Contents
Hanyoyi 7 don jin daɗin bazara ba tare da hadaddun ba
1.Cin isashen abinci
Wannan ita ce ka'idar zinare don kada ku faɗi ga duk abin da ke wucewa a ƙarƙashin hanci. Domin idan ka ci gaba da jin yunwa, zai fi wuya ka iya tsayayya da jaraba. Abin da ya dace ya yi: sanya abinci mai sitaci akan farantin ku a kowane abinci - taliya, bulgur, shinkafa, ƙwanƙwasa, amma kuma burodi… Nathalie Negro. Hakanan yarda da dafa abinci na al dente. Rashin dafa su na dogon lokaci yana hana ma'aunin glycemic (GI) haɓakawa, wanda ke hana haɓakar insulin sa'o'i kaɗan bayan haka, don haka sha'awar. Wani kyakkyawar dabi'a: ku ci abinci da rana, musamman idan kuna cin abincin yamma a makare.
Tip don rashin ƙara adadin kuzari : raba abincinku daban da rana. Misali, ku ci kiwo na tsakar rana ko 'ya'yan itacen maraice a matsayin abun ciye-ciye. Kuma idan har yanzu kuna jin yunwa, ƙara gurasa guda biyu, amma a wannan yanayin, kada ku ɗauka a abinci na gaba. Nemo ƙarin shawarwari don kiyaye adadi tare da ƙananan abinci mai gina jiki.
2.Bbq gasashen abinci
Lokacin rani da barbecues suna tafiya hannu da hannu? Ɗauki ƴan dokoki don gasa "abinci". A gefen nama, zaɓi mafi ƙarancin sassa na naman naman (naman nama, nama mai laushi, nama mai laushi, sirloin, da sauransu) da naman sa (goro, haƙarƙari). Don kaucewa: nama na haƙarƙari, haƙarƙari na farko da haƙarƙarin naman alade. Don nono duck, rage shi kafin yin hidima. A matsayin madadin nama, yi tunanin abincin teku - prawns, prawns, langoustines - da kifi - sardines, mackerel, ja mullet ... Yana da kyau a sani: don ba da karin dandano ga nama ko kifi skewers, marinate su kafin dafa abinci.
Gourmet marinades. Ki tafasa nonon kaza guda 30 na tsawon mintuna 4 tare da barkono 1 sabo, albasa 2 da yankakken tafarnuwa 2, ruwan 'ya'yan itace lemun tsami, gungu na yankakken chives da gishiri kadan. Don shrimps, ƙara zest da ruwan 'ya'yan itace na orange orange, 1 yankakken seleri stalks, 2 tbsp. tablespoons na man zaitun, gishiri, barkono, da marinate na 2 hours.
A matsayin rakiya? Fi son salatin lentil, tabbouleh, danye kayan lambu tare da vinaigrette mai haske. Ko kuma a yi papillotes kayan lambu (tumatir, barkono, albasa…) don dafa kan barbecue. Kuna son wasu crisps ko soya? Wadanda aka toya a cikin tanda sun ƙunshi ƙananan mai. Kuma don kayan zaki? Yi tunanin skewers na 'ya'yan itace don gasa a kan barbecue.
3 daidaitattun gauraye salads
Da kyau, daidaitaccen salatin ya kamata ya ƙunshi 100 zuwa 200 g na ɗanye da / ko dafaffen kayan lambu + 100 g na sitaci (4 tbsp.), ko 40 g na burodi (yankakken yanki 2) + 80 g na nama maras kyau ko na kifi, ko 2 qwai. , ko 2 bakin ciki yanka na naman alade ko kyafaffen kifi + 2 tbsp. cokali na mai, da cuku kaɗan. A gidan cin abinci ko kuma idan ka sayi shirye-sanya salads, fi son Kaisar, Nordic, Nice salads ... Kuma kauce wa waɗanda suka ƙunshi chorizo ko raw naman alade (ba za a defatted), ko wadanda suka hada m sunadaran, Périgord irin tare da kyafaffen. duck nono, gwangwani gwangwani… Ko waɗanda tushensu cuku ne, kamar tumatir / mozzarella.
Wani batu don kallo: vinaigrette. "Don kauce wa wuce gona da iri na kitse, ƙidaya teaspoon na man fetur ga kowane mutum kuma ƙara ƙarar ba tare da ƙara adadin kuzari ba, misali tare da ruwan 'ya'yan itace lemun tsami, ruwa ko kuma cuku mai yayyafa", in ji likitan abinci. Don ƙara dandano, yin fare akan kayan yaji da / ko ganyaye da nau'ikan vinegar, mustard da mai.
Vinaigrettes haske. Mix 1 tsp. mustard da gishiri da barkono kadan, sannan 1 tsp. na rasberi vinegar, 3 tsp. tablespoon na ruwan inabi ruwan inabi ruwan 'ya'yan itace da kuma 2 tbsp. teaspoon na man fetur. Mafi dacewa don kayan yaji salatin baby alayyafo ko guna / jatan lande. Don yin ado da salads tare da taliya ko kayan lambu mai kayan lambu: ƙara 1 tsp. na mustard tare da ɗan gishiri da barkono, sa'an nan kuma ƙara 1 tsp. tablespoons na gida cuku, 1,5 tbsp. cokali na vinegar da ruwa kadan.
Menene kayan zaki bayan salatin? Idan bai ƙunshi cuku ba, zaɓi dagaage blanc tare da ɗan ƙaramin coulis ko compote. In ba haka ba, zaɓi salatin 'ya'yan itace sabo. Kuna son irin kek ko ice cream? A wannan yanayin, cire sitaci (gurasa, da dai sauransu) a abinci na gaba.
4.Yes tare da 'ya'yan itace, a cikin matsakaici
Kuna so ku ciji cikin dintsi na cherries a nan, 'yan strawberries a can? 'Ya'yan itãcen marmari na zamani suna da daɗi, cike da bitamin da antioxidants. Kama kawai: sun kuma ƙunshi sukari, kuma kodayake suna da sukari na halitta, cinyewa da yawa na iya yin tasiri akan nauyin ku. Adadin da ya dace: 3 ko 4 servings kowace rana. Sanin cewa wani ɓangare na 'ya'yan itace shine 3 matsakaici apricots; 2 kananan nectarine ko 1 babba; 20 ceri; 15 matsakaici strawberries (250 g); 30 raspberries (250 g); 4 albasa; 1/2 kankana; 200 g na kankana. Kuma ku ci su ta kowane nau'i (compotes, sorbets, salads 'ya'yan itace ...).
5.Light daskararre kayan zaki
Yana da zafi… kuna da hakkin samun ɗan ice cream! Ee, idan dai kuna yin zaɓin da ya dace don kada ku busa duk ƙididdiga. A matsakaita, ice cream yana samar da adadin kuzari 100 a kowane ɗigo kuma ya ƙunshi daidai da ƙullun sukari 2-3 da teaspoon 1. na mai, amma wasu ma sun fi arziki. Kamar sanduna ko mazugi, domin akwai ban da cakulan da wafer. "Idan kun fada kan sanda, ku yi hankali da ƙananan tsari, in ji Nathalie Negro, saboda sau da yawa ana jarabce mu mu ci biyu kuma a ƙarshe, muna cinye fiye da (2 x 90 ml) fiye da idan mun ɗauki tsarin gargajiya. (120 ml). Amma ga sorbets, ana yin su da 'ya'yan itace da sukari, amma ba su ƙunshi mai ba. Bincika abun da suke ciki ta wata hanya domin ya danganta da alamar, adadin sukari ya fi ko ƙasa da mahimmanci. Kyakkyawan maki: 2 cokali (kimanin 125 ml) kada ya wuce adadin kuzari 100.
Don biki: yoghurts daskararre. Don mutane 2: Mix 50 g na daga blanc (3,2% mai) a cikin injin daskarewa na minti 10, ƙara 300 g na 'ya'yan itace sabo (apricots, strawberries, raspberries, da dai sauransu) wanda kuka riga kuka daskare da 1 teaspoon. cokali na sukari idan an buƙata, sannan a gauraya har sai kun sami laushi mai laushi. Sa'an nan kuma zuba cikin verrines kuma ku ji dadin nan da nan.
6.Light and gourmet aperitifs
"Maganin rashin samun nauyi mai yawa (musamman idan an haɗa aperitifs): kwangilar aperitif da mai farawa, da kuma samar da 2 ko 3 sweets ga kowane mutum don kada ya wuce 250 adadin kuzari ga baƙo", in ji Nathalie Negro. Tabbas, yana da kyau a guje wa kukis na aperitif, nama mai sanyi… Maimakon haka, bayar da sandunan kayan lambu, tumatir ceri… don jiƙa a cikin mayonnaise mai haske.
Bluffante, Mayu! Mix ½ tsp. mustard, gishiri da barkono, ƙara 1 tsp. vinegar da ½ tsp. da mayonnaise. Ƙara 1 ko 2 tsp. 0% gida cuku. Don sigar miya ta tartar, ƙara 1 tsp zuwa mayonnaise mai haske. na yankakken pickles, 1 tsp. na barkono, 1 tsp. teaspoon na lebur-leaf faski da 1 tsp. yankakken jan albasa. Don sigar tafarnuwa da ganye, ƙara zuwa mayonnaise mai haske: 1 minced tafarnuwa clove, 1 tsp. teaspoon na lebur-leaf faski, 1 tsp. na chervil da 1 tsp. na chives.
Har ila yau bayar da caviar eggplant da aka sake ziyarta, wanda aka yi aiki a cikin verrines: kwasfa da iri wani eggplant, tururi shi da shallot. Mix da tafarnuwa guda ɗaya da ganyen Basil guda 8.
7. Abubuwan sha masu wartsawa da lafiya
Soda, lemun tsami, ruwan 'ya'yan itace, cocktails maras barasa ... Duk abin sha mai dadi, gilashin 15 cl yana samar da lumps 3-4 na sukari. Idan akwai damar da yawa don sha shi, zaɓi ƙananan kalori madadin. Bari tunaninku yayi daji: jiko dangane da ruwa mai kyalli, yankakken lemun tsami da ganyen Mint ko Basil. Ko kuma bari ya tsaya na tsawon minti 15 a cikin ruwa tare da anise star da ganyen mint. Amma ga barasa cocktails, cinye su a cikin matsakaici. Sun ƙunshi barasa kuma galibi bama-bamai ne. Alal misali, gilashin giya, Martini ko gilashin shampagne yana kusa da adadin kuzari 70 zuwa 90! "Sauran abokan karya idan kun kalli layin ku, santsi," in ji ƙwararren. Domin sau da yawa muna haɗuwa da 2-3 na 'ya'yan itace (adadin da ya kamata mu cinye yayin rana) kuma muna rasa jin dadi (babu sauran fiber). Bugu da ƙari, ana ƙara sinadaran caloric (madarar kwakwa, maple syrup, madara soya, da dai sauransu). ”
Don shirya smoothies lafiya, ƙidaya kashi ɗaya na 'ya'yan itace da mutum (250 g), kada ku ƙara kayan abinci na caloric, haɓaka dandano tare da kayan yaji da ganye: kirfa tare da 'ya'yan itatuwa citrus, Mint, Basil ko barkono daban-daban tare da strawberries, ginger tare da apples and pears ... Kuma iyakance kanka. zuwa gilashin daya a rana (150 zuwa 200 ml).
Duk girke-girke ana ba da su ta Cibiyar Nutritionnel des.