Chia tsaba
Yana da kyau a gare ni
Wannan 'ya'yan itacen ganyayyaki ya ƙunshi furotin, fiber, calcium da omega-3 fatty acids, yayin da yake da ƙananan adadin kuzari. Kwayoyin Chia ba wai kawai suna haɓaka kyakkyawar hanyar wucewa ba, har ma suna kawo jin daɗi.
Ta yaya zan dafa su?
Kawai ƙara zuwa yogurt, santsi ko tasa.
Don santsi mai laushi na hunturu, Za a iya hada ayaba da pear a cikin 60 cl na madarar almond, sannan a ƙara cokali 2 na tsaba na chia. Ji dadin!
'Ya'yan flax
Yana da kyau a gare ni
Wadannan hatsi sune tushen fiber, mai kyau taimako a kan maƙarƙashiya. Sun ƙunshi magnesium don yaƙar damuwa, omega 3 da 6 fatty acids, masu amfani ga ma'auni na tsarin zuciya. Bugu da ƙari, suna da wadata a cikin bitamin B9 (folic acid), mai mahimmanci a lokacin daukar ciki.
Ta yaya zan dafa su?
Don ƙara a cikin yogurt, salads, miya ...
Don müesli mai kuzari: a cikin kwano, ƙara hatsi, yoghurt bayyananne, ɗintsin blueberries, almonds kaɗan sannan a yayyafa shi da tsaba na flax.
Spirulina
Yana da kyau a gare ni
Wannan ƙananan microalgae na ruwa yana cike da furotin (gram 57 a kowace gram 100). Ya ƙunshi mahimman fatty acids, da chlorophyll waɗanda ke haɓaka haɓakar baƙin ƙarfe. Lokacin daukar ciki da shayarwa, nemi shawarar likitan ku.
Ta yaya zan dafa shi?
A cikin foda, ana iya ƙara shi cikin sauƙi zuwa yogurt, smoothie ko tasa.
Don girke-girke na vinaigrette: sanya cokali 2 na man zaitun, ruwan 'ya'yan lemun tsami 1, shallot 1 a cikin tube, gishiri, barkono da teaspoon 1 na spirulina.
Azuki wake
Yana da kyau a gare ni
Wannan legume yana ba da zaruruwa masu narkewa waɗanda ke haɓaka kyakkyawar tafiya kuma suna hana manyan ci. Waken azuki ya ƙunshi bitamin da ma'adanai (bitamin B9, phosphorus, calcium, iron…).
Ta yaya zan dafa shi?
Don salatin vegan: dafa 200 g na wake da 100 g na quinoa, magudana kuma kurkura su. A cikin kwano salad, ƙara albasa, avocado da dakakken cashews. Yayyafa da soya miya da man rapeseed, tsunkule na barkono mai dadi, gishiri da barkono.
Cocoa
Yana da kyau a gare ni
Sanarwa ga gourmets, yana da ƙarfi antioxidant don kare sel mu saboda ya ƙunshi flavonoids da polyphenols da yawa. Hakanan yana samar da ma'adanai masu yawa (magnesium, potassium, phosphorus, zinc, da sauransu). Ma'adanin amfani!
Ta yaya zan dafa shi?
Girke-girke na kek da ba a rasa ba: a doke 6 qwai da 150 g na sukari, sa'an nan 70 g na gari. Ƙara 200 g na cakulan duhu mai narkewa tare da 200 g na man shanu. Gasa a 180 ° C na minti 25. Don ƙaddamarwa, narke 100 g na cakulan duhu tare da 60 g na man shanu, zuba a kan cake.
Nemo wasu manyan abinci a cikin "My 50 super food +1", na Caroline Balma-Chaminadour, ed. Matasa.