Chia mbewu
Ndi zabwino kwa ine
Chipatso cha herbaceous ichi chimakhala ndi mapuloteni, fiber, calcium ndi omega-3 fatty acids, pamene zimakhala zochepa kwambiri. Mbeu za Chia sizimangolimbikitsa kuyenda kwabwino, komanso kumabweretsa kukhutitsidwa.
Ndiziphika bwanji?
Ingowonjezerani ku yogurt, smoothie kapena mbale.
Kwa smoothie yozizira kwambiri, mukhoza kusakaniza nthochi ndi peyala mu 60 cl mkaka wa amondi, kenaka onjezerani supuni 2 za chia. Sangalalani!
Mbewu za fulakesi
Ndi zabwino kwa ine
Zipatsozi ndi gwero la fiber, chithandizo chabwino polimbana ndi kudzimbidwa. Amakhala ndi magnesium yolimbana ndi kupsinjika, omega 3 ndi 6 mafuta acids, othandiza pakukhazikika kwa dongosolo lamtima. Kuonjezera apo, ali ndi vitamini B9 (folic acid), yofunikira pa nthawi ya mimba.
Ndiziphika bwanji?
Kuwonjezera yogurt, saladi, soups ...
Kwa müesli wopatsa mphamvu: mu mbale, onjezani oatmeal, yogurt wamba, ochepa blueberries, amondi ochepa ndi kuwaza ndi mbewu fulakesi.
Spirulina
Ndi zabwino kwa ine
Madzi a m'madzi amcherewa amakhala ndi mapuloteni (57 magalamu pa 100 magalamu). Lili ndi mafuta ofunikira, ndi chlorophyll omwe amalimbikitsa kuyamwa kwachitsulo. Pa mimba ndi kuyamwitsa, funsani malangizo kwa dokotala.
Ndimaphika bwanji?
Mu mawonekedwe a ufa, amawonjezedwa mosavuta ku yogurt, smoothie kapena mbale.
Kwa vinaigrette ya pepsy: ikani supuni 2 za mafuta a azitona, madzi a mandimu 1, 1 shallot mu n'kupanga, mchere, tsabola ndi supuni 1 ya spirulina.
Nyemba ya azuki
Ndi zabwino kwa ine
Mbeu iyi imapereka ulusi wogayidwa womwe umalimbikitsa kuyenda bwino ndikuletsa zilakolako zazikulu. Nyemba ya azuki imakhala ndi mavitamini ndi mchere (vitamini B9, phosphorous, calcium, iron ...).
Ndimaphika bwanji?
Kwa saladi ya vegan: kuphika 200 g nyemba ndi 100 g wa kino, kuda ndi muzimutsuka iwo. Mu mbale ya saladi, onjezerani anyezi, avocado ndi ma cashews osweka. Nyengo ndi msuzi wa soya ndi mafuta a rapeseed, uzitsine wa tsabola wokoma, mchere ndi tsabola.
koko
Ndi zabwino kwa ine
Zindikirani kwa gourmets, ndi antioxidant wamphamvu kuti ateteze maselo athu chifukwa ali ndi flavonoids ndi ma polyphenols ambiri. Amaperekanso mchere wambiri (magnesium, potaziyamu, phosphorous, zinki, etc.). Mgodi wa phindu!
Ndimaphika bwanji?
Chinsinsi cha keke chosavuta: kumenya mazira 6 ndi 150 g shuga, ndiye 70 g ufa. Onjezerani 200 g wa chokoleti chakuda chosungunuka ndi 200 g batala. Kuphika pa 180 ° C kwa mphindi 25. Pamwamba, sungunulani 100 g chokoleti chakuda ndi 60 g batala, kutsanulira pa keke.
Pezani zakudya zina zapamwamba mu "My 50 super foods +1", lolemba Caroline Balma-Chaminadour, mkonzi. Achinyamata.