The kiwai - Kev txhawb zog
Nws yog qhov zoo rau lawv: Ib tug npawg ntawm kiwi, lub kiwai tseem nplua nuj nyob rau hauv vitamin C. Txog qhov loj ntawm cov txiv ntoo loj, nws muaj cov tawv nqaij du uas tuaj yeem noj tau, thiab nws cov nqaij yog ntsuab nrog dub nplej. Kiwai muab fiber ntau los tswj kev thauj mus los, potassium pab rau cov leeg, cov vitamins B suav nrog B6, tseem ceeb rau lub hlwb. Zoo li kiwi, nws tuaj yeem noj tau txij thaum ntxov tsis muaj kev ntshai ntawm kev txhawb nqa kev ua xua.
Kuv ua noj nws li cas? Nws yog noj nyoos raws li lub zog thiab nqhis dej-quenching khoom txom ncauj. Sib tov nrog cereals, txiv hmab txiv ntoo nyias los yog smoothie rau ib tug tangy kov. Rau ib tug vitamin zaub xam lav: qhov chaw ntawm tws lettuce, slices ntawm kiwai thiab avocado, pob kws, dub txiv ntseej, tuna crumbs thiab ib tug nyuaj-boiled qe. Lub caij nrog rapeseed roj, kua txiv kab ntxwv, mustard, ntsev thiab kua txob.
Goji txiv hmab txiv ntoo - Kev txhawb zog
Nws yog qhov zoo rau lawv: Cov txiv hmab txiv ntoo me me uas zoo li raisins, Goji berries tsis qab zib ntau. Tab sis lawv muaj tag nrho cov zaub mov thiab kab kawm uas koom nrog hauv kev loj hlob thiab kev loj hlob ntawm cov leeg, pob txha thiab hlwb xws li calcium, potassium, tooj liab, zinc, hlau ... Lawv kuj muaj cov vitamins B1, B5 thiab C.
Kuv ua noj lawv li cas? Sprinkled nyob rau hauv salty zaub xam lav, lawv coj ib tug me ntsis qab zib kov. Sib tov nrog almonds, walnuts ... rau cov khoom noj txom ncauj vitamin (ceev faj txog kev pheej hmoo ntawm txoj kev tsis ncaj ncees rau cov menyuam yaus). Rau gourmets, ib daim ntawv qhia rau chocolate palettes: yaj 200 g ntawm tsaus chocolate nyob rau hauv ib tug bain-marie. Nyob rau ib daim ntawv ci npog nrog daim ntawv ci, tso 1 tbsp. kas fes melted chocolate thiab sai sai tso rau hauv qhov chaw, 1 los yog 2 berries txiav nyob rau hauv ib nrab thiab ob peb slivered almonds. Cia txias thiab txaus siab!
Tus kws lij choj – Los tiv thaiv qaug zog
Nws yog qhov zoo rau lawv : Avocado yog ib qhov zoo ntawm magnesium, vitamin B6 thiab C, qhov tseem ceeb rau refueling. Nws kuj muaj cov fibers uas txhawb nqa kev thauj mus los zoo.
Kuv ua noj nws li cas? Plain nrog ib tug nyem ntawm txiv qaub kom nws tsis darken. Nyob rau hauv lub qab zib version: txiav nws mus rau hauv pieces, ncuav tshaj txiv qaub thiab cane qab zib. Los yog ntxiv rau cov txiv hmab txiv ntoo zaub xam lav, thiab kom cov me nyuam twv seb leej twg "cov qhua tsis paub" yog. Nws mus zoo nrog pineapple, lychees thiab mango, los yog rau ib tug ntau tangy saj, nrog strawberries thiab raspberries.
Hauv video: 5 super zaub mov rau menyuam yaus
Qos yaj ywm - Rau kev thauj mus los zoo
Nws yog qhov zoo rau lawv : Zoo muab nyob rau hauv fiber ntau, qos yaj ywm qab zib muab ib tug zoo boost los tswj lub digestive system. Nws yog qhov nthuav rau nws txoj kev koom tes hauv vitamin A - qhov tseem ceeb rau kev loj hlob ntawm cov pob txha thiab cov hniav -, vitamin C thiab tooj liab uas muaj cov tshuaj tiv thaiv kab mob thiab tiv thaiv kab mob.
Kuv ua noj nws li cas? Nyob rau hauv kua zaub thiab puree, nws muab ib tug me ntsis txawv tsw rau tais diav. Rau cov khoom qab zib qub, muab cov qos yaj ywm qab zib tempura. Tev qos yaj ywm, txiav slices, dipped nyob rau hauv tempura (los yog donut) batter thiab Fry nyob rau hauv roj. Sprinkle lawv nrog cane qab zib.
Lub qe - Ua kom zoo li qub
Nws yog qhov zoo rau lawv : Ib qho zoo heev ntawm cov protein, qe pab cov me nyuam refuel. Nws kuj muab omega 3 qhov tseem ceeb rau kev loj hlob thiab kev ua haujlwm ntawm lub hlwb, cov vitamins A (rau kev pom thiab kev tiv thaiv), D (rau pob txha noj qab haus huv), E (anti-oxidant). Tsis txhob hnov qab txog cov poov tshuaj (lub paj hlwb thiab cov leeg nqaij), magnesium thiab calcium. Ib tug yuav tsum tau muab tso rau ntawm lub phaj ntawm tus yau los ntawm 6-8 lub hlis.
Kuv ua noj nws li cas? Txhawm rau muab cov zaub mov zoo ua ntej hnub nyoog 12 lub hlis, koj tuaj yeem ua rau nws boiled, poached, raws li ib tug omelet ... Rau ib tug gourmet tais, sib tov nyob rau hauv ib tug ramekin, qe thiab ib tug me ntsis crème fraîche thiab ua noj rau ob peb feeb nyob rau hauv qhov cub. . qhov cub. Qab!
Nrhiav ntau Super zaub mov thiab lawv cov zaub mov txawv hauv "Kuv 50 super zaub mov + 1" los ntawm Caroline Balma-Chaminadour, éd.Jouvence.