Super Greens: Ko Greens Poda Poda Hutano?

Zvemukati

• Chii chinonzi Greens Upfu?
• Nutrition Inoshanduka Kubva paZvikamu
• Kuwedzera Kwakakodzera Kufunga
• Inogona Kubatsira Kudzivirira Chirwere Chisingaperi
• Inogona Kuvandudza Simba Rako
• Zvimwe Zvakanakira
• Kwete Chinotsiva Wese Muriwo
• Mashandisiro Ekushandisa Greens Powder
• Icho Chinokosha

Haisi chakavanzika chekuti vanhu vazhinji havadye miriwo yakakwana.

Greens powders ndezvokudya zvinowedzera zvakagadzirirwa kukubatsira iwe kusvika kune yako yezuva nezuva yakakurudzirwa miriwo yekudyiwa.

Chigadzirwa zvinyorwa zvinotaura kuti magidha mapoda anokwanisa kutsigira immune yako yemuviri, masimba esimba, detoxification uye nezvimwe - asi unogona kushamisika kana sainzi inotsigira izvi zvinofungidzirwa mabhenefiti.

Ichi chinyorwa chinokuudza iwe kuti magidhi mapoda ane hutano here.

Chii chinonzi Greens Upfu?

Greens powders zvidyiwa zvekudya zvaunogona kusanganisa mumvura nezvimwe zvinwiwa.

Ivo vanowanzove neyegirini hue uye vanogona kuravira hushoma hushoma. Mashuga echisikigo anotsiva anowanzo kuwedzerwa kunatsiridza kunaka.

Greens powders kazhinji ine 25-40 kana zvimwe zvakasiyana zvigadzirwa, izvo zvinosiyana nemhando. Izvi zvinowanzo sanganisira (,):

• Leafy greens: Sipinachi, kare, collards, parsley
• Gungwa: Spirulina, chlorella, dulse, kelp
• Mimwe miriwo: Broccoli, beet, karoti, matomatisi, green kabichi
• Grasses: Bhari bhari, gorosi, oat uswa, alfalfa huswa
• Yakakwirira-antioxidant michero: Blueberries, raspberries, goji uye acai michero
• Zvinyorwa zvinovaka muviri: Green tii mushoma, yemazambiringa mbeu mushoma, ginkgo biloba mushoma
• Probiotics:Lactobacillus (L.) rhamnosus, L. acidophilus, Bifidobacterium lactis
• Dyara-yakavakirwa enzyme enzymes: Amylase, cellulase, lipase, papain, protease
• Herbs: Holy basil, astragalus, echinacea, mukaka rukato
• Howa: Maitake howa mushoma, shiitake howa mushoma
• Natural shuga inotsiva: Stevia shizha rinobviswa, monk chibereko chinotora
• Yakawedzera fiber: Rice bran, inulin, apuro fiber

Zvibereko zvinoshandiswa mune izvi zvinowedzeredzwa zvinowanzoomeswa zvobva zvasanganiswa kuita hupfu. Neimwe nzira, zvimwe zvinoshandiswa zvinogona kuiswa muto, zvobva zvashayiwa mvura, kana zvimwe zvikamu zvechikafu chose zvinogona kuburitswa.

Maitiro matsva ndeekukura kana kuvirisa zvinoriumba, izvo zvinowedzera mavitamini uye zvinobatsira kuputsa makomputa anogona kukanganisa kufema kwemaminera (,,).

Iwo mafomati anowanzo kuve vegan, pamwe neisina-genetiki-akachinjika uye organic - asi tarisa chigadzirwa chigadzirwa kune izvi ruzivo.

Mitengo yemagidhi upfu inotangira pamasendi makumi maviri nemaviri kusvika makumi mapfumbamwe nemapfumbamwe kana kupfuura pasipo imwe (ingangoita gumi magiramu kana maaspuni maviri), zvichienderana nezvinosanganiswa.

Kunyangwe kuumbwa kwemagidhi hupfu hwakasiyana nemhando, anowanzo gadzirwa kubva kumashizha akaomeswa emashizha uye mimwe miriwo, huswa hwegungwa, huswa, michero ine antioxidant nemiriwo. Probiotic uye enzyme enzymes anowanzo kuwedzerwa futi.

Nutrition Inoshanduka Kubva paZvikamu

Nekuti zvigadzirwa zvegirini hupfu zvinosiyana nechiratidzo, kukosha kwehutano kunowanzosiyana pakati pezvigadzirwa.

Paavhareji, imwe scoop (10 gramu kana maviri mashupuni) emidhi madota ane ():

• Makorori: 40
• Mafuta: 0.5 magiramu
• Yese carbs: 7 magiramu
• Chikafu fiber: 2 magiramu
• Zvinyuchi: 1 gramu
• Mapuroteni: 2 magiramu
• Sodium: 2% yeReferenzi Zuva Nezve Intake (RDI)
• Vitamin A (se beta-carotene): 80% yeiyo RDI
• Vhitamini C: 80% yeiyo RDI
• Vhitamini K: 60% yeiyo RDI
• Calcium: 5% yeiyo RDI
• Iron: 20% yeiyo RDI
• Iodine: 100% yeiyo RDI
• Selenium: 70% yeiyo RDI
• Chromium: 60% yeiyo RDI
• Potassium: 5% yeiyo RDI

Iyo mapoda inowanzo yakaderera-koriori, asi kuvasanganisa nechimwe chinhu kunze kwemvura kunogona kuwedzera macalorie.

Greens powders haigare achinyora zvirimo mavitamini uye zvicherwa zvese. Ivo kazhinji havana kukwana seyakajairwa multivitamin uye mamineral ekuwedzera.

Mune zvimwe zviitiko, magreen powders anogadzirwa sekutsiva kwekudya, izvo zvinoita kuti chigadzirwa chiwedzere zvakakwana uye chakakwira mumacalorie.

Kunyangwe isina kuverengerwa pane zvakanyorwa, magedhi mapoda anowanzo kuve akakwirira mumapolyphenols nemamwe makomputa emiti ane antioxidant uye anti-anogumbura mabasa ().

Greens powders inowanzo yakaderera macalorie asi yakakwira mune mamwe maminera uye mavitamini, kusanganisira selenium, iodine, chromium uye mavitamini A, C uye K, pamwe nemiti yemiti ine antioxidant uye inorwisa-kupisa mabasa.

Kuwedzera Kwakakodzera Kufunga

Izvo zvinovaka muviri uye zvinodyarwa mumiti yemagirini hupfu zvinogona kutsigira hutano hwese kana zvichishandiswa pamwe chete neyakagwinya kudya uye mararamiro.

Semuenzaniso, magedhi mapoda anowanzo kuve akakwirira mavhitamini A uye C, ayo anobatsira kutsigira immune immune (7, 8).

Pamusoro pezvo, maprobiotic akawedzerwa kune magidhi mapoda anogona kutsigira immune immune uye kugaya hutano. Nekudaro, iwo kukosha kweakawedzera chirimwa-based digestive enzyme haina chokwadi (,,).

Greens powders akaedzwa mune mashoma mashoma zvidzidzo, asi mhedzisiro inogona kusiyaniswa neyakagadzirwa uye yekuwedzera yekuumba.

Pamusoro pezvo, vagadziri vezvigadzirwa vanowanzobhadhara izvi zvidzidzo, izvo zvinowedzera mukana wekusarura. Naizvozvo, zviri nani kuchengetedza mwero une hutano wekusahadzika.

Inogona Kubatsira Kudzivirira Chirwere Chisingaperi

Iwo antioxidant uye anopesana-nekurwisa zviito zvemiti yemakemikari mumidhero poda inogona kubatsira kudzikisa njodzi yako yezvirwere zvisingaperi.

Mune imwe chete-vhiki yekudzidza muvanhu gumi vane hutano, mapuniko maviri (10 magiramu) emuriwo poda inotorwa zuva rega rega yakadzikisa huwandu hweropa hwemapuroteni akanganisika ne30% ().

Kudzivirira kukuvara kwemapuroteni eropa senge enzymes kwakakosha, sezvo vachiita mabasa anobatsira kukudzivirira kubva kugomarara nezvirwere zvisingaperi ().

Mune kumwe kudzidza kwemazuva makumi mapfumbamwe-makumi mana mukati mevanhu makumi mana vane yakakwira BP, maviri mashupuni (gumi magiramu) eiyo miriwo poda inotorwa zuva nezuva yakadzikira ese systolic uye diastolic reropa neinenge 8%. Boka rinodzora rakaona kusagadziriswa ().

Zvakadaro, zvimwe zvidzidzo zvinodiwa kuti ubonese mabhenefiti aya.

Inogona Kuvandudza Simba Rako

Mimwe mirivo yeupfu inoti inowedzera simba rako. Asi, iwo anowanzo shomeka mumacalorie uye, nekudaro, hazvireve kuti anopa simba rakawanda.

Nekudaro, mamwe eaya hupfu ane macomputer anogona kukubatsira kuti unzwe wakangwarira uye une simba, kusanganisira girini tii mushoma, iyo ine caffeine nemishonga yemiti inotsigira kupisa macalorie ().

Mune ongororo yemwedzi mitatu mumadzimai makumi matanhatu nevatatu vane hutano, avo vanotora chipunu chimwe (10 gramu) yemuriwo poda ine girini tii yakaburitswa zuva nezuva yakashuma kuwedzera kukuru kwesimba, nepo boka re placebo rakaratidza kuti hapana shanduko ().

Zvakadaro, ichi chidzidzo chimwe chete chinoda kudzokororwa. Izvo zvakare hazvina chokwadi kana iyo greens poda isina green green mushoma yaizopa iwo mamwe mabhenefiti.

Zvimwe Zvakanakira

Mimwe mirivo yeupfu inoti inobatsira ne detoxification uye inoita kuti muviri wako uwedzere alkaline - zvichireva kukwirira pa pH sikero zero kusvika 14.

Zvisinei, kupedza greens poda hakuzokanganisa ropa rako pH, iro rinodzorwa nemuviri wako mukati mechikamu chakamanikana che 7.35-7.45 ().

Kune rimwe divi, weti yako pH inochinja-chinja mukati mehupamhi huwandu hwe4,5-8.0. Kudya magirini uye mimwe miriwo kunogona kukwidziridza weti pH zvishoma, ichiita kuti iwedzere alkaline (,,).

Vamwe vaongorori vanofungidzira kuti kuwedzera kudiki mualkine alkalinity kunogona kubatsira muviri wako kubvisa chepfu, senge mishonga yekuuraya zvipuka uye zvinosvibisa. Zvisinei, izvi hazvina kunyatsodzidziswa muvanhu (,,,).

Kudya magirosi eupfu kunogona kuramba kuchitsigira detoxification nedzimwe nzira. Semuenzaniso, kana chiropa chako chabvisa mamwe macomputer, zvinokuvadza mahara radicals anogadzirwa. Greens powders akapfuma muma antioxidants, ayo anogona kubatsira kurwisa aya mahara radicals (,,).

Greens powders anogona kusimudzira hutano hwese, kutsigira immune immune uye kubatsira kudzikisira chirwere chenguva refu. Kumwe kutsvagurudza kunodiwa kuratidza zvimwe zvingabatsire, senge rakawedzera simba uye detoxification.

Kwete Chinotsiva Wese Muriwo

Kudya mhando dzakasiyana siyana dzemiriwo uye zvimwe zvinogadzirwa sechikamu chekudya kwakakomberedzwa ndiyo nzira yakanakisa yekuwana muyero wehutano uye kudzivirira kuwandisa kwechero chinhu chinovaka muviri ().

Mune fomu yavo yese, miriwo inokupa iwe kugutsikana kwekutsenga uye yakakwira mumvura. Ose ari maviri maficha anosimudzira kuzara uye anogona kubatsira kudzivirira kunyanya kudya. Panyaya iyi, magidhi mapoda haanyatsogutsa (,).

Pamusoro pezvo, magreen powders akaderera mu fiber, kazhinji achingopa magiramu 1-2 pakushanda, asi dzimwe nguva fiber yakawedzerwa inowedzerwa ().

Ziva kuti madhiri eupfu anowanzo kuve nevhitamin K. Iyi vhitamini inopindirana nemimwe mishonga, kusanganisira inowonda ropa. Naizvozvo, vanogona kukanganisa kurapwa (28).

Inogona zvakare kuve nehutachiona hunokuvadza, senge mutobvu nedzimwe simbi dzinorema. Imwe ongororo yemarabhoritari yakawana zvinosvibisa mune zvina zve13 zvigadzirwa zvakaedzwa. Usati wasarudza chigadzirwa, tarisa webhusaiti yekambani kuti uone kana ichiratidza kuchena.

Chekupedzisira, mamwe magreen powders anoyambira kuti vana, vakadzi vane nhumbu kana vanoyamwisa uye vanhu vanotora mishonga havafanirwe kushandisa chigadzirwa. Iwo anowanzo aine mahebhu uye zvakatemwa zvakaburitswa izvo zvinogona kuisa zvingangoita njodzi kana kudyidzana.

Iyo tsika yakanakisa kutaura nachiremba wako usati watora chero chitsva chekuwedzera - magedhi mapoda haana kudaro.

Shanduro dzese dzemagreen uye zvimwe zvigadzirwa ndezvekugutsa nzara, kuwana chiyero chemuviri uye kudzikisira kutarisana kwako nezvinogona kukuvadza zvinosvibisa.

Mashandisiro Ekushandisa Greens Powder

Kuti uwane mhedzisiro, tevedzera rairo pane iyo canister yemidhi poda yaunotenga.

Izvo zvakajairika kumutsa hupfu mumvura, muto, mukaka kana zvinotsiva mukaka uye smoothies.

Nekuchengetedza chikafu, firiza firiji miriwo yakasviba kana usinga idye ipapo.

Kana iwe usingade kunwa yako magidhi poda, unogona:

• Wedzera ivo kumazai kana mazai
• Fukidza pamusoro pemiriwo yakakangwa
• Vavhenganise mumidziyo yakagadzirwa nesadhi
• Itai kuti vave mumidziyo yemiriwo
• Wedzera ivo kune muto

Nekudaro, kana iwe uchipisa magidhi poda, iwe unogona kudzikira kana kubvisa zvimwe zvezvinhu zvinovaka muviri, zvinosanganisira vhitamini C uye mapurobioti.

Kana kudya kwako kwemuriwo kuchida kudonha kana uchifamba, funga kutora magidhi poda newe kuti ubatsire kuchengetedza kudya kwako.

Nzira yakajairika yekushandisa madhiri eupfu kuvamutsa mumvura, muto kana zvimwe zvinwiwa. Iwe unogona zvakare kuvawedzera kune mapureti.

Icho Chinokosha

Greens powders ndezvokuwedzera zvakagadzirwa kubva pamuriwo, miriwo, gungwa, mapurobioti, enzayimeti yekugaya uye nezvimwe.

Dzinogona kuwedzera hutachiona uye kuderedza chirwere chisingaperi chisingaperi, asi mhedzisiro inogona kusiyanisa zvichibva pane zvigadzirwa Zvidzidzo pane izvi zvigadzirwa zvine mashoma uye, kunyangwe zvine hutano, hazvifanirwe kutsiva chikafu chizere.

Iwe unofanirwa kuramba uchidya manyoro matsva, mimwe miriwo uye zvakasiyana siyana zvekudya zvine hutano.