The famous expression "You are what you eat" can be rephrased: "You are what you learn." When we eat, we think about the taste of the dish, but it's necessary - that each organ should make the nutrients contained in healthy food work.
Defeat fatigue
With rapid fatigue, first of all, it is necessary to abandon stimulants - coffee and sugar - and replenish the energy deficit due to proteins, edible fats and leafy greens.
1 . Choose high-quality proteins
Proteins are contained in a combination of whole grains and legumes, meat of organically grown animals or soy products, such as tofu (Japanese soy cottage cheese).
Protein promotes the acceleration of metabolism (metabolism) and, because. we digest proteins more slowly than carbohydrates, we get long-term energy support.
2. Fats - in moderation
Mixing olive oil, eggs, nuts in the diet gives the most rational, effective, energy-dense "fuel", helps to create a building material ("bricks") for compounds that fight inflammatory processes and maintain a strong stable state of health.
3. Give preference to dark green foliage
Cabbage, spinach, cabbage - all these products contain vitamin B, responsible for the production of energy (containing a salt of folic acid, a complex of vitamins B, is necessary for the formation of new healthy cells), as well as antioxidants and dark green chlorophyll, promoting growth and restoration of tissues.
Aromatic tofu, fried in oil with healing spices
4 servings
Tofu - Japanese bean curd is an excellent source of protein. We recommend buying fresh tofu in tiles, it is perfectly preserved in roasted form. This dish contains immunity-enhancing garlic and green onions, and also beneficial for the heart activity of olives and pecans.
2 peppers of medium size (1 red and 1 orange); 400 g of pressed tofu;
1/2 tbsp. l. curry powder or a mixture of spices; 1 tsp. Chile; 60 ml of olive oil; thinly sliced fresh ginger large cloves of garlic; chopped 2 bunches of green onion; chopped cabbage; 3 tbsp. l. soy sauce; chopped cilantro; 120 g of crushed nuts; a pinch of salt.
1. Cut the pepper in half along and free from the middle, then cut into thin strips, and the strips in half.
2. Cut tofu cubes about 2.5 cm and put in a bowl with seasonings (curry and chili).
3. Preheat the oil in a frying pan. Add ginger, garlic and pepper. Cook on high heat for 3 minutes, stirring constantly. Add the red cabbage and cook for 3 more minutes until it becomes soft. Then add the soy sauce and cook over high heat for another 1 minute. Add a pinch of salt. Top with cilantro and nuts
1 serving: 373 calories, 29 g fat (3 g saturated), 18 g carbohydrates, 14 g protein, 6 g fiber, 600 mg sodium (26% daily).
To support immunity
The darker the shade of the product, the higher the support for immunity. Include black tinctures, berries, figs, dark chocolate, seafood in the diet.
1 . Stock up onions
Strengthen the immune system - onion: onions, shallots, porem garlic. These spicy products provide truly powerful protection against harmful microelements and even can prevent the formation of cancer cells.
2. Add the herbs
Fresh and dried herbs such as turmeric, ginger, rosemary, thyme have antioxidant, antibacterial and anti-inflammatory properties.
3. Love Enzymes
To maximize the effectiveness of herbs and spices, Dr. Bellisfield adds to his meals products such as miso, yogurt, and sour cabbage for their ability to promote digestion and absorption of nutrients.
Eat to lose weight
"Eat a rainbow," - suggests the doctor and recommends dietary fruits and vegetables. Bright orange color indicates the content of beta-carotene, and dark blue and red (plant pigment).
1 . Choose "good" proteins and carbonates
Products with a low glycemic index, such as sweet potatoes, berries, eggs, fish and whole grains, and natural sugar substitutes - agave syrup and hookweed sperm do not increase blood sugar levels, such as white potatoes or peeled flour.
2. Discover low-calorie foods: goji-berry, brokolli, black beans, "woody bread" - kinoa. Kinoa - a very small seed fruit from South America, belongs to the family of spinach. Kinoa is rich in protein, and by quantity of energy, calcium, phosphorus, iron, vitamin B, fiber and complex carbohydrates is superior to barley, rice, oats and wheat. Gluten free. It has a neutral taste. In addition to pure protein in the film, there are 8 amino acids necessary for our body, carbohydrates, magnesium and calcium, minerals and fats, iron and some vitamins. Nutritionists are advised to use it for people who have problems with digestion, small children and pregnant women.
In 100 g of film contains:
Proteins .............................. 16.2 g
Fats ............................................... 6.9 g
Calcium ............................... 141 mg
Potassium ...................................... 625 mg
Iron ............................................. 6.6 mg
And it's easy:
Rinse under running water and cook for 15 minutes, adding what you want.
Carry out detoxification.
Begin cleansing the body from the leaves of dandelion, cabbage, broccoli.
1 . Mix sour fruits and bitter greens
The sharp taste that gives acidic fruits and bitter herbs increases the amount of digestive enzymes and enzymes needed.
2. Drink tea
Fruits and herbs are washed down with natural white or green tea, prepared with the addition of adaptogenic substances that contain basil and ginseng (it also has the property of reducing fatigue and fighting stress) - for hydration and softening the digestive process and purifying the body.
Chicken with caraway seeds, tomato chutney and green tea noodles
4 servings
The combination of cumin, chives and pepper provides the dish with a rich content of antioxidants.
Chicken with cumin
4 large, boned and chicken breasts, olive oil, ground cumin, small onion, lemon, 170 g of green tea, buckwheat flour noodles g, chopped onion for decoration.
Tomato chutney
0,5 .1 tomato juice, 1 large clove of garlic (chopped), red pepper, cut into thin slices, free from grains 1 tsp. ground cumin, 1 teaspoon cane sugar
1. Boil a large pot of salted water.
2. Put a chicken, butter and cumin in a large bowl. Rub onion on a large grater and add to a bowl. Scrub the lemon and add lemon juice and zest. Add a pinch of salt and roll the chicken pieces. Preheat the frying pan, cook over medium heat for 5 minutes each side.
3. Mix the ingredients of the chutney sauce in the food processor before forming a homogeneous mass. Add salt to taste. While you postpone.
4. Put the noodles in boiling water, cook for 5 minutes, then throw into a colander and allow to drain properly. Chicken, watered with sauce and decorated with onions, serve with noodles.
1 serving: 465 calories, 16 g fat (2.5 g saturated), 38 g carbohydrates, 42 g protein, 5 g pulp, 600 mg sodium (26% daily).
Delicate salmon with Chinese cabbage and green peas
4 servings
Salmon is an excellent source of omega-3 fatty acids, which helps regulate cholesterol. It's great if the dish combines vitamins B contained in Chinese cabbage leaf, and turmeric, which has antioxidant properties.
1 teaspoon miso, 1 tsp. finely chopped fresh rosemary, 2 large cloves of garlic, 4 thick chunks of salmon fillet with peel, 1 tsp. turmeric, 1 tsp. olive oil, 2 large heads of Chinese cabbage 200 g of green peas, 2 tbsp. l. roasted sesame seeds, a pinch of salt.
1. Mix miso, rosemary, and 1 clove of crushed garlic. Add 2 tbsp. l. water. With the resulting paste, grease the side of the salmon, where there is no skin. Rub the fish with turmeric, put on a greased frying pan, pour 1 tbsp. l. oil. Stir 2 minutes, immediately place for 5 minutes. in an oven heated to 260 ° C.
Be careful not to overdry the dish.
2. At this time, chop the cabbage. Preheat 2 tablespoons of olive oil in a frying pan (wok for cooking Chinese dishes). Put there cabbage and pea. Cook for 2 minutes on high heat, stirring constantly. Add 1 clove of crushed garlic and a pinch of salt. Stir constantly for 3-4 minutes. Transfer the fish from the baking tray. Vegetables put on 4 large plates, place the fish on top and sprinkle with sesame. Serve the dish to be hot.
1 serving: 568 calories, 33 g fat (including 6 g saturated), 21 grams of carbohydrates, 47 g of protein, 6 g of fiber, 600 g of sodium (26% of the daily allowance).
Leek
Products that must certainly be at every hostess.
Onion
Garlic, bulbous plants (onions, leeks, shallots) strengthen leukocytes, fight with pathogenic microbes and even cancer cells.
Fermentation Products
Yoghurts, miso (soya paste, prepared by fermentation, added to soups, used in seasonings), sour cabbage and kimchi (kimchi - cabbage) fight against infections and inflammations and perfectly contribute to the digestion process, the absorption of nutrients and the formation of flora of the intestines and digestive tract .
Carbohydrates
Whole (unprocessed) cereals, such as kinoa and oats, legumes, like black and spotted beans, are very rich in fiber, which helps to remove cholesterol from the body.
Herbs and spices
Turmeric, ginger, cumin and rosemary have anti-inflammatory properties and are rich in antioxidants.
Bright vegetables and fruits
They are associated with a decrease in the risk of cancer and cardiovascular diseases. Brightly colored foods such as broccoli, cabbage, paprika, berries, figs are rich in vitamins A, C, E, K, they contain folic acid and antioxidants, such as beta-carotene and anthocyanin (plant pigment).
Proteins
Tofu, poultry meat, beef, fish (salmon, herring, sardines), eggs - all these products provide the body with iron, give energy for a long time and create the necessary building material for muscles.
Natural Teas
Catechins - an extract from acacia - make green and white tea. A very strong means for reducing the risk of cardiovascular disease, cancer.
Fats
Olive oil, avocado, nuts and grains (especially walnuts, cashews, pumpkin seeds) provide the body with a long supply of energy and lower the level of cholesterol.