The Greenprint. Marco Borges

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СКАЧАТЬ 8.0 Pear (with skin) 1 medium 5.5 Apple (with skin) 1 medium 4.4 Banana 1 medium 3.0 Orange 1 medium 3.0

GRAINS	SERVING SIZE	TOTAL FIBRE (GRAMS)
The grains group is high in B vitamins and several key minerals, including magnesium, which is involved in more than three hundred health-promoting actions in the body. Try to have 1 or 2 servings daily.
Quinoa, cooked	125 grams	17.0
Bulgur wheat, cooked	250 grams	8.0
Pearl barley, cooked	200 grams	6.0
Porrifeg oats, instant, cooked	80 grams	4.0
Brown rice, cooked	250 grams	3.0

SEEDS	SERVING SIZE	TOTAL FIBRE (GRAMS)
Seeds pack a fibre punch in a tiny package. Have 1 or 2 servings daily.
Chia seeds	25 grams (2 tablespoons)	10.7
Flaxseeds	25 grams (2 tablespoons)	8.5
Squash and pumpkin seeds	25 grams (2 tablespoons)	5.0
Dessicated coconut (unsweetened)	25 grams (2 tablespoons)	4.6
Chestnuts	25 grams (2 tablespoons)	2.0

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