Onjezerani Ufa Wobiriwira Uwu ku Chakudya Chanu Kuti Mulimbikitsidwe

Zamkati

• Spirulina
• Chlorella
• Matcha
• Moringa
• Udzu wa tirigu
• Onaninso za

Kale ndi masiku omwe kudya kale kumakhala kosangalatsa kapena kwachilendo. Tsopano pali njira zina zachilendo zodyera masamba anu athanzi, monga spirulina, moringa, chlorella, matcha, ndi wheatgrass, zambiri zomwe zimabwera ngati ufa. Izi ufa wobiriwira wopambana (onani zomwe tidachita kumeneko?) Ndizosavuta kuwonjezera pazakudya zanu. Ikani mu smoothie kapena oatmeal m'mawa kapena kapu yamadzi ngati mungayerekeze. Phunzirani zambiri za masamba otchuka kwambiri.

Spirulina

Mutha kukhala kuti mwawona spirulina, womwe ndi mtundu wamchere wamchere wamchere, pamndandanda wazonse zamagetsi anu a All Foods. Koma mutha kupezanso mwayi pamaubwino ambiri azaumoyo popita ku mtundu wa ufa. Onetsetsani kuti mufunsane ndi dokotala ngati mukumwa mankhwala a anticoagulant, antiplatelet, kapena immunosuppressant. Spirulina nthawi zina amatha kusokonekera ndi iwo, atero a Alexandra Miller, RDN, LDN, katswiri wazakudya ndi Medifast.

Chifukwa chake ndizodabwitsa: Supuni ya tiyi 2 yokhala ndi ma calories 15 ndi magalamu atatu a mapuloteni, omwe ndi abwino kwambiri mukawona dzira (wokondedwa pakati pa okonda mapuloteni) ali ndi magalamu 6. Spirulina ndi "gwero labwino kwambiri lamkuwa komanso gwero labwino la thiamin, riboflavin, ndi iron," akutero Miller. Kafukufuku wina wasonyeza kuti spirulina ili ndi zinthu zotsutsana ndi zotupa, chitetezo chokwanira, komanso antioxidant beta-carotene, ngakhale Miller akuti kafukufuku wina amafunika musanakhale otsimikiza. Komabe, zimadziwika kuti spirulina imatha kulimbikitsa kuchita masewera olimbitsa thupi, malinga ndi kafukufuku wochokera kwa ofufuza a ku Taiwan, ndipo ingathandize kuchepetsa mphuno zodzaza zomwe zimayendera limodzi ndi ziwengo, makamaka chifukwa cha mphamvu ya spirulina yolimbana ndi kutupa.

Momwe mungagwiritsire ntchito: Mu smoothie, madzi, kapena zinthu zophika.

Chlorella

Monga spirulina, chlorella imachokera ku mtundu wa algae wabuluu wobiriwira. Ndizofanana ndi spirulina pazakudya zake, nayenso, ndipo zimakhala ndi mapuloteni, mavitamini, ndi antioxidants, akutero Miller.

Chifukwa chake ndizodabwitsa: Zida za Chlorella lutein zimathandiza kuteteza maso, ndipo beta-carotene yake yadziwika kuti imateteza kumatenda amtima. Chlorella wodziwika kwambiri kuti ndi wotchuka, komabe, ndikuti ndi wolemera mu B12, vitamini wofunikira omwe osadya nyama ambiri sapeza zokwanira popeza amapezeka kwambiri munyama. Kafukufuku wa 2015 wofalitsidwa mu Zolemba pa Zakudya Zamankhwala adafunsa omwe ali ndi vuto la B12 kuti atenge magalamu 9 a chlorella patsiku. Pambuyo pa miyezi iwiri, milingo yawo ya B12 idakwera ndi 21%. Zowonjezera, kafukufuku wofalitsidwa mu Zakudya Zabwino opezeka akutenga theka la-magalamu asanu patsiku-ndikwanira kutsitsa cholesterol ndi triglyceride.

Momwe mungagwiritsire ntchito: Ikani supuni 1 ya ufa mu smoothie, chia seed pudding, kapena mkaka wa nati.

Matcha

Masamba a tiyi wobiriwira akauma ndi kusanduka ufa wabwino kwambiri, mumatha kukhala ndi matcha. Izi zikutanthauza kuti matcha amapereka phytochemicals wobiriwira komanso wopatsa thanzi.

Chifukwa chake ndizodabwitsa: Matcha ndiyabwino pazifukwa zomwezo tiyi wobiriwira ali-amatha kutsitsa cholesterol, magazi m'magazi, ndi milingo ya triglyceride, malinga ndi kafukufuku wofalitsidwa mu Chakudya & Ntchito. "Epigallocatechin gallate (EGCG), polyphenol yomwe imadziwika kuti imatha kuthana ndi khansa komanso ma virus, imapitilira katatu katatu kuposa matcha ena obiriwira," akutero a Miller. Phunziro latsopano lofalitsidwa mu nyuzipepalayi Mapangidwe Amakono a Pharmaceutical adakumba mbiri ya matcha yolimbikitsa malingaliro anu ndi mphamvu zamaubongo. Atawunikiranso kafukufuku 49, ofufuzawo adanenanso za caffeine, yomwe imapangitsa kuti munthu akhale tcheru, ndipo L-theanine, amino acid yomwe imalimbikitsa kupumula ndi bata, inali yofunika kwambiri pothandiza anthu kuchoka pa ntchito kupita kwina popanda zosokoneza.

Momwe mungagwiritsire ntchito: Imwani ngati matcha latte pamalo ogulitsira khofi omwe mumakhala nawo pafupi kapena onjezerani ma smoothies, masosi a pasitala, kapena zonunkhira. Mukhozanso kuwaza pamwamba pa yogurt, granola, kapena popcorn. Inde, ndizosinthasintha.

Moringa

Ufa wapamwamba uwu ndi zotsatira za kupera masamba ndi mbewu za chomera chotchedwa moringa oleifera.

Chifukwa chake ndizodabwitsa: Palibe kukayikira kuti moringa imayenera kukhala chakudya chapamwamba chifukwa cha kuchuluka kwake kwa vitamini C, vitamini A, calcium, iron, protein, ndi antioxidants. Koma popeza mudzakhala ndi supuni imodzi yokha kapena 2 pakumwa, moringa yekha sangakutsimikizireni kuti mupeza zopatsa zomwe mumakulangizani tsiku lililonse (ngakhale kuchuluka kwa vitamini C kudzayandikira). Komabe, ndibwino kuposa chilichonse, ndipo moringa imatha kuthandiza kwambiri anthu omwe ali ndi matenda ashuga, malinga ndi kafukufuku wofalitsidwa mu Kafukufuku wa Phytotherapy.

Momwe mungagwiritsire ntchito: Monga ufa wina wobiriwira, moringa ndiwowonjezera kuwonjezera pa ma smoothies, oatmeal, ndi mipiringidzo ya granola. Anthu samakondwera ndi kukoma kwake, koma kukoma kwamasamba kumapangitsa kuti zikhale zowonjezera zakudya zokoma monga hummus ndi pesto.

Udzu wa tirigu

Muyenera kuti munakumana ndi grassgrass ngati mawonekedwe obiriwira ku Jamba Juice. Udzu umachokera ku mbewu ya tirigu Triticum aestivum, ndi pepala lofalitsidwa mu Sayansi ya Zakudya ndi kasamalidwe kabwino adafotokozera mwachidule ponena kuti "ndi udzu wochepa womwe ndi mphamvu yazakudya ndi mavitamini m'thupi la munthu." Ife tidzamwa kwa izo.

Chifukwa chake ndizodabwitsa: Malinga ndi ofufuza aku Israel, tirigu wa tirigu ali ndi chlorophyll, flavonoids, vitamini C, ndi vitamini E. Pakafukufuku wawo wofalitsidwa mu Mini Reviews mu Medicinal Chemistry, akuti wheatgrass yawonetsedwa kuti ili ndi mphamvu zotsutsana ndi khansa, mwina chifukwa cha apigenin okhutira, zomwe zimalepheretsa kuwonongeka kwa ma cell. Maphunziro ochepa ang'onoang'ono adapezanso kuti amatha kuchepetsa zotsatira zazaumoyo monga matenda a shuga, kunenepa kwambiri, ndi nyamakazi.

Momwe mungagwiritsire ntchito chakudya: Sakanizani supuni 1 mu msuzi wa zipatso kapena smoothie.

Onaninso za