ʻO ke kiwai - Hoʻoikaika kino
He mea maikaʻi no lākou: He hoahānau o ke kiwi, ʻoi aku ka waiwai o ka kiwai i ka huaora C. E like me ka nui o ka cherry nui, he ʻili maʻemaʻe kona hiki ke ʻai ʻia, a he ʻōmaʻomaʻo kona ʻiʻo me nā hua ʻeleʻele. Hāʻawi ke kiwai i ka fiber no ka hoʻoponopono ʻana i ka transit, potassium pono no nā ʻiʻo, nā huaora B me B6, mea nui no ka lolo. E like me ka kiwi, hiki ke ʻai ʻia mai ka wā kamaliʻi me ka makaʻu ʻole i ka hoʻoulu ʻana i kahi maʻi maʻi.
Pehea wau e kuke ai? ʻAi maka ʻia ma ke ʻano he meaʻai hoʻoikaika a me ka make wai. No ka hui pū ʻana me ka cereals, ka salakeke hua a i ʻole ka smoothie no ka paʻi ʻana. No ka hua salakeke: kau ma luna o ka letus ʻokiʻoki, nā ʻāpana kiwai a me ka avocado, kānana, ʻoliva ʻeleʻele, nā ʻōpala tuna a me kahi hua manu paʻa. E kau me ka aila rapeseed, ka wai ʻalani, ka sinapi, ka paʻakai a me ka pepa.
ʻO nā hua Goji - Hoʻoikaika kino
He mea maikaʻi no lākou: ʻO nā hua liʻiliʻi ʻulaʻula e like me nā huawaina, ʻaʻole ʻono loa nā hua Goji. Akā, ua piha lākou i nā minerala a me nā mea e komo ai i ka ulu a me ka ulu ʻana o nā ʻiʻo, nā iwi a me nā cell e like me ka calcium, potassium, copper, zinc, iron… Loaʻa iā lākou nā huaora B1, B5 a me C.
Pehea wau e kuke ai iā lākou? Kāpīpī ʻia i loko o nā salakeke paʻakai, lawe mai lākou i kahi ʻono iki. E hui pū me nā ʻalemona, nā wōnati ... no ka ʻai meaʻai (e makaʻala i nā pilikia o nā ala hewa no nā keiki liʻiliʻi). No nā gourmets, kahi meaʻai no nā palette kokoleka: hoʻoheheʻe i 200 g o ke kokoleka ʻeleʻele i loko o kahi bain-marie. Ma luna o kahi pepa bakena i uhiʻia me ka pepa bakena, e kau i 1 tbsp. kofe hehee kokoleka a me ka wikiwiki e kau i ke kikowaena, 1 a 2 hua i oki i ka hapalua a me kekahi mau slivered almonds. E ʻoluʻolu a hauʻoli!
ʻO ka loio - ʻO ka luhi
Maikaʻi iā lākou : ʻO ka avocado kahi kumu maikaʻi o ka magnesium, ka huaʻa B6 a me C, pono no ka hoʻoulu ʻana. Loaʻa iā ia nā fibers e hoʻoikaika i ka transit maikaʻi.
Pehea wau e kuke ai? Plain i hui pū ʻia me ka ʻomi ʻana o ka lemona i ʻole e pōʻeleʻele. I ka ʻano momona: ʻokiʻoki i ʻāpana, ninini i ka lime a me ke kō. A i ʻole e hoʻohui i ka hua salakeke, a e koho nā keiki ʻo wai ka "malihini pohihihi". Hele maikaʻi ʻo ia me ka pineapple, lychees a me ka mango, a i ʻole no ka ʻono ʻoi aʻe, me nā strawberries a me nā raspberry.
Ma ke wikiō: 5 mau meaʻai nui no nā keiki
ʻuala – No ka hele maikaʻi
Maikaʻi iā lākou : Hāʻawi maikaʻi ʻia i ka fiber, hāʻawi ka ʻuala i mea hoʻoikaika maikaʻi e hoʻoponopono i ka ʻōnaehana digestive. He mea hoihoi ia no kāna mau haʻawina i loko o ka huaʻa A - pono no ka ulu ʻana o nā iwi a me nā niho -, ka huaora C a me ke keleawe he hana anti-inflammatory a anti-infectious.
Pehea wau e kuke ai? I loko o ka sopa a me ka puree, hāʻawi ia i kahi ʻono exotic i nā kīʻaha. No ka mea ʻai mua, e hāʻawi i ka tempura ʻuala. Peel i ka ʻuala, ʻokiʻoki i nā ʻāpana, ʻū i loko o ka tempura (a i ʻole donut) batter a palai i ka ʻaila. E kāpīpī iā lākou me ke kō kō.
ʻO ka hua manu - I ke kino
Maikaʻi iā lākou : He kumu maikaʻi o ka protein, kōkua nā hua i nā keiki e hoʻopiha ai i ka wahie. Hāʻawi pū ia i ka omega 3 pono no ka hoʻomohala ʻana a me ka hana ʻana o ka lolo, nā huaora A (no ka ʻike a me ka palekana), D (no ke olakino iwi), E (anti-oxidant). Me ka poina ole o ka potassium (nervous and muscular system), magnesium and calcium. Pono e kau ma ka pā o ka muli loa mai 6-8 mahina.
Pehea wau e kuke ai? No ka hoʻomākaukau maikaʻi ʻana ma mua o ka makahiki 12, hiki iā ʻoe ke lawelawe iā ia i hoʻolapalapa ʻia, poached, e like me ka omelet ... No kahi kīʻaha gourmet, hui i loko o ka ramekin, kahi hua manu a me kahi crème fraîche liʻiliʻi a kuke no kekahi mau minuke i ka umu. . umu. Nani !
E ʻimi i nā meaʻai Super hou aʻe a me kā lākou mau meaʻai ma "My 50 super foods + 1" na Caroline Balma-Chaminadour, éd.Jouvence.