Zakumwa Zamadzimadzi Zamadzimadzi Zomwe Zimapindulitsa Thupi Lanu

Zamkati

• Mango, Papaya, ndi Coconut Smoothie
• Kiwifruit, Jalapeño & Matcha Chilimbikitso
• Ginger Spritz Wokometsera Makangaza
• Uchi Wotsekemera Wosavuta
• Onaninso za

Si chinsinsi kuti zipatso zatsopano, veggies, mtedza zimakhala ndi fiber, mavitamini ofunikira, ndi mchere wofunikira. Koma zomwe mwina simungadziwe ndikuti alinso ndi ma antioxidants, zinthu zachilengedwe zomwe zingalepheretse kapena kuchedwetsa mitundu ina yowonongeka kwa cell, malinga ndi National Center for Complementary and Integrative Health.

Ndipo simukusowa kutero idya zipatso zanu antioxidant kulemera kuwononga izi. Zakumwa za antioxidant izi "zimachepetsa kutupa, zomwe zimatha kuteteza matenda ena," akutero Maonekedwe Membala wa Brain Trust a Maya Feller, R.D.N., katswiri wazakudya ku New York, yemwe adapanga maphikidwe otsatirawa. Yambani gulu kuti mupeze mankhwala omwe ali abwino kwa inu - osafuna kutafuna.

Mango, Papaya, ndi Coconut Smoothie

Kuchuluka kwa potaziyamu, magnesium, ndi chitsulo, chakumwa cha antioxidant ichi chimalimbikitsa mphamvu zanu ndikudyetsa minofu yanu. (ICYDK, mango pawokha amadzaza ndi zakudya zabwino kwa inu.)

Zosakaniza:

• 1 3/4 makapu odulidwa mango wachisanu
• 1 1/2 makapu madzi a coconut yaiwisi
• 3/4 chikho chodulidwa zidutswa za papaya
• Supuni 2 supuni ya mandimu
• 1/4 supuni ya tiyi ya cloves
• Tsani la tsabola wa cayenne
• Ziphuphu zopangidwa ndi zonunkhira zosalala bwino
• Nthambi ya mandimu

Mayendedwe:

1. Mu blender, phatikizani zidutswa za mango zouma zouma, madzi a coconut yaiwisi, zidutswa za papaya zouma, madzi a mandimu, ma clove apansi, ndi tsabola wa cayenne.
2. Gawani pakati pa magalasi awiri amtali. Kokongoletsa ndi coconut flakes ndi mandimu wedge.

Kiwifruit, Jalapeño & Matcha Chilimbikitso

Mu chakumwa chotentha ichi cha antioxidant, vitamini C, polyphenols, ndi mankhwala omwe amadziwika kuti katekini amagwirira ntchito limodzi kuthandizira chitetezo cha mthupi lanu.

Zosakaniza:

• 1/2 chikho chaching'ono cha kiwifruit chunks, kuphatikizapo zokongoletsa
• 2 magawo owonda a jalapeno
• 2 woonda laimu wozungulira
• Supuni 1 ya madzi a agave
• 2 nthambi zazikulu za cilantro
• 1/3 chikho chozizira cha matcha tiyi wopanda shuga

Mayendedwe:

1. Mu cocktail shaker, muddle kiwifruit chunks, jalapeno magawo, laimu kuzungulira, agave madzi, ndi 1 cilantro sprig.
2. Thirani tiyi wozizira wosatsekemera wa matcha, ndikudzaza shaker ndi ayezi. Tsekani, ndikugwedezani mpaka mutazizira bwino.
3. Thirani galasi lalifupi lodzaza ndi ayezi, ndikukongoletsa ndi cilantro sprig ndi kawifruit kagawo.

Ginger Spritz Wokometsera Makangaza

Chakumwa cha antioxidant ichi chimapangitsa kuti mtima wanu ukhale wathanzi, chifukwa cha ginger (yomwe imatsitsa LDL cholesterol) ndi madzi a makangaza (omwe ali ndi antioxidant Punicalagin yomwe ingalepheretse LDL cholesterol kuti isakhazikike m'magazi anu)

Zosakaniza:

• 2-mkati. ginger wodula bwino lomwe, kuphatikiza zina zokongoletsa
• 1/4 chikho chozizira madzi a makangaza
• Supuni 1 zokometsera-uchi wosavuta madzi (Chinsinsi pansipa)
• Mchombo lalanje
• 1/3 chikho chilled seltzer

Mayendedwe:

1. Ikani kansalu kakang'ono kakang'ono pagalasi lalitali. Chidutswa cha ginger mu kabotilo. Pogwiritsa ntchito supuni, yesani pang'onopang'ono pa ginger wonyezimira kuti mutulutse madzi mu galasi. Muyenera kukhala ndi 1/2 tsp. madzi a ginger; kutaya zolimba.
2. Onjezani chilled madzi a makangaza ndi zonunkhira-uchi zosavuta madzi; akuyambitsa kuphatikiza.
3. Kagawo 1 kuzungulira lalanje la Navel; kudula zidutswa 4. Onjezerani ku galasi, ndikudzaza ndi ayezi.
4. Onjezerani 1/3 chikho chilled seltzer; kongoletsani ndi chidutswa cha ginger.

Uchi Wotsekemera Wosavuta

Zosakaniza:

• 1/2 chikho uchi
• 1/2 chikho madzi
• 1/2 tsp. mbewu za cardamom zosweka
• 1/2 tsp. sinamoni

Mayendedwe:

1. Mu kapu yaing'ono, phatikizani uchi, madzi, mbewu za cardamom, ndi sinamoni. Bweretsani kwa chithupsa, choyambitsa mpaka uchi utasungunuka.
2. Chotsani pamoto, ndikusiya kuzizira kutentha. Kupsyinjika, ndi kutaya zolimba. (Zogwirizana: Njira Zokoma Zokugwiritsira Ntchito Uchi Wanu M'kati Mwanu)

Magazini ya Shape, ya Marichi 2021

Onaninso za