Uhlelo Lwakho Lwezinsuku Ezi-7 Lwe-RA: Ama-Anti-Inflammatory Recipes

-Delile

• Usuku 1
• Ukudla kwasekuseni: Iphalishi likakhukhunathi iCherry
• Isidlo sasemini: Isobho lethanga lase-Thai
• Isidlo sakusihlwa: Amazambane asikiwe anamaqanda acwilisiwe
• Usuku 2
• Ukudla kwasekuseni: Raspberry smoothie
• Isidlo sasemini: Isaladi le-tuna laseMedithera
• Isidlo sakusihlwa: I-slow cooker turkey chili
• Usuku 3
• Ukudla kwasekuseni: I-oatmeal ye-Gingerbread
• Isidlo sasemini: Isaladi likaKale Kari ngokugoqwa kwenkukhu eyosiwe
• Isidlo sakusihlwa: I-tilapia ebhakwe nge-pecan rosemary topping
• Usuku 4
• Ukudla kwasekuseni: Ama-rhubarb, i-apula, nama-muffin we-ginger
• Isidlo sasemini: Isaladi lesithelo sasebusika nge-agave-pomegranate vinaigrette
• Isidlo sakusihlwa: upelepele obomvu ofakwe ngesitayela sase-Italy
• Usuku 5
• Ukudla kwasekuseni: I-Buckwheat ne-ginger granola
• Isidlo sasemini: Upelepele obomvu othosiwe nesobho lobhatata
• Isidlo sakusihlwa: I-salmon yemifino ye-Lemon ne-zucchini
• Usuku 6
• Ukudla kwasekuseni: Isipinashi sezingane kanye ne-mushroom frittata
• Isidlo sasemini: I-sarton yamazambane abilayo
• Isidlo sakusihlwa: Ama-burger kabhontshisi amnyama amazambane amnandi
• Usuku 7
• Ukudla kwasekuseni: Ama-crepes angenalo i-Gluten
• Isidlo sasemini: Isitshulu secryry curry
• Isidlo sakusihlwa: I-Turkey ne-quinoa egxishwe upelepele wensimbi

Usuku 1

Ukudla kudlala indima ebalulekile ekulawuleni ukuvuvukala. Sihlanganise isonto eligcwele lezindlela zokupheka sisebenzisa ukudla okwaziwayo ngezindawo ezilwa nokuvuvukala. Siza ukuphatha isifo sakho samathambo (RA) ngokudla kahle!

Ukudla kwasekuseni: Iphalishi likakhukhunathi iCherry

Ukuze usonte iphalishi lendabuko le-oatmeal, engeza ama-cherries ama-tart omisiwe (noma amasha). Ziqukethe i-anthocyanin, eyi-antioxidant enamandla engasiza ukunciphisa ukuvuvukala.

Thola iresiphi!

Isidlo sasemini: Isobho lethanga lase-Thai

Amathanga angumthombo omuhle kakhulu we-beta-cryptoxanthin, i-anti-inflammatory enamandla. Le antioxidant idonswa kahle kakhulu lapho ihlanganiswe namafutha, okwenza ibhotela namafutha kule recipe kubaluleke ngaphezu kokunambitheka nje. Izikhumba zamathanga ziyadliwa okwenza ukulungiselela lesi sobho kube lula kakhulu! Phaka lesi sobho ngesaladi eluhlaza ehlanganisiwe ngesidlo sasemini esinempilo noma njengenkambo yokuqala yedina leholide.

Thola iresiphi!

Isidlo sakusihlwa: Amazambane asikiwe anamaqanda acwilisiwe

Amaqanda akuyona eyokudla kwasekuseni kuphela! Baphake bexoshwe ngamazambane nesaladi engadini entsha ukuze uthole isidlo esinomsoco. Uma amaqanda abanjwe ngokungemthetho akuyona into yakho, zama ukuwahambisa ku-skillet esingami. Amaqanda asezinkukhu ezisemadlelweni noma lawo athengwe ezimakethe zabalimi ngokuvamile aphezulu kuma-omega-3 fatty acids, amafutha awaziwa ngokulwa nokuvuvukala.

Thola iresiphi!

Usuku 2

Ukudla kwasekuseni: Raspberry smoothie

Ufuna ibhulakufesi elisheshayo nelilula usohambweni? Zama i-smoothie. Ungakwenza lokhu ngaphambi kwesikhathi bese uyigcina efrijini. Vele uyibambe uhambe ngaphambi kokuba uphume ngomnyango!

Thola iresiphi!

Isidlo sasemini: Isaladi le-tuna laseMedithera

I-tuna ingumthombo omuhle kakhulu we-omega-3 fatty acids. Yiphake ngaphezulu kwemifino exubile noma usakaze esinkwa sesinkwa sonke. Le recipe iphezulu nge-sodium, ngakho-ke ungayilinganisela emuva ngokukhetha i-tuna ekheniwe ene-sodium ephansi, futhi ngokunciphisa inani lama-capers neminqumo.

Thola iresiphi!

Isidlo sakusihlwa: I-slow cooker turkey chili

Ngobusuku obubandayo basebusika, akukho okukufudumeza njengesitsha esikhulu sopele. Khumbula ukuthi ukudla okunosawoti omningi kungakhuphula izimpawu zakho ngokukhuthaza ukugcinwa koketshezi. Kulesi iresiphi, unganciphisa okuqukethwe kwe-sodium ngokusebenzisa ama-jalapenos amasha bese ukhetha ubhontshisi okheniwe one-sodium ephansi noma usebenzisa ubhontshisi ophekwe komile.Yize kumnandi kukodwa, ungawabeka nge-yoghurt yama-nonfat encane ephilayo noma nge-avocado entsha.

Thola iresiphi!

Usuku 3

Ukudla kwasekuseni: I-oatmeal ye-Gingerbread

I-Omega-3 fatty acids iyisithako esiyinhloko ekusizeni ukunciphisa ukuvuvukala kwesifo samathambo nezinye izinkinga ezihlangene, kepha ukukuthola nsuku zonke kungaba yinselele. Le oatmeal iyanambitheka kakhulu futhi ikutholela uhhafu wezidingo zakho zansuku zonke ze-omega-3s - futhi cha, asangezanga salmon kuyo.

Thola iresiphi!

Isidlo sasemini: Isaladi likaKale Kari ngokugoqwa kwenkukhu eyosiwe

Inkukhu ephelele eyosiwe, evame ukutholakala esitolo sendawo, iyisilondolozi sesikhathi esihle sokudla okusheshayo. Thatha okubili - esisodwa sokudla kwakusihlwa ngalolo suku esinye salezi zingubo ezihlwabusayo zasemini. Zikulungele ukuphonsa esikhwameni sakho sasemini. Uma ugwema i-gluten, khetha ukugoqa okungenayo i-gluten.

Thola iresiphi!

Isidlo sakusihlwa: I-tilapia ebhakwe nge-pecan rosemary topping

I-Tilapia ingumthombo omuhle we-selenium, i-mineral ekhonjisiwe ukusiza ukuthuthukisa izimpawu ze-arthritis. Okuhle ngale recipe ukuthi kuyashesha ngokwanele ngesidlo sasebusuku phakathi nesonto nomndeni, kodwa futhi kungakhonzwa njengesitsha sokudla. Uma ugwema i-gluten, khetha imvuthuluka yesinkwa esingenayo i-gluten yale recipe. Uma ungeyena odla i-tilapia, i-trout noma i-cod izosebenza kahle kule recipe.

Thola iresiphi!

Usuku 4

Ukudla kwasekuseni: Ama-rhubarb, i-apula, nama-muffin we-ginger

Akukona nje kuphela ukunambitheka kwe-ginger kulawa ma-muffin asheshayo futhi alula angenayo i-gluten futhi angenalo ubisi, kodwa futhi kuyindlela enhle kakhulu yokulwa nokuvuvukala, esiza ekunciphiseni ubuhlungu be-arthritis.

Thola iresiphi!

Isidlo sasemini: Isaladi lesithelo sasebusika nge-agave-pomegranate vinaigrette

Ama-Persimmons, amapheya namagilebhisi - oh my! Uma uthatha le saladi uyosebenza, uzofuna ukugcina izithelo zihlukile ekugqokeni. Ngaphandle kwalokho, izosuthisa futhi ithambise isithelo ngokweqile. Phonsa izithako ezisele esitsheni esihlukile futhi lapho usukulungele ukudla, mane nje ukuhlanganise konke futhi ujabulele!

Thola iresiphi!

Isidlo sakusihlwa: upelepele obomvu ofakwe ngesitayela sase-Italy

Esikhundleni se-pasta esuselwa kutamatisi, le recipe isebenzisa upelepele obomvu, ogcwele uvithamini C ne-beta carotene.

Thola iresiphi!

Usuku 5

Ukudla kwasekuseni: I-Buckwheat ne-ginger granola

Igcwele amathani wezithako ezinempilo njenge-sunflower nembewu yamathanga! Zama le granola efakwe ubisi lwe-alimondi noma iyogathi yesoya ngesidlo sasekuseni esinika amandla.

Thola iresiphi!

Isidlo sasemini: Upelepele obomvu othosiwe nesobho lobhatata

Lesi sobho esinothe ngama-antioxidant simisa kalula ukuze ukwazi ukusilungiselela isonto. Ukuwosa amazambane ngaphambi kokubila kuzokwenza ukuthi ama-flavour abonakale kakhulu. Ukuze unciphise i-sodium, zama upelepele obomvu owosiwe omusha kunalawo avela embizeni.

Thola iresiphi!

Isidlo sakusihlwa: I-salmon yemifino ye-Lemon ne-zucchini

Izinhlanzi nezinkukhu ezishunqayo kuyindlela enhle yokukhiya ukunambitheka, umswakama, amavithamini, namaminerali. Qiniseka ukuthi ukhonza inhlanzi nolunye uketshezi olushunqayo, njengoba uketshezi luzokhipha ukunambitheka okuvela ku-salmon nemifino.

Thola iresiphi!

Usuku 6

Ukudla kwasekuseni: Isipinashi sezingane kanye ne-mushroom frittata

Ngokufana nama-omelets noma ama-quiches, ama-frittatas ahlinzeka ngemuva kokuhlangana okungapheli kwezithako. Kulokhu, sisebenzisa amakhowe acebile anezakhi zomzimba kanye nesipinashi okubili okugcwele ukunambitheka.

Thola iresiphi!

Isidlo sasemini: I-sarton yamazambane abilayo

Ngicela, ama-omega-3 amaningi. Ukuhweba nge-tuna nge-salmon bese ukhonza ngesaladi eluhlaza noma inkomishi yesobho lokudla okugcwaliswayo.

Thola iresiphi!

Isidlo sakusihlwa: Ama-burger kabhontshisi amnyama amazambane amnandi

Lawa ma-burger amnandi kakhulu, ungahle ufune ukuyeka ukudla ama-patties enkomo. Layisha uvithamini C no-beta carotene ovela kubhatata kanye nezakhamzimba ezincibilika kalula ezivela emahlameni.

Thola iresiphi!

Usuku 7

Ukudla kwasekuseni: Ama-crepes angenalo i-Gluten

Abantu abaningi bacabanga ukuthi i-crepes kunzima ukuyenza. Ngokuphambene nalokho, kulula ukulungiselela futhi indlela enhle yokwenza noma yikuphi ukudla okukhethekile. Zama ukugcwalisa lawa ma-crepes ngama-strawberry noma ubhanana osikiwe. Ngenye indlela, ungabenzela isidlo sakusihlwa bese uwagcwalisa ngesitshulu noma inkukhu esele.

Thola iresiphi!

Isidlo sasemini: Isitshulu secryry curry

Lesi isobho esihle sokwenza phambili. Mane uhlukanise ama-servings angashadile, yiqhwa, bese uphaka eyodwa esakeni lakho lesidlo ukuze usebenze. Kufanele kuncibilikiswe ngokwanele ukuphinda kufudumeze ngemicrowave lapho isikhathi sasemini siqhubeka.

Thola iresiphi!

Isidlo sakusihlwa: I-Turkey ne-quinoa egxishwe upelepele wensimbi

I-pepper eqoshiwe i-classic yama-1950, kodwa le recipe iyinikeza ukulungiswa kwanamuhla. Esikhundleni sokupakisha okugxunyekwayo ngesinkwa esisebenza ngekhalori, sebenzisa i-quinoa, enye yama-superfoods anamandla kakhulu emhlabeni. Yeqa upelepele oluhlaza bese uyofuna upelepele obomvu, ophuzi, noma owolintshi ukunambitha okumnandi.

Thola iresiphi!

Ukuthola izindlela zokupheka ezilwa nokuvuvukala, hlola lezi ezivela emhlabeni wonke.