Fruity Antioxidant Zvinwiwa Zvinopenga Zvakanaka kuMuviri Wako

Zvemukati

• Mango, Papaya, uye Kokonati Smoothie
• Kiwifruit, Jalapeno & Matcha Booster
• Spiced Pomegranate Ginger Spritz
• Yakasanganiswa-Huchi Rakareruka Sirasi
• Ongororo ye

Haisi chakavanzika kuti michero mitsva, mavheji, nzungu dzakazara nehutu-hushamwari fiber, mavhitaminzi anokosha, uye mamineral akakosha. Asi izvo iwe zvausingazive ndezvekuti ivo zvakare vakapfuma muma antioxidants, zvinhu zvakasikwa zvinogona kudzivirira kana kunonoka mamwe marudzi ekukuvara kwesero, sekureva kweNational Center yeComplementary uye Yakabatana Hutano.

Uye haufanire kudaro idya michero yako ine antioxidant-yakapfuma kudzivirira kukanganisa uku. Izvi zvinwiwa zve antioxidant "zvinoderedza kuzvimba, izvo zvinogona kudzivirira zvimwe zvirwere," anodaro Chimiro Brain Trust nhengo Maya Feller, R.D.N., chiremba wezvekudya muNew York, akagadzira mabikirwo anotevera. Whip up a batch kuti uwane iwo akanaka-ako-iwe makomponi - hapana kutsenga kunodiwa.

Mango, Papaya, uye Kokonati Smoothie

Yakapfuma mu potassium, magnesium, uye iron, ichi chinwiwa chinodzvinyirira chinomutsiridza simba rako uye chinopa nyama dzako mhasuru. (ICYDK, mango pachayo inotakurwa nezvakanaka-kune-iwe zvinovaka muviri.)

Zvisungo:

• 1 3/4 makapu akachekwa echando mango chunks
• 1 1/2 makapu emvura yekokonati mbishi
• 3/4 mukombe wakachekwa nechando papaya chunks
• 2 tablespoon muto wemonimu
• 1/4 teaspoon pasi clove
• Pinch ye cayenne pepper
• Yakanyatso shredded zvishoma zvishoma toasted coconut flakes
• Lemon wedge

Mafambiro:

1. Mune blender, sanganisa chakatemwa chando mango chunks, mbishi kokonati mvura, akachekwa echando mapapaya machunks, juisi remoni, pasi clove, uye cayenne mhiripiri.
2. Gurai pakati pemagirazi maviri akareba. Shongedza nekokonati flakes uye lemon wedge.

Kiwifruit, Jalapeno & Matcha Booster

Muchinwiwa ichi chinopisa antioxidant, vhitamini C, polyphenols, uye macomputer anozivikanwa semakatekini anoshanda pamwechete kutsigira immune system yako.

Zvisungo:

• 1/2 mukombe diki kiwifruit chunks, uyezve zvimwe zvekushongedza
• 2 matete zvidimbu jalapeno
• 2 yakatetepa lime raundi
• 1 tablespoon agave syrup
• 2 mahombe macalantro matavi
• 1/3 mukombe inotonhorera isina kuchena iced matcha tii

Mafambiro:

1. Mune cocktail shaker, muddle kiwifruit chunks, jalapeño zvimedu, lime rounds, agave syrup, uye 1 cilantro sprig.
2. Dururirai inotonhorera isina kuchena iced matcha tii, uye zadza shaker nechando. Vhara, uye zunza kusvikira yakanyorova.
3. Dururira mugirazi pfupi izere nechando, uye shongedza ne cilantro sprig uye kiwifruit slice.

Spiced Pomegranate Ginger Spritz

Ichi chinwiwa antioxidant chinoita kuti moyo wako uve noutano hwakanaka, nekuda kweiyo ginger (iyo inoderedza LDL cholesterol) uye mutamba wedamba (iyo ine antioxidant Punicalagin iyo inogona kudzivirira LDL cholesterol kubva mukusimbisa muropa rako)

Zvisungo:

• 2-in. chidimbu cheginger, pamwe nezvimwe zvekushongedza
• 1/4 mukombe chilled pomegranate juice
• 1 tablespoon yakarungwa-uchi nyore sirasi (recipe pazasi)
• Navel orenji
• 1/3 mukombe chilled seltzer

Mafambiro:

1. Isa diki yakanaka yakanaka pamusoro pegirazi refu. Chidimbu chejenisi muisefa. Uchishandisa chipunu, dzvanya zvinyoro nyoro paginger yakakangwa kuti ubudise muto mugirazi. Iwe unofanirwa kuve ne1 / 2 tsp. muto wejinja; bvisa zvimedu.
2. Wedzera chilled pomegranate juice uye spiced-uchi nyore sirasi; kumutsa kubatanidza.
3. Slice 1 kutenderera kubva paguvhu orange; cheka kuita 4 zvidimbu. Wedzera kugirazi, uye zadza nechando.
4. Wedzera 1/3 mukombe chilled seltzer; shongedza nechidimbu cheginger.

Yakasanganiswa-Huchi Rakareruka Sirasi

Zvisungo:

• 1/2 mukombe uchi
• 1/2 mukombe mvura
• 1/2 tsp. yakapwanyika mhodzi dzecardamom
• 1/2 tsp. sinamoni

Mafambiro:

1. Muchikwata chiduku, unganidza uchi, mvura, kadhimamu mbeu, uye sinamoni. Uyai kumota, muchikurudzira kusvikira uchi hwanyunguduka.
2. Bvisa kubva pakupisa, uye rega itonhore kusvika kune tembiricha yekamuri. Dzvinyirira, uye rasa zvakaoma. (Zvakafanana: Nzira Dzinonaka dzeKushandisa Huchi Ihwo Mupantry Yako)

Shape Magazine, Kurume 2021 nyaya

Ongororo ye