9 Zvinongedzo Iwe Unogona Kusave Uchinzwa Izvo, Asi Unofanira Kuwedzera kune Yako Inotevera Kudya

Zvemukati

• 1. Mesquite
• 2. Goji michero
• 3. Spirulina uye E3Live
• 4. Cordyceps
• 5. Ashwagandha
• 6. Maca
• 7. Kudzu (kana kuzu)
• 8. Marasha
• 9. Mafuta embeu nhema
• Pazasi mutsara

Kubva pa mesquite mocha lattes kuenda kune goji berry tii, aya mapapiro akazara nezvinhu zvisina kujairika uye zvine pundutso hutano hunobatsira.

Ko kana ndikakuudza kuti pane zvishoma zvinovaka muviri zvinogona kugadzirisa hupenyu hwako hwekudya uye kukuunzira hutano hwakasimba pasina kupindira kukuru kwekicheni? Uye kuti izvo zvinongedzo zvinonyatsonaka kuravira, uye zvingangodaro zviripo kunzvimbo yako yekutengesa chikafu chikafu.

Semunhu anoshandisa mazuva mazhinji ari mukicheni achiyedza mabikirwo, achigadzira madhishi ekugadzira, uye achikurudzira vamwe kuti vararame hupenyu hune hutano (uye hunonaka) kuburikidza nesocial media, ini ndaedza huwandu hwakaenzana hwezvigadzirwa uye superfoods.

Izvo chete zvakanakisa - maererano nehutano, kuravira uye kuita kwakasiyana-siyana - zviite mukati meKudya kwemangwanani Makororo matsotsi.

Wakagadzirira kudhonza mune zvipfumbamwe zvakagutswa zvine michero zvaunofanira kuwedzera kuchikafu chako chinotevera? Apa chienda:

1. Mesquite

Kwete, kwete iyo BBQ mhando. Iyo mesquite yemakwati yemakwati uye pods ave achishandiswa muSouth neNorth America kwezviuru zvemakore seyakasikwa inotapira. Yayo yakaderera GI (glycemic index) chiyero zvinoreva kuti inogona kubatsira kuyera shuga yeropa.

Mesquite izere nefibre uye mapuroteni uye ine inorota vanilla-kunge yepasi kuravira. Izvo zvakanaka kushandisa mune smoothies uye mukubheka, uye zvinonyanya kunakidza kana uchinge wabatanidzwa necacao - edza iyo mune yako mocha lattes kana inopisa chokoreti.

2. Goji michero

Aya madiki emagetsi mabriji kubva kuHimalaya - inozivikanwawo sewolfberries - inoshamisa sosi yevhitamini C, vhitamini A, antioxidants, mhangura, selenium, uye mapuroteni. Nekuda kwehupenyu hwavo hunoshamisa hwekudya (goji berries anopa 8 akakosha amino acids!), Ave achishandiswa mumushonga wechiChinese kweanopfuura makore zviuru zviviri.

Ivo vanoonekwa sevanobatsira mukusimudzira hutano uye metabolism, uye ivo vane fiber-yakapfuma, inowedzera kuwedzera kune zviyo kana smoothie mbiya izvo zvinokuchengetedza iwe kuzere kwenguva refu. Iwe unogona zvakare kukwira goji dzakaomeswa dzakaomeswa mumvura inopisa kuti ugadzire yakanaka ine caffeine-isina goji berry tii.

3. Spirulina uye E3Live

Spirulina, yakashongedzwa bhuruu-girini algae, ndechimwe chezvinhu zvine chikafu chakawanda kwazvo pasi, chakazara mavitamini B-1, B-2 uye B-3, iron, mhangura, uye mapuroteni. Kunyange zvazvo spirulina yanga iriko kwechinguva, "hama" yayo E3Live yakakura mukuzivikanwa munguva pfupi yadarika uye inokonzeresa chikafu chebhuruu (funga Unicorn lattes, bhuruu smoothies, uye ndiro dzeyogati).

Ose maviri algae anomira kwete kwete chete neakanaka-kunge kutaridzika, asiwo nevo vhitamini uye mineral chimiro iyo inosanganisira yakakosha mafuta acids, ichivaita anoshamisa masimba ekuwedzera.

Spirulina uye E3Live zvinonyanya kuwedzerwa kune smoothie kana kupfeka saradhi. Ita shuwa kuti unotanga zvishoma kuitira kuti algae isakurise chikafu chako!

4. Cordyceps

Kana usati wawedzera howa muchikafu chako, inguva yekuchinja izvo.

Mushonga howa hwave kudyiwa nevanhu kwezviuru zvemakore, uye sainzi yanga ichizarura akawanda uye akawanda mabhenefiti ayo hushe humambo hunofanira kupa kune hutano uye hutano hwevanhu, pamwe nepasi. Cordyceps ave achishandiswa mumushonga wechiChinese kwemakore mazhinji kurapa kuneta, yakaderera bonde kutyaira, uye mamwe mamiriro.

Paunenge uchitenga cordyceps, tsvaga yakazara-yakasviba poda uye uiwedzere kune ako matete kana smoothies kana iwe uri kutsvaga kukwidziridza kurovedza muviri, kurudzira hutano hwemwoyo, kudzikira kwakadzika, uye zvingangoita.

Kune zvimwe zvinoratidza kuti cordyceps inogona kudzora kukura kwemamota. Kana iwe uchida kuziva zvakawanda nezve iyo isinganzwisisike uye ine simba howa humambo, tarisa iyi podcast bvunzurudzo yandakaita na mycologist Jason Scott.

5. Ashwagandha

Iyi mishonga yemishonga yave ichiwana huwandu hwakawanda munguva pfupi yapfuura, uye nechikonzero chakanaka: Zvinotendwa kubatsira kubata kusagadzikana, kushushikana, uye kushushikana; kudzikira kweshuga yeropa uye kuwedzera huropi basa Uyezve iri kuve yekugona yekurwisa kenza zvivakwa.

Ipo ashwagandha iri chiSanskrit che "kunhuhwirira kwebhiza," iyo tambo haina kana kukundisa kana iwe ukawedzera 1/2 teaspoon kune yako smoothie kana matcha latte. Ini ndinowanzoenda kune maca (ona pazasi) mumangwanani angu elixirs pamazuva apo ini ndoda simba rakawanda, uye nezve ashwagandha apo ini ndoda rutsigiro mukugadzirisa kushushikana.

6. Maca

Ichi chikafu chePeruvia, chinozivikanwawo sePeruvia ginseng, iri cruciferous midzi miriwo iyo inowanzo kuwanikwa muhupfu fomu, iyo inogadzirwa kubva pamudzi wayo. Maca inonaka zvinonaka zvevhu uye ndeimwe yekuenda kwangu-kune pantry staples.

Edza kuiwedzera kune yako smoothies, lattes, oatmeal, uye zvinotapira zvinobata kune inoonekwa ine caffeine-isina simba rekusimudzira iyo inogona zvakare kubatsira. Izvo zvakare zvinotendwa zvinowedzera kubereka uye kukurudzira bonde dhiraivha.

7. Kudzu (kana kuzu)

Mudzi wakaberekerwa kuJapan, kudzu wakashandiswa mumushonga weChinese kwemazana emakore ayo anopesana nekuzvimba uye antioxidant zvivakwa. Iine kugadzikana kwayo kwakasimba, uyu dumbu-unozorodza miriwo unoita hukuru hukuru hwemuto kana chigadziko chinotapira chema smoothies.

Zvinotendwa kuti zvinobatsira kusimbisa ako ekugaya uye anotenderera masisitimu, kubatsira kudzikamisa muviri wako, uye zvinogona kurapa hangovers uye.

Kudzu kazhinji inouya iri yakaoma fomu, iyo inoshandiswa kugadzira mukobvu, wakasviba pudding. Heano maitiro ekugadzira kudzu kumba. Kana mudumbu mangu musiri kunzwa, ndinofarira kudya plain kudzu pudding yakagadzirwa nemukaka wekokonati kana mukaka wekokonati upfu.

8. Marasha

Yakagadziriswa marasha iri kwese kwese. Iri mune yako kabhineti yemishonga, pasherufu yako yekunaka, uye muchikafu chako. Kunyange hazvo chiitiko ichi chiri chitsva kuWestern Wellness uye nyika dzechikafu, yakagara ichishandiswa senzira yekurapa kwehutano hwakasiyana siyana muAyurveda nemushonga weChinese kubatsira kudzikisa cholesterol, kukurudzira kushanda kweitsvo, uye sechirango chekurumidzira chepfu.

Mazimbe emagetsi anopinza, izvo zvinoreva kuti anosunga mamwe makemikari kune ayo anobuda pamusoro, izvo zvinoreva kuti anogona kuita semagineti yehupfu.

Tsamba yekunyevera zvakadaro: Yakagadziriswa marasha anopinza kana kusunga zvakawanda makemikari akasiyana uye haasiyanise pakati pezvakanaka nezvakaipa, saka mukuwedzera kune chepfu, inogona zvakare kutora mishonga, zvinowedzera, uye zvinovaka muviri muzvikafu.

Unogona kuedza marasha pachawo nemvura kana mune chinobvisa chinwiwa chamangwanani nemonamu. Kuti uwane zvimwe zvekufemerwa zvekudya, tora zvekugadzira marasha mabikirwo pano.

9. Mafuta embeu nhema

Iko kutsva kuwedzera kune yangu pantry, nhema mbeu yemafuta inouya kubva Nigella sativa, a diki shrub uye yakashandiswa mukati uye kumusoro paganda kwezviuru zvemakore.

Mafuta embeu nhema parizvino ari kuongororwa nezve mabhenefiti ehutano munzvimbo dzinoverengeka kusanganisira kubata chirwere cheshuga uye mune varume nekuvandudza huwandu hwehurume uye kufamba. Nekuti iine thymoquinone, anti-inflammatory compound, inogona kunge iinewo.

Ini ndaitendeukira kune nhema mbeu yemafuta macapsule ekuwedzera hutachiona hwangu kana ndave padanho rekubatwa nechirwere. Ikozvino ini ndinogara ndichiinayo paruoko mune yemvura fomu yekushandisa mukubika, latte, uye saladi yekupfeka.

Pazasi mutsara

Iwe haufanire kutora ese superfoods kamwechete. Tanga zvishoma uye edza chinongedzo icho chinotaura kwauri zvakanyanya mazuva ese kwevhiki mune ako aunoda mapipi, uye ona zvinoitika!

Ksenia Avdulova mutauri weveruzhinji, mararamiro muzvinabhizimusi, muridzi we Woke uye Wired podcast, uye muvambi we @mangwanani, iyo mubairo-wakasarudzika dhijitari chikuva chinozivikanwa nezve zvemukati zvemukati uye zvepamhepo zviitiko zvinosanganisa chikafu nekufunga. Ksenia anotenda kuti matangiro aunoita zuva rako ndiwo mararamire aunoita hupenyu hwako, uye anogovera meseji yake kuburikidza nezvakanyorwa zvemadhijitari uye nezvakaitika mu-munhu zvakabatana nemhando dzakadai se Instagram, Vitamix, Miu Miu, Adidas, THINX naGlossier. Batanidza neKsenia on Instagram,YouTubeuyeFacebook.