Okuqukethwe
Amathiphu angu-7 okujabulela ihlobo ngaphandle kokuyinkimbinkimbi
1.Yidla ngokwanele ekudleni
Lona umthetho wegolide ukuze ungawi kukho konke okudlula ngaphansi kwekhala lakho. Ngoba uma uhlala ulambile, kuyoba nzima kakhulu ukumelana nezilingo. Okufanele ukwenze: faka ukudla okunesitashi epuletini lakho ngesikhathi sokudla ngakunye - ipasta, i-bulgur, ilayisi, imifino, kodwa nesinkwa… Nathalie Negro. Futhi uthanda ukupheka kwe-al dente. Ukungawapheki isikhathi eside kuvimbela inkomba yawo ye-glycemic (GI) ekukhuphukeni, okuvimbela ukukhuphuka kwe-insulin emahoreni ambalwa kamuva, futhi ngenxa yalokho izifiso. Esinye isazela esihle: yiba nesnakhi ntambama, ikakhulukazi uma udla isidlo sakusihlwa sekwephuzile.
Ithiphu yokungangezi amakhalori : yabela ukudla kwakho ngendlela ehlukile ngosuku. Isibonelo, yidla ubisi lwasemini noma isithelo sakusihlwa njengokudla okulula. Futhi uma usalambile, engeza izingcezu ezimbili zesinkwa, kodwa kulokhu, ungayithathi esidlweni esilandelayo. Thola amathiphu engeziwe wokugcina isibalo sine-micro-nutrition.
2.Bbq ukudla okudlayo
Ihlobo nama-barbecues kuyahambisana? Sebenzisa imithetho embalwa yokugcoba "ukudla". Ehlangothini lwenyama, khetha izingxenye ezincane ezinamafutha enyama yenkomo (i-rump steak, i-tenderloin, i-flank steak, i-sirloin, njll.) kanye ne-veal (i-walnut, ubambo). Ukugwema: i-rib steak, ubambo oluphambili kanye nezimbambo zengulube. Ebeleni ledada, ligcobe ngaphambi kokuphaka. Njengenye indlela esikhundleni senyama, cabanga ngokudla kwasolwandle - ama-prawn, ama-prawns, ama-langoustines - nenhlanzi - amasardine, i-mackerel, i-mullet ebomvu ... Okuhle ukwazi: ukunikeza ukunambitheka okwengeziwe kwenyama noma izinhlanzi zezinhlanzi, zihambise ngaphambi kokupheka.
Ama-marinade amnandi. Gcoba amabele ezinkukhu angu-30 imizuzu emi-4 ngopelepele o-1 omusha, u-anyanisi o-2 kanye nama-clove kagalikhi amabili aqotshiwe, ujusi kalamula, isixha esingu-2 sezinyosi eziqoshiwe kanye nosawoti omncane. Ukuze uthole izimfanzi, engeza i-zest kanye nejusi yewolintshi ephilayo, izihlanga ze-celery ezi-1 eziqotshiwe, 2 tbsp. wezipuni zamafutha omnqumo, usawoti, pepper, futhi marinate amahora amabili.
Njengokuphelekezela? Khetha amasaladi ama-lentils, i-tabbouleh, imifino eluhlaza ene-vinaigrette elula. Noma yenza ama-papillote emifino (utamatisi, upelepele, u-anyanisi…) ukuze uwapheke ku-barbecue. Uyawathanda ama-crisps noma ama-fries? Lezo ezibhakwa kuhhavini ziqukethe amafutha amancane. Futhi nge-dessert? Cabanga ngama-skewers wezithelo ozowoswa ku-barbecue.
3 amasaladi ahlanganisiwe ahlanganisiwe
Ngokufanelekile, isaladi elilinganiselayo kufanele libe ne-100 kuya ku-200 g yemifino eluhlaza kanye / noma ephekiwe + 100 g wesitashi (4 tbsp), noma 40 g wesinkwa (izingcezu ezimbili) + 2 g wenyama engenamafutha noma inhlanzi, noma amaqanda ama-80. , noma izingcezu ezi-2 ezincane ze-ham noma i-salmon ebhemayo + 2 tbsp. wezipuni zamafutha, noshizi omncane. Esitolo sokudla noma uma uthenga amasaladi asevele enziwe, khetha amasaladi kaKhesari, eNordic, aNice ... Futhi gwema lawo aqukethe i-chorizo noma i-ham eluhlaza (ngeke isuswe amafutha), noma lawo ahlanganisa amaprotheni anamafutha, uhlobo lwe-Périgord nokubhema. duck webele, candied gizzards ... Noma labo base ushizi, ezifana utamatisi / mozzarella.
Elinye iphuzu okufanele ulibuke: i-vinaigrette. "Ukuze ugweme ukweqisa ohlangothini lwamafutha, bala isipuni samafutha kumuntu ngamunye bese wengeza ivolumu ngaphandle kokwengeza ama-calories, isibonelo ngejusi lemon, amanzi noma i-cottage shizi ehlutshiwe", kusikisela isazi sokudla . Ukwengeza ukunambitheka, ukubheja izinongo kanye / noma amakhambi kanye nezinhlobo ezahlukene uviniga, lwesinaphi namafutha.
Vinaigrettes ukukhanya. Hlanganisa 1 tsp. lwesinaphi ngosawoti omncane kanye nopelepele, bese u-1 tsp. uviniga we-raspberry, 3 tsp. isipuni pink grapefruit juice kanye 2 tbsp. isipuni samafutha. Ilungele ukunambitha isaladi yesipinashi somntwana noma ikhabe / izimfanzi. Ukuhlobisa amasaladi nge-pasta noma imifino eluhlaza: engeza i-1 tsp. lwesinaphi ngosawoti omncane kanye nopelepele, bese ufaka 1 tsp. wezipuni of cottage shizi, 1,5 tbsp. wezipuni uviniga namanzi amancane.
Iyiphi i-dessert ngemuva kwesaladi? Uma ingenawo ushizi, khetha i- fromage blanc ene-coulis encane noma i-compote. Uma kungenjalo, khetha amasaladi ezithelo ezintsha. Uyathanda ikhekhe noma u-ayisikhilimu? Kulesi simo, susa isitashi (isinkwa, njll.) esidlweni esilandelayo.
4.Yebo ngezithelo, ngokulinganisela
Ufuna ukuluma idlanzana lama cherry lapha, amasitrobheni ambalwa lapho? Izithelo zonyaka zimnandi, zigcwele amavithamini nama-antioxidants. Okuwukuphela kokubamba: nazo ziqukethe ushukela, futhi nakuba ziwushukela wemvelo, ukudla ngokweqile kungaba nomthelela esisindweni sakho. Amanani afanelekile: ama-3 noma ama-4 ama-servings ngosuku. Ukwazi ukuthi ingxenye yesithelo ingamabhilikosi ama-3 aphakathi; 2 ama-nectarine amancane noma i-1 enkulu; ama-cherry angama-20; 15 ama-strawberries aphakathi (250 g); amajikijolo angama-30 (250 g); 4 ama-plums; 1/2 ikhabe; 200 g we-watermelon. Futhi uwadle ngazo zonke izinhlobo zawo (ama-compotes, ama-sorbets, amasaladi ezithelo…).
5.Ama-dessert afriziwe alula
Kuyashisa… unelungelo lokuthola u-ayisikhilimu omncane! Yebo, inqobo nje uma wenza izinqumo ezifanele ukuze ungaqhumisi zonke izinto zokubala. Ngokwesilinganiso, u-ayisikhilimu unikeza ama-calories angu-100 nge-scoop ngayinye futhi uqukethe okulingana nezigaxa ezingu-2-3 zikashukela kanye nethisipuni elilodwa. amafutha, kodwa amanye anothe nakakhulu. Njengezinti noma izigaxa, ngoba kukhona ngaphezu kukashokoledi ne-wafer. “Uma uwela induku, qaphela amafomethi amancane, kuxwayisa uNathalie Negro, ngoba sivame ukulingeka ukuthi sidle okubili futhi ekugcineni, sidla okuningi (1 x 2 ml) kunokuba sithathe ifomethi yakudala. (90 ml). Ngokuqondene nama-sorbets, enziwe ngezithelo noshukela, kodwa awaqukethe amafutha. Hlola ukwakheka kwazo noma kunjalo ngoba kuye ngohlobo, amanani kashukela abaluleke kakhulu noma abalulekile. Amaphuzu amahle okubhekisela: 120 ama-scoops (cishe 2 ml) akufanele adlule amakholori angu-125.
Ukuze udle: ama-yoghurt afriziwe. Kubantu abangu-2: hlanganisa ama-50 g ofage blanc (amafutha angu-3,2%) efrijini imizuzu engu-10, engeza u-300 g wezithelo ezintsha (amabhilikosi, ama-strawberry, ama-raspberries, njll.) owake waba yiqhwa ngaphambili kanye ne-1 ithisipuni. wezipuni zikashukela uma kudingeka, bese uxuba uze uthole ukuthungwa okubushelelezi. Bese uthele ku-verrines futhi ujabulele ngokushesha.
6.Ama-aperitifs alula nama-gourmet
"Isixazululo sokungatholi isisindo esiningi (ikakhulukazi uma ama-aperitif exhunywe): vumela i-aperitif ne-starter, futhi unikeze amaswidi angu-2 noma ama-3 kumuntu ngamunye ukuze angeqi ama-calories angu-250 isivakashi ngasinye", kweluleka uNathalie Negro. Yiqiniso, kungcono futhi ukugwema amakhukhi aperitif, inyama ebandayo… Kunalokho, nikela ngemifino izinti, cherry utamatisi… ukuze cwilisa imayonnaise ukukhanya.
Bluffante, ngoMeyi! Hlanganisa ½ tsp. lwesinaphi, usawoti kanye pepper, engeza 1 tsp. uviniga kanye ne-½ tsp. imayonnaise. Engeza 1 noma 2 tsp. 0% i-cottage shizi. Ukuze uthole inguqulo ye-tartar sauce, engeza i-tsp engu-1 kumayonnaise elula. ukhukhamba oqoshiwe, 1 tsp. ama-capers, 1 tsp. isipuni se-parsley flat-leaf kanye ne-1 tsp. u-anyanisi obomvu oqoshiwe. Ukuze uthole inguqulo kagalikhi namakhambi, engeza imayonnaise elula: 1 i-clove yegalikhi egayiwe, 1 tsp. isipuni se-parsley flat-leaf, 1 tsp. i-chervil ne-1 tsp. kwe-chives.
Futhi nikela nge-caviar yesitshalo seqanda esibuyekeziwe, esinikezwe kuma-verrines: ikhasi bese wenza imbewu isitshalo seqanda, usivuse nge-shallot. Hlanganisa ne-clove yegalikhi namaqabunga e-basil angu-8.
7. Iziphuzo eziqabulayo nezinempilo
Isoda, i-lemonade, ijusi yezithelo, iziphuzo ezingenatshwala ... Noma ngabe yisiphi isiphuzo esimnandi, ingilazi engu-15 cl inikeza izigaxa ezi-3-4 zikashukela. Uma kunamathuba amaningi kakhulu wokuwuphuza, khetha ezinye izindlela zamakhalori aphansi. Vumela umcabango wakho ugijime: ukumnika okusekelwe emanzini acwebezelayo, izingcezu zikalamula namaqabunga e-mint noma e-basil. Noma vumela ukhuphuke imizuzu engu-15 emanzini anenkanyezi yenkanyezi kanye namaqabunga e-mint. Ngokuqondene nama-cocktails otshwala, wasebenzise ngokulinganisela. Ziqukethe utshwala futhi ngokuvamile amabhomu ekhalori. Isibonelo, ingilazi yewayini, i-Martini noma ingilazi ye-champagne iseduze nama-calories angu-70 kuya kwangu-90! “Abanye abangane bamanga uma ubuka ulayini wakho, ama-smoothie,” kuphawula uchwepheshe. Ngoba sivame ukuxuba izithelo ezi-2-3 (inani okufanele silidle emini) futhi silahlekelwa umuzwa wokusutha (ayikho i-fiber). Ngaphezu kwalokho, izithako ze-caloric zengezwa (ubisi lukakhukhunathi, isiraphu ye-maple, ubisi lwe-soy, njll.). ”
Ukulungiselela ama-smoothies enempilo, bala ingxenye eyodwa yesithelo kumuntu ngamunye (250 g), ungangezi izithako ze-caloric, uthuthukise ukunambitheka ngezinongo namakhambi: isinamoni nezithelo ezisawolintshi, iminti, i-basil noma upelepele ohlukahlukene onama-strawberry, ujinja onama-apula namapheya... Futhi zikhawulele ingilazi eyodwa ngosuku (150 kuya ku-200 ml ubukhulu).
Zonke izindlela zokupheka zihlinzekwa yi-Center Nutritionnel des.