I-kiwai - Kuyavuselela
Kuhle kubo: Umzala wekiwi, i-kiwai inothe nakakhulu nge-vitamin C. Ilingana necherry enkulu, inesikhumba esibushelelezi esingadliwa, futhi inyama yayo iluhlaza okusanhlamvu okumnyama. I-kiwai inikeza i-fiber yokulawula ukuhamba, i-potassium iwusizo emisipha, amavithamini B kuhlanganise ne-B6, ebalulekile ebuchosheni. Njenge-kiwi, ingadliwa kusukela isencane ngaphandle kokwesaba ukukhuthaza ukungezwani komzimba.
Ngiyipheka kanjani? Idliwa iluhlaza njengesidlo esinikeza amandla futhi esiqeda ukoma. Ukuxuba okusanhlamvu, isaladi lesithelo noma i-smoothie ukuze uthole ukuthinta okumnandi. Ukuze uthole isaladi yamavithamini: beka ku-ulethisi oqoshiwe, izingcezu ze-kiwai ne-avocado, ummbila, ama-olives amnyama, imvuthuluka ye-tuna kanye neqanda elibilisiwe. Isizini ngamafutha e-rapeseed, ijusi yewolintshi, lwesinaphi, usawoti kanye nopelepele.
Amajikijolo e-Goji - Kuyavuselela
Kuhle kubo: Amajikijolo amancane abomvu afana namagilebhisi omisiwe, amajikijolo e-Goji awamnandi kakhulu. Kodwa agcwele amaminerali nama-trace elements abamba iqhaza ekukhuleni nasekuthuthukisweni kwemisipha, amathambo namangqamuzana anjenge-calcium, i-potassium, ithusi, i-zinc, insimbi… Aqukethe namavithamini B1, B5 no-C.
Ngizipheka kanjani? Efafazwe ngamasaladi anosawoti, aletha ukuthinta okumnandi kancane. Ukuxuba nama-alimondi, ama-walnuts ... ukuze uthole isidlo esinevithamini (qaphela ubungozi bemigwaqo engalungile ezinganeni ezincane). Ukuze uthole ama-gourmets, iresiphi yama-palettes kashokoledi: ncibilikisa i-200 g yeshokoledi emnyama ku-bain-marie. Ephepheni lokubhaka elimbozwe ngephepha lokubhaka, beka i-tbsp engu-1. ushokoledi oncibilikisiwe wekhofi bese ubeka ngokushesha phakathi nendawo, amajikijolo angu-1 noma ama-2 asikwe phakathi kanye nama-alimondi ambalwa ahlutshiwe. Vumela upholile futhi ujabulele!
Ummeli - Anti-ukukhathala
Kuhle kubo : Ukwatapheya ungumthombo omuhle we-magnesium, uvithamini B6 no-C, obalulekile ekugcwaliseni amafutha. Futhi iqukethe imicu ekhuthaza ukuhamba okuhle.
Ngiyipheka kanjani? Ithafa elihambisana nokukhama kukalamula ukuze kungabi mnyama. Enguqulweni emnandi: yinqume ibe yizicucu, uthele phezu kuka-lime noshukela umoba. Noma wengeze esaladini lesithelo, futhi wenze izingane ziqagele ukuthi ubani “isivakashi esiyimfihlakalo”. Ihambisana kahle nephayinaphu, i-lychees nomango, noma ukunambitheka okumnandi, nama-strawberries nama-raspberries.
Kuvidiyo: 5 ukudla okuphezulu kakhulu kwezingane
Ubhatata - Okokuthutha okuhle
Kuhle kubo : Ihlinzekwa kahle nge-fiber, ubhatata unikeza amandla okulawula isimiso sokugaya ukudla. Kuyathakazelisa iminikelo yayo kuvithamini A - obalulekile ekukhuleni kwamathambo namazinyo -, uvithamini C kanye nethusi elinesenzo sokulwa nokuvuvukala nokulwa namagciwane.
Ngiyipheka kanjani? Esobho ne-puree, inikeza ukunambitheka okungavamile ezitsheni. Ukuze uthole uphudingi woqobo, nikeza i-sweet potato tempura. Hlanza ubhatata, usike izingcezu, uzicwilise ku-tempura (noma i-donut) batter bese uthosa emafutheni. Bafafaze ngoshukela womoba.
Iqanda - Ukuze sibe sesimweni
Kuhle kubo : Umthombo omuhle kakhulu wamaprotheni, amaqanda asiza izingane ukuba zifake amafutha. Iphinde inikeze i-omega 3 ebalulekile ekuthuthukisweni nasekusebenzeni kobuchopho, amavithamini A (okubona nokuzivikela komzimba), D (wempilo yamathambo), E (anti-oxidant). Ngaphandle kokukhohlwa i-potassium (uhlelo lwezinzwa nemisipha), i-magnesium ne-calcium. A kumele abeke epuletini lomncane kusukela ezinyangeni ezi-6-8.
Ngiyipheka kanjani? Ukuze unikeze okuphekwe kahle ngaphambi kokuba ube nezinyanga ezingu-12 ubudala, ungakwazi ukukuphaka kubilisiwe, kuphekiwe, njenge-omelet ... Ukuze uthole isidlo esiphundu, hlanganisa iramekin, iqanda kanye ne-creme fraîche encane bese upheka imizuzu embalwa kuhhavini. . ihhavini. Kumnandi !
Thola okunye ukudla oku-Super nezindlela zakho zokupheka kokuthi "My 50 super foods + 1" ka-Caroline Balma-Chaminadour, ed.Jouvence.