Chokwadi iwe wakanzwa pane inopfuura imwe chiitiko nezvezvinoshamisa zvimiro zvechia mbeu (mapuroteni, fiber, calcium, tryptophan, omega 3 fatty acids ...), asi anoshandiswa sei mukicheni? Pano tinokupa iwe 5 nzira dzekugadzira dzekudya chia mbeu.
Pane flan. Dururirai gaba remukaka wekokonati wakareruka, 1/3 mukombe wembeu dzechia, 1 teaspoon yenyowani yevanilla uye 1 kiyipuni yeuchi mumudziyo. Siya iri mufiriji kwemaawa maviri kana kupfuura (husiku kana zvichiita). Sekuputira, unogona kuwedzera michero mitsva nezvidimbu zvemaarumondi. Icho chikafu chakanakisa chemangwanani.
Mune smoothie. Wedzera mbeu dzechia kune yako smoothie, kupwanya kana kuzunza sedanho rekupedzisira. Mango uye sitirobheri ndeimwe yemichero yedu yatinofarira kana zvasvika pakuzvisanganisa neichi superfood mune smoothie.
Pazvibodzwa. Fukidza zvishomanana pabhanana peanut butter mbiriso kana pane tositi ine zvidimbu zveavocado. Iwe unenge uine chikafu chine chikafu chinonaka uye chinonaka kutanga zuva nenzira isingakundike.
Mune saladhi. Sezvo iwo asinganetsi, kuvasanganisa chete neletisi hazvisi izvo zvinonzi zvinonakidza mukanwa. Saka wedzera tuna kana huku, pamwe chete nemimwe miriwo nemiriwo, kuti uwane kwete chete chikafu chine hutano, asiwo chinofadza.
Kunge chia mazai. Gaya punipuni yembeu dzechia muchirongwa chekudya (kofi kana zvinonhuwira zvinoshandawo). Isa mhedzisiro mumudziyo mudiki uye wosanganisa nematafura matatu emvura. Rega kumira 5-10 maminetsi kana kusvika musanganiswa watendeuka gelatinous. Chishandise se Zai rinotsiva muchingwa mabikirwo, makuki, makeke ... Yakanakira vegans.
chikuru, musaladi ndinochida