The concept itself is extremely complex, thus the content of the brochure merely attempts a brief presentation of the main aspects of a healthy lifestyle. The innovation is that, unlike other publications which offer the latest discoveries in this area of interest, the teachers and students involved ask you to go back in time to find out that, surprisingly, what people knew 80 years ago intuitively, science is telling us today.
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The purpose of the brochure is to raise awareness on the importance of a healthy lifestyle and to encourage students to make a change in their own lives, thus passing on the information to those around them, for a greater impact. It s in your DNA 1. What our DNA says 1. What nutritionists recommend 2. Let s get proactive 2.
Recipes 2. Chicory coffee 2. Cornbread 2. Ways of cooking healthy food 3. Steaming 3. Stir-frying 3. Broiling 4. Do s and don ts for a healthy life 5. Jamie Oliver s 10 steps for a heathy life 6. Bibliography 5 1. It s in your DNA The world we live in is more and more concerned with healthy eating.
The amount of information on this topic is impressive: books, TV shows, nutritional experts etc. Our students have found that the key to healthy eating is within us! It s in our DNA, we just need to rediscover it. For this purpose we have interviewed our great grandmothers to find out what their daily eating routine was.
Let s get proactive Buy only seasonal fruit and vegetables Buy from your local producers Grow a small veggie garden on school premises Use the crop in canteens Include gardening classes, healthy eating and cooking classes in the curriculum Involve students in cooking in canteens thus reducing personnel cost PAGE 3 OF 14 8 2.
Recipies A few simple traditional Romanian recipes that will make you rediscover ingredients, long forgotten by modern society. Chicory coffee Cornbread Stinging nettle soup 2.
Steaming Steaming is, simply, cooking food in an enclosed environment infused with steam. You can steam in a variety of ways: with a covered, perforated basket that rests above a pot of boiling water; with a parchment wrapper or foil; with Chinese bamboo steamers that stack on top of a wok; and with convenient electric steamers.
Steaming cooks and seals in flavor, eliminating the need for added fats during preparation. It also ciclul de viață al parazitului giardiei nutrients better than any other cooking method except microwaving. It's perfect for fish and shellfish because it doesn't dry out the delicate flesh.
Halibut, cod and snapper steam particularly well. Best candidates Vegetables such as asparagus, zucchini and green beans, pears, chicken breasts, fish fillets and shellfish. Cooking tip To steam on top of the stove, simply bring water to a boil in your selected stove-top steamer, reduce heat so that a strong simmer sends steam escaping, add food to the steaming compartment, cover with a lid, and begin timing.
Try this Flavoring is as simple as a twist of lemon. Steam one fish fillet by wrapping it in foil with a few garlic cloves, grated fresh ginger, onion and basil leaves. After squeezing fresh lemon juice over the fish, wrap it closed and place in a steamer basket.
Bring 2 liters of water to a boil in a pot, put basket over water and cover. Steam for about 6 minutes Stir-frying Cooking at a very high heat for a very short time is the essence of stir-frying.
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Because food is cooked so quickly, it should be cut into small, uniform pieces to ensure every ingredient is cooked thoroughly. This is another method that requires your full attention, as continuous stirring and sometimes tossing of the ingredients are necessary to prevent food from sticking to the pan. The best way to stir-fry is in a wok.
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The sloping sides and rounded bottom are specially designed so food can be quickly browned in the "belly" of the pan and then moved up to the sides, where it finishes cooking more slowly. Traditionally, Chinese woks are cast iron and take a while to heat up. Most woks today are made of carbon steel, 21 day detox diet plan pdf heats up and cools down more quickly.
The wok is placed on a metal ring which sits over the burner. When it's very hot, oil is added, followed by the food. Best candidates Broccoli, cabbage, eggplant, bell peppers, mushrooms, pork, chicken, shrimp, scallops and tofu. Cooking tips Be prepared. Vegetables should be properly diced or chopped; meats should be trimmed of fat and sliced.
Spices should be laid out on a plate and ready to go. If cooking a meat and vegetable dish, brown meat first, then push it to the sides of the wok before adding veggies.
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Use extra-virgin olive oil from a spray pump to coat your wok. Broiling One of the simplest of all cooking methods, broiling cooks by exposing food to direct heat in an electric or gas stove, usually in the bottom drawer of the oven. It renders the same results as grilling, but in grilling the heat comes from below, while in broiling it comes from above. Because the heat is constant, all you really need to do is move the food closer to or farther from the flame depending on how you like your food cooked.
That means the thinner the cut of food, the closer the heat source should be so it quickly sears the surface of the food, leaving the interior less done. Because broiling 21 day detox diet plan pdf a dry-heat method of cooking which means no additional oillean cuts of beef and chicken work best when marinated first or basted during cooking.
Best candidates Salmon, chicken, cornish game hen, bell pepper, summer squash, zucchini and onion.
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Cooking tips Always preheat the broiler for 30 minutes with the rack in place so foods can be seared quickly. For bone-in chicken, allow about 15 minutes per pound. Turn all foods halfway through cooking time. To sear food, place it 1 inch below a preheated broiler for minutes per side. For easy clean-up, line your broiler pan with foil. Try this For extra flavor and to keep food from drying out, marinate lean cuts and even vegetables an hour beforehand.
Fresh fish, and fish tinned in water. Eggs 3 4 a week. Lean meat chicken, turkey. Small amounts of preparate de melc și pelin oils and spreads such as olive oil and rapeseed oil. Cottage cheese. Home-made soups and stocks.
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Whole-grain breakfast cereals, such as porridge and unsweetened muesli. Reduce Salt just use a little in cooking but not at table. Fish tinned in brine and smoked fish.