Wedzera Aya Akasvibira Super Powders kuChikafu Chako kuti Uwedzere Hutano

Zvemukati

• Spirulina
• Chlorella
• Matcha
• Moringa
• Wheatgrass
• Ongororo ye

Aenda kare ndiwo mazuva apo kudya kwekare kwainzwika sechinyakare kana kusinganzwisisike. Ikozvino kune dzimwe nzira dzisina kujairika dzekudya magidhi ako ane hutano, akadai sespirulina, moringa, chlorella, matcha, uye wheatgrass, mazhinji acho anouya ari muhupfu. Aya ane masimba egirinhi hupfu (ona zvatakaita ipapo?) zviri nyore chaizvo kuwedzera pakudya kwako. Kanda 'em mu smoothie kana mangwanani ako oatmeal kana kunyangwe girazi remvura kana ukashinga. Dzidza zvakawanda nezve yakanyanya kufarirwa hupfu magidhi.

Spirulina

Iwe unogona kunge wakaona spirulina, inova mhando yealgae yemvura yakachena, pane zvinyorwa zvinyorwa zve Whole Foods energy bars. Asi iwe unogona zvakare kutora mukana weakawanda hutano mabhenefiti nekuenda wakananga kuhupfu vhezheni. Ingova nechokwadi chekubvunza chiremba wako kana uri kutora anticoagulant, antiplatelet, kana immunosuppressant mishonga. Spirulina dzimwe nguva anogona kukanganisa neavo, anodaro Alexandra Miller, RNN, LDN, chiremba wezvehutano pamwe neMedifast.

Nei zvichishamisa: 2-teaspoon inoshumira ine macalorie gumi nemashanu uye magiramu matatu eprotein, iyo yakakura chaizvo kana iwe uchifunga nezve zai (mudiwa pakati peprotein fanatics) ine magiramu matanhatu. Spirulina zvakare "sosi yakanaka kwazvo yemhangura uye sosi yakanaka yeiamin, riboflavin, nesimbi," anodaro Miller. Zvimwe zvidzidzo zvakaratidza spirulina yakazara ne-anti-inflammatory properties, immunity inobatsira, uye iyo antioxidant beta-carotene, kunyange zvazvo Miller achiti tsvakurudzo yakawanda inodiwa usati wava nechokwadi. Zvinozivikanwa, zvisinei, kuti spirulina inogona kuwedzera kutsungirira kwekurovedza muviri, maererano neongororo yakaitwa nevatsvagiri veTaiwanese, uye inogona kubatsira kudzikisira mhino dzakapfava dzinoenda pamwe neallergies, pamwe nekuda kwekugona kwespirulina kurwisa kuzvimba.

Mashandisiro acho Mune smoothie, muto, kana zvinhu zvakabikwa.

Chlorella

Kunge spirulina, chlorella inouya kubva padambudziko rebhuruu-girini algae. Izvo zvakafanana ne spirulina muhutano hwayo hwekudya, zvakare, uye ine zviyero zvakaenzana zveprotein, mavitamini, uye antioxidants, anodaro Miller.

Nei zvichishamisa: Chlorella's lutein components zvinobatsira kudzivirira maziso, uye beta-carotene yayo yakaratidzwa kudzivirira kubva kune chirwere chemwoyo. Chlorella inonyanya kuda mukurumbira, zvakadaro, ndeyekuti yakafuma muB12, vhitamini yakakosha iyo vazhinji vezvirimwa havawani zvakakwana sezvo ichiwanzo kuwanikwa mumhuka. Chidzidzo cha2015 chakaburitswa mu Zvinyorwa zveMishonga Chikafu yakabvunza vatori vechikamu vane kushomeka kweB12 kutora 9 magiramu echlorella pazuva. Mushure memwedzi miviri, yavo B12 mazinga akawedzera neavhareji ye21 muzana. Uyezve, tsvagiridzo yakaburitswa mu Nutrition Zvinyorwa akawana kutora hafu yeiyo-5 gramu pazuva-yakakwana kuderedza cholesterol uye triglyceride mazinga.

Mashandisiro ayo: Tora 1 kiyipuniko yeupfu muiri yako smoothie, chia mbeu pudding, kana mukaka wemukaka.

Matcha

Kana girini tii mashizha akaomeswa uye pasi kuita furawa yakanaka kwazvo, unopedzisira uine matcha. Izvi zvinoreva kuti matcha inopa yakachena uye yakanyanya-yakadzvanywa dosi yegreen tii's phytochemicals.

Nei zvichishamisa: Matcha yakanaka kune izvo zvikonzero izvo green tii iri-inogona kudzikisa cholesterol, ropa glucose, uye triglyceride mazinga, sekureva kwechidzidzo chakaburitswa mu Kudya & Kushanda. "Epigallocatechin gallate (EGCG), polyphenol inozivikanwa nekugona kwayo kurwisa gomarara uye antiviral zvivakwa, inokwana katatu kukwira mumatcha kupfuura mamwe ma green tii," anodaro Miller. Chidzidzo chitsva chakaburitswa mujenari Yazvino Pharmaceutical Design akachera mukurumbira wematcha wekusimudzira manzwiro ako uye simba rehuropi. Mushure mekuongorora makumi mana neshanu zvidzidzo, vatsvaguriri vakataura kusanganiswa kwe caffeine, iyo inoburitsa kick mukusvinura, uye L-theanine, amino acid inosimudzira kutandara uye kugadzikana, yainyanya kubatsira mukubatsira vanhu kubva pabasa kuenda pane rimwe basa pasina kukanganiswa.

Mashandisiro ayo: Inwa sematcha latte pachitoro chako chekofi chine fashoni kana kuwedzera kune smoothies, pasta sosi, kana spice rub. Iwe unogona zvakare kuimwaya pamusoro peiyo yogati, granola, kana kunyange popcorn. Ehe, izvo zvinowirirana.

Moringa

Iyi poda yepamusoro imhedzisiro yekukuya mashizha nembeu dzemuti unonzi moringa oleifera.

Nei zvichishamisa: Hapana mubvunzo kuti moringa inokodzera kunge chikafu chepamusoro nekuda kwehuwandu hwayo hwevhitamini C, vitamini A, calcium, iron, protein, uye antioxidants. Asi sezvo uchingove uine 1 kana 2 maspuni pakudya, moringa yega haizonyatso vimbiso yekuti uchasangana neyako yakakurudzirwa yezuva nezuva yezvinovaka muviri (kunyangwe mazinga ako evhitamini C achiswedera pedyo). Zvakadaro, zvirinani kupfuura chero chinhu, uye moringa inogona kubatsira zvakanyanya kune vanhu vane chirwere cheshuga, sekureva kwechidzidzo chakaburitswa muna Phytotherapy Tsvagiridzo.

Mashandisiro acho Kufanana nemamwe mapoda egirini, moringa kuwedzera kukuru kumasmoothies, oatmeal, uye mabara egranola. Vanhu havafariri nezvekuravira kwayo, asi kunhuhwirira kwakafanana neshizha kunoita kuti ive mubatsiri kune mamwe madhishi anonaka senge hummus uye pesto.

Wheatgrass

Iwe wakatanga kusangana newheatgrass muchimiro chegirinhi shots paJamba Juice. Huswa hunobva pagwenzi regorosi Triticum aestivum, uye bepa rakaburitswa mu Chikafu Sayenzi uye Hunhu Management akaipfupisa zvakanyanya nekutaura kuti "isora ​​rakaderera rinova simba rezvinhu zvinovaka muviri nemavitamini emuviri wemunhu." Tichanwa kune izvozvo.

Nei zvichishamisa: Maererano nevatsvakurudzi veIsrael, wheatgrass yakafuma mu chlorophyll, flavonoids, vitamin C, uye vitamin E. Muchidzidzo chavo chakabudiswa mu Mini Reviews muMedicinal Chemistry , vanotaura kuti wheatgrass yakaratidza kuti ine simba rinopesana nekenza, zvichida nekuda kweapigenin yayo. zvemukati, izvo zvinodzivirira kukuvara kweserura. Zvishoma zvidzidzo zvidiki zvakare zvakawana zvinogona kudzikisira mhedzisiro yehutano nyaya dzakadai seshuga, kufutisa, uye rheumatoid arthritis.

Nzira yekuishandisa mukudya: Blend 1 tablespoon mujisi remichero kana smoothie.

Ongororo ye