The kukhala - Kulimbikitsa
Ndi zabwino kwa iwo: Msuweni wa kiwi, kiwai ndi wolemera kwambiri ndi vitamini C. Pafupifupi kukula kwa chitumbuwa chachikulu, ili ndi khungu losalala lomwe limatha kudyedwa, ndipo mnofu wake ndi wobiriwira ndi njere zakuda. Kiwai imapereka ulusi wowongolera kuyenda, potaziyamu yothandiza kwa minofu, mavitamini a B kuphatikiza B6, ofunikira ku ubongo. Mofanana ndi kiwi, akhoza kudyedwa kuyambira ali aang'ono popanda kuopa kukulitsa ziwengo.
Ndimaphika bwanji? Amadyedwa yaiwisi ngati chakudya chopatsa mphamvu komanso chothetsa ludzu. Kusakaniza ndi chimanga, saladi ya zipatso kapena smoothie kuti mugwire tangy. Kwa saladi ya vitamini: ikani pa letesi wodulidwa, magawo a kiwai ndi avocado, chimanga, azitona zakuda, zinyenyeswazi za tuna ndi dzira lophika. Nyengo ndi mafuta a rapeseed, madzi a lalanje, mpiru, mchere ndi tsabola.
Zipatso za Goji - Kulimbikitsa
Ndi zabwino kwa iwo: Zipatso zazing'ono zofiira zomwe zimawoneka ngati zoumba, zipatso za Goji ndizotsekemera kwambiri. Koma ali odzaza ndi mchere ndi kufufuza zinthu zomwe zimathandizira kukula ndi kukula kwa minofu, mafupa ndi maselo monga calcium, potaziyamu, mkuwa, zinki, iron… Mulinso ndi mavitamini B1, B5 ndi C.
Ndiziphika bwanji? Kuwaza mchere saladi, iwo kubweretsa pang`ono lokoma kukhudza. Kusakaniza ndi amondi, walnuts ... pazakudya za vitamini (samalani ndi kuopsa kwa misewu yolakwika kwa ana aang'ono). Kwa gourmets, Chinsinsi cha mapaleti a chokoleti: sungunulani 200 g wa chokoleti chakuda mu bain-marie. Pa pepala lophika lophimbidwa ndi pepala lophika, ikani 1 tbsp. khofi anasungunuka chokoleti ndipo mwamsanga ikani pakati, 1 kapena 2 zipatso kudula pakati ndi maamondi ochepa slivered. Lolani kuziziritsa ndi kusangalala!
Lawyer - Anti-kutopa
Ndi zabwino kwa iwo : Peyala ndi gwero labwino la magnesium, vitamini B6 ndi C, lofunikira pakuwonjezera mafuta. Lilinso ndi ulusi womwe umalimbikitsa kuyenda bwino.
Ndimaphika bwanji? Plain limodzi ndi kufinya ndimu kuti zisade. Mu mtundu wotsekemera: dulani mzidutswa, kutsanulira laimu ndi shuga wa nzimbe. Kapena yonjezerani ku saladi ya zipatso, ndikuwuzani ana kuti "mlendo wachinsinsi" ndi ndani. Zimayenda bwino ndi chinanazi, lychees ndi mango, kapena kukoma kokoma, ndi sitiroberi ndi raspberries.
Muvidiyo: Zakudya 5 zapamwamba za ana
Mbatata - Kwa mayendedwe abwino
Ndi zabwino kwa iwo : Woperekedwa bwino mu fiber, mbatata imathandizira kuwongolera kagayidwe kachakudya. Ndizosangalatsa chifukwa cha zopereka zake mu vitamini A - wofunikira pakukula kwa mafupa ndi mano -, vitamini C ndi mkuwa womwe uli ndi anti-inflammatory and anti-infectious action.
Ndimaphika bwanji? Mu supu ndi puree, amapereka kukoma kwachilendo kwa mbale. Kuti mupange mchere woyambirira, perekani tempura ya mbatata. Peel mbatata, kudula magawo, ndiviike mu tempura (kapena donut) kumenya ndi mwachangu mu mafuta. Kuwaza iwo ndi shuga wa nzimbe.
Dzira - Kukhala mu mawonekedwe
Ndi zabwino kwa iwo : Mazira amathandiza kwambiri ana kuti aziwonjezera mafuta. Amaperekanso omega 3 yofunikira pakukula ndi kugwira ntchito kwa ubongo, mavitamini A (chifukwa cha masomphenya ndi chitetezo cha mthupi), D (chifukwa cha thanzi la mafupa), E (anti-oxidant). Popanda kuiwala potaziyamu (manjenje ndi minofu dongosolo), magnesium ndi calcium. A ayenera kuvala mbale wamng'ono kuyambira 6-8 miyezi.
Ndimaphika bwanji? Kupereka yophika bwino asanakwanitse miyezi 12, mukhoza kutumikira yophika, poached, monga omelet ... Pakuti gourmet mbale, kusakaniza mu ramekin, dzira ndi pang'ono crème fraîche ndi kuphika kwa mphindi zingapo mu uvuni. . uvuni. Zokoma!
Pezani zakudya zambiri Zapamwamba ndi maphikidwe ake mu "My 50 super foods + 1" yolembedwa ndi Caroline Balma-Chaminadour, ed.Jouvence.