Chia na anoano
Maikaʻi iaʻu
Aia i loko o kēia huaʻai he protein, fiber, calcium a me omega-3 fatty acids, ʻoiai he haʻahaʻa ka calorie. ʻAʻole hoʻolaha wale nā hua Chia i ka transit maikaʻi, akā lawe pū kekahi i ka manaʻo o ka māʻona.
Pehea wau e kuke ai iā lākou?
E hoʻohui wale i ka yogurt, smoothie a meaʻai paha.
No kahi smoothie hoʻoilo maikaʻi loa, Hiki iā ʻoe ke hoʻohui i ka maiʻa a me kahi pea i 60 cl o ka waiu ʻalemona, a laila hoʻohui i 2 teaspoon o nā hua chia. Nanea!
ʻO nā hua fllax
Maikaʻi iaʻu
ʻO kēia mau cereals kahi kumu o ka fiber, he kōkua maikaʻi i ka constipation. Loaʻa iā lākou ka magnesium e hakakā ai i ke kaumaha, omega 3 a me 6 mau momona momona, pono no ke kaulike o ka ʻōnaehana cardiovascular. Eia kekahi, waiwai lākou i ka huaʻa B9 (ʻakika folic), pono i ka wā hāpai.
Pehea wau e kuke ai iā lākou?
No ka hoʻohui ʻana i ka yogurt, salads, soups…
No ka müesli ikaika: i loko o ke kīʻaha, e hoʻohui i ka oatmeal, ka yogurt maʻemaʻe, kahi lima o ka blueberries, kekahi mau ʻalemona a kāpīpī me nā hua flax.
Spirulina
Maikaʻi iaʻu
Hoʻopiha ʻia kēia microalgae wai piha me ka protein (57 grams no 100 grams). Loaʻa iā ia nā momona momona koʻikoʻi, a me ka chlorophyll e hoʻoikaika i ka absorption o ka hao. I ka wā hāpai a me ka hānai ʻana, e ʻimi i ka ʻōlelo aʻo a kāu kauka.
Pehea wau e kuke ai?
Ma ke ʻano pauka, hoʻohui maʻalahi ia i ka yogurt, smoothie a i ʻole kīʻaha.
No ka pepsy vinaigrette: e kau i 2 punetune o ka aila ʻoliva, 1 wai lime, 1 shallot i loko o nā ʻāpana, ka paʻakai, ka pepa a me 1 teaspoon o ka spirulina.
ʻO ka pī azuki
Maikaʻi iaʻu
Hāʻawi kēia legume i nā fiber digestible e hāpai i ka transit maikaʻi a hoʻopaʻa i ka ʻai nui. Aia i loko o ka pī azuki nā huaora a me nā minela (vitamin B9, phosphorus, calcium, iron…).
Pehea wau e kuke ai?
No ka saladi vegan: e kuke i 200 g o nā pīni a me 100 g o ka quinoa, hoʻokahe a holoi iā lākou. I loko o kahi kīʻaha salad, e hoʻohui i kahi aniani, kahi avocado a me nā cashews i ʻoki ʻia. E hoʻomoʻi me ka soy sauce a me ka ʻaila rapeseed, kahi ʻāpana o ka pepa ʻono, ka paʻakai a me ka pepa.
Cocoa
Maikaʻi iaʻu
Hoʻomaopopo i nā gourmets, he antioxidant ikaika ia e pale ai i kā mākou mau cell no ka mea he nui nā flavonoids a me nā polyphenols. Hāʻawi ia i nā minerala he nui (magnesium, potassium, phosphorus, zinc, etc.). He mina o na pomaikai!
Pehea wau e kuke ai?
ʻO kahi meaʻai keke hiki ʻole ke hala: e kuʻi i 6 mau hua me 150 g o ke kō, a laila 70 g o ka palaoa. E hoʻohui i 200 g o ke kokoleka ʻeleʻele melted me 200 g o ka pata. E puhi i ka 180 ° C no 25 mau minuke. No ka hoʻouluʻana, e hoʻoheheʻe i 100 g o ke kokolekaʻeleʻele me 60 g o ka pata, e ninini ma luna o ka keke.
E ʻimi i nā meaʻai nui ʻē aʻe ma "My 50 super foods +1", na Caroline Balma-Chaminadour, ed. ʻOpio.