Autorką dzisiejszego wpisuj jest dietetyczka Ewa, z którą Natalia poznała na… porannej jodze na Woodstocku. I tak od słowa do słowa, od warsztatów do warsztatów – Ewa jest z nami tutaj. Z Jej autorskich wegetariańskich i wegańskich jadłospisów, tydzień w tydzień, korzystają użytkowniczki i użytkownicy naszej Szkoły Jogi online, by móc również budować zdrowie i odporność na talerzu. Zapraszamy do rozgrzewającej lektury!
P.S. Nie czytajcie na głodnego!
Słodycz miodu zmieszana z ostrym smakiem cebuli. Większość z nas zna doskonale tę niezbyt miłą mieszankę smaku i zapachu syropu z cebuli.
Przypominamy sobie o nim jesienią i zimą, kiedy dopadają nas przeziębienia. Zaczynamy szukać cudownych specyfików, które z dnia na dzień wzmocnią naszą odporność. A przecież temat odporności jest dużo szerszy. Tutaj nie chodzi tylko o skłonność do kataru i łykanie witaminy C. Sprawnie działający układ odpornościowy, to nie tylko obrona przed infekcjami, ale i poważnymi chorobami przewlekłymi. O budowaniu odporności warto myśleć codziennie i wzmacniać go prostymi, odżywczymi posiłkami przez cały rok. To co ląduje na naszych talerzach ma przecież ogromny wpływ na nasz układ odpornościowy.
W Tradycyjnej Medycynie Chińskiej koncepcja energii Qi jest bardzo istotna, zwłaszcza wtedy, gdy mówimy o zdrowiu i witalności. To od poziomu naszej energii Qi zależy to, jak często chorujemy.
Energię pozyskujemy z trzech źródeł:
- z energii wrodzonej,
- z energii pożywienia,
- z energii powietrza.
Nie bardzo mamy wpływ na energię wrodzoną, bo to nasz genetyczny zasób, nasze wrodzone predyspozycje. Jakość energii z powietrza możemy częściowo wzmacniać poprzez prawidłowe oddychanie, czyste powietrze i różne techniki oddechowe. Jednak największy wpływ mamy na energię z pożywienia. To jest bardzo dobra wiadomość, bo odporność na talerzu, czyli energia pożywienia stanowi aż 70% całej naszej energii Qi.
Jak zbudować odporność na talerzu? Jak wzmocnić swoją energię?
Każde pożywienie ma swoją wewnętrzną termikę. Jesienią i zimą będziemy sięgać po produkty o neutralnej i ciepłej naturze termicznej. Na naszej liście zakupów warto umieścić: kaszę gryczaną, owies, kaszę jaglaną i dynię, cebulę, por, soczewice czerwoną, mleko kozie, masło, olej sezamowy, figi, morele, winogrono. Warto pamiętać o rozgrzewających przyprawach takich jak anyż, curry, kminek, papryczka chilli. Zimowe herbaty z przyprawami czy herbata z kopru włoskiego to również bardzo dobry pomysł.
Krótko mówiąc: rozgrzewamy się!
Co jeszcze możemy zrobić?
Odporność na talerzu to proste pożywienie bazujące na produktach nieprzetworzonych. Zadbaj więc o dostatek produktów naturalnych, które wspierają budowanie odporności, a nie jej obniżanie!
Sięgaj po produkty fermentowane. To jest najlepszy czas na babcine kiszone ogórki, kapustę, a nawet seler. Szklanka soku z kiszonych buraków, pita regularnie może naprawdę zrobić wiele dobrego dla naszego zdrowia.
Jadaj posiłki roślinne i jeśli to możliwe ogranicz białko zwierzęce do minimum.
Stosuj wysokiej jakości oleje tłoczone na zimno (pamiętaj, by kupować tylko te w ciemnej butelce oraz, by przechowywać je w lodówce).
Niech w twojej kuchni na stałe zagości: imbir, czosnek, cebula, por, miód, produkty pszczelarskie, czarny bez i aronia.
Wykorzystuj przeciwzapalne przyprawy: cynamon cejloński, kurkumę, kumin, goździki i koniecznie czarnuszkę.

Czarnuszka to według mnie najważniejszy składnik tej jesieni – dlaczego?
Te czarne ziarenka świetnie zwalczają grzyby, bakterie i wirusy. Czarnuszka, czy też olej z czarnuszki ma silne działanie przeciwzapalne i przeciwgrzybicze. Czarnuszkę dodaję gdzie tylko mogę. Piekę z nią chleb, posypuję kanapki, wrzucam do zupy, a olej z czarnuszki przed zblendowaniem dolewam do pasty na chleb.

Podzielę się z Wami kilkoma przepisami na jesienne potrawy z czarnuszką!
Potrawy, które fantastycznie rozgrzewają, wzmacniają naszą energię, budują odporność, ale przede wszystkim są proste i pyszne!
W przepisach wykorzystuję pieczoną dynię i marchewkę. Możesz oba te warzywa upiec w tym samym czasie, by od razu przygotować sobie bazę do tych trzech prostych potraw.

Rozgrzewająca zupa z pieczonej dyni i czerwonej soczewicy (przepis na 4 porcje)
Składniki:
- 1 cebula
- 2 ząbki czosnku
- 1 kg pieczonej dyni
- 1 szklanka suchej czerwonej soczewicy
- 1 łyżeczka kuminu
- 1 łyżeczka papryki słodkiej
- 1 łyżeczka papryki ostrej
- płatki chili
- czarnuszka (do posypania na talerzu)
- 1,5 litra wody lub bulionu warzywnego
- 400 ml passaty pomidorowej
- sok z cytryny do smaku
- 1 łyżka oleju rzepakowego
Na dnie dużego garnka rozgrzewamy olej i dokładamy pokrojoną w kostkę cebulę, dynię i czosnek. Smażymy kilka minut, a następnie dodajemy wszystkie przyprawy. Po chwili dokładamy wypłukaną soczewicę oraz bulion warzywny (może być woda i pieprz ziołowy). Gdy soczewica będzie miękka, dodajemy passatę, chwilę jeszcze gotujemy, a następnie wszystko blendujemy na zupę krem. Na talerzu zupę dekorujemy ulubioną czarnuszką.

Hummus z pieczoną dynią i czarnuszką
Składniki:
- 1 szklanka gotowanej ciecierzycy
- 1 szklanka pieczonej dyni
- 1 łyżka oleju z czarnuszki
- 2 ząbki czosnku
- 1 łyżka pasty sezamowej tahini
- sok z 1 cytryny
- sól, pieprz
- czarnuszka do posypania
Wszystkie składniki blendujemy na gładką masę.

Pasta z pieczonej marchewki
(nie każdemu przypadnie do gustu lekko gorzki smak oleju z czarnuszki, dlatego można jeszcze dodać odrobinę miodu)
Składniki:
- 4 marchewki
- 1 łyżeczka oleju z czarnuszki
- sól, pieprz
- pasta z chilli – harissa (dostępna na sklepowych działach „Kuchnie Świata”)
- cynamon
- kardamon
- kumin
- czarnuszka
- sok z cytryny
- (opcjonalnie) miód
4 spore marchewki posmaruj olejem rzepakowym i piecz w piekarniku 180 stopni przez 35 minut. Po przestudzeniu zblenduj upieczone marchewki z dodatkiem soku z cytryny, odrobiny soli, pieprzu, szczypty harissy, cynamonu, kardamonu, kuminu i jednej łyżeczki oleju z czarnuszki. Pastę posyp czarnuszką.
Odporności nie zbudujemy z dnia na dzień, stosując od czasu do czasu czosnek, czarnuszkę czy imbir. Ważne są podstawy, ważny jest nasz styl życia, czyli wszystko to co robimy każdego dnia. Wartościowe posiłki, zdrowy sen, odpoczynek, naturalna aktywność fizyczna, ćwiczenia oddechowe, kontakt z naturą – to są filary naszego zdrowia!
Tak wiele jest w naszych rękach…
Życzę dużo zdrowia,
Ewa Michałowska – Twój dietetyk 🙂
Potrzebujesz więcej uporządkowanego żywieniowego wsparcia?
Kilka słów o autorce naszych planów żywieniowych i tego wpisu:

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Ewa Michałowska
Dietetyk Tradycyjnej Medycyny Chińskiej, doradca żywieniowy w Pracowni Zdrowego Odżywiania, trener rozwoju osobistego i miłośniczka kuchni roślinnej. Jako doradca żywieniowy z kilkuletnim doświadczeniem współpracuję zarówno z osobami indywidualnie, jak również w grupach.
Przeprowadzam konsultacje dietetyczne online. Opracowuję programy żywieniowe dla osób, które chcą zmienić swoje nawyki żywieniowe na zdrowsze.Organizuję warsztaty kulinarne i dietetyczne. Prowadzę zajęcia z promocji zdrowego stylu życia.
Moim celem jest propagowanie zdrowej, prostej kuchni roślinnej.
410 thoughts on “Odporność na talerzu: wzmocnij energię żywności!”
Witam serdecznie.
Mam refluks żołądkowo-przełykowy, który zjada mi szkliwo i powoduje ciągłą chrypkę,kaszel i katar.Podrażniony żółty język i gardło to moja skóra od lat.
Co mogę stosować- jeść, pić żeby temu zapobiegać lub wyleczyć?
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bromiqu 9c0aa8936d https://fathomless-journey-87588.herokuapp.com/Terroirv24X86SiMPLEX-cheat-codes.pdf
wilalfr cbbc620305 https://marketplace.visualstudio.com/items?itemName=DemonK.Bhaiyyaji-Superhit-Movie-Download-Extra-Quality-1080p-Movies
meegpal cbbc620305 https://koiderhitchsa3.artstation.com/projects/146dEZ
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takyreeg 9ff3f182a5 https://www.kaggle.com/code/alskimlipunc/sean-kingston-sean-kingston-full-album-z-eileodil
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alexnest 63b95dad73 https://marketplace.visualstudio.com/items?itemName=9cluddufune.Free-Download-Facebook-Hacker-V19-201280-arndays
fabfen 63b95dad73 https://marketplace.visualstudio.com/items?itemName=p5popjhhi.LINK-Microsoft-Toolkit-232-For-Office-2010-And-Windows
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darpray 63b95dad73 https://marketplace.visualstudio.com/items?itemName=fastbow.VERIFIED-RESIDENT-EVIL-5-DX10-DX9-V100129-13-Trainerrar
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zebpur 63b95dad73 https://marketplace.visualstudio.com/items?itemName=malai96.Serato-DJ-Pro-205-Crack-With-Product-Key-favgabr
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shanpee baf94a4655 https://trello.com/c/eczk4w0K/58-specimen-13-versi%C3%B3n-pirateada
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abyian baf94a4655 https://trello.com/c/0f4hQfe4/33-project-false-versi%C3%B3n-completa-2022
harvyn baf94a4655 https://coub.com/stories/4948908-descargar-balloonatics-version-pirateada-2021
harvyn baf94a4655 https://coub.com/stories/4948908-descargar-balloonatics-version-pirateada-2021
melogol baf94a4655 https://coub.com/stories/4932153-descargar-transcendence-version-completa
lescher baf94a4655 https://coub.com/stories/4907020-chair-f-cking-simulator-version-completa
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chaday baf94a4655 https://coub.com/stories/4960360-descargar-crawl-space-the-mansion-version-completa-gratuita
brelavr baf94a4655 https://www.guilded.gg/softtunearas-Hive/overview/news/PyJP71el
phigav baf94a4655 https://trello.com/c/CZSSmqcB/68-descargar-a-room-beyond-versi%C3%B3n-pirateada
eldsaun baf94a4655 https://trello.com/c/YwYZFEHG/42-descargar-symecu8e-gratuita
mygkail baf94a4655 https://www.guilded.gg/speedlubbaystuts-Generals/overview/news/glbq04VR
reizeva baf94a4655 https://trello.com/c/sbmj9aPQ/57-descargar-omicron-coronavirus-battlegrounds-versi%C3%B3n-completa-gratuita-2021
Kudos for the great article. I am glad I have taken the time to learn this.
raibiby baf94a4655 https://www.guilded.gg/handdistcucmas-Mountaineers/overview/news/jyPM8nqR
vercaid baf94a4655 https://coub.com/stories/4958807-below-the-stone-gratuita
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millynn 5052189a2a http://trenperti.yolasite.com/resources/Refx-Nexus-232-Crack-64-Bitl.pdf
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