Iyi Smoothie Recipe Inobatsira Iwe Kuwana Rinovhenekera Ganda kubva Mukati Kunze

Zvemukati

• 1. Zvibereko uye Veggies
• 2. Collagen
• 3. Prebiotic nemaProbiotic
• 4. Mafuta Akagwinya
• Ongororo ye

Hazvina mhosva kuti vangani vanoyemurwa-vanoda, masiki ekumusoro-soro kana maserum eganda anozorodza aunopfeka, iwe haugone kuwana kupenya kweganda uye kupenya kunogara kwaunotevera. Nezve izvo, iwe uchafanirwa kugadzirisa zvimwe pane izvo zvauri kuisa mu muviri wako, kwete zvauri kuisa chete on it.

Kutsvakurudza kunoratidza kuti zvaunoisa mumuviri wako zvinokanganisa chitarisiko uye utano hweganda rako, anodaro Maya Feller, R.D., nyanzvi yezvokudya muNew York. Uye haufanire kugadzirira izere, kudya kunovaka muviri kuti uone shanduko dzakanaka, chero.

"Kugadzira chinwiwa chinobatanidza mhando dzakasiyana dzezvinhu zvine hutano zvinogonesa izvo zvekudya kuti zvishande pamwe chete, saka unowana mabhenefiti avo zvakanyanya," anodaro Feller. "Uyezve, zvinwiwa zvinokurumidza kumedzwa kupfuura chikafu chizere."

Kuti uwane izvo zvinofanirwa-kuve nekupenya uye kuzorodza kutaridzika, bvarura yako blender uye uvake inopenya ganda smoothie neiyi yakakosha zvigadzirwa.

1. Zvibereko uye Veggies

Vanotakurwa ne antioxidants, kusanganisira mavhitamini C, E, uye maB, ayo anobatsira kudzivirira mahara radicals anogona kutungamirira kumakwinya, kuoma, uye rima, anodaro Feller. Sarudza mabriji matsva uye mashizha ane mashizha kuti uite chaizvo izvozvo.

Wedzera: manyoweberries, raspberries, kana maorivhi egoridhe uye kare kana sipinashi

2. Collagen

Protein iyi inovandudza kusimba kweganda uye inobatsira kuigarira yakatsetseka uye yakasimba. Isa scoop yeupfu collagen muvhitamini C-rich smoothie-iyo C inobatsira muviri wako kugadzira iyo collagen, anodaro Feller, kuti uwane goho rakanyanya ganda. Hapana chikonzero chekuwedzera OJ; unogona kuwana vhitamini C yakawanda kubva kumastrawberry, curly kale, nezvimwe zvinogadzirwa. (Unozodawo kunyura chipunu kutanga mune ino ganda-inosimudzira kiwi coconut collagen smoothie ndiro.)

Wedzera:chimedu chehupfu collagen uye sitirobheri, curly kare, kiwi, maranjisi, cantaloupe, kana papaya

3. Prebiotic nemaProbiotic

Mutemo wakanaka wegunwe: Chii chakanakira ura hwako zvakare chakanakira ganda rako. Ndicho chikonzero prebiotics uye probiotics ndiyo yakakwana inopenya yeganda smoothie chinhu. Feller anokurudzira kugadzira smoothie-yakapoteredza zvakanaka-iwe-iwe nekubatanidza yogati ine mhenyu tsika dzeprobiotics uye dandelion greens kana nzungu dzine matehwe avo kune prebiotics. (ICYDK, uyu ndiwo musiyano uripo pakati pe prebiotic nema probiotic.)

Wedzera:yogati uye dandelion magidhi kana nzungu nematehwe

4. Mafuta Akagwinya

Iwe wakanzwa kuti omega-3 fatty acids yakakosha zvakanyanya maererano nehutano hwemoyo, asi ivo vanogona kuita zvinoshamisa zveganda rako zvakare. Iyo omega-3s mumakotapeya, maarumondi, uye akafukidzwa kana akasungirirwa maflakisi kana hempseeds ane anti-anogumbura mhedzisiro uye anogona kubatsira kudzikamisa kutsamwa kweganda, anodaro Feller. Bhonasi: Aya anopenya ganda smoothie zvigadzirwa zvinokuchengetawo iwe uzere kwemaawa anouya.

Wedzera:avocado, maarumondi, flaxseeds, kana hempseeds

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Ongororo ye