Zvekudya usati wamhanya mujaho

Zvemukati

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Iva nesmoothie yakagadzirwa ne1 kapu yekokonati mvura, 1∕2 kapu tart cherry juice, 1∕2 kapu yeblueberries, 1 banana rakaomeswa nechando, uye 2 maspuni mafuta eflaxseed.

Sei kokonati mvura uye cherry juice?

A smoothie awa usati wamira pamutsetse wekutanga unogona kusimbisa kumhanya kwako. "Inogaya nyore uye inopa hydration inodiwa," anodaro Ashley Koff, R.D., chiremba wezvekudya muLos Angeles. Coconut mvura ine potassium yakawanda, chikafu chinobatsira kudzivirira marwadzo. Uye tart cherry juice inobatsira kuderedza kuzvimba, izvo zvinogona kudzivirira kukuvara kwemhasuru uye kurwadziwa. Imwe ongororo kubva kuOregon Health & Science University yakawana kuti vamhanyi vakadonhedza mvura yekokonati isati yakaenzana nehafu yemarathon vainzwa kurwadziwa kushoma panguva yenhangemutange yavo.

Sei blueberries?

Chishoma cheblueberries chinowedzera muchero wemichero- uye chinogona kukuchengetedza kubva pakunzwa kumhanya-pasi. Iwo ane anthocyanins, ane simba antioxidants anomisa kukuvadzwa kwemamhasuru uye anogona zvakare kudzivirira mushure mejaho kurwadza.

Sei banana?

Kune yakasviba, yakasvibirira kuenderana-uye yakawanda nyore nyore inogayikwa carbs-kukanda bhanana rakagwamba mu blender. "Ichakupa mafuta ipapo," anodaro Koff. "Uye inopa kutapira."

Nei mafuta eflakisi?

Kuti ufeme zvakareruka panguva yemujaho wako, sanganisa nemafuta eflakisi, ayo akakwirira mu omega-3 fatty acids. Mune chidzidzo chakaburitswa mu Zvinyorwa zveSainzi neMishonga muMitambo, vatambi vakatora kuwedzera kwezuva nezuva kwemafuta ane utano kwemwedzi mitatu vakawana inenge 50 muzana yekuvandudza mumapapu avo panguva yekurovedza muviri.

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