Gano da Super Veggie Bryan Johnson Jagoran Karshe: Girke-girke da Tsarin Abinci

Shin kuna neman sabuwar hanyar inganta lafiyarku? Abincin musamman na Bryan Johnson, cike da super veggies da abinci masu gina jiki, yana bayar da hanya don dawo da lafiyarku.

Wannan jagorar zata bayyana asirin shirin abincin da aka gina akan tsire-tsire wanda ke ba da tabbacin ba kawai dandano ba har ma da tasiri mai canza rayuwa akan tsawon lokacin ku. Ku nutse cikin tafiya mai dadi zuwa lafiya mai karfi!

Mahimman Abubuwan Da Ake Koya

• Shirin abincin Bryan Johnson yana ƙunshe da abinci guda uku a rana, yana mai da hankali kan super veggies, gyada, iri, da berries don cika kowanne abinci da gina jiki.
• Abincin Super Veggie yana haɗa lentils baki tare da broccoli, cauliflower, da mushrooms don karfin furotin na tsire-tsire.
• Don ƙara wa shirin abincin, an ba da shawarar kwayoyin gina jiki kamar omega-3 fatty acids da vitamin Dshirin motsa jiki na yau da kullum wanda ya ƙunshi cardio da horon ƙarfi.
• Tsarin Bryan Johnson yana mai da hankali kan bambanci a cikin abinci yayin da yake bin tsarin hana tsufa wanda zai iya haifar da ƙarin kuzari da ingantaccen narkar da abinci.
• Shirya abincin Super Veggie da aka nuna yana buƙatar hanyoyin girki masu sauƙi kamar sautéing mushrooms da steaming vegetables wanda daga bisani za a haɗa su da wani dressing na musamman don dandano.

Jagoran Abinci da Recipe na Bryan Johnson

Koyi fa'idodin Bryan Johnson Blueprint Diet, wanda ya ƙunshi abinci guda uku masu gina jiki a rana: Super Veggie da Nutty Pudding tare da canjin abinci na uku.

Bayani akan shirin abinci da fa'idodinsa

Shirin abincin Super Veggie Bryan Johnson yana mai da hankali kan cin abinci guda uku a rana, kowanne cike da kayan lambu, gyada, iri, da berries. Wannan shirin abincin da aka gina akan tsire-tsire an tsara shi don bayar da 100% gina jiki a cikin ɗaya daga cikin abincin yau da kullum yayin haɗa azumi na sa'o'i 23 don ƙarin fa'idodin lafiya.

Shirin abincin yana mai da hankali kan recipes masu gina jiki kamar Super Veggie da Nutty Pudding wanda ke bayar da haɗin gwiwa na superfoods masu arziki a cikin gina jiki.

Cin wannan hanyar na iya haifar da fa'idodin lafiya da dama kamar ƙarin matakan kuzari, ingantaccen narkar da abinci, da ingantaccen lafiyar gaba ɗaya. Yana goyon bayan tsufa mai lafiya ta hanyar mai da hankali kan abinci masu kyau fiye da waɗanda aka sarrafa.

Masu bi na iya fuskantar rage nauyi da jin ƙarin kuzari saboda yawan gina jiki na waɗannan abincin vegan. Jagorar kuma tana ƙunshe da canje-canje kamar abincin Classic Bryan ko abincin Blueberry Bliss don ci gaba da jin daɗin abinci yayin da ake bin tsarin hana tsufa.

Abinci guda uku a rana: Super Veggie da Nutty Pudding, da canjin abinci na uku

Fara ranar ku da Super Veggie da Nutty Pudding, sannan kuma ku bi da cikin abinci na uku mai bambanci wanda aka cika da kayan lambu, gyada, iri, da berries.

1. Abincin Super Veggie yana ƙunshe da black lentils, broccoli, cauliflower, da shiitake ko maitake mushrooms - wata babbar tushen gina jiki na tsire-tsire.
2. Nutty Pudding yana bayar da kyautar da ta dace da dandano da gina jiki wanda aka yi daga abubuwan da suka dace kamar oats, gyada, da iri don kuzari mai dorewa.
3. Canjin abinci na uku yana bayar da sassauci don ƙirƙirar abinci masu dandano ta amfani da kayan lambu masu launin fata, gyada masu arziki a cikin furotin, iri masu tarin antioxidants, da berries masu haske.
4. Shirin abincin Bryan Johnson yana mai da hankali kan bambanci da gina jiki a kowanne abinci don tallafawa lafiyar gaba ɗaya da tsawon lokaci.

Yadda Ake Girka Super Veggie na Bryan Johnson

Koyi yadda ake shirya Super Veggie na Bryan Johnson tare da sabbin, lafiyayyun abubuwa da hanyoyin girki masu sauƙi. Koyi game da bambancin dandano da fa'idodin gina jiki na wannan abincin da aka gina akan tsire-tsire.

Abubuwan da ake bukata da hanyoyin shiryawa

Don shirya Super Veggie na Bryan Johnson, kuna buƙatar abubuwan da ke ƙasa:

1. Black lentils, wanda aka san su da yawan furotin da fiber.
2. Broccoli, wanda aka cika da vitamins K da C, da kuma fiber.
3. Cauliflower, mai arziki a cikin antioxidants da kyakkyawan tushen choline.
4. Shiitake ko maitake mushrooms, waɗanda suke ƙananan calories da kuma yawan minerals.
5. Wanke black lentils sosai kuma a jika su na kusan minti 30.
6. Yanka broccoli da cauliflower zuwa florets.
7. Yanka shiitake ko maitake mushrooms.
8. Daure black lentils da aka jika har sai sun yi laushi, sannan a zubar da ruwa mai yawa.
9. A cikin wani tukunyar daban, sauté mushrooms har sai sun yi laushi kaɗan.
10. Ƙara broccoli da cauliflower a cikin tukunyar kuma a dafa har sai sun yi laushi - crispy.

Haɗa abincin

Don haɗa Super Veggie, tara black lentils, broccoli, cauliflower, da shiitake ko maitake mushrooms.

1. Wanke kofin 1 na black lentils kuma a dafa a cikin kofuna 2 na ruwa na kusan 20 - 25 mintuna.
2. Steam kofin 1 na florets broccoli da cauliflower har sai sun yi laushi - crispy.
3. Sauté yankan shiitake ko maitake mushrooms a cikin man zaitun har sai sun yi zinariya.
4. Haɗa lentils da aka dafa, kayan lambu da aka steam, da mushrooms da aka sauté a cikin kwano.
5. Fesa tare da dressing na musamman na Bryan Johnson wanda aka yi daga man zaitun, ruwan lemun tsami, da sabbin ganyayyaki.
6. Juya a hankali don rufe kayan lambu da kyau.
7. Fitar da Super Veggie a matsayin babban abinci mai gina jiki ko abincin gefe mai dandano tare da canjin abincin da kuka fi so.

Bambancin dandano

Jagoran Super Veggie Bryan Johnson Ultimate yana bayar da fitar dandano tare da rich da earthy profile. Abincin, wanda aka haɗa da black lentils, broccoli, cauliflower, da shiitake ko maitake mushrooms, yana haɗa nutty daga lentils tare da umami taste na mushrooms.

Bugu da ƙari, canjin abinci na uku wanda ke ƙunshe da kayan lambu, gyada, iri, da berries yana kawo sabbin dandano masu 'ya'yan itace don ƙara wa kyawun dandano na Super Veggie. Wannan haɗin dandano yana dace da girki mai kula da lafiya da ra'ayoyin cin abinci mai tsabta yayin bayar da ƙwarewar dandano ta musamman ga waɗanda ke kan shirin abinci na vegetarian ko vegan.

Haɗa waɗannan abubuwan cikin abincin yau da kullum ba kawai yana bayar da zaɓuɓɓukan gina jiki na tsire-tsire ba har ma yana ba da gudummawa ga tsarin abinci na hana tsufa da tafiya mai tsawo gaba ɗaya. Tare da mai da hankali na Bryan Johnson kan 100% gina jiki a cikin abinci guda ɗaya ta hanyar wannan haɗin dandano mai haske, mutane na iya ƙara lafiyarsu tare da kowanne ɗanɗano mai daɗi ba tare da rage dandano ko ƙimar gina jiki ba.

Kwayoyin gina jiki da Motsa jiki

Koyi game da kwayoyin gina jiki da aka ba da shawarar don haɗa da Super Veggie Bryan Johnson diet, tare da shirin motsa jiki na yau da kullum don tallafawa lafiyar ku.

Kwayoyin gina jiki da aka ba da shawarar

Don tallafawa shirin abincin Bryan Johnson, an ba da shawarar waɗannan kwayoyin gina jiki:

1. Omega-3 Fatty Acids: Ana samun su a cikin man kifi ko kwayoyin gina jiki na algae, omega-3s suna taimakawa wajen rage kumburi da tallafawa lafiyar zuciya.
2. Vitamin D: Muhimmi don lafiyar ƙashi da aikin garkuwar jiki, musamman ga waɗanda ke da ƙarancin hasken rana.
3. B12: Muhimmi ga vegetarians saboda yawanci ana samun sa a cikin kayayyakin dabbobi, kwayar B12 na iya hana rashin lafiya.
4. Iron: Musamman mai mahimmanci ga abincin vegetarian, kwayar iron na iya tabbatar da isasshen mataki a cikin jiki.
5. Probiotics: Waɗannan kwayoyin cuta masu amfani suna tallafawa lafiyar hanji da narkar da abinci, ana samun su a cikin nau'in kwayoyin gina jiki ko ta hanyar abinci masu tsami kamar yogurt.
6. Zinc: Muhimmi don aikin garkuwar jiki da warkar da raunuka, kwayar zinc na iya zama mai amfani ga vegetarians.
7. Magnesium: Yana tallafawa aikin tsoka da jijiyoyi da kuma taimakawa wajen daidaita matakan sukari a cikin jini, wanda za a iya ƙara idan an buƙata.
8. Calcium: Don lafiyar ƙashi, musamman idan kayayyakin madara sun yi ƙanƙanta a cikin abinci.
9. Green Tea Extract: Mai arziki a cikin antioxidants kuma yana iya samun fa'idodi ga metabolism da sarrafa nauyi.

Shirin motsa jiki na yau da kullum

Shirin motsa jiki na yau da kullum na Bryan Johnson:

• Yana haɗa haɗin cardio da horon ƙarfi don kula da lafiyar da tsawon lokaci.
• Ya haɗa da horon tsawon lokaci mai ƙarfi (HIIT) don ƙara metabolism da inganta ƙarfin zuciya.
• Yana haɗa yoga ko Pilates don sassauci, daidaito, da rage damuwa.
• Yana ƙunshe da ayyukan waje kamar hawa ko hawa keke don kasancewa mai aiki da jin daɗin fa'idodin yanayi.
• Yana amfani da horon juriya tare da motsa jiki na jiki da nauyin kyauta don gina ƙarfi da tsara jiki.
• Yana mai da hankali kan isasshen hutu da lokacin warkewa don hana ƙarin horo da inganta lafiyar gaba ɗaya.

Kammalawa: Ƙara Lafiyarku da Shirin Abincin Super Veggie Bryan Johnson.

Inganta lafiyarku tare da Jagoran Ultimate na Bryan Johnson. Sauƙaƙe shirya abinci da ƙara gina jiki ba tare da wahala ba. Karɓi tasirin abincin da aka gina akan tsire-tsire don koshin lafiya da tsawon lokaci.

Fara mataki na farko zuwa lafiyayyan salon rayuwa a yau. Bincika sabbin dandano da ciyar da jikinka tare da Shirin Abincin Super Veggie na Bryan Johnson. Fitar da ƙarfin cin abinci mai gina jiki don makomar mai haske!

Tambayoyi

1. Menene Jagoran Ultimate na Super Veggie Bryan Johnson?

Jagoran Ultimate na Super Veggie Bryan Johnson littafi ne wanda ke bayar da recipes na tsire-tsire da shirin abinci mai lafiya don abinci marasa nama.

2. Shin zan iya samun sauƙin shirya abinci a cikin wannan jagorar?

Eh, jagorar tana da matakai masu sauƙi don yin abincin da aka gina akan tsire-tsire, gami da snacks masu gina jiki kamar recipes na nutty pudding.

3. Shin akwai recipes na superfood a cikin jagorar?

Tabbas! Za ku sami ra'ayoyi da yawa na abinci na kayan lambu da gyada waɗanda suke da dadi da kuma cike da gina jiki.

4. Shin abincin daga jagorar yana da kyau ga vegans?

Tabbas! Kowanne recipe yana dace da abincin vegan, don haka yana da kyau don cin abinci lafiya ba tare da kowanne kayayyakin dabbobi ba.

5. Shin wannan jagorar ta ultimate tana taimakawa wajen rage nauyi?

Biyayya ga shirin abinci mai lafiya a cikin wannan jagorar na iya haifar da cin abinci mai gina jiki wanda zai iya taimakawa wajen cimma burin rage nauyi.