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Buku Masak Pescatarian Dalam 30 Minit
Paperback
Publisher Price: $39.99
ISBN13: 9781837529803
Publisher: Erin Mayer
Published: Nov 3 2022
Pages: 234
Weight: 0.70
Height: 0.49 Width: 6.00 Depth: 9.00
Language: Malay
- Protein ikan meningkatkan rasa kenyang berbanding daging lembu dan ayam. Ini bermakna anda akan cepat kenyang dan tidak makan berlebihan. Jika anda ingin mengurangkan berat badan, inilah masa yang sesuai untuk mula menjalani diet pescatarian.
- Kalsium sangat penting untuk kesihatan tulang anda. Hanya makan sayur-sayuran tidak membekalkan tubuh anda dengan kalsium yang mencukupi. Tetapi menambah ikan ke dalam diet vegetarian tidak
Ikan berlemak adalah sumber asid lemak omega-3 yang hebat. Asid ini membantu mengurangkan keradangan dalam badan, yang seterusnya, mengurangkan risiko obesiti, diabetes, dan penyakit jantung.
Berbanding dengan protein haiwan lain, pengambilan ikan menyumbang lebih rendah kepada pelepasan gas rumah hijau. Jadi, anda boleh melindungi alam sekitar dan kesihatan anda.
Bagi sesetengah orang, hanya makan sayur-sayuran, buah-buahan dan kacang boleh membosankan. Menambah ikan atau apa-apa makanan laut lain membantu meningkatkan rasa dan mood keseluruhan makan tengah hari dan/atau makan malam.
Ramai orang alah kepada telur, tidak bertoleransi laktosa, atau mungkin ingin mengelakkan makan daging atau produk tenusu. Bagi mereka, ikan boleh menjadi sumber protein lengkap, kalsium, dan lemak yang sihat.
APA YANG PESCARIAN MAKAN?
MAKANAN LAUT: Ikan tenggiri, bass, haddock, salmon, tuna, Hilsa, sardin, Bawal, ikan kod, kaviar, kerang, udang karang, tiram, udang, udang galah, ketam, sotong dan kerang.
SAYURAN: Bayam, chard, lobak hijau, lobak merah, Bengal gram hijau, ubi bit, lobak merah, brokoli, kembang kol, kubis, kubis Cina, ubi keledek, lobak, lobak, parsnip, kangkung, timun, dan tomato.
BUAH-BUAHAN: Epal, pisang, avokado, strawberi, beri hitam, mulberi, beri biru, gooseberi, nanas, betik, buah naga, markisa, tembikai, kasturi, jambu batu, pic, pir, pluot, plum dan mangga.
PROTEIN: Kacang buah pinggang, lentil, ikan, cendawan, gram Bengal, taugeh, kacang bermata hitam, kacang lembu, kacang garbanzo, kacang soya, susu soya, edamame dan tauhu.
BIJIRAN SELURUH: Beras perang, barli, gandum pecah, sekoi, roti berbilang bijian dan tepung berbilang bijirin.
LEMAK & MINYAK: Minyak zaitun, minyak alpukat, minyak ikan, minyak sapi, mentega bunga matahari dan minyak dedak padi.
Kacang & Biji Badam, walnut, pistachio, macadamia, kacang pain, hazelnut, biji bunga matahari, biji tembikai, biji labu, biji chia dan biji rami.
Herba & Rempah Ketumbar, dill, adas, pasli, oregano, thyme, daun bay, kepingan cili, serbuk cili, serbuk cili merah Kashmir, kunyit, ketumbar, jintan manis, biji sawi, sawi Inggeris, pes sawi, bunga lawang, kunyit, buah pelaga, cengkih, bawang putih, kayu manis, halia, cokmar, buah pala, Lada sulah, serbuk bawang merah, serbuk bawang putih, dan serbuk halia.
MINUMAN: Air, air kelapa, air detoks, dan jus buah/sayuran yang baru ditekan.
Dengan bahan-bahan ini, anda boleh dengan mudah menghasilkan pelan diet yang seimbang dari segi pemakanan. Lihatlah contoh pelan diet pescatarian i
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