Iwo gumi nemaviri ekubika akanakisa ekugadzira nembeu dzechia

Wagadzirira here "hutano" adventure? Uri kutsvaga mabikirwo ekutanga anozopa muviri wako kugara zvakanaka kwaunofanirwa? Unoziva here chimiro chitsva ichi chinonzi chia?

Sevamwe vese, ndakatsvaga painternet nzira dzekuvandudza hutano hwangu nekudya kwangu ndikasangana nekamhuka kanoda kuziva kanonzi. chia mbeu.

Ini ndakambokahadzika pakutanga asi ndakazviedza ndokuona mabhenefiti anoshamisa embeu diki idzi.

Ndakakusarudzira 12 mabikirwo izvo zvinomutsa kuravira kwako uchikudzidzisa kuti uwane chikafu chine hutano.

Asi chekutanga, chii chinonzi chia seed?

Zvakadini nekuziva iyi mbeu yechia kubva kuMexico nePeru? Ichi chirimwa kubva kumhuri yevachenjeri, yakanzi "Kia", yakanga yatove yakakurumbira zviuru zvemakore apfuura nemaAztec nemaMayans.

Vaidya zuva nezuva vachifunga kuti yakavapa simba renyama nenjere.

Super chikafu, chia yakapfuma mu omega 3, protein, fiber, lipids, antioxidants uye haina gluten. Iyi mhodzi nhema, inoita sepoppy, ine mishonga inoshamisa. (1)

Kubatsira kukuru kwechia ndiko kudzvinyirira mhedzisiro yayo. Saka kwete, haisi mhodzi yechishamiso inoita kuti uremerwe uremu, asi mhedzisiro yayo inogutsa ichakubatsira zvakanyanya kudzikamisa zvishuwo zvako zvishoma.

Chia inonyanya kukurudzirwa kune vatambi nekuti inzvimbo yesimba inodzora shuga uye inosimudzira hydration yekupora tsandanyama.

Mabikirwo akanakisa ane mhodzi dzechia

Kubatsira ne chia ndechekuti inogona kuzadzisa chero ndiro. Kuti uve nechokwadi chekugoverwa kwezuva nezuva (kwete kupfuura 2 tbsp), kana iwe usina nguva yekuibatanidza muresipi, ingoiwedzera kune yogati, muto kana saladhi.

Kusvusvura kweshasha, ndinobika “porridge yehusiku” nechia. Husiku hwakapfuura, ndinogadzirira nezve 40g ye oatmeal uye teaspoon ye chia mukapu, kufukidza nemukaka uye regai kumira mufiriji.

Mangwana acho ndakawana porridge randakaisa huchi nevoila.

Asi ini handisi kuzokuita kuti unzwe kupera simba uye ndinokurudzira kuti uwane pamwe chete mabikirwo atinogona kugadzirira nemhodzi idzi.

Zvinotapira zvekubika

Le pudding chia

kana mukaka wemuriwo waunosarudza kana sirasi yemepu, muto weagave

• Sanganisa 2 tbsp yemhodzi dzechia ne200 ml yemukaka wekokonati (kana mukaka wemuriwo waunosarudza) uye 1 tsp yeuchi (kana maple syrup, agave syrup).

• Ronga mune maviri verrines, regai kumira mufiriji kwemaawa akawanda

• Wedzera michero yaunosarudza pamusoro. Mufaro wakachena!

Chocolate uye chia seed muffins

• Sungai 2 mabhanana akaibva mundiro

• Wedzera 2 mazai uye sanganisa zvakanaka

• Wedzera 220 g yehupfu, 40 g yeshuga, 2 maspuni echia, 1/2 sacheti yehupfu hwebibiki, 1 tsp ye100% cocoa poda uye sanganisa.

• Dururira mu muffin tins 180 ° C Th.6 kweinenge 25 min.

Mabhora emagetsi

• Sanganisa 250 g yemazuva uye 2 maspuni ekokonati mafuta kusvikira wawana paste.

• Wobva wawedzera 2 maspuni embeu dzechia, 80 g yeoatmeal uye zvichienderana nekuravira kwako maarumondi, macashews, sunflower kana mhodzi dzesquash, nezvimwewo, chero mhodzi dzakatenderedza. 180 g.

• Sanganisa zvese kuti uwane mukanyiwa wakanaka wauchazoshanda kugadzira mabhora.

• Sezvaunoda, kungurusa aya mabhora musesame mhodzi, grated kokonati kana 100% cocoa chokoreti poda.

• Zviise mufiriji kwemaawa akawanda wozozvichengeta mubhokisi risina mhepo kwemavhiki matatu. Idya scoop mangwanani kana mutambo usati waitwa, iwo akanakira kuwedzera simba rako asiwo anotapira kwazvo saka usanyanya kukara. (3)

Pancakes ane hutano nemhodzi dzechia

Kune vanhu vaviri:

• Mu blender isa 1 tsp yeoat bran kana seni, sanganisa oatmeal kuti uwane hupfu, mazai maviri, 2 mabhanana akaibva kwazvo, 2 maspuni emhodzi dzechia uye 2 hupfu hwekubikisa.

• Sakanidza zvose kusvikira homogeneous paste inowanikwa.

• Pisa pani yako, wedzera kokonati mafuta uye udira gadziriro

• Dzvora mapanikake nemaple syrup kana uchi, wedzera muchero uye heino kudya kwemangwanani kunonakidza uye kusina mhosva.

Peanut butter uye chia seed cookies

• Mundiro yesaladhi, sanganisa 220 g yenzungu ruomba, crunchy kana yakatsetseka sezvaunoda, 1 teaspoon yeunsweetened cocoa powder, 1 kipuni yemhodzi dzechia uye zai.

• Gadzira mabhora madiki, gadzira zvishoma uye uaise pahomwe yekubika yakavharwa nepepa rekubika.

• Inenge 10 min pa 180 ° C. Zano rangu diki: tora makuki ako kubva muchoto achiri akapfava zvishoma.

  Makuki anoomesa nekukasira pakutonhodza saka kana ukamirira kusvika aoma panguva yekubika, zvinosuruvarisa kuti unopedzisira wava nemapavers asingadyike.

Mwana wangu minimini

iyo creaky granola

cashew, pecan, nezvimwewo.

• Mundiro yesaladhi, sanganisa 100g yeoatmeal, 20g yearumondi, 20g yemarnuts (cashew, pecan, etc.), 1 teaspoon yemhodzi dzechia, 1 tbsp yeuchi uye 2 maspuniji emafuta ekokonati.

  Kana chishuwo chechokoreti chikauya kuzokwenya kuravira kwako, wedzerawo mashoma matema machipisi.

• Paridza kugadzirira pane pepa rekubheka rakafukidzwa nebepa rekubheka, anenge 15 min pa 180 ° C.

• Rambidza magranola ekutengesa uye mueslis azere neshuga uye zvinowedzera zvinopesana nezvaunoudzwa. Homemade zviri nani, handiti?

Savory resipi

Vegetarian dumplings nemhodzi dzechia

Kune gumi nematanhatu meatballs

• Cheka 3 eggplant muhafu, crisscross nyama, bhurasha nemafuta omuorivhi uye 30 min muchoto pa 180 ° C.

• Zvichakadaro, sora 2 maspuni echia mu3 maspuni emvura kwemaminitsi gumi

• Mundiro yesaladhi, sanganisa nyama yema eggplant ne 2 tbsp yematomatisi puree, 60g yeoatmeal, 45g yezvimedu zvechingwa, garlic yakamanikidzwa, hanyanisi yakagurwa zvakanaka, munyu, mhiripiri uye uise parutivi kwemaminitsi makumi maviri mufiriji.

• Gadzira mabhora enyama ayo iwe uchaputira zvinyoronyoro mutomato muto wakashongedzwa neProvence herbs.

Striped pen nemhodzi dzechia

• Bika 400 g yepenne rigate uye uibvise.

• Mune pani inopisa, wedzera mafuta omuorivhi, pasta uye 100 g ye wrung-out arugula. Sanganisa uye rega kumisa kweminiti imwe.

• Zvimba 2 maspuni embeu dzechia mu3 maspuni emvura kwemaminetsi gumi.

• Wedzera mbeu kune penne uye arugula musanganiswa. Munyu, pepper uye kusanganisa. Bvisa kubva pakupisa uye usasa neParmesan.

Yakakangwa salmon steak nemhodzi

• Mundiro, sanganisa 1 teaspoon yemasitadhi ne 2 tbsp yemafuta omuorivhi.

• Geza 4 salmon steaks nemusanganiswa uyu woumburudza musanganiswa we 2 tbsp yemhodzi ye sesame uye 2 maspupu yemhodzi dzechia, uchidzvanya pasi zvakanaka kuti musanganiswa ubate.

• Bika ndiro muchoto pa220 ° C. Mazano maduku: shandisa ndiro iyi ne tagliatelle, karoti uye zucchini nokuda kwekudya kwakanaka kwazvo.

Petite zano

Zucchini flan nembeu

• Cheka 1 kg ye zucchini muzvidimbu zvitete zvikuru uchishandisa mandolin uye uzvibike kwemaminitsi gumi mumvura ine munyu.

• Mundiro yesaladhi, sanganisa hanyanisi, 1 tbsp mafuta omuorivhi, parsley, mazai matatu uye 3 g yemascarpone.

• Muchidimbu chechidimbu, isa zucchini yakasvibiswa uye udururire musanganiswa wezai.

• Mwaya zvose ne 4 tbsp yemhodzi dze chia uye gadzira kwemaminitsi makumi matatu pa 30 ° C.

Mbatata pancake ne chia

• Mundiro yesaladhi, vhara 4 tbsp yemhodzi dzechia nekapu yemvura uye ita kuti zvizvimbe.

• Zvichakadaro bika 2 mbatatisi hombe, rega kutonhoresa, svuura uye pwanya.

• Sakanidza mbatatisi, mbeu dzechia, parsley ne 30 g ye grated cheese.

• Chengetedza maminitsi makumi matatu mufiriji.

• Gadzira mapanikake uye svuura iwo mumafuta omuorivhi.

Boulghour kana chia

• Soak 2 tbsp ye chia mumvura kwemaminitsi makumi matatu.

• Bika bulgur kweinenge 20 min, idonhe uye rega itonhorere.

• Mundiro, sanganisa chia yakanyungudutswa uye bulgur yakanyungudutswa, wobva wawedzera mint, parsley, chives, 1 hanyanisi uye chitsama che arugula.

• Munyu uye mhiripiri, wedzera dashi remutimu uye dash yemafuta omuorivhi.

• Sekutanga kana seanoperekedza, zvinovimbiswa kubudirira nevaenzi vako.

Mvura nembeu dzechia zvekunwa zvakanaka

Simba rembeu dzechia harigumire pakudya kwako sezvo vakadzi vadiki ava vanozvikokawo mugirazi rako remvura.

Paunotanga hupenyu "hune hutano", tinotaura newe zvakawanda nezve "detox mvura“, Unoziva zvinwiwa zviya nemvura nemichero minyoro kana makwenzi? Asi wakambonzwa nezve iyi diki yembeu yechia resipi?

Diki bhonasi resipi, kungonakidzwa kwako.

Fresh split

• Mugirazi hombe remvura, isa 1 tsp yembeu ye chia, sanganisa uye rega kumira 5 min.

• Wobva wawedzera muto weimwe ndimu kana 1/2 ndimu uye 2 clementines.

• Wobva wawedzera 1 teaspoon yeagave syrup kana uchi uye sanganisa zvakare.

• Rega kumira kwemaminetsi gumi uye wedzera ice cubes kuti unakirwe. (10)

Sezvakaita nemvura ye detox, zvinokwanisika kuwedzera michero yose yaunoda mune yako kupatsanurwa kutsva. Shingai kushandisa zvinonaka zvitsva!

Sezvawaona, mhodzi dzechia dzine mabhenefiti asingaverengeki kumuviri wako. Chero bedzi iwe usingapfuure maspuni maviri pazuva, ivo vanogona chete kukutungamirira kune iyo "hutano" hupenyu hunodiwa.

Ese aya mabikirwo anongori muchidimbu uye zviri kwauri kuti urege fungidziro yako ichimhanya. Rega kusika kwako kumhanye uye kusiyanisa ndiro. Kana paine chinhu chimwe chete chaunofanira kuyeuka ndechekuti: KUFANANA!

Mazano madiki ekupedzisira:

Nekuda kwehuwandu hwayo hwefiber, paunotanga kudya chia, unogona kunzwa kusagadzikana mudumbu.chirwere) Usazeze kuderedza mashandisiro ako kana dambudziko rikaramba riripo.

Uyewo yeuka kuti tiri kutaura nezvembeu uye naizvozvo, chia inoodzwa mwoyo zvakasimba kune vanhu vanototambura neallergies kune dzimwe mbeu kana kuti nzungu.