Batidos Saludables PDF

 

IBS 5; IMJD_MS

Oetbnds se`uneo`ms

 

OR

 

SDO_M IB Gd`e! Sdy Hbhe, hecé y crmcé mh Oumhds Ebrms, Eramhtbhe, `uaer ndhnm vbvé geste gecm trms eõds, cuehnd im iunâ e Gd`ehne. Ectue`imhtm vbvd mh

Zwd``m, uhe cbunen cgbqubte mh m` cmhtrd nm `ds [eésms Oejds.

Ib `uaer fevdrbtd nm `e cese ms `e cdcbhe. Hd pdrqum sme m` `uaer qum im  tdce pdr nmfbhbcbóh, nmfbhbcbóh, sbhd pdrqum ms m` m` `uaer qum m`bjd, m` `uaer mh m` qum gead cetersbs eiesehnd, ib mspecbd nm  tmrepbe `ds nées qum ``mad e cese cdh `ds hmrvbds nm puhte y e ndhnm prmperd `e cdibne qum gecm qum mstm cumrpbtd fuhcbdhm nm ierevb``es.  @d qum pere iucgds ms uhe pârnbne nm tbmipd, pere ib sdh idimhtds nm p`ecmr y rm`ex.

@darer `ds imjdrms seodrms cdh bharmnbmhtms bharmnbmhtms eibaeo`ms pere humstrd cumrpd sm trehsfdrió mh uhe pesbóh, e`ad qum cdipertd cene smiehe mh ib o`da, www.dgiyodw`.mu, y qum mspmrd sm vme rmf`mjend mh mstm `bord.

Sb tmhâs nunes d suamrmhcbes, suamrmhcbes, pdnms mhcdhtrerim mh Bhstearei d mscrbobrim e hbheKdgiyodw`.mu 

,

Geste prdhtd!

Fecmoddl  

 

Ibs 5; imjdrms oetbnds se`uneo`ms Cuehnd yd mre cgbce, im ecumrnd qum mh ib cese nmcéeh qum m` `bcuend nm oehehe mre e`ad esé cdid uh ormoejm iåabcd qum tm gecée suobr cbmh lb`ds mh uhe imrbmhne. Oumhd, hd `d nmcéeh mxecteimhtm esé, pmrd tmhée uhe rmputecbóh oestehtm ie`e. Crmd qum vbmhm nm `e crmmhcbe nm `e âpdce nm qum `es oehehes mreh uhe frute ‐mhadrnehtm’ Cdh m` pesd nm` tbmipd, nmscuoré qum m` `bcuend nm oehehe hd mhadrne, pmrd ms m` úhbcd oetbnd qum mxbstm, qum sm pumnmh gecmr ib` cdiobhecbdhms nbfmrmhtms y cdhsmaubr seodrms úhbcds. M` smcrmtd mstå mh gecmr `es cdiobhecbdhms cdrrmctes pere `darer uh oumh oe`ehcm nm ce`drées y hutrbmhtms, pere qum enmiås nm rbcd sme se`uneo`m. Mh mstm `bord tm cdipertd ibs nbmz oetbnds prmfmrbnds, `ds ibsids qum cdhsuié ibmhtres im mhcdhtreoe mh uh p`eh nm nmscmhsd nm pmsd pere oejer `ds lb`ds qum ib prbimre mstehcbe mh Gd`ehne im geoéeh nmjend (qubâh hd `m nbd vbe `borm e `e cmrvmze y `e se`cgbcge e`miehe e`auhe vmz mh su vbne4). Mspmrd qum `d nbsfrutmh!

 

addn idrhbha! Oumhds nées! Smaureimhtm tmhâs uh née `erad pdr nm`ehtm. Mstm oetbnd ms amhbe` pere ``mhertm nm mhmraée e `e ieõehe: `es fbores nm `e evmhe, m` ezúcer nm `e frute, y `es areses se`uneo`ms nm` iehé. Mipmzå cdh tdnd!

Bharmnbmhtms 

5/? oehehe (p`åtehd) 5/? cnbte nm ceced eierad 5 cnbte nm iehtmqub``e nm iehé 5 cne nm evmhe bhstehtåhme

5/? vesd nm `mcgm nmscrmiene d vmamte` Dpcbdhe`: gbm`d, cgdcd`etm eierad re``end

bhstruccbdhms

@bcuer tdnds `ds bharmnbmhtms geste qum hd sm  vmeh ies `e evmhe. Ib cdhsmjd ms cd`dcer prbimrd `ds `équbnds, pere `darer qum `ds só`bnds hd qumnmh treoends mh m` fdhnd nm `e `bcuendre.

 

nmsnm m`

Nmcbim sb mstm oetbnd hd tm tm`mtrehspdrte e `e prbimre qubhcmhe nm mhmrd (pere `ds nm` gmibsfmrbd sur), rm`ejehnd mh `e pb`mte mh uh née nm sd`, nmspuâs nm geomr sdormvbvbnd e tdnes `es

odrnm nm `e

rmuhbdhms sdcbe`ms nm nbcbmiorm4 Supmr rmfrmscehtm y cdh frutes obmh vmrehbmaes, mstm oetbnd ms bnme` pere `ds qum hd tdieids e`cdgd`

pbscbhe Bharmnbmhtms 

?;; ar nm sehnée sbh smib``es 5;; ar nm frutbb``es 5 cnbte nm juad nm `bióh Dpcbdhe`: eaue y gbm`d bhstruccbdhms

`bcuer tdnds `ds bharmnbmhtms. @e cehtbnen nm eaue ve e nmpmhnmr nm cuehtd eaue tmhae `e sehnée, ye qum e`auhes tbmhmh `e pu`pe iås smce.

 

@midh pbm Mstm oetbnd supmr crmidsd, cétrbcd y nu`cm im gecm ecdrner iucgésbid e mstm c`åsbcd nm `e pestm`mrée. SB ehnås ehtdjend nm mste  tdrte pmrd tm qumrâs egdrrer `es ce`drées, tm rmcdibmhnd qum prumoms ib vmrsbdh `bcuene.

Bharmnbmhtms 

5/? iehzehe rdje 5 cne amhmrdse nm qumsd crmie, prmfmrmhtmimhtm [gb`enm`pgbe. 5/? vesd nm `mcgm nmscrmiene re``enure nm 5/? `bióh 5 cnbte nm ibm` d jereom nm ercm d errdz stmvbe e austd bhstruccbdhms

[m`er y cdrter `e iehzehe. @bcuer `e iehzehe cdh `e `mcgm.

Earmaer m` rmstd nm `ds bharmnbmhtms y `bcuer humveimhtm.

 

NBE NM CE@D_  Mstm oetbnd `d prmperd mh m` vmrehd sbmiprm qum vd`vmids nm treoejer. @`mhd nm vbteibhes y iuy rmfrmscehtm, bnme` pere smhtersm mh m` oe`cóh d m` jernéh y rm`ejer nmspuâs nm uhe jdrhene eadtendre.

Bharmnbmhtms 

5;; ar n pmpbhd pm`end 5;; ar nm ehehå (pbõe) 5/? vesd nm `mcgm nm cdcd Dpcbdhe`: gbm`d, gdjbtes nm imhte bhstruccbdhms

Cd`dcer tdnds `ds bharmnbmhtms mh `e `bcuendre y `bcuer.

 

tbp Mhnu`zer

tus

oetbnds

cdh

stmvbe `ds gecm iucgd iås

`bvbehds y se`uneo`ms. Cuehnd m` seodr nm` oetbnd ms oumhd, hd hmcmsbtås tehtd ezúcer.

 

frdzmh omrrbms Sbmiprm cdiprd frutes nm mstecbóh mstecbóh e oumh prmcbd y `es cdham`d pere pdnmr utb`bzer`es mh dtrd idimhtd (ms nmcbr, cuehnd mstâh ceres mh m` supmrimrcend). Mstm oetbnd ms amhbe` pere m` nmseyuhd pdr su epdrtm nm ezúcer y prdtméhe. Sb qumrâs gecmr`e cdip`mte, earâae`m uh pdcd nm arehd`e pdr mhcbie uhe vmz `bstd.

Bharmnbmhtms 

5/? oehehe

5=; ar nm frutds rdjds cdham`ends

5;; ar nm ydaur heture` 5/? vesd nm `mcgm nmscrmiene bhstruccbdhms

Cd`dcer mh uhe `bcuendre prbimrd `ds `équbnds, `umad m` rmstd nm `ds bharmnbmhtms y `bcuer.

 

evmhe y nurezhd @e evmhe ms oumhésbie pere humstrd cumrpd, pmrd iucges vmcms hd seomids mh quâ cdibnes pdnmids utb`bzer`e. Mstm oetbnd tm eyune e bhcdrpdrer mstm e`bimhtd supmr hutrbtbvd mh tu nbmte nberbe. Bnme` pere

cuehnd tm `mvehtes cdh aehes nm nu`cm.

Bharmnbmhtms  ? cnes nm evmhe bhstehtehme

5;; ar nm ydaur heture` 5 nurezhd mh trdzds

5;; i` nm `mcgm nmscrmiene

5/? cnbte nm msmhcbe nm vebhb``e bhstruccbdhms

@bcuer tdnds `ds bharmnbmhtms geste qum hd vmes iås pmnecbtds nm evmhe.

 

tbp Sbmiprm cd`dce prbimrd `ds bharmnbmhtms `équbnds mh `e `bcuendre. Nm mste iehmre,

 ves e mvbter qum `ds só`bnds qumnmh etescends mh m` fdhnd nm` vesd.

 

arehbzend Mstm mre uhd nm ibs seodrms nm gm`end prmfmrbnds, esé qum nmcbné gecmr`d oetbnd y se`uneo`m. Bnme` pere `e imrbmhne.

Bharmnbmhtms 

?;; i` nm `mcgm

5 cne cd`iene nm qumsd crmie, prmfmrmhtmimhtm [gb`enm`pgbe 5 cnbte nm msmhcbe nm vebhb``e

5 cuenrenbtd nm cgdcd`etm eierad stmvbe e austd bhstruccbdhms @bcuer tdnd imhds m` cgdcd`etm.

_e``er m` cgdcd`etm tbpd vbrute. Earmaer m` cgdcd`etm y `bcuer epmhes pere qum hd sm nbsum`ve.

 

[bõe cd`ene ydagurt  Bnme` pere rmceraer mhmraées e `e ternm, ibmhtres tm bieabhes qum mstes  tbrend mh uhe p`eye nm Oresb` mscucgehnd rmaaem. Oumhd, hd sâ sb pere  tehtd, pmrd mstå oumhésbid oumhésbid baue`.

Bharmnbmhtms 

5;; i` nm ydaur heture` 5;; i` nm `mcgm nm cdcd

5;; ar nm ehehå Stmvbe e austd

bhstruccbdhms

Cd`dcer tdnds `ds bharmnbmhtms mh `e `bcuendre y `bcuer.

 

pe`te & oehehe  Mstm oetbnd, enmiås nm smr rbquésbid y iuy crmidsd, ms se`uneo`m y oe`ehcmend: `e areses se`uneo`ms nm `e pe`te, `ds cerodgbnretds nm `e frute y prdtméhe nm ydaur arbmad.

Bharmnbmhtms 

5/> nm uhe pe`te 5 oehehe

5;; i` nm ydaur arbmad heture` 5;; i` nm `mcgm nmscrmiene

bhstruccbdhms

Cd`dcer tdnds `ds bharmnbmhtms mh `e `bcuendre y `bcuer.

 

tbp Cdham`er `e frute ienure pere cdhsmrver`e. Enmiås, gecm qum tus oetbnds qumnmh iucgd iås crmidsds.

 

cgmmsmcelm Dtrd nm ibs oetbnds prmfmrbnds pere msds nées mh `ds qum im iumrd pdr e`ad rbcd y nu`cm. Mstm tbpd nm `bcuends im eyune e hd cemr mh `e  tmhtecbóh nm cdiprerim cdiprerim uhe pdrcbóh nm tdrte. tdrte.

Bharmnbmhtms 

5/? iehzehe 5=; i` nm `mcgm

5 cne amhmrdse nm qumsd crmie 5/? cnbte nm msmhcbe nm vebhb``e stmvbe e austd Dpcbdhe`: 5 ae``mtbte tbpd Ierée, freioumses, frutb``es.

bhstruccbdhms

[m`er y cdrter `e iehzehe. @bcuer `e iehzehe cdh `e `mcgm.

Earmaer m` rmstd nm `ds bharmnbmhtms y `bcuer humveimhtm.

Nmcdrer cdh `e ae``mtbte pertbne mh

pmnecbtds y freioumses

 

Arecbes! Gbcm mstm `bord cdh iucgd cerbõd pere ibs `mctdrms nm` o`da y m` ibsid hd sm mhcumhtre e `e vmhte. Nm iås mstå nmcbr qum `es

fdtds y m` cdhtmhbnd nm ib eutdrée, y hd pumnmh smr tdte` hb percbe`imhtm puo`bcends d rmprdnucbnds mh hbhaúh sbtbd wmo d rmn sdcbe`. Sb qumrâs gecmr usd nm e`auhe fdtd, pdr fevdr cdhtecteim. Eg! Cesb im d`vbneoe. Sb gecâs e`auhe nm ibs rmcmtes, hd tm d`vbnms nm user m` gesgtea #dgiyodw` pere qum yd pumne vmr`e. Im mhcehte vmr qum gey e`aubmh nm` dtrd `end gecbmhnd ibs p`etds. ]h se`und y geste prdhtd! Hbhe

Eadstd, ?;56. Fdtd y cdhtmhbnd: Hbhe Erehne pere Dg iy odw` www.dgiyodw`.mu  . @dad: _dnrbad Om``bhzdhe. Mnbcbóh: @ucée Suermz _mbhd.