Mukati
Breakfast: tinodzikamisa zvigadzirwa zvemaindasitiri
Zviyo, makeke… Tese tinazvo mumakabhadhi edu. Super inoshanda, izvi
Nekudaro, zvigadzirwa izvi zvinofanirwa kudyiwa zvine mwero, sezvo zvinowanzozara neshuga yakawedzerwa.
“Kudya makabhohaidhiretsi akawandisa pakudya kwemangwanani kunogona kukonzera kuwanda kweshuga (shuga yeropa,
shuga muropa), izvo zvinokonzeresa kushuva kwekudya mangwanani uye kuderedza kuisa pfungwa, "anodaro Magali Walkowicz, dietician-nutritionist *. Mukuwedzera, izvi zvikafu zvakagadziriswa zvine zvakawanda zvekuwedzera. Uye iwo anowanzo gadzirwa kubva ku-ultra-yakacheneswa zviyo zvinopa mashoma mavhitamini, zvicherwa kana fiber. "Isu tinotyirawo zvichemo" Kufumiswa nezviyo zvizere ", anoyambira, nekuti izvo zvirimo zvinowanzo kuderera muchokwadi. Imwe musungo wekudzivisa, majusi emichero. Nekuti dzine shuga yakawanda, kunyangwe iri muchero shuga.
Chisvusvuro chemangwanani: protein yesimba
Mazai, ham, chizi… Hatina kunyanya kujaira kuisa mapuroteni pamenyu.
breakfast. Uye zvakadaro, ivo vanobatsira zvikuru panguva ino yezuva. Waiziva here kuti mapuroteni anoita kuti unzwe wakaguta? Izvi zvinodzikamisa njodzi yekudya snacking panguva
mangwanani. Mukuwedzera, ivo vanopa simba rekudzivirira kupomba sitiroko. Nekupa mwana wake kudya kwemangwanani kunonaka, mikana yekuti achanakidzwa nazvo. Kana achida kutapira, tinosarudza zvigadzirwa zvemukaka zvakajeka (yoghurts, cottage cheeses, nezvimwewo) kunyange kana vasina kupfuma muprotein kupfuura cheese. Uye kana tine nguva, tinogadzirira mapakeke kana mapekeke epakutanga akagadzirwa neupfu hwegume (chickpeas, lentils, nezvimwewo). Yakapfuma mumapuroteni emiriwo, inopawo zvicherwa uye mavitamini.
Chii chinwiwa chemangwanani?
Imwe mvura! Tinomupa girazi duku remvura paanongosimuka. Inopa muviri hydrate, zvinyoronyoro inomutsa digestive system nekukurudzira kufamba kwematumbu uye kubvisa
tsvina kubva mukuchenesa kwemukati iyo muviri unoshanda usiku. Mukuwedzera, inwa mvura
anoita zvakanaka pakuita kwenjere. »Magali Walkowicz.
Oilseeds: zvinovaka muviri zvinobatsira zvemangwanani
Maarumondi, walnuts, hazelnuts… akapihwa zvakanaka nemafuta akanaka, akakosha mafuta acids, anonakidza kushanda kwecerebral. "Uyezve, zvidzidzo zvinoratidza kuti kudya mafuta akanaka mangwanani kunoderedza chido chako cheshuga zuva rose," anowedzera kudaro nyanzvi yezvokudya. Kazhinji, mafuta akanaka ari pamenyu yemangwanani. Semuyenzaniso, organic butter inopararira pachingwa chefodya kana dhizi remafuta omuorivhi pachizi nyowani. Asi kwete chete. Mbeu dzemafuta dzakapfumawo muprotein nemaminerals senge magnesium, inobatsira mukurwisa kuneta nekushushikana. Tinoparadzira almond kana hazelnut puree, peanut butter, pazvimedu zvechingwa.
Kuvana vakura, vanopiwa chitsama chemarimondi kana kuti hazelnuts. Uye iwe unogona kuvira yega yoga yoga ne 1 kana 2 tablespoons yealmond powder uye sinamoni shoma.
Breakfast: tinozvironga kwesvondo rese
Kuti udzivise kushungurudzika kwemangwanani, heano mamwe matipi ekugadzirira kudya kwemangwanani kwakanaka uye
kukara. Tinobika neSvondo manheru, keke uye makiki akaoma, vanogona kuva
yakadyiwa kwemazuva mazhinji. Kune marudzi maviri kana matatu embeu dzeoiri, maviri kusvika matatu emhando dzemichero, chingwa chehupfu kana kuti chakawanda chezviyo, organic butter, oilseed purees, mazai uye imwe kana maviri marudzi echizi mumakabati.
Ndechipi chikafu chemangwanani chevana vari pasi pemakore matatu?
Pazera rino, kudya kwemangwanani kunonyanya kugadzirwa kubva kune zvigadzirwa zvemukaka. Tinowedzera maflakes kumukaka wako
yezviyo zvevacheche. Zvino zvichienderana nekuravira kwayo uye zera rayo, zvidimbu zvidiki zvemichero mitsva, zvinonhuwira (sinamoni, vanilla ...). Achakoshesawo yogati kana chizi.
Uye, achadawo kuravira zvaunazvo mundiro yako.
Enda zvako! Inzira yakanaka yokumutsira kuravidza kwake uye kumupa madyiro akanaka.
Zviyo zvemangwanani: tinozvigadzirira kumba
Iye anofarira maindasitiri zviyo!? Zvakajairwa, zvinonaka, zvine crunchy, kunyungudika… Asi unogona kunyatsozvigadzira iwe pachako. Inokurumidza uye inonaka. Recipe yaMagali Walkowicz: sanganisa 50 g yezviyo flakes (buckwheat, oats, spelled, nezvimwewo) ne 250 g yemhodzi dzemafuta (maarumondi, macadamia nuts, nezvimwewo) yakagurwa zvakakangwa, maspuni mana ekokonati mafuta anotsigira kupisa zvakanaka uye chipunu che 4 zvinonhuwira kana vanilla. Zvose zvinoiswa pandiro uye zvinoiswa muchoto pa 4 ° C. kwemaminitsi makumi matatu nemashanu. Rega kutonhorera uye ugare muhari yakavharwa kwemazuva akawanda.
* Munyori we "P'tits Déj uye snacks-shuga shoma", Thierry Soucar editions.