Tse ka Hare
Peo ea Chia
Ho molemo ho nna
Litholoana tsena tsa herbaceous li na le protheine, fiber, calcium le omega-3 fatty acids, ha li ntse li le tlaase ka lik'halori. Peo ea Chia ha e khothalletse ho tsamaea hantle feela, empa hape e tlisa maikutlo a ho khora.
Ke li pheha joang?
Kenya feela ho yogurt, smoothie kapa sejana.
Bakeng sa smoothie ea mariha e monate, o ka kopanya banana le pere ka 60 cl ea lebese la almonde, ebe u eketsa likhaba tse 2 tsa peo ea chia. Natefeloa!
dipeo folaxe
Ho molemo ho nna
Lijo-thollo tsena ke mohloli oa fiber, e leng thuso e ntle khahlanong le ho patoa. Li na le magnesium ho loants'a khatello ea maikutlo, omega 3 le 6 fatty acids, e thusang ho leka-lekanya tsamaiso ea pelo. Ho phaella moo, li na le vithamine B9 e ngata (folic acid), e hlokahalang nakong ea bokhachane.
Ke li pheha joang?
Ho eketsa ka yogurt, salate, sopho ...
Bakeng sa müesli e matlafatsang: ka sekotlolo, eketsa oatmeal, yogurt e hlakileng, li-blueberries tse seng kae, lialmonde tse seng kae ebe u fafatsa peo ea folaxe.
Spirulina
Ho molemo ho nna
Semela sena sa metsi a hloekileng se tletse protheine (ligrama tse 57 ka ligrama tse 100). E na le mafura a bohlokoa a acid, le chlorophyll e khothalletsang ho monya ha tšepe. Nakong ea bokhachane le ho anyesa, batla keletso ho ngaka ea hau.
Ke e pheha joang?
Ka mokhoa oa phofo, e kenngoa habonolo ho yogurt, smoothie kapa sejana.
Bakeng sa vinaigrette ea pepsy: beha likhaba tse 2 tsa oli ea mohloaare, 1 lero la lime, 1 shallot ka lihlopha, letsoai, pepere le teaspoon e 1 ea spirulina.
Naoa ea azuki
Ho molemo ho nna
Legume ena e fana ka likhoele tse silehang tse khothalletsang ho tsamaea hantle le ho thibela takatso e kholo ea lijo. Naoa ea azuki e na le livithamine le liminerale (vithamine B9, phosphorus, calcium, iron ...).
Ke e pheha joang?
Bakeng sa salate ea vegan: pheha 200 g ea linaoa le 100 g ea quinoa, e tšolohe 'me ue hlatsoe. Ka sekotlolo sa salate, eketsa onion, avocado le li-cashews tse pshatlehileng. Eketsa ka soy sauce le oli ea rapeseed, pinch ea pepere e monate, letsoai le pepere.
cocoa
Ho molemo ho nna
Tsebiso ho li-gourmets, ke antioxidant e matla ho sireletsa lisele tsa rona hobane e na le li-flavonoids tse ngata le polyphenols. E boetse e fana ka liminerale tse ngata (magnesium, potasiamo, phosphorus, zinki, joalo-joalo). Morafo oa melemo!
Ke e pheha joang?
Recipe ea kuku e sa tloaelehang: otla mahe a 6 ka 150 g ea tsoekere, ebe 70 g ea phofo. Kenya 200 g ea chokolete e lefifi e qhibilihisitsoeng ka 200 g ea botoro. Bake ka 180 ° C ka metsotso e 25. Bakeng sa topping, qhibiliha 100 g ea tsokolate e lefifi ka 60 g ea botoro, tšela kaka.
Fumana lijo tse ling tse monate ho "My 50 super foods +1", ka Caroline Balma-Chaminadour, mohlophisi. Bacha.