Maitiro Ekuita Yemazuva ese Superfoods Kugara

Zvemukati

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Kune zvakasarudzika zvekudya zvekudya zvatisingambofi takadzidza kududza (um, acai), uyezve kune zviripo zvezuva nezuva-zvinhu zvakaita seoats uye nzungu-izvo zvinoita kunge zvakajairika asi zvakazara neakanaka-iwe-mafuta, ane simba antioxidants, uye simba-rinowedzera, rinononoka-kupisa ma carbs. Zvizhinji zveizvi zvine hupenyu hurefu hwakareba uye zvinorira zvakachipa (sebhinzi dzakaomeswa uye oats zvinogara kwemakore).Asi nzungu, zvinonhuwira, uye mairi-matatu matatu anozivikanwa ezvikafu zvepamusoro zvakare ari mashoma padivi remutengesi-ane mashoma ehupenyu. Tsvaga kuti ungazvichengete kwenguva yakareba sei, uye ndeapi matanho aunogona kushandisa kumanikidza imwe nguva yekuwedzera kubva mune izvi hutano zvekudya.

Nut uye Nut Butters

Nepo iwe ungasafunge nzungu sechinhu icho "chinokanganisa," mafuta ari mazviri anogona kuenda rancid mushure memwedzi mina chete kana zvakadaro. Kana iwe ukatenga bhegi hombe uye usina hurongwa hwacho nekukasira, chengeta hafu mufiriji, anodaro McKel Hill, RD, muvambi weNutrition Yakabviswa. (Izvi zvinoshanda nembeu, seflakisi kana chia zvakare.) Kana iri yako nati bhotoro yekugadzira: Chengeta mufriji, kwainogona kugara kusvika mwedzi, anoraira. (Ona kuti chii chimwe chiri pane rondedzero yeZvikafu Zvine Utano Zvinokupa Mushonga Wese Unoda.)

Zvinonhuwira uye Herbs Akaomeswa

Izvi zvinogona kugara kwemwedzi mitanhatu kusvika kune gore, anodaro Hill (kunyangwe zvinonhuwira zvese zvingagara zvishoma). "Zvinonhuwira zvinongotanga kurasikirwa nekunhuwirira kwavo kwakasimba," anodaro Chikomo-chiratidzo ivo vangangodaro vakarasa kuravira kwavo kwakasimba futi. Sezvo bhodhoro rinodhura risingagari nokusingaperi, tenga zvinonhuwira-kana imwe yausingashandisi kakawanda-kubva kune mutengesi mukuru, kana uchikwanisa. Nenzira iyi unogona kuona kana uchiifarira usati watenga zvimwe, kana kuwana chete mari yaunoda. Uye paunotenga maruva matsva, Hill anokurudzira kuachengeta mugirazi ine inch yemaruva-semvura muvhasi-mufiriji. Vachagara kwevhiki.

Kubika Oils

Kunge nzungu, maoiri anoenda akashata kana mafuta ari maari achienda rancid. Kupisa uye chiedza zvinomhanyisa kuita ikoko, saka zvichengete munzvimbo ine rima inotonhorera. Mafuta omuorivhi anorasikirwa nemamwe mabhenefiti ane hutano hwemoyo nekufamba kwenguva, inodaro NPR, saka tsvaga mabhodhoro ane zuva rekukohwa paari uye woashandisa mukati memwedzi mina kusvika mitanhatu mushure mekuvhura idzva. (Waiziva here kuti mafuta omuorivhi anogona kubatsira Rev Up Your Metabolism?) Kana ari mafuta enzungu anonaka aunoshandisa pamusoro pemasaladhi kana mavheji akakangwa, achengete mufiriji, sezvinongoita nzungu dzavanogadzirwa nadzo. Kana dzangovhurwa, dzinogara dzinenge mwedzi mitanhatu.

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