sonkorta ayaa naga farxisa, caadada. Laakin waxaad quudin kartaa mindhicirkaaga farxad, caafimaad ahaan adiga oo isticmaalaya beddelka fudud, macaan iyo kobcinta mindhicirka. Jacaylka shukulaatada cad, laakiin ma rabtaa wax ay microbes-kaagu ku raaxaysan doonaan sidoo kale? Kukiyada u adkeysanaya cabbista shaaha laakiin xirxiran feer nafaqeysan? Dr. Shukulaatada jilif >

"Waan jeclahay shukulaatada cad, laakiin waxaan rabay wax ay microbes-kaygu ku raaxaysan karaan. Markaa waa kan!

Cambabaha la qalajiyey iyo pistachios waxaa ka buuxa prebiotics, kuwaas oo asal ahaan ah cuntooyinka quudiya microbes-kaaga faa'iido leh. Cuntooyinka Prebiotics waxay la yimaadaan faa'iidooyin badan waxaana lala xiriiriyay hagaajinta nidaamka sonkorta dhiigga, taageer caafimaadka lafaha, caafimaadka maqaarka iyo difaaca. daadi for a bonus polyphenol hit (kiimikooyinka dhirta wanaagsan oo sidoo kale quudin microbes our mindhicirka). Shukulaatada madow iyo boqolkiiba sare ee kookaha, polyphenols badan - taas oo sharraxaysa sababta shukulaatada madow lala xiriiriyay khatarta hoose ee cudurrada wadnaha iyo sonkorowga (dabcan dhexdhexaad ah!). Dhab ahaantii, hal daraasad ayaa lagu ogaaday in isticmaalka maalinlaha ah ee kookaha ay si weyn hoos ugu dhigtay cadaadiska dhiigga - khatarta muhiimka ah ee cudurrada wadnaha. Waxa kale oo lala xidhiidhiyaacaafimaadka maskaxda oo ka sii fiican, laga yaabee inay tahay mindhicirka: dhidibka maskaxda ee ciyaarta.”

MACLUUMAADKA

>

Base >

> 200g shukulaato cad oo tayo wanaagsan leh0>2 qaado saliid saytuun ah oo bikrad ah

50g shukulaato madow oo tayo wanaagsan leh (70%+)

0>50g pistachios la jajabiyey

Habka

>Ku dhalaali shukulaatada cad ee microwave 40-60 ilbiriqsi, si degdeg ah u walaaq 15 ilbiriqsi kasta.

Ku shub isku dar ah saxaarad dubista safan oo si khafiif ah u faafi isku darka shukulaatada ku dahaaran oo ku dul saydhaa dusha sare. Ku rid qaboojiyaha dhowr daqiiqo si aad u dejiso.

> Dhanka kale, baaquli gaar ah, dhalaali shukulaatada mugdiga ah ee microwave (mar labaad walaaq 15 ilbiriqsi kasta)

Marka shukulaatada cad waa adag, ku daadi shukulaatada madow adoo isticmaalaya fargeeto. Ku rid qaboojiyaha ilaa 30 daqiiqo (ilaa dhagax adag), ka dibna ka saar oo jajabi. Ku raaxayso!

>>

Cun naftaada cunto kariye caafimaad leh

Qaniinyada Shukulaatada Granola ee kareemka leh, oo aan sonkor lagu darin

>

“Mid Axadda la dubayo si loo quudiyo adiga iyo mindhicirkaaga microbes usbuuca oo dhan. Kuwani aad bay u dhakhso badan yihiin oo sahlan tahay in la sameeyo, oo ay weheliso waxaad heli doontaa 18 dhibcood oo dhir ah 30kaaga toddobaad!”

Waxyaabaha ay ka kooban tahay

> Bio&Me Cocoa & Coconut Gut-Loving Granola (bioandme.co.uk)

6 tbsp (100g) subagga lawska

Sidoo kale eeg: AMRAP, DOMS, WOD? Go'aaminta ereyada la soo gaabiyay ee jimicsiga

1 ½ muus

60ml caano yicib, ama caano door ah. .

1avocado.

12 (300g) timirta Medjool

3 tbsp kacao ama budada kookaha

qanjaruufo milix ah

Habka

0>Predier foornada ilaa 180C/350F oo ku dheji saxanka dubista warqad dubista. Daadi timirta oo ku rid baaquli biyo kulul ah si aad u qoyso

300g oo granola ah ku rid mashiinka cuntada ilaa ay jajabaan jajabka.

Muuska shiil oo ku qas caano baaquli.

Ku dar granola iyo 3 qaado oo subagga lawska weelka, ka dibna isku walaaq ilaa si fiican la isugu daro.

dhumucda aad rabto saldhigga. Kadibna ku dub foornada 10 daqiiqo.

Dhanka kale, samee lakabka shukulaatada. Ku shub avokado, timirta, budada kacao, 3 qaado oo subagga lawska ah iyo qanjaruufo milix ah oo ku jira mishiinka cuntada ilaa inta ay ka samaysanayso mousse.

>Ku faafi mousse shukulaatada lakabka hoose ee granola. Kadibna ku dul rusheeyaa inta kale ee granola korka (iyada oo leh jajabyo qumbaha oo dheeraad ah haddii aad rabto!) Oo dib ugu soo celi foornada 10-15 daqiiqo. 2>>> Cun naftaada cunto kariye caafimaad leh

Chocolate & Hilibka Hilibka ee looska

“Teff waa hadhuudh yar oo qadiimi ah oo ka kooban feedh nafaqo leh – waxaanu jecelnahay isku qasida rootiga, buskudka iyo daawaynta kale ee macaan anagoo adeegsanayna teff. Waa wax walba oo ku saabsan kala duwanaanshaha cuntadaada!

Cuntadani waa mid aad u fudud oo waxaad ku heli kartaa buskud macaan gudaha 20daqiiqado siman. Daawooyinkan yar yar waa in ay sidoo kale u adkeystaan ​​shaaha-qashinka. Ku raaxayso!”

MACLUUMAADKA (Waxay samaysaa 12 buskud)

> 200g bur teff

1/2 tsp milixda badda

1 muus bislaaday (qiyaastii 100g diiray) , la shiiday

140g subagga lawska oo siman [isku beddel: lowska kale ama subagga iniinaha]

50ml ee koollada timirta ah [isku beddel: malab ama sharoobada maple]

50ml oo saliid saytuun ah oo bikrad ah

1>

100ml oo caano ah

1 ukun

1/4 tsp vanilj laga soosaaray

1/4 tsp almond soosaar

>30g shukulaato madow chips ama shukulaatada mugdiga ah ee la jarjaray

Subaga lawska dheeraadka ah, shukulaatada & amp; qanjaruufo milix badeed ah oo kor ah (ikhtiyaar ah)

HABKA

>

Ka hor kuleyl foornada ilaa 180c oo dufan weelka dubista.

Isku dar daqiiqda teffka iyo milixda. ku dar baaquli weyn oo isku qasan

Ku dar dhammaan maaddooyinka qoyan (mooska la shiiday, subagga lawska, xashiishka timirta, saliid saytuun, caano, ukun, vanilj la soosaaray iyo soosaar almond) oo si fiican isku walaaq ilaa si buuxda loo isku daro.

Ku dar shukulaatada madow oo isku laab isku dar

U qaybi isku darka 12 ka dibna ku rog kubbadaha, dabadeed geli saxanka dubista

Adeegso calaacalaha gacantaada Kubad kasta u dhig dhumucdaada aad rabto.

Ku dub foornada 10-12 daqiiqo (tani waxay ilaalin doontaa buskudka mid jilicsan - u dhaaf dhowr daqiiqo oo dheeraad ah haddii aad jeceshahay qaniinyada crunchier!)

Ka saar foornada U ogolow inay qaboojiyaan oo ku raaxaystaan ​​inta ay wali diirran yihiin, ama ku shub weelka hawo-mareenka ah ee talaajadda dhexdeedaka dib.

>>Cuntada cuntada ee laga soo qaatay theguthealthdoctor.com. Naftaada Caafimaad Cun: Hagaha Caafimaadka iyo Farxadda ee Fudud-fudud ayaa laga heli karaa Amazon

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Sidoo kale eeg: Malagga Number 1818: Macnaha, Muhiimadda, Muujinta, Lacagta, Ololka Mataanaha iyo Jacaylka