10 Njira Zabwino Zodyera Zonunkhira Zambiri

Zamkati

• Onaninso za

Malinga ndi kafukufuku waposachedwa kuchokera ku Yunivesite ya Penn State, kudya zakudya zokhala ndi zitsamba ndi zonunkhira kumachepetsa kuyankha koyipa kwa thupi pakudya mafuta ambiri. Pakafukufuku, gulu lomwe lidadya supuni ziwiri za zitsamba ndi zonunkhira pakudya kwawo - makamaka rosemary, oregano, sinamoni, turmeric, tsabola wakuda, ma clove, ufa wa adyo ndi paprika - anali ndi mafuta ochepa m'magazi 30% poyerekeza ndi omwe amadya zakudya zomwezo popanda zokometsera. Magazi awo a antioxidants nawonso anali okwera 13 peresenti - mphamvu yamphamvu pakungowonjezera pang'ono (komanso kokoma).

Ngakhale ndinali wokondwa kuphunzira za phunziroli, sindinadabwe. M'buku langa latsopanoli, lomwe lidatulutsidwa mu Januware, chakudya chilichonse chimakhala ndi zitsamba ndi zonunkhira m'malo mwa shuga ndi mchere. M'malo mwake, ndinathera mutu wonse ku zitsamba ndi zonunkhira, zomwe ndimatcha SASS: Kuwonda ndi Kukhuta Nyengo. Ndikunena izi chifukwa kuwonjezera pa thanzi lawo, kafukufuku wina akuwonetsa kuti zitsamba ndi zonunkhira zimanyamula nkhonya yamphamvu kwambiri yolemetsa. Mwachitsanzo, amasintha kukhala okhutira, chifukwa chake mumakhala ndi nthawi yayitali; amatsitsimutsa kagayidwe, zomwe zimakuthandizani kutentha ma calories ambiri; ndipo pomalizira pake, kafukufuku wina wosangalatsa watsopano wochokera ku yunivesite ya Florida adapeza kuti anthu omwe amadya ma antioxidants amalemera pang'ono kuposa omwe satero, ngakhale atadya zopatsa mphamvu zofanana.

Zitsamba ndi zokometsera ndizowonjezera mphamvu za antioxidant: Supuni imodzi ya sinamoni imanyamula ma antioxidants ochuluka ngati theka la kapu ya blueberries, ndipo theka la supuni ya tiyi ya oregano youma imakhala ndi mphamvu ya antioxidant ya theka la chikho cha mbatata. Ndiwonso phwando la mphamvu yanu, chifukwa amawonjezera kununkhira, kununkhira ndi utoto pachakudya chilichonse. Kuwawaza mu chakudya chanu kungangokhala chinyengo kuti muyambenso kukula, ndipo mwamwayi, ndizosavuta kugwiritsa ntchito.

Nazi njira 10 zosavuta zowonjezerera pazakudya zanu:

Fukani zonunkhira mu chikho chanu cham'mawa cha Joe, monga sinamoni, nutmeg kapena cloves.

Pindani ginger watsopano mu yogurt yanu.

Manga mikanda ya adyo mu zojambulazo ndi katsabola mpaka kofewa kenako ndikufalitsa kansalu konse pagawo la mkate wambewu ndi pamwamba ndi magawo a phwetekere wakucha wa mpesa.

Onjezani masamba atsopano a timbewu m'madzi anu, tiyi wa ayezi kapena zipatso zosalala - ndi zabwino kwambiri ndi mango.

Kongoletsani saladi wa zipatso ndi dash ya cardamom kapena zest zipatso.

Chowotcha kapena grill zipatso ndi rosemary - ndizodabwitsa ndi mapichesi ndi maula, omwe ali munyengo tsopano.

Kongoletsa nyemba zakuda kapena pinto ndi cilantro yatsopano.

Pewani tsabola watsopano pa saladi yanu.

Onjezani masamba a basil atsopano ku sangweji iliyonse kapena kukulunga.

Sakanizani chipotle cha ufa pang'ono mu chokoleti chakuda chosungunuka ndi kuthirira mtedza wonse kuti mupange 'makungwa' onunkhira.

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Wogulitsa wake waposachedwa kwambiri ku New York Times ndi Cinch! Gonjetsani Zilakolako, Dontho Mapaundi ndi Kutaya mainchesi.

Onaninso za