Chia osisi
Ọ dị m mma
Mkpụrụ osisi herbaceous a nwere protein, fiber, calcium na omega-3 fatty acids, ebe ọ nwere obere kalori. Mkpụrụ Chia ọ bụghị naanị na-akwalite ezigbo njem, kamakwa na-eweta mmetụta nke satiety.
Kedu ka m ga-esi esi ha?
Naanị tinye na yogọt, smoothie ma ọ bụ efere.
Maka nri abalị oyi smoothie, ị nwere ike ịgwakọta banana na ube na 60 cl nke mmiri ara ehi almond, wee tinye 2 teaspoons nke mkpụrụ osisi chia. Nwee obi ụtọ!
Mkpụrụ flax
Ọ dị m mma
Mkpụrụ ọka ndị a bụ isi iyi nke eriri, ezigbo enyemaka megide afọ ntachi. Ha nwere magnesium iji lụso nrụgide ọgụ, omega 3 na 6 fatty acids, bara uru maka nguzozi nke sistemu obi. Na mgbakwunye, ha bara ụba na vitamin B9 (folic acid), dị mkpa n'oge ime ime.
Kedu ka m ga-esi esi ha?
Ịgbakwunye na yogọt, salads, ofe ...
Maka müesli na-enye ume: na nnukwu efere, tinye oatmeal, yogọt nkịtị, ntakịrị bluuberi, almọnd ole na ole ma fesa ya na mkpụrụ flax.
Spirulina
Ọ dị m mma
Nke a bụ microalgae mmiri ọhụrụ juputara na protein (gram 57 kwa gram 100). Ọ nwere acids fatty dị mkpa, na chlorophyll nke na-akwalite nnabata nke ígwè. N'oge ime na nwa ara, chọọ ndụmọdụ dọkịta gị.
Kedu ka m ga esi esi ya?
N'ụdị ntụ ntụ, a na-etinye ya ngwa ngwa na yogọt, smoothie ma ọ bụ efere.
Maka pepsy vinaigrette: tinye 2 tablespoons mmanụ oliv, 1 lime ihe ọṅụṅụ, 1 shallot na ibe, nnu, ose na 1 teaspoon nke spirulina.
Azuki bean
Ọ dị m mma
Legume a na-enye eriri na-agbari mgbaze nke na-akwalite ezigbo njem na-egbochi agụụ. Azuki agwa nwere vitamin na mineral (vitamin B9, phosphorus, calcium, iron…).
Kedu ka m ga esi esi ya?
Maka salad vegan: esi nri 200 g nke agwa na 100 g nke quinoa, igbapu na itucha ha. Na efere salad, tinye yabasị, ube oyibo na cashews a gwepịara egwepịa. Tinye soy sauce na mmanụ rapeseed, ntụtụ nke ose dị ụtọ, nnu na ose.
koko
Ọ dị m mma
Rịba ama gourmets, ọ bụ antioxidant dị ike iji chebe mkpụrụ ndụ anyị n'ihi na ọ nwere ọtụtụ flavonoids na polyphenols. Ọ na-enyekwa ọtụtụ mineral (magnesium, potassium, phosphorus, zinc, wdg). Nke m nke uru!
Kedu ka m ga esi esi ya?
Ntụziaka achicha na-enweghị atụ: iti 6 àkwá na 150 g shuga, mgbe ahụ, 70 g ntụ ọka. Tinye 200 g nke chocolate gbara ọchịchịrị na 200 g nke bọta. Ime na 180 Celsius C maka nkeji 25. Maka ntinye, gbazee 100 g nke chocolate gbara ọchịchịrị na 60 g nke bọta, wụsa achicha ahụ.
Chọta ezigbo nri ndị ọzọ na “My 50 super food +1” nke Caroline Balma-Chaminadour dere, ed. Ntorobia.