The kiwai - Kukurudzira
Zvakanakira ivo: Imwe hama yekiwi, kiwai inotowedzera vhitamini C. Yakada kuenzana necherry hombe, ine ganda rakatsetseka rinogona kudyiwa, uye nyama yayo yakasvibira ine tsanga nhema. Iyo kiwai inopa fiber kugadzirisa mafambiro, potassium inobatsira kune tsandanyama, B mavhitaminzi anosanganisira B6, yakakosha kuhuropi. Kufanana nekiwi, inogona kudyiwa kubva paudiki pasina kutya kwekusimudzira kusagadzikana.
Ndinoibika sei? Inodyiwa iri mbishi sechikafu chinopa simba uye chinopedza nyota. Kusanganisa nezviyo, saladhi yemichero kana smoothie yekubata tangy. Nokuda kwevhitamini saladhi: isa pa lettuce yakagurwa, zvimedu zvekiwai uye avocado, chibage, maorivhi madema, tuna crumbs uye mazai akaoma. Mwaka nerapeseed mafuta, muto weorenji, mustard, munyu uye mhiripiri.
Goji michero - Kukurudzira
Zvakanakira ivo: Madiki ma berries matsvuku anoita semazambiringa akaomeswa, Goji berries haana kutapira zvakanyanya. Asi azere nemaminerari uye kutsvaga zvinhu zvinotora chikamu mukukura nekukura kwetsandanyama, mapfupa uye maseru akaita secalcium, potasium, mhangura, zinc, iron… Ane zvakare mavhitamini B1, B5 neC.
Ndinodzibika sei? Yakasaswa mumasaladhi ane munyu, vanounza kubata kunotapira zvishoma. Kusanganisa nemaarumondi, walnuts ... yekudya kwevhitamini (chenjerera njodzi dzenzira dzisiri dzevana vadiki). Kune gourmets, recipe yechokoti palettes: nyungudusa 200 g yechokoti yakasviba mubhain-marie. Pachingwa chekubika chakavharwa nepepa rekubika, isa 1 tbsp. kofi yakanyungudutswa chokoreti uye nekukurumidza isa pakati, 1 kana 2 mabheri akachekwa nepakati uye mashoma maarumondi akachekwa. Rega kupora uye unakirwe!
Gweta - Anti-fatigue
Zvakavanakira : Avocado yakanaka sosi ye magnesium, vhitamini B6 uye C, yakakosha pakuwedzera mafuta. Iine zvakare mafiibha anokurudzira kufamba kwakanaka.
Ndinoibika sei? Plain inoperekedzwa nekusvinwa ndimu kuti irege kusviba. Mushanduro inotapira: cheka kuita zvidimbu, dururira lime uye shuga yenzimbe. Kana kuti uwedzere kune saladhi yemichero, uye ita kuti vana vafungidzire kuti "muenzi akavanzika" ndiani. Inofamba zvakanaka nepineapple, lychees uye mango, kana kuti kune tangy kuravira, ine sitirobheri uye raspberries.
Muvhidhiyo: 5 super foods yevana
Mbambaira - Zvekufambisa zvakanaka
Zvakavanakira : Yakanyatsopihwa mufiber, iyo mbatatisi inopa yakanaka kusimudzira kudzora kugaya hurongwa. Inonakidza nekuda kwezvipo zvayo muvhitamini A - yakakosha pakukura kwemapfupa nemazino -, vitamini C uye mhangura ine anti-inflammatory uye anti-infectious action.
Ndinoibika sei? Mune soup uye puree, inopa kunhuhwirira kwakashata kune ndiro. Kuti uwane dhizeti yepakutanga, ipa sweet potato tempura. Peel mbatata, cheka zvimedu, zvinyure mu tempura (kana donut) batter uye fry mumafuta. Vasasa neshuga yenzimbe.
Zai - Kuva muchimiro
Zvakavanakira : Yakanakisa sosi yemapuroteni, mazai anobatsira vana kuwedzera mafuta. Inopawo omega 3 yakakosha pakukura nekushanda kwehuropi, mavhitaminzi A (yekuona uye kusadzivirirwa), D (yehutano hwemapfupa), E (anti-oxidant). Pasina kukanganwa potassium (nervous uye muscular system), magnesium uye calcium. A inofanira kuisa pandiro yegotwe kubva kumwedzi 6-8.
Ndinoibika sei? Kuti upe zvakabikwa zvakanaka usati wasvika mwedzi gumi nemiviri, unogona kubva wabika zvakabikwa, zvakabikwa, se omelet ... Nekudya kwegourmet, sanganisa mu ramekin, zai uye zvishoma creme fraîche uye kubika kwemaminitsi mashomanana muchoto. . ovheni. Delicious !
Wana zvimwe Super foods nemabikirwo azvo mu "My 50 super foods + 1" naCaroline Balma-Chaminadour, ed.Jouvence.