Chia mbeu
Zvakandinakira
Ichi chibereko chine herbaceous chine mapuroteni, fiber, calcium uye omega-3 fatty acids, asi ichive yakaderera mumakori. Mbeu dzeChia hadzingosimudzira kufamba kwakanaka chete, asiwo dzinounza kunzwa kwekuguta.
Ndinodzibika sei?
Ingowedzera ku yogurt, smoothie kana ndiro.
Kune gourmet yechando smoothie, iwe unogona kusanganisa bhanana uye peari mu 60 cl yemukaka wemarumondi, wobva wawedzera maspuniki maviri embeu dzechia. Enjoy!
Mbeu dzefilakisi
Zvakandinakira
Zviyo izvi zvinobva kune fiber, rubatsiro rwakanaka pakurwisa kuvimbiswa. Izvo zvine magnesium yekurwisa kushushikana, omega 3 uye 6 fatty acids, inobatsira pachiyero chemoyo. Mukuwedzera, ivo vakapfuma mu vitamin B9 (folic acid), inokosha panguva yekuzvitakura.
Ndinodzibika sei?
Kuwedzera muyoghurt, saladi, soups ...
Kune müesli inosimbisa: mundiro, wedzera oatmeal, plain yoghurt, chitsama cheblueberries, maarmond mashoma uye kusasa nembeu yeflakisi.
Spirulina
Zvakandinakira
Iyi microalgae yemvura yakachena yakazara neprotein (57 gramu pa100 gramu). Iine yakakosha mafuta acids, uye chlorophyll inosimudzira kutorwa kwesimbi. Panguva yekuzvitakura nekuyamwisa, tsvaga mazano kuna chiremba wako.
Ndinoibika sei?
Mune fomu yehupfu, inowedzerwa nyore kune yogurt, smoothie kana ndiro.
Kune pepsy vinaigrette: isa 2 mashupuni emafuta omuorivhi, 1 lime juice, 1 shallot mumatsetse, munyu, pepper uye 1 teaspoon ye spirulina.
Azuki bhinzi
Zvakandinakira
Legume iyi inopa mafibhi anogayiwa anosimudzira kufamba kwakanaka uye anomisa zvishuwo zvakakura. Azuki bhinzi ine mavhitamini nemamineral (vitamin B9, phosphorus, calcium, iron…).
Ndinoibika sei?
Kune vegan saladi: bika 200 g yebhinzi uye 100 g yequinoa, dhonza uye usuke. Mundiro yesaladhi, wedzera hanyanisi, avocado uye yakapwanyika cashews. Nyora ne soy muto uye rapeseed mafuta, pini yepini inotapira, munyu uye mhiripiri.
koko
Zvakandinakira
Ziviso kune gourmets, ine simba antioxidant kuchengetedza maseru edu nekuti ine yakawanda flavonoids uye polyphenols. Inopawo zvakawanda zvicherwa (magnesium, potassium, phosphorus, zinc, etc.). Mugodhi wemabhenefiti!
Ndinoibika sei?
Recipe yekeke isingarasikirwe: kurova mazai matanhatu ne 6 g shuga, ipapo 150 g yeupfu. Wedzera 70 g yechokoti yakasviba yakanyungudutswa ne 200 g yebhota. Bika pa 200 ° C kwemaminitsi makumi maviri nemashanu. Nokuda kwepamusoro, nyungudusa 180 g yechokoti yakasviba ne 25 g yebhotela, dururira pamusoro pekeke.
Tsvaga zvimwe zvekudya zvepamusoro mu "My 50 super foods +1", naCaroline Balma-Chaminadour, ed. Vechidiki.