imbewu Chia
Kuhle kimi
Lesi sithelo se-herbaceous siqukethe amaprotheni, i-fiber, i-calcium ne-omega-3 fatty acids, kuyilapho sinama-kilojoule aphansi. Imbewu ye-Chia ayigcini nje ngokukhuthaza ukuhamba okuhle, kodwa futhi iletha umuzwa wokusutha.
Ngizipheka kanjani?
Mane ungeze ku-yogurt, i-smoothie noma isidlo.
Ukuze uthole i-smoothie yasebusika emnandi, ungaxuba ubhanana kanye nepheya ku-60 cl wobisi lwe-alimondi, bese wengeza amathisipuni amabili embewu ye-chia. Jabulela!
Imbewu yefilakisi
Kuhle kimi
Lezi zinhlamvu ziwumthombo we-fiber, usizo oluhle ngokumelene nokuqunjelwa. Ziqukethe i-magnesium yokulwa nokucindezeleka, i-omega 3 kanye ne-6 fatty acids, ewusizo ekulinganiseni kwesistimu yenhliziyo. Ngaphezu kwalokho, acebile ku-vitamin B9 (folic acid), ebalulekile ngesikhathi sokukhulelwa.
Ngizipheka kanjani?
Ukwengeza ku-yoghurt, amasaladi, amasobho ...
Ukuze uthole i-müesli enika amandla: endishini, engeza i-oatmeal, iyogathi engenalutho, idlanzana lama-blueberries, ama-alimondi ambalwa bese ufafaza imbewu yefilakisi.
Spirulina
Kuhle kimi
Le microalgae yamanzi ahlanzekile igcwele amaprotheni (amagremu angu-57 ngamagremu angu-100). Iqukethe ama-fatty acids abalulekile, kanye ne-chlorophyll ekhuthaza ukumuncwa kwensimbi. Ngesikhathi sokukhulelwa nokuncelisa, funa iseluleko sikadokotela wakho.
Ngiyipheka kanjani?
Ngendlela ye-powder, yengezwa kalula ku-yogurt, i-smoothie noma isidlo.
Ukuze uthole i-vinaigrette ye-pepsy: faka izipuni ezi-2 zamafutha omnqumo, ijusi ye-lime engu-1, i-shallot engu-1 emapheshana, usawoti, pepper kanye ne-1 ithisipuni ye-spirulina.
Ubhontshisi we-azuki
Kuhle kimi
Le legume inikeza imicu egayekayo ekhuthaza ukuhamba okuhle futhi ivimbe izifiso ezinkulu. Ubhontshisi we-azuki uqukethe amavithamini namaminerali (uvithamini B9, phosphorus, calcium, iron…).
Ngiyipheka kanjani?
Ngesaladi ye-vegan: upheke 200 g kabhontshisi kanye 100 g of quinoa, cwenga futhi hashaza kubo. Endishini yesaladi, engeza u-anyanisi, i-avocado nama-cashews ochotshoziwe. Isizini nge-soy sauce namafutha e-rapeseed, ingcosana ye-sweet pepper, usawoti kanye nopelepele.
cocoa
Kuhle kimi
Isaziso kuma-gourmets, iyi-antioxidant enamandla ukuvikela amaseli ethu ngoba iqukethe ama-flavonoid amaningi nama-polyphenols. Futhi inikeza amaminerali amaningi (i-magnesium, i-potassium, i-phosphorus, i-zinc, njll.). Imayini yezinzuzo!
Ngiyipheka kanjani?
Iresiphi yekhekhe engaphuthelwa: shaya amaqanda angu-6 no-150 g ushukela, bese u-70 g kafulawa. Engeza u-200 g weshokoledi omnyama ocibilikile no-200 g webhotela. Bhaka ku-180 ° C imizuzu engu-25. Ukuze uthole ukugcoba, ncibilikisa i-100 g yeshokoledi emnyama ne-60 g yebhotela, uthele phezu kwekhekhe.
Thola okunye ukudla okuphambili kokuthi “My 50 super foods +1”, nguCaroline Balma-Chaminadour, ed. Intsha.