Njira 6 Zokulitsira Khofi Wanu wokhala ndi Mavitamini ndi Ma Antioxidants

Zamkati

• Fukani sinamoni yathanzi lamtima
• Jambulani java yanu chifukwa cha kupweteka kwa minofu
• Limbikitsani chitetezo chanu ndi bowa
• Thandizani chimbudzi chanu ndi mlingo wa turmeric
• Kusamala mahomoni ndi maca
• Sungani chikho chanu ndi cocoa wodetsa nkhawa
• Sinthanitsani: Khofi Waulere Wakhofi

Yambitsani tsiku lanu chilimbikitso

Nthawi zonse kuiwala kutenga mavitamini anu atsiku ndi tsiku? Ifenso. Koma china chake chomwe sitimayiwala konse? Chikho chathu cha khofi tsiku lililonse. M'malo mwake, tsiku lathu silimayamba mpaka titakhala nalo.

Ndiye bwanji osachita izi? Onjezerani mavitamini, ma antioxidants, ndi zopatsa thanzi pakukonzekera kwanu kwa caffeine tsiku lililonse ndi supuni ya tiyi ya china chowonjezera m'mawa. Inde, mudatimva bwino. Yesani chimodzi mwazowonjezera izi zisanu ndi chimodzi ndikupanga khofi wapadera wa vitamini. Maubwino ake ndi ochulukirapo - kuchokera kukulitsa malingaliro ndi mphamvu komanso kuteteza mtima wanu kukulitsa moyo wanu wogonana.

Fukani sinamoni yathanzi lamtima

Kuwaza chikho chanu cham'mawa ndi sinamoni kumapereka mphamvu yamphamvu (komanso yokoma) ya ma antioxidants. Sinamoni yakhala ikugwiritsidwa ntchito ngati zonunkhira komanso ngati mankhwala kwazaka zambiri. Zonunkhirazi zimakhala ndi mankhwala oteteza (onse 41 a iwo!) Ndipo ali ndi imodzi mwazabwino kwambiri pakati pa zonunkhira.

Malinga ndi mbewa, sinamoni imatha kuwonjezera chitetezo pamtima ndi ubongo wanu. Kafukufuku wama cell amunthu akuwonetsa kuti zitha kutsika, nazonso, komanso zitha kukulimbikitsani.

Kutumikira: Onetsetsani 1/2 tsp. sinamoni mu kapu yanu ya khofi, kapena pangani khofi wanu ndi 1 tsp. sinamoni wosakanikirana mpaka pabwalo.

Langizo: Fufuzani sinamoni ya Ceylon, yomwe imadziwikanso kuti sinamoni "wowona". Ngakhale kuti zosiyanazi ndizovuta kuzipeza komanso zotsika mtengo, ndizabwino kwambiri kuposa cassia sinamoni, mtundu wotsika kwambiri womwe umapezeka ku United States. Ceylon ndiyotetezanso kudya nthawi zonse poyerekeza ndi kasiya. Cassia ili ndi chomera chochuluka kwambiri chomera coumarin, chomwe chimaonedwa ngati chosatetezeka kudya.

Jambulani java yanu chifukwa cha kupweteka kwa minofu

Ngati mukungodya ginger mu mtundu wake wa mkate, mukuphonya phindu la thanzi. Njira imodzi yosavuta yopezera phindu? Fukani ena mu khofi yanu ya kapu yokometsera pang'ono.

Ginger wakhala chithandizo chofala kwazaka zambiri. Lili ndi mankhwala amphamvu komanso odana ndi zotupa. Ginger amathanso, kutsitsa, ndi kuthandizira.

Kutumikira: Onjezani ginger molunjika ku khofi wanu (mpaka 1 tsp. Chikho chilichonse), kapena dzenje mtundu wa malo ogulitsira khofi wokhala ndi kalori ndikupanga zonunkhira zamatope kunyumba.

Langizo: Kodi mwakhala ndi ginger watsopano wotsala mu furiji yanu kuchokera usiku wozizira? Dulani bwinobwino pogwiritsa ntchito microplane ndikuiyika mu supuni ya tiyi, okonzeka kuyika java yanu.

Limbikitsani chitetezo chanu ndi bowa

Khofi ndi… bowa? Chabwino, timvereni. Chakudya chodzaza ndi bowa chimatha kukhala ndi maubwino ena odabwitsa paumoyo wanu. Bowa ali ndi mavairasi oyambitsa mavairasi, odana ndi kutupa, komanso olimbikitsa chitetezo cha mthupi. Odzaza ndi ma antioxidants, bowa amakhudza mbewa, ndipo kafukufuku wina pa mbewa amati bowa atha. Itha kuthandizanso chifukwa champhamvu zama prebiotic.

Khofi wotchuka wa bowa Wachinayi Sigmatic akutiuza kuti kumwa khofi wa bowa ndikopindulitsa thupi lanu, kodzazidwa ndi zakudya zabwino kwambiri, komanso theka la khofiyo. Amatinso: "Mumadumphanso zowawa, zotupa m'mimba, komanso kuwonongeka kwa khofi pambuyo pa khofi yemwe amapatsa [anthu] ambiri," akutero.

Langizo: Sikuti khofi yonse ya bowa imapangidwa mofanana. Mukuyang'ana mphamvu zambiri? Yesani bowa wa Cordyceps. Pazapanikizika ndi thandizo la kugona, fikani kwa Reishi.

Kutumikira: Mutha kugula ufa wanu wa bowa (womwe ukuwonetsa kukula kwake), kapena mugule khofi wa bowa wopakidwa bwino (ngakhale khofi wa bowa K-Cup nyemba!).

Thandizani chimbudzi chanu ndi mlingo wa turmeric

Ngati mumakonda kukhala ndi mabulogu azaumoyo, mwina simukudziwa komwe kumatchedwa turmeric latte. Zonunkhira zapadziko lapansi, zagolide ndichinthu chachikulu pazifukwa zomveka. Ambiri amathandizidwe ake amankhwala amachokera pachipindacho, chomwe chimakhala ndi antioxidant komanso anti-inflammatory properties. Mphamvu yama antioxidant iyi imathandizira kuchotsera chiwindi, imathandizira mkati, ndipo imathandizanso kuchiza.

Kutumikira: Turmeric yawiri yokhala ndi mafuta athanzi muzakudya zinayi za coconut-imadzutsa khofi yodzutsa.

Langizo: Kuti mulimbikitse thanzi la turmeric, liphatikize ndi uzitsine tsabola wakuda. Tsabola amakulitsa kupezeka kwa turmeric, ndikupangitsa kuti zonunkhira zizigwira ntchito pang'ono pang'ono.

Kusamala mahomoni ndi maca

Mwina mwawonapo ufa wa maca, wopangidwa kuchokera ku mizu ya maca, womwe umapezeka kusitolo yazaumoyo wanu. Muzu wa Maca wakhala ukugwiritsidwa ntchito kupititsa patsogolo chonde, ndipo adawonetsedwa kuti ali ndi zotsatira pakafukufuku wamakoswe. Chomeracho chidaphunziridwanso kuti chiwonjezere magwiridwe antchito, mphamvu zamagetsi, ndi.

Osanena, ndizopatsa thanzi kwambiri. Maca imakhala ndi ma amino acid opitilira 20 (kuphatikiza ma amino acid asanu ndi atatu ofunikira), mafuta amafuta 20 aulere, ndipo ali ndi mapuloteni ambiri ndi vitamini C.

Kutumikira: Kuti maca apindule kwambiri ndi thanzi, 1 mpaka 3 tsp. patsiku ndikulimbikitsidwa. Yesani kupanga Khofi Wapamwamba. Kuphatikiza pa ufa wa maca, ili ndi zakudya zina zinayi zabwino kwambiri pamndandandawu.

Langizo: Kutalikitsa moyo wa alumali wa ufa wanu wa maca, sungani mu furiji.

Sungani chikho chanu ndi cocoa wodetsa nkhawa

Chokoleti ndi khofi zimawoneka ngati machesi opangidwa kale kumwamba, sichoncho? Mukawonjezera pazabwino za cocoao yaiwisi, zimakhala bwino. Chakudyachi ndichimodzi mwamphamvu kwambiri ma antioxidants mozungulira komanso gwero lazitsulo lazitsulo kwambiri. Ndi zabwino kwa mtima wanu, nanunso.

Koko odana ndi zotupa amachepetsa kuthamanga kwa magazi, amachulukitsa cholesterol ya HDL (chabwino), komanso amachepetsa cholesterol cha LDL (choyipa). Kupindulitsa kwake, kulimbitsa mtima, komanso kuponderezana kumapangitsanso cocoa kukhala wabwino. Ndipo tanena kuti ndi zokoma?

Kutumikira: Mocha wathanzi kwambiri padziko lapansi, aliyense? Onetsetsani 1 tbsp. wa koko wofiira mu kapu yanu ya khofi kuti mulimbikitse zakudya zamagetsi, antioxidants, ndi magnesium.

Langizo: Fufuzani cocoa wobiriwira kuti mupindule kwambiri, ndipo phunzirani kusiyana pakati pa cocoa yaiwisi ndi ufa wa cocoo.

Popeza anthu ambiri amalimbikitsidwa kuchepetsa kumwa khofi, ndizomveka kuti mupindule kwambiri ndi chikho chilichonse. Bwanji osadzola zakumwa m'mawa? Maupangiri onsewa ali ndi maubwino ambiri komanso chiopsezo chochepa, ngakhale kuti kafukufuku wina amafunika kwa anthu kuti amvetsetse zotsatira zake.

Sinthanitsani: Khofi Waulere Wakhofi

Tiffany La Forge ndi katswiri wophika, wopanga mapulogalamu, komanso wolemba chakudya yemwe amayendetsa blog Parsnips ndi Zofufumitsa. Bulogu yake imangoyang'ana pa chakudya chenicheni chokhala ndi moyo wabwino, maphikidwe azanyengo, komanso upangiri wofikirika waumoyo. Akakhala kuti sanakhitchini, Tiffany amasangalala ndi yoga, kukwera mapiri, kuyenda, kulima dimba lachilengedwe, komanso kucheza ndi corgi wake, Cocoa. Pitani ku blog yake kapena kupitilira apo Instagram.