If you want to feel good, focus on friendly foods at the table microbiota. Formed by microorganisms divided into bacteria, virus e yeast, for the most part harmless, the gut microbiota contributes to welfare of the organism in different ways:
for example, provides energies e various vitamins, make your natural stronger defense system, modulates sense of hunger and visits to the toilet. Not only that: some bacteria of the microbiota are also very important for the metabolism. Do you want to follow the right meal plan?
Here is the weekly program proposed by the dietician Amber Ciliberto.
Monday
Breakfast
A plain yogurt with oat flakes
Snack
Nuts (e.g. nuts)
Lunch
Brown rice with courgettes and peas
Snack
Fresh seasonal fruit salad
Price
Grilled chicken breast with grilled vegetables
and wholemeal bread
Tuesday
Breakfast
Kombucha tea with wholemeal rusks
and raspberry jam
Snack
Ananas
Lunch
Quinoa risotto with radicchio
Snack
dried fruit (e.g. cashews)
Price
Salmon with artichoke cream and potatoes
Wednesday
Breakfast
Toast with bitter orange marmalade and coffee
Snack
A banana
Lunch
Wholemeal spaghetti with sardines and a side of pan-fried catalonia
Snack
A white yogurt 0,1% with dried fruit
Price
Omelette with leeks and potatoes and a side of spinach
Thursday
Breakfast
Kefir with oat flakes and blueberries
Snack
Two kiwis
Lunch
Baked sea bass fillet with herbs, vegetables
in pinzimonio and crunchy wholemeal bread
Snack
Nuts (e.g. almonds)
Price
Cream of pumpkin and carrots with wholemeal croutons
Friday
Breakfast
Porridge with oat flakes, apple and cinnamon
Snack
Extract of fennel, apple, celery, ginger
Lunch
Steamed cod with a side of baked vegetables
and wholemeal bread
Snack
One white yogurt 0,1%
Price
Cream of peeled red lentils, pumpkin and ginger
Saturday
Breakfast
Toasted wholemeal bread with ricotta and raspberries
Snack
Fresh seasonal fruit salad
Lunch
Spelled with vegetables and peeled chickpeas
Snack
Nuts (e.g. Brazilian nuts)
Price
Chicken breast and spinach rolls and basmati rice
with turmeric
Saturday
Breakfast
Pancakes with oatmeal, pecans, red fruits and tea
Snack
20 g of dark chocolate 85%
Lunch
Buckwheat with vegetables and shrimp
Snack
A serving of papaya
Price
Baked swordfish with vegetables and potatoes
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