Wannan tsarin abinci ne An tsara shi musamman ga duk mutanen da ke buƙatar rasa waɗannan karin kilo kuma waɗanda suke magoya baya chard stalksAbu ne mai sauqi ka bi, idan ka yi shi sosai. Zai ba ku damar rasa kilo 2 a cikin kwanaki 7.
Don samun damar yin amfani da wannan tsarin abinci a aikace, dole ne ku sami yanayin lafiya, sha ruwa da yawa kamar yadda zai yiwu kullum, ku ci dafaffen kusoshiShirya jita-jita a cikin nau'i mai haske, dandana duk infusions tare da mai zaki, da kayan abinci kadan tare da gishiri, vinegar, oregano da balsamic vinegar.
Misali na menu na yau da kullun: wahayi zuwa ga abinci bisa ga kayan lambu kore
Breakfast: 1 jiko (shayi, kofi ko mate cocido), biscuit bran 1, 'ya'yan itace citrus 1 da ½ yoghurt skimmed.
Abincin rana: tukwici da kuma 1 serving na gelatin-free sugar. Kuna iya cin ganyayen cactus da yawa kamar yadda kuke so.
Abun ciye-ciye: 1 jiko (shayi, kofi ko yerba mate), 1 bran biskit, 1 'ya'yan itace citrus da ½ skimmed yogurt
Abincin dare: 1 naman sa naman maras nauyi, kashi 1 na gratinated chard stalks tare da cuku mai haske da kashi 1 na gelatin haske.
Kafin kwanciya barci: 1 'ya'yan itace na zabi.
Me yasa kullun chard yana taimakawa tare da asarar nauyi
Chard na Swiss yana da ƙananan adadin kuzari. (kusan 19-30 kcal da 100 g) kuma suna da babban abun ciki na ruwa, wanda ke inganta hydration da satiety. matsakaicin fiber Yana taimakawa hawan hanji, yana hana maƙarƙashiya, yana taimakawa wajen daidaita cholesterol, yana rage iskar gas, kuma yana iya tallafawa kula da basur.
Sun yi fice don gudunmuwarsu bitamin A, C da KBiyu na farko suna da kaddarorin antioxidant, kuma bitamin K yana da mahimmanci don zubar jini. Suna kuma da wadata a... folatemaɓalli a lokacin lokutan buƙatu mafi girma. Daga cikin ma'adanai, masu zuwa sun yi fice: potassium da magnesium (tsokoki da tsarin juyayi) da kuma a abun ciki na baƙin ƙarfe sananne kwatankwacinsa, har ma ya fi sauran shahararrun ganyen kore.
Asalin Rum da yanayiSuna dacewa da yanayin yanayin zafi kuma yawanci suna mafi kyau daga ƙarshen kaka zuwa farkon bazara, lokacin da ciyawar ta fi taushi da daɗi.
Siyan, adanawa da dafa abinci: ganye vs. stalks
Duk lokacin da zaka iya, Sayi ku dafa a rana ɗaya Don adana bitamin da rubutu, wanke sosai a cikin ruwan sanyi don cire duk wani datti. Don adanawa, sanya firji a cikin jaka mai raɗaɗi kuma a guji murƙushe ganye.
Smart dafa abinciTushen sun fi ganye da ƙarfi kuma suna buƙata karin lokaciKuna iya fara dafa ciyawar har sai al dente kuma ƙara ganye a ƙarshen. tururi Yana taimakawa mafi kyawun riƙe abubuwan gina jiki. Idan kun tafasa su, ku kwashe su da kyau. Cire zaren fibrous na fronds tare da m yanke.
Ku ci su da sabo. Tunda Suna yin taki cikin sauƙiIdan kun ajiye ragowar, sanyaya su da sauri kuma ku sanya su a cikin akwati marar iska don amincin abinci.
Ra'ayoyin haske da girke-girke don ƙwanƙolin chard ɗinku
Purees da creamsHaɗa da albasa, zucchini, da ɗan ƙaramin yanki na dankalin turawa; Mix da kakar tare da barkono da turmeric. Nau'i mai laushi da cikawa sosai.
DanyeYankakken ganye a cikin salatin tare da zabibi, 'ya'yan itatuwa citrus, avocado, ko cuku mai laushi. Daidaita ɗanɗanon ɗanɗanon sa mai ɗaci tare da vinaigrettes na tushen goro ko tahini.
Tanda da haske gratinsGratinated chard stalks tare da haske cuku, a cikin salon shirin abincin dare. Har ila yau, suna da kyau tare da tumatir mai sauƙi da kayan miya, irin su chard empanadas.
Ideasarin ra'ayoyi: stews (misali, miya da albasa), stews na chickpea, dolmade-type rolls, tortillas ko fritters; har cikin smoothies tare da acidic 'ya'yan itatuwa don bunkasa bitamin C. Domin festive versions, samun wahayi zuwa ga sa hannu girke-girke tare da gelatin karas da pepitoria-nau'in miya daidaita zuwa wani haske version.
Karin karsheDaidaita adadi zuwa abubuwan kashe kuzarinku, ba da fifikon hanyoyin dafa abinci masu lafiya (tumu, gasa, tanda), kuma ku tuna cewa tsari Shirin da ruwa sune mabuɗin nasara.
Menu na kwanaki 7 tare da chard stalks: haske da shirin cikawa
Jagorar amfaniKula da misalin yau da kullun kuma juya shirye-shirye don guje wa monotony. High hydration da kayan yaji mai haske Su ne maɓalli.
- Ranar 1: abincin rana miya da karas; Abincin dare na ɗanɗano mai ɗanɗano mai haske da gasasshen kaji.
- Ranar 2: abincin rana Swiss chard ya fara tare da tafarnuwa; abincin dare na chard stalks a cikin tumatir miya tare da ganye da nama maras nauyi.
- Ranar 3: abincin rana kirim mai taushi leafy ganye tare da zucchini; abincin dare na gasa chadi tare da cuku mai haske da salatin citrus.
- Ranar 4: abincin rana Swiss chard tare da chickpeas da paprika (ƙananan gishiri); chard omelet abincin dare da kuma haske gelatin.
- Ranar 5: abincin rana yankakken chard tare da namomin kaza; abincin dare na chard empanadas tanda-gasa haske version.
- Ranar 6: abincin rana tururi chard tare da m vinaigrette; abincin dare na pascualine Swiss chard ba tare da murfi (full nama, cuku mai haske).
- Ranar 7: abincin rana haske stew Swiss chard tare da shinkafa launin ruwan kasa irin na Valencian; abincin dare na chard cannelloni tare da skimmed ricotta.
snacksCitrus 'ya'yan itatuwa, yogurt maras nauyi, gelatin-free sugar; abubuwan sha marasa sukari irin su shayi mai sanyi ko ruwa da lemo da kokwamba.
Girke-girke na mataki-mataki tare da chard stalks (haske da na gargajiya versions)
Gasa chard stalks tare da kayan lambu miya (Yi hidima 4, mai sauƙi, mintuna 40). Sinadaran: 1 kg na chard (stalks da ganye), 2 albasa, 3 karas, tumatir 3, 3 cloves na tafarnuwa. bay ganye da faski1 dl na farin giya, 60 g cuku grated (haske), man zaitun, gishiri da barkono. Shiri: sauté albasa da karas, ƙara tumatir, ruwan inabi da ganye; rufe da ruwa da kuma dafa har sai lokacin farin ciki; murkushe ko wucewa ta chino. Zuba ruwan 'ya'yan itace a cikin ruwa mai gishiri, magudana sosai, Layer chard stalks + miya + cuku da gasa na minti 10 a 180ºC.
Ganyen chadiCook da chard stalks har sai al dente, lambatu, da kuma marinate a cikin m vinegar tare da tafarnuwa, bay leaf, da barkono. Yi amfani da shi azaman rakiya ko a ajiye a cikin firji na wasu kwanaki.
Sandwiches da pancakesMix yankakken chadi tare da kwai da dukan garin alkama; gwada haske chard da broccoli sandwiches; tsallake ko gasa Don sigar mai sauƙi. Yana aiki tare da cuku mai laushi ko ricotta mai ƙananan mai.
Stews da cokali jita-jitachard tare da chickpeas da paprika, salon matsananci da kwai, zuwa ga Valencian da shinkafa, ko da zabibi da almond. Duba man da gishiri.
Ƙarin ra'ayoyi: Easter kek ko tarts ba tare da murfi ba, empanadas Gasasshen jita-jita, cannelloni da chard lasagna, soufflé na kaza, gasasshen biredi, miya na béchamel mai haske, Rolls irin na dolmade tare da couscous, iri tare da baƙin tafarnuwa ko kayan yaji na Habasha (gomen wat). Idan kun hada shi da beetroot, betain na iya tallafawa lafiyar hanta a cikin daidaitaccen abinci.
Nasihu na dafa abinci, adanawa, da haɗin kai lafiya
Tsaftacewa da yankewaA wanke sosai don cire yashi; ware ganye da fronds. Cire madauri tare da yanke marar zurfi. Dafa ciyawar da farko kuma ƙara ganye a ƙarshen.
Daidai magudanaBayan tafasa, zubar a cikin colander kuma latsa a hankali. Wannan zai hana gina tortillas, quiches, da gratins. ruwa.
Daskarewa mai wayoBlanch kuma daskare sassa mafi ƙarfi don creams ko broths. Yi amfani da shi a ciki dafa abinci sati.
HaɗawaJita-jita masu haske suna da kyau tare da matasa fararen giya ko IPAs masu haske; jita-jita masu daɗi suna tafiya da kyau tare da matasa jajayen giya ko giya masu duhu. Zaɓuɓɓukan waɗanda ba na giya ba: dandanon ruwasanyi infusions da ƙananan sukari kombucha.
Tare da waɗannan jagororin, menu mai juyawa na kwanaki 7, da kewayon haske da girke-girke na gargajiya, ciyawar chard ta tafi daga kasancewa kayan aiki na lokaci-lokaci zuwa dauki nauyin rage nauyin ku tare da m, dadi kuma mai yawa jita-jita, ba tare da sadaukarwa ko cin abinci ba.