Iziphuzo ze-Fruity Antioxidant Ezilungele Umzimba Wakho

-Delile

• Umango, upapaya, kanye noCoconut Smoothie
• Kiwifruit, Jalapeño & Matcha Ukulekelela
• U-Ginger Spritz wePomegranate oqoshiwe
• I-Spiced-Honey Syrup elula
• Buyekeza kwe-

Akuyona imfihlo ukuthi izithelo ezintsha, imifino, amantongomane kugcwele i-fiber-friendly fiber, amavithamini abalulekile, namaminerali ayisihluthulelo. Kodwa okungenzeka awukwazi ukuthi futhi acebile ngama-antioxidants, izinto zemvelo ezingase zivimbele noma zibambezele ezinye izinhlobo zokulimala kwamaseli , ngokusho kweNational Center for Complementary and Integrative Health.

Futhi awudingi udle izithelo zakho ezicebile zokuvikela lo monakalo. Lezi ziphuzo ze-antioxidant "zinciphisa ukuvuvukala, okungavimbela ezinye izifo," kusho Umumo Ilungu leBrain Trust uMaya Feller, R.D.N., ingcweti yokudla eNew York, owaklama izindlela zokupheka ezilandelayo. Shaya iqoqwana ukuze uthole lawo makhompiyutha - akusekho ukuhlafuna okudingekayo.

Umango, upapaya, kanye noCoconut Smoothie

Isicebile nge-potassium, i-magnesium, ne-iron, lesi siphuzo se-antioxidant sivuselela amandla akho futhi sondle imisipha yakho. (ICYDK, umango ngokwawo ulayishwe izakhamzimba ezilungele wena.)

Izithako:

• 1 3/4 izinkomishi eziqoshiwe zemango ezibandayo
• 1 1/2 izinkomishi zamanzi kakhukhunathi aluhlaza
• 3/4 indebe eqoshiwe izingcezu ze-papaya eziqandisiwe
• 2 isipuni ujusi kalamula
• 1/4 isipunii-clove emhlabathini
• Nciza upelepele we-cayenne
• Ama-coconut flakes athosiwe kahle athosiwe
• Unqamula ulamula

Imikhombandlela:

1. Ku-blender, hlanganisa izihlanganisi zikamango ezibandayo, amanzi kakhukhunathi aluhlaza, ocezu be-papaya abafriziwe, ujusi kalamula, ama-clove omhlabathi, nopelepele we-cayenne.
2. Hlukanisa phakathi kwezingilazi ezinde ezi-2. Gcoba ngama-coconut flakes kanye ne-lemon wedge.

Kiwifruit, Jalapeño & Matcha Ukulekelela

Kulesi siphuzo esishisayo se-antioxidant, i-vitamin C, i-polyphenols, namakhemikhali aziwa ngokuthi ama-catechins asebenza ndawonye ukuxhasa amasosha akho omzimba.

Izithako:

• I-1/2 indebe encane ye-kiwifruit chunks, nokuningi kokuhlobisa
• Izingcezu ezi-2 ezincanyana ze-jalapeno
• Imijikelezo emi-2 emincane yelimu
• 1 isipuni se-agave isiraphu
• 2 ama-cilantro sprigs amakhulu
• 1/3 inkomishi ebandayo yetiye le-matcha elibandayo elingenaswidi

Imikhombandlela:

1. Ku-shaker ye-cocktail, iziqu ze-kiwifruit ezinodaka, izingcezu ze-jalapeño, ama-round round, isiraphu ye-agave, ne-1 cilantro sprig.
2. Thela itiye le-matcha elibandayo elingenashukela, bese ugcwalisa isiqhwa ngeqhwa. Vala, unyakazise uze ubande kahle.
3. Thela engilazini emfushane egcwele iqhwa, futhi uhlobise nge-sprig ye-cilantro kanye nocezu lwe-kiwifruit.

U-Ginger Spritz wePomegranate oqoshiwe

Lesi siphuzo esilwa ne-antioxidant sizogcina inhliziyo yakho iphilile, ngenxa yejinja (eyehlisa i-cholesterol ye-LDL) kanye nejusi yepomegranate (equkethe i-antioxidant Punicalagin engavimbela i-cholesterol ye-LDL ukuthi iqine egazini lakho)

Izithako:

• 2-ngaphakathi. ucezu lukajinja, kanye nokunye ukuhlobisa
• I-1/4 indebe efakwe ijusi lepomegranate
• Isipuni esingu-1 esine-uju isiraphu elula (iresiphi engezansi)
• Inkaba ewolintshi
• 1/3 inkomishi seltzer ebandayo

Imikhombandlela:

1. Beka isisefo esincane esihle phezu kwengilazi ende. Ucezu lwe-ginger lwesihlungo. Usebenzisa isipuni, cindezela ngobumnene ujinja ogayiwe ukukhipha ujusi engilazini. Kufanele ube ne-1/2 tsp. ujusi wejinja; lahla okuqinile.
2. Faka ijusi lepomegranate elibandayo nesiraphu elula enolusi ojuwe; gqugquzela ukuhlanganisa.
3. Sika u-1 nxazonke kusuka ku-orange inkaba; uthathe izingcezu ezi-4. Faka ingilazi, bese ugcwalisa iqhwa.
4. Faka i-1/3 inkomishi seltzer ebandayo; uhlobise ngocezu lukajinja.

I-Spiced-Honey Syrup elula

Izithako:

• 1/2 inkomishi uju
• 1/2 indebe yamanzi
• 1/2 tsp. imbewu ye-cardamom echotshoziwe
• 1/2 tsp. isinamoni

Imikhombandlela:

1. Epanini elincane, hlanganisa uju, amanzi, imbewu ye-cardamom, nesinamoni. Bilisa, ugovuze kuze kuncibilike uju.
2. Susa ekushiseni, bese uvumela ukuba kuphole ekamelweni lokushisa. Hlunga, bese ulahla okuqinile. (Okuhlobene: Izindlela Ezihlwabusayo Zokusebenzisa Lolo Huju Ku-Pantry Yakho)

I-Shape Magazine, ka-March 2021

Buyekeza kwe-