Kiwai - Erarfafawa
Yana da kyau a gare su: Wani dan uwan kiwi, kiwai ya fi wadata a cikin bitamin C. Kimanin girman babban ceri, yana da fata mai santsi da za a iya ci, kuma namansa yana da kore tare da baƙar fata. Kiwai yana samar da fiber don daidaita zirga-zirga, potassium mai amfani ga tsokoki, bitamin B ciki har da B6, mai mahimmanci ga kwakwalwa. Kamar kiwi, ana iya cinye shi tun yana ƙuruciya ba tare da tsoron haɓaka rashin lafiyar jiki ba.
Ta yaya zan dafa shi? Ana cinye shi danye azaman abun ciye-ciye mai kuzari da kashe ƙishirwa. Don haɗuwa da hatsi, salatin 'ya'yan itace ko smoothie don taɓawa mai laushi. Don salatin bitamin: sanya a kan yankakken letas, yankan kiwai da avocado, masara, zaitun baƙar fata, crumbs tuna da kwai mai tauri. Yayyafa da man fesa, ruwan lemu, mustard, gishiri da barkono.
Goji berries - Erarfafawa
Yana da kyau a gare su: Ƙananan berries ja masu kama da zabibi, Goji berries ba su da daɗi sosai. Amma suna cike da ma'adanai da abubuwan gano abubuwa waɗanda ke shiga cikin haɓaka da haɓakar tsokoki, ƙasusuwa da sel kamar calcium, potassium, copper, zinc, iron… Suna kuma ƙunshi bitamin B1, B5 da C.
Ta yaya zan dafa su? Yayyafa a cikin salatin gishiri, suna kawo ɗanɗano mai daɗi. Don haxawa da almonds, gyada… don abun ciye-ciye na bitamin (kuyi hattara da haɗarin hanyoyin da ba daidai ba ga yara ƙanana). Don gourmets, girke-girke na cakulan palette: narke 200 g na cakulan duhu a cikin bain-marie. A kan takardar burodi da aka rufe da takarda, sanya 1 tbsp. kofi narke cakulan da sauri sanya a tsakiyar, 1 ko 2 berries a yanka a cikin rabin da 'yan slivered almonds. Bari sanyi kuma ku ji daɗi!
Lauyan - Anti-gajiya
Yana da kyau a gare su : Avocado yana da kyau tushen magnesium, bitamin B6 da C, mai mahimmanci don sake mai. Hakanan yana ƙunshe da zaruruwa waɗanda ke haɓaka kyakkyawar tafiya.
Ta yaya zan dafa shi? Filaye tare da matsi na lemun tsami don kada ya yi duhu. A cikin sigar zaki: yanke shi guda, zuba a kan lemun tsami da sukari. Ko ƙara shi zuwa salatin 'ya'yan itace, kuma yara suyi tunanin ko wanene "baƙon asiri". Yana da kyau tare da abarba, lychees da mango, ko don ɗanɗano mai laushi, tare da strawberries da raspberries.
A cikin bidiyo: 5 super abinci ga yara
Dankali mai zaki - Don tafiya mai kyau
Yana da kyau a gare su : Ana ba da kyau a cikin fiber, dankalin turawa mai dadi yana ba da haɓaka mai kyau don daidaita tsarin narkewa. Yana da ban sha'awa ga gudummawar da yake bayarwa a cikin bitamin A - mahimmanci ga ci gaban kasusuwa da hakora -, bitamin C da jan karfe wanda ke da aikin anti-mai kumburi da rigakafin cututtuka.
Ta yaya zan dafa shi? A cikin miya da puree, yana ba da ɗanɗano ɗanɗano mai ban sha'awa ga jita-jita. Don kayan zaki na asali, bayar da tempura dankalin turawa. Bawon dankalin turawa mai zaki, a yanka yanka, a tsoma su a cikin batter na tempura (ko donut) a soya a cikin mai. Yayyafa su da sukarin rake.
Kwai - Don zama cikin sura
Yana da kyau a gare su : Kyakkyawan tushen furotin, qwai yana taimakawa yara su sha mai. Hakanan yana ba da omega 3 mahimmanci don haɓakawa da aiki na kwakwalwa, bitamin A (don hangen nesa da rigakafi), D (don lafiyar kashi), E (anti-oxidant). Ba tare da manta potassium (tsarin jijiya da tsoka), magnesium da calcium. Dole ne a saka a kan farantin ƙarami daga watanni 6-8.
Ta yaya zan dafa shi? Don bayar da dafaffe sosai kafin watanni 12, za ku iya ba da shi a tafasa, poached, a matsayin omelet ... Don kayan cin abinci mai cin abinci, a haɗa a cikin ramekin, kwai da ɗan crème fraîche kuma dafa don 'yan mintoci kaɗan a cikin tanda. . tanda. Dadi !
Nemo ƙarin Abincin Super da girke-girkensu a cikin "My 50 super food + 1" na Caroline Balma-Chaminadour, éd.Jouvence.