Moringa, Maqui Berries, uye Zvimwe: 8 Superfood Maitiro Anouya Nzira Yako

Zvemukati

• 1. Mafuta emafuta
• 2. Moringa
• 3. Chaga howa
• 4. Upfu hwemufarinya
• 5. Mbeu dzevise
• 6. Maqui michero
• 7. Tiger nzungu
• 8. Probiotic mvura

Fambisa pamusoro pekare, quinoa, uye coconut mvura! Eri, ndizvozvo 2016.

Iko kune zvimwe zvitsva zvekudya pamusoro pebhokisi, zvakazara zvine simba zvekudya zvine hutano uye zvekunze zvekunakidzwa. Vanganzwika kunge vasinganzwisisike asi, makore mashanu apfuura, ndiani angadai akafanotaura kuti tichave tichinwa collagen uye tichidya mabiko eavocado.

Aya ndiwo maratidziro ezvikafu zvepamusoro zvausingafanire kungotarisa chete, asi fara nezvazvo.

1. Mafuta emafuta

Nut butters yakaputika mukati megore rapfuura, nevazhinji vachisarudza kusiya zvigadzirwa zvemhuka vachida chikafu chinodyarwa nemiti. Kutevera sutu, nati maoiri ndiyo mhando nyowani yezvikafu zvepamusoro zvekubika zvakakosha, ine inotonhora-yakatsikwa maamondi, cashew, walnut, uye hazelnut mairi akaisirwa kuve nzira ine hutano kune avhareji maorivhi, miriwo, kana sunflower mhando.

Kunyange hazvo izvo zvinovaka muviri zvingave zvakanyanya kufanana, zvakakosha kuyeuka kuti haazi mafuta ese akagadzirwa akaenzana. Mafuta emafuta anowanzo aine mashoma ekukuvadza mafuta mafuta uye akawanda. Ini ndakatora sampuli inotonhorera inotonhorera yemafuta eamuamondi pane cafe nyowani-yakavakirwa muMiami - inoyevedza kana wakapfeka pamusoro pehadhi. Kana iwe uri weergoria kune nzungu, iwe unogona kuyedza mafuta avocado, ayo akagadzirwa kuve anotevera mafuta ekokonati, sezvo ari makuru pakubika!

2. Moringa

Matcha, maca, spirulina, uye girini tii poda vakambotonga jongwe kana zvasvika pakukwirisa ma smoothies ako, asi kune chitsva chegreen mu dhorobha - uye zvinonzwika zvakanyanya senge nyowani yekutamba kupenga kupfuura chinhu chaungatore chaicho. Yakazara vhitamini C, calcium, potasium, uye amino acids, iyo yakanaka, velvety poda inouya kubva kumuti unokurumidza kukura weMoringa, wakazvarwa kuIndia, Pakistan, neNepal.

Edza kuisasa mumas smoothies, yogati, uye majisi. Pakutanga kufungidzira, iwe unoregererwa nekufunga kuti yaive yakawanda mhiripiri vhezheni yegirini tii, asi kuravira kwacho kuri kubata kunorwadza. Moringa anonzi anobatsira kubata shuga yeropa uye. Uye kunyangwe iine caffeine-yemahara, inogadzirira inoshamisa simba rechisikigo.

3. Chaga howa

Sezvinobvumwa, idzi hadziratidzike seinofadza zvikuru, iine bundu rekunze rakafanana nemarasha akapiswa. Asi aya mafungi ane simba akakwirira mune fiber, izvo zvinoita kuti zvive zvakanakisa mukugadzirisa gadziriro yekugaya, nepo yayo inogona zvakare kubatsira kudzikamisa chero kuzvimba muura. Iyi ndeimwe inonakidza yepamusoro yezvikafu zvechaga, nekumwe kuongorora kuchiratidza kuti inotsigira immune system nekuwedzera kugadzirwa kwemamwe maseru ekudzivirira.

Kunyangwe iwe uchikwanisa kutenga pakiti yachaga kuti ikure, isu tiri mukana wekuvaona pamenyu yezvinwiwa zvinopisa se "howa wehowa."

4. Upfu hwemufarinya

Fambisa pamusoro pebhakkwheat uye hupfu hwekokonati! Ichishandiswa zvechivanhu muBali neSouth Asia, iyi poda yakanyorova ndiyo nzira iri padhuze negorosi kune vanodya vasina gluten. Iyo paleo-inoshamwaridzika, vegan-inoshamwaridzika, uye nati-isina, futi.

Hazvireve hazvo kuti ndeye chikafu chepamusoro mupfungwa yekuti hachipe huwandu hwakawanda hwebatsiro rwehutano hwatisingakwanise kuwana kumwe kunhu. Asi inokodzera nzvimbo pane iyo rondedzero nekuti inokodzera zvakakwana kune yekudyara-yakavakirwa mapipi nekuda kwemidzi yayo yemidziyo yemidziyo uye nonallergenic zvivakwa. Ndakaedza chikafu chinonaka chechingwa chakagadzirwa nefurawa yemufarinya pandakanga ndichifamba uye hwaive hunonaka hwekunaka - pasina kana kunetseka pamusoro pekuzvimba kana kutsamwa kweBS kunokonzerwa nehupfu hweguteni.

5. Mbeu dzevise

Kutora pamusoro kubva ku chia, manhanga, uye sesame, mbeu yemwadhi munguva pfupi iri kutevera ichava izwi buzz nyowani pakati pevanyanyisa. Kuti vanakidzwe nokunaka kuzere, ivo vanofanirwa kumerwa uye kupfurwa vasati vashandiswa. Asi zvakakodzera kunetseka - kapu imwe chete inoshumirwa ine 31 gramu yeprotein uye zvakare inonakidza sosi yemagnesium, vhitamini B, uye ese ari maviri monounsaturated uye polyunsaturated mafuta.

Idye ivo voga sechingwa - edza kuidya! - kana kumwaya pamusoro pemichero, yogati, kana pamusoro peacai yako yekudya yemangwanani yekusimudzira zvine hutano!

6. Maqui michero

Zviri pachena kuti goji naacai vanga vaine nguva yavo, inguva yekurega hanzvadzi yavo ine shuga shoma ichipenya. Nokunaka kusingarwadzi uye kunhuhwirira kwakanyanya, aya mabriji anoshanda nesimba ane uye anogona kubatsira kudzora shuga yeropa, kubatsira kugaya, uye kuwedzera metabolism.

Sezvingabvira kumera muhupfu fomu uye kudyiwa zvakanyanya seacai - mumabhawa emangwanani, smoothies, uye majusi - ine muraraungu wemavhitamini, zvicherwa, zvinopesana nezvirwere, pamwe nefibre. Wedzera zvipunu zviviri zvegirisa-rakaomeswa poda pakudya kwako kwekuseni smoothie kweakanyanya kudya hit!

7. Tiger nzungu

Iwo anoshamisa ezvikafu zvepamusoro zve tiger nzungu zvishoma nezvishoma asi zvirokwazvo kuita kuti kuvapo kwavo kuzivikanwe uye kuruka nzira yavo mune yemazuva ano kunotora kune anozivikanwa anotapira uye anonaka mapheka. Iwo madiki, marimu-akaumbwa-akaomeswa ane huwandu hwakawanda hwefetari yezvikafu, potasium, uye mapuroteni emuriwo uye ane prebiotic anobatsira mukugaya. Iwo zvakare sosi huru yemagnesium, inova iyo yakasununguka mhasuru inozorodza iyo inobatsira kuchengetedza itsvo dzine hutano uye zvakare inodzivirira nyaya dzekuenda kumwedzi muvakadzi.

Zvinogona kuve nyore pasi kuita hupfu, kana kumanikidzwa seimwe nzira yemukaka wemombe.

8. Probiotic mvura

2016 raive gore iro maprobiotic akatanga kunyatsoita nzira yavo kupinda munzvimbo dzekunze pane kungova chimwe chinhu vanhu vanoziva nezvehutano vakachengeta chakavanzika. Ivo vaisazongodyara chete mune zvinowedzera, asiwo muchokoreti uye yogati zvakare. Kuita kuti zvive nyore kwazvo kwatiri kuti tiwedzere maruva edu maruva uye kuchengetedza hutano hwakanaka hwekugaya, mvura-inoshamwaridzika mvura ichave iri mumafiriji edu. Sei uchidya mapurobioti ako kana uchikwanisa kunwa, eh?

Ichipa kuendesa kunoshanda, iwo mabhakitiriya akanaka anenge ari panzvimbo chaipo nenyaya yemasekondi nekumwa mune fomu remvura. Ini pachezvangu ndinogona kubvuma kutora zuva nezuva probiotic (ini ndinoshandisa fomu capsule ikozvino, Alflorex) senzira yekuchengetedza kuenzana mumatumbu ako. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitsvaga.

Saka, ipapo tinazvo. Pasina nguva, tarisira kunwa chaga kofi paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge. Iwe wakazvinzwa pano kutanga!

Scarlett Dixon mutori wenhau weUK-based, blogger yehupenyu, uye YouTuber anomhanyisa zviitiko zve network muLondon kune vanoblogi uye nyanzvi dzezvemagariro. Anofarira kwazvo kutaura pamusoro pechinhu chero chipi zvacho chinganzi chakabatwa, uye runyorwa rurefu rwemabhaketi. Iye zvakare anofarira kufamba uye anofarira kugovana meseji yekuti IBS haifanire kukudzosera muhupenyu! Shanyira webhusaiti yake uye Twitter.