanda”, anopa zano. Nathalie Negro. Uyezve farira al dente kubika. Kusabika iwo kwenguva yakareba kunodzivirira yavo glycemic index (GI) kubva pakukwira, izvo zvinodzivirira insulin spikes maawa mashoma gare gare, uye nekudaro zvishuwo. Imwe pfungwa yakanaka: iva nechikafu masikati, kunyanya kana uchidya manheru.
Zano rekusawedzera macalorie : govera chikafu chako zvakasiyana pazuva. Semuenzaniso, idya masikati emukaka kana muchero wemanheru sechikafu. Uye kana iwe uchiri nenzara, wedzera zvimedu zviviri zvechingwa, asi munyaya iyi, usatora pakudya kunotevera. Tsvaga mamwe matipi ekuchengetedza nhamba ine micro-nutrition.
2.Bbq kudya grills
Zhizha uye barbecues zvinofambidzana? Tora mitemo mishoma ye "kudya" grilling. Padivi renyama, sarudza zvikamu zvishoma zvine mafuta emombe (rump steak, tenderloin, flank steak, sirloin, etc.) uye veal (walnut, rib). Kuti udzivise: rib steak, prime rib uye nyama yenguruve. Pazamu redhadha, bvisa mafuta usati washumira. Seimwe nzira pane nyama, funga nezvekudya zvemugungwa – maprawn, maprawn, langoustines – nehove – sardines, mackerel, red mullet… Zvakanaka kuziva: kupa kumwe kunhuwirira kunyama kana hove skewers, marinate usati wabika.
Gourmet marinades. Cheka mazamu ehuku makumi matatu kwemaminetsi mana nemhiripiri 30 itsva, hanyanisi 4 uye 1 clove yegariki yakachekwa, muto welime, 2 bunch rechive chakachekwa nemunyu mushoma. Kune shrimps, wedzera zest uye muto weorenji, 2 mashanga akachekwa celery, 1 maspuni. maspuni emafuta omuorivhi, munyu, mhiripiri, uye marinate kwemaawa maviri.
Sekuperekedza? Inofarira masaladhi erenti, tabbouleh, miriwo mbishi ine vinaigrette yakareruka. Kana kugadzira papillotes yemiriwo (matomatisi, mhiripiri, hanyanisi…) kubika pabhachi. Unoda dzimwe crisps kana fries? Idzo dzakabikwa muovheni dzine mafuta mashoma. Uye nezve dessert? Funga nezvemichero skewers yekugocha pane barbecue.
3 yakaenzana yakasanganiswa saladi
Sezvineiwo, saradhi yakaenzana inofanirwa kunge iine zana kusvika mazana maviri emiriwo mbishi uye / kana yakabikwa + 100 g yemasitashi (200 mashupuni), kana 100 g yechingwa (4 zvimedu) + 40 g yenyama yakaonda kana yehove, kana mazai maviri. , kana 2 zvimedu zvitete zve ham kana salmon inoputa + 80 tbsp. maspuni emafuta, uye cheese shoma. Muresitorendi kana ukatenga masaladhi akagadzirwa, sarudza Kesari, Nordic, Nice salads ... Uye dzivisa izvo zvine chorizo kana nyama mbishi (haizobvisirwe mafuta), kana izvo zvinosanganisa mapuroteni ane mafuta, rudzi rwePérigord nekuputa. zamu redhadha, gizzards zvihwitsi …
Imwe pfungwa yekutarisa: iyo vinaigrette. "Kuti udzivise kuwedzeredza rutivi rwemafuta, verenga teaspoon yemafuta pamunhu uye uwedzere vhoriyamu pasina kuwedzera makorikori, semuenzaniso nejusi remonamu, mvura kana kurova kottage cheese", anodaro chiremba wezvokudya. Kuti uwedzere kuravira, kubheja pane zvinonhuwirira uye / kana herbs uye akasiyana marudzi evhiniga, masitadhi nemafuta.
Vinaigrettes chiedza. Sanganisa 1 tsp. masitadhi nemunyu muduku uye pepper, ipapo 1 tsp. raspberry vhiniga, 3 tsp. chipunu chepink grapefruit juice uye 2 tbsp. teaspoon yemafuta. Yakanakira kurunga saradhi yemucheche sipinachi kana melon / shrimp. Kushongedza saladi ne pasta kana miriwo yakasvibirira: wedzera 1 tsp. yemasitadhi nemunyu mushoma uye mhiripiri, wobva wawedzera 1 tsp. maspuni ekottage cheese, 1,5 tbsp. zvipunu zvevhiniga nemvura shoma.
Ndeupi dessert mushure mesaladhi? Kana isina chizi, sarudza kubva kune blanc ine coulis shoma kana compote. Zvikasadaro, sarudza mitsva yemichero saladi. Unoda keke kana ice cream? Muchiitiko ichi, bvisa starch (chingwa, nezvimwewo) pakudya kunotevera.
4.Hongu nemichero, mukuenzanisa
Unoda kuruma mune ane chitsama che cherries pano, mashoma mastrawberries ipapo? Michero yemwaka inonaka, yakazara nemavhitamini uye antioxidants. Kubata chete: ivo vanewo mashuga, uye kunyangwe iwo ari echisikigo mashuga, kudya zvakawandisa kunogona kukanganisa huremu hwako. Nhamba dzakakodzera: 3 kana 4 servings pazuva. Kuziva kuti chikamu chemuchero ndeye 3 medium apricots; 2 madiki nectarines kana 1 hombe; 20 cherries; 15 mastrawberries epakati (250 g); 30 raspberries (250 g); 4 plums; 1/2 melon; 200 g yemvura. Uye zvidye mumhando dzavo dzose (compotes, sorbets, michero saladi ...).
5.Chiedza chakaoma nechando
Kuri kupisa… unekodzero yekuwana ice cream! Hongu, chero bedzi iwe uchiita sarudzo dzakakodzera kuti urege kuputika maketa ese. Paavhareji, ice cream inopa 100 macalorie pa scoop uye ine yakaenzana ne2-3 mapundu eshuga uye 1 teaspoon. mafuta, asi mamwe akapfuma. Kungofanana nematanda kana makoni, nekuti kune kuwedzera kune chokoreti uye wafer. "Kana ukawira tsvimbo, chenjera mafomati madiki, anoyambira Nathalie Negro, nekuti isu tinowanzo muedzo wekudya maviri uye pakupedzisira, tinodya zvakanyanya (2 x 90 ml) kupfuura dai takatora chimiro chekare. (120 ml). Kana iri sorbets, inogadzirwa nemichero uye shuga, asi haina mafuta. Chengetedza kuumbwa kwavo chero zvakadaro nekuti zvichienderana nechiratidzo, huwandu hweshuga hwakanyanya kukosha. Mapoinzi akanaka ekunongedza: 2 scoops (inenge 125 ml) haifanirwe kudarika zana macalorie.
Kudya: yoghurt yakaomeswa nechando. Kune vanhu 2: sanganisa 50 g ye fromage blanc (3,2% mafuta) mufiriji kwemaminitsi gumi, wedzera 10 g yemuchero mutsva (apricots, strawberries, raspberries, nezvimwewo) zvawakamboita chando uye 300 teaspoon. maspuni eshuga kana zvichidikanwa, wozosanganisa kusvikira wawana kutsetseka. Wodira mu verrines uye unakirwe nekukasira.
6.Light uye gourmet aperitifs
"Mhinduro yekusawedzera huremu (kunyanya kana maaperitif akabatanidzwa): bvumira aperitif neanotangira, uye ipa 2 kana 3 masiwiti pamunhu kuti asapfuure 250 macalorie pamuenzi", anopa zano Nathalie Negro. Ehezve, zvakare zviri nani kudzivisa aperitif makuki, nyama inotonhora… Pane kudaro, ipa muriwo tumiti, cherry madomasi… kunyura mune yakareruka mayonnaise.
Bluffante, Chivabvu! Sanganisa ½ tsp. mustard, munyu uye pepper, wedzera 1 tsp. vhiniga uye ½ tsp. ye mayonnaise. Wedzera 1 kana 2 tsp. 0% cottage cheese. Kuti uwane tartar sauce version, wedzera 1 tsp kune chiedza mayonnaise. yemafuta akachekwa, 1 tsp. capers, 1 tsp. teaspoon ye-flat-leaf parsley uye 1 tsp. onion tsvuku yakagurwa. Nokuda kwegoriki uye herbs version, wedzera kune chiedza mayonnaise: 1 minced garlic clove, 1 tsp. teaspoon ye-flat-leaf parsley, 1 tsp. chervil uye 1 tsp. che chives.
Ipawo yakadzokororwa eggplant caviar, yakashumirwa mune verrines: svuura uye mhodzi eggplant, zviputire ne shallot. Sanganisa nevhavha yegariki uye 8 basil mashizha.
7. Zvinwiwa zvinozorodza uye zvine utano
Soda, remonade, muto wemichero, cocktails isiri-doro ... Chero chinwiwa chinotapira, 15 cl girazi rinopa 3-4 mapundu eshuga. Kana paine mikana yakawandisa yekuinwa, sarudza yakaderera macalorie mamwe. Rega fungidziro yako imhanye: infusion yakavakirwa pamvura inopenya, zvidimbu zveremoni uye mint kana basil mashizha. Kana kuti rega kunyura kwemaminetsi gumi nemashanu mumvura ine nyeredzi anise uye mint mashizha. Kana dziri cocktails dzedoro, dzipedze zvine mwero. Izvo zvine doro uye kazhinji mabhomba ecalorie. Semuenzaniso, girazi rewaini, Martini kana girazi re champagne riri pedyo ne15 kusvika ku70 makorikori! “Dzimwe shamwari dzenhema kana ukatarisa mutsara wako, masmoothies,” inodaro nyanzvi yacho. Nokuti tinowanzo sanganisa 90-2 servings yemuchero (iyo yatinofanira kudya mukati mezuva) uye tinorasikirwa nekunzwa kwekuguta (hapasisina fiber). Mukuwedzera, caloric ingredients inowedzerwa (mukaka wekokonati, maple syrup, soy mukaka, nezvimwewo). ”
Kuti agadzirire ane utano smoothies, verenga chikamu chimwe chemuchero pamunhu (250 g), usawedzera caloric zvinongedzo, wedzera kuravira nezvinonhuwira nemishonga: sinamoni nemichero yecitrus, mint, basil kana mapepper akasiyana ane sitirobheri, ginger nemaapuro nemapeya ... kune rimwe girazi pazuva (150 kusvika 200 ml yakakura).
Mabikirwo ese anopihwa neCentre Nutritionnel des.