Kana zhizha rapinda uye tembiricha dzinokwira zvisina tsitsi, chikafu chinova chinopfuura simba rekuti: kusarudza zvatinodya zvakanaka kunotibatsira kugara takasimba. tsva, chido chekuita zvinhu uye, pamusoro pezvose, hydrated. Kusarudzira ndiro dzakareruka uye dzinozorodza chinhu chakakosha chekunakidzwa nekupisa pasina kunetseka.Uye nemabikirwo akareruka uye anonaka, unenge wava nezhizha rave kupera. Kana iwe uri mumwe weavo vanhu vanoona thermometer ichikwira uye vorasikirwa nechido chavo, chinyorwa ichi ndechako.
Pano tinokupa gwara rakazara rizere nemazano ekushandura menyu yezhizha kuita a kuputika kwekunaka, ruvara uye kutsva, uchishandisa mabikirwo anozivikanwa pamusoro pezvekudya mablog uye midhiya, uye kuti iwe unogona zvakare kuchinjika kune zvaunazvo kumba. Iwe uchaona mazano ekusimudza saladhi, soups yechinyakare inotonhora isingakundike, ndiro dzakafemerwa pasi rese uye kunyange kureruka zvinotapira zvinotapira. Gadzirira kuona kuti ungadya sei zvine hutano, chikafu chinonaka pasina kupisa.
Chiedza ndiro: chakavanzika chekurova kupisa patafura
Munguva apo zuva uye tembiricha yakakwirira zviri kudzvanyaMiviri yedu inoda kugara ine hydrated uye yakareruka kupfuura nakare kose. Nyanzvi dzinobvumirana nazvo: Nheyo yezvokudya zvakaenzana zvezhizha inofanira kuva michero, miriwo uye kubika nyore.Izvi zvinoshandiswa, zvakapfuma mumvura uye mavitamini, zvinobvumira muviri kuti uzvizorodze uye uenderane zviri nani kune zvakatipoteredza.
Salads, gazpachos, soups inotonhora, uye ndiro dzakagadzirirwa pagrill, yakabikwa, kana kubikwa pamhepo yakadzikama ishamwari dzisingarambiki. Kudzivisa zvinorema zvakakangwa uye masosi ane mafuta kwakakosha kupfuura kare. kudzivisa kutya kwekunzwa kuremerwa mushure mekudya. Mukuwedzera, kune dzimwe nzira dzinoshamisa kune avo vanofarira kunakidza kwakasimba: nyanzvi dzinotokurudzira kubata kwezvinonhuwira, kwakanakira kumutsa dikita uye kubatsira muviri kudzora tembiricha yawo zvakasununguka.
Hatifanire kukanganwa kukosha kwezvinwiwa: Mvura inoramba iri mambokadzi asingapokane, asi teas inotonhora, infusions uye majusi echisikigo anopedzisa huwandu hwesarudzo kuti ugare uine hydrated zuva rese.
Creative salads kukuzorodza kubva mukati
Saladhi ndiyo nyeredzi dzisina kupokana dzezhizha.Pamusoro peiyo classic lettuce nematomatisi, mablogiki akasarudzika uye mawebhusaiti anopa mabikirwo anosanganisa maumbirwo, mavara, uye maflavour kuitira kuti usafinhike. Kubva kumasaladhi anobva pamashizha egirinhi (sipinachi, lettuce yegwayana, arugula) kusvika kusanganiswa nemaruva, zviyo zvakadai sequinoa, pasta inotonhora, kana kunyange mupunga uye bulgur.
Wadii kutora mukana wezvigadzirwa zvemwaka? Madomasi ane muto, magaka anoomeswa, mhiripiri, mavise, cantaloupe, avocado nemichero mitsva Kazhinji, ivo vanopa iyo yakawedzera hydration iyo inofarirwa zvakanyanya pamazuva anopisa. Kuwedzera mapuroteni akareruka sehuku yakagochwa, tuna, mazai akaoma-akabikwa, kana kunyange chikafu chemugungwa chinoshandura saladhi kuita yakasarudzika, ine kudya kunovaka muviri, yakanakira kudyira kumba kana kuenda kumahombekombe, dziva, kana hofisi.
- Quinoa saladi nemagaka, matomatisi, mhiripiri tsvuku, parsley, mint, yakapfeka lemon nemafuta omuorivhi: kuputika kwekutsva uye kuravira kwaunogona kupedzisa nechero chauinacho paruoko.
- Chickpea saladi ne tuna, mhiripiri, uye maorivhi matema: Yakanakira kutora mukana wematehwe akabikwa uye kuwana yekuzadza uye nyowani chikafu.
- Raw sipinachi saladi: yakakwana yekuwedzera mavhitamini nemamineral mukudya kwako kwezuva nezuva.
- Salad yeGwayana nematomatisi nenzungu: kune avo vari kutsvaga zvakasiyana-siyana uye imwezve kubata ye omega-3.
- Cold pasta saladi nepineapple, maorivhi, matomatisi uye surimi tumiti: imwe kirasi yemamenu ezhizha nekuda kwekusiyana-siyana kwayo uye kunakidza kwekupisa.
- Cantabrian Piriñaca: sarudzo yechinyakare yakavakirwa pamadomasi, mhiripiri, hanyanisi uye tuna, yakarungwa nemafuta omuorivhi uye zai rakabikwa.
Yese saladhi inogona kuve nekubata kwayo: edza kuwedzera herbs se cilantro, mint kana nyowani basil, yakanaka yekuwedzera mhandara mafuta omuorivhi uye, kana iwe uri mumwe weavo vanotsvaga misiyano, mimwe michero yemwaka semavise kana mango.
Cold soups uye creams: yekirasi isingambokundike
MuchiSpanish cuisine, kune nyeredzi mabikirwo ekurwisa kupisa kubva kune yekutanga sip. Andalusian gazpacho uye Cordoban salmorejo ndiwo makirasi makuru., asi kune mamwe akawanda akaenzana anozorodza mavhezheni akadai ajoblanco kana akawanda ekugadzira akasiyana anosanganisira michero kana zvisina kujairika zvinongedzo.
- Andalusian gazpacho: Nematomatisi akaibva, gaka, mhiripiri, gariki, uye kubatwa kwevhiniga nemafuta emuorivhi, chinwiwa chegoridhe chechokwadi chokuzvizorodza usati wadya kana kuti sechikafu chakareruka.
- Salmorejo nemichero yakatsvuka: Mushonga wemazuva ano unosanganisira blueberries uye raspberries mu classic tomato, chingwa chingwa, garlic, uye mafuta omuorivhi musanganiswa, akashongedzwa nezai rakaoma-rakabikwa uye ham kana zvichidiwa.
- Malaga white gariki: Yakanakira kushamisa vaenzi vako, inotonhora yemuarumondi negariki soup iyo inowanikwa mukutsva nemamwe mazambiringa kana kunyange kubata kwecustard apple neIberian ham.
- VichyssoiseKune avo vanotsvaka kunhuhwirira kwakanyanyisa, iyi sopu yeFrench inotonhora yakagadzirwa nereki, mbatatisi, uye kamuki inofadza, inoshandiswa kutonhora zvikuru uye yakashongedzwa nemashizha akachekwa.
- Mamwe makirimu anotonhoraEdza yakatsetseka gaka uye yogati creams, zucchini ine mint, kana kunyange celery uye apuro kumba.
Kutaurwa kwakakosha kwe michero nemiriwo smoothies: Kubatanidza mabhanana, papaya, sitirobheri, melon, watermelon, kana chero muchero wezhizha une mukaka mudiki, yogati, kana chinwiwa chezvirimwa zvinogadzira chinwiwa chinozadza, chinotapira, uye chakakwana chekunakidzwa chero nguva.
Tapas, appetizers uye madhishi akareruka ane flavour yezhizha
Iwe haufanirwe kurega kunakidzwa kwechikafu chezhizha chine hutano. Anchovies muvhiniga, pickled mussels kana hummus ne crudités Iwo akareruka, anokurumidza tapas akanakira kugovera uye kuzorodza panguva imwe chete.
- Anchovies muvhiniga: Mushure mekuchenesa anchovies zvakanaka, vanosara kuti vafambe muvhiniga nemvura, uye vozoshandiswa nemafuta omuorivhi, garlic uye parsley itsva.
- Mussels akagadzirwa kumba: pasina kuchengetedza kana munyu wakawandisa, hutano hwakawanda uye nekunaka kwese kwegungwa.
- Classic HummusYakagadzirwa kumba mumaminitsi mashanu chete, kusanganisa chickpeas ne tahini, kubata kwegariki, ndimu, uye mafuta omuorivhi; zvinodyiwa nekaroti, magaka, kana bhero tutsotso—chero zvaunazvo kumba.
- Greek Tzatziki: Dipu iyi yakagadzirwa neyogati yechisikigo, gaka rakachekwa, gariki, dhiri, uye muto weremoni yakanaka pakuparadzira kana kudya nechingwa chepita kana muriwo mbishi.
- Ceviches, tartares kana carpaccios: Hove mbishi kana ndiro dzenyama, dzakachekwa zvakatetepa kwazvo uye dzakabikwa muremoni, miriwo nezvinonhuwira, dzakanakira kana iwe uchida kuyedza zvinozorodza.
Kunyangwe iyo Eggplant rolls yakazara ne mozzarella uye tomato, Pan-yakakangwa uye yakashanda inotonhora, inoshamisa zvinoshamisa uye inonaka. Uye kune avo vari kutsvaga "surf uye turf" ndiro, pane zvingasarudzwa se scallops nemuto unopisa uye wakavava kana hove tiraditos nepepuru mbatatisi chips. Iko hakuna kushomeka kwesarudzo dzekuvandudza chiedza uye chikafu chinonaka..
Legumes, zviyo uye mapuroteni emiriwo muzhizha
Pfungwa yezhizha yezhizha ndeyekufunga kuti nyemba uye zviyo zvakachengeterwa mwedzi inotonhora, asi hapana chingave chiri kure kubva kuchokwadi: chickpea, bhinzi, lentil kana quinoa salads Ndiyo nzira yakanakisa yekuvimbisa kudya kwakakwana kwekudya, kunyangwe kana kupisa kuri.
- Salad yebhinzi ine tuna, hanyanisi tsvuku, mhiripiri, gaka, uye pomegranate: Akapfeka miso-based vinaigrette, pomegranate uye muto weremoni, ane kubata kwesesame nemishonga mitsva.
- Lentil saladhi ine kusvuta cod uye cheese: pamwe chete vanoita muchato wakakwana kune imwe yakasiyana, inonaka uye ine mapuroteni-packed dish.
- Kusiyana necouscous, bulgur kana mupunga: yakasanganiswa nematomatisi, gaka, mint uye mamwe mapuroteni akaonda, vanogadzira yakakwana, yakajeka uye nyowani mabikirwo.
Yeuka kuti kunyange ndiro dzakaita sehuku yakagochwa inogona kuitwa yakareruka, yakabikwa neremoni nemiriwo uye inoshandiswa inotonhora nesaladhi. Izvo zvakakosha kuti uchinje mapuroteni emhuka kuti udzivise kuremedza iyo digestive system muzhizha.. Sarudza nyama yakaonda, hove uye mazai akabikwa seyakakodzera mamenu ezhizha..
Zvibereko, madhiri uye masiwiti akareruka: mafaro pasina kuzvidemba
Kupera kwechikafu chezhizha hakuiti chero chinhu chinorema. Zvibereko zvitsva ndiyo yakanakisa sarudzo yekuzvizorodza iwe uye kutarisira hutano hwako.Salad yemuchero ine mavise, melon, chinanazi, uye blueberries inonaka uye inobatsira kuzadza mvura.
Kune avo vane zino rinotapira, ma ice cream uye sorbets akagadzirwa nemichero yepanyama anorova nevana nevakuru. Edza kusanganisa watermelon, melon, kiwi, strawberries, kana chero imwe michero yemwaka, kuwedzera muto wemononi kana kuti eorenji, uye kudururira musanganiswa mumapupi. Mushure memaawa mashoma mufiriji, iwe unenge uine zvinoshamisa, vhitamini-packed dessert.
- Calipos yemuto chaiwo: watermelon, mandimu, orenji kana chero imwe muto wemichero, yakasanganiswa nezvidimbu zvidiki uye yakaomeswa mupopsicle molds.
- Yogurt ice cream nemuchero: Sanganisa natural yoghurt ne passion fruit pulp, banana or berries woisa mufiriji.
- Muchero wemichero: Inogara ichishanda, inopa hydration, kutapira kwechisikigo uye haidi shuga yakawedzerwa.
- Shakes kana smoothies: Sanganisa mabhanana, papaya, melon kana chero chaunoda, wedzera mukaka, chinwiwa chemuriwo kana mvura inotonhorera uye uchawana chinwiwa chine simba uye chinozorodza.
Mazano ekugadzirisa kudya kwako uye kugara kutsva
Hazvina kukwana kusarudza mabikirwo akakodzera: chikuru kuronga uye kugadziraVabiki vepamusoro uye nyanzvi vanokurudzira:
- Bika muhuwandu uye uchengetedze mufiriji kugara uine ndiro nyowani paruoko, dzakagadzirira kudya zvisina simba.
- Rega kudya mushure mekuita maekisesaizi kana kuva muzuva. kuitira kuti usaremedze muviri paunenge uchinyanya kuda kuzvizadza.
- Sanganisira chikafu chine mvura mukudya kwega kwega uye koshesa michero nemiriwo zvemwaka, zvinyoro, uye zvakakora.
- Nguva dzose hydrate nemvura, infusions, mvura yakasikwa ine flavouted uye muto pasina shuga yakawedzerwa.
- Ipa mukurumbira kumapfekero akareruka nemafuta emhando yepamusoro, ndimu, apuro cider vhiniga, miriwo mitsva uye zvinonhuwira. kuwedzera kunaka pasina kuwedzera macalorie asina kufanira.
Rangarira kuchinjisa mamenu ako kunguva yezuva: iva nemangwanani akareruka uye anozorodza, sarudza kudya kwakazara asi kutsva masikati uye sarudza kudya kwakareruka, kuri nyore kugaya. Nenzira iyi, iwe unodzivirira iyo inotyisa "mushure mekudya kwemasikati slump" uye unonzwa wakawedzerwa simba rekunakidzwa nezhizha.
Mhando yekudya iyi, ine madhishi akareruka, mabikirwo matsva, uye dosi yakanaka yekugadzira, haingobatsiri kukunda kupisa chete asiwo inobvumidza iwe kuti uwane zvinonaka zvitsva uye musanganiswa wakakwana panguva ino yegore. Tora mukana wezvigadzirwa zvemwaka, edza masaradhi, soups inotonhora, tapas, uye madhirita ane hutano, uye uchaona kuti simba rako nekugara zvakanaka zvinoratidzwa sei nguva dzese pasi pezuva.
