Faka lawa mandla aluhlaza okotshani ekudleni kwakho ukuze uthole ukukhuphula okunempilo

-Delile

• Spirulina
• I-Chlorella
• I-Macha
• UMoringa
• Utshani bukakolweni
• Buyekeza kwe-

Sezidlulile izinsuku lapho ukudla i-kale kwakuzwakala kuthambile noma kungathandeki. Manje kunezindlela ezingavamile zokudla imifino yakho enempilo, njenge-spirulina, i-moringa, i-chlorella, i-matcha, ne-wheatgrass, eziningi zazo eziza ngohlobo lwe-powder. Lezi powders eziluhlaza ezinamandla amakhulu (bona ukuthi senzeni lapho?) Kulula ukwengeza ekudleni kwakho. Phonsa i-smoothie noma i-oatmeal yakho yasekuseni noma ingilazi yamanzi uma ulinga. Funda kabanzi mayelana nemifino eyimpuphu ethandwa kakhulu.

Spirulina

Kungenzeka ukuthi ubone i-spirulina, okuluhlobo lwe-algae yamanzi angenasawoti, ohlwini lwezithako zemigoqo yakho yamandla e-Whole Foods. Kepha ungasebenzisa ngokunenzuzo izinzuzo eziningi zezempilo ngokuya kunguqulo ye-powder. Vele uqiniseke ukuthi uthintana nodokotela wakho uma uthatha umuthi we-anticoagulant, antiplatelet, noma i-immunosuppressant. I-Spirulina kwesinye isikhathi ingangcolisana nalabo, kusho u-Alexandra Miller, R.D.N., L.D.N., uchwepheshe wezokudla webhizinisi one-Medifast.

Kungani kumangalisa: Ukuphakelwa isipuni esingu-2 kunama-calories ayi-15 no-3 amagremu wamaprotheni, amahle kakhulu uma ubheka iqanda (isithandwa phakathi kwama-protein fanatics) linama-gramu ayi-6. USpirulina futhi "ungumthombo omuhle kakhulu wethusi nomthombo omuhle we-thiamin, riboflavin, ne-iron," kusho uMiller. Ezinye izifundo zikhombisile ukuthi i-spirulina igcwele izakhiwo ezilwa nokuvuvukala, izinzuzo zokuzivikela komzimba, kanye ne-antioxidant beta-carotene, yize uMiller ethi kudingeka olunye ucwaningo ngaphambi kokuthi uqiniseke. Kuyaziwa, noma kunjalo, ukuthi i-spirulina ingakhuthaza ukukhuthazela kokuzivocavoca, ngokusho kocwaningo oluvela kubaphenyi baseTaiwan, futhi ingasiza ekunciphiseni amakhala acinene ahambisana nokungezwani komzimba, ikakhulukazi ngenxa yekhono lika-spirulina lokulwa nokuvuvukala.

Isetshenziswa kanjani: Ku-smoothie, ijusi, noma izimpahla ezibhakiwe.

I-Chlorella

Njenge-spirulina, i-chlorella ivela kuhlobo lwe-algae eluhlaza okwesibhakabhaka. Ifana ne-spirulina kuphrofayili yayo yokudla okunempilo, futhi, futhi inamanani afanayo wamaprotheni, amavithamini nama-antioxidants, kusho uMiller.

Kungani kumangalisa: Izingxenye ze-lutein ze-Chlorella zisiza ukuvikela amehlo, futhi i-beta-carotene yayo iye yabonakala ivikela ezifweni zenhliziyo nemithambo yegazi. Isimangalo esikhulu sikaChlorella sodumo, nokho, ukuthi inothe nge-B12, ivithamini ebalulekile abantu abaningi abadla imifino abangayitholi ngokwanele ngoba itholakala kakhulu emithonjeni yezilwane. Ucwaningo lwango-2015 olushicilelwe ku- Ijenali Yokudla Kwemithi icele ababambiqhaza abanenkinga ye-B12 ukuthi bathathe ama-gramu ayi-9 e-chlorella ngosuku. Ngemva kwezinyanga ezimbili, amazinga abo e-B12 anda ngesilinganiso samaphesenti angu-21. Ngaphezu kwalokho, ucwaningo lushicilelwe ku- Ijenali Yezokudla Kutholakale ukuthatha uhhafu walowo-5 amagremu ngosuku-kwanele ukwehlisa amazinga we-cholesterol ne-triglyceride.

Ungayisebenzisa kanjani: Thela isipuni esingu-1 sempushana ku-smoothie yakho, i-chia seed pudding, noma ubisi lwamantongomane.

I-Macha

Uma amaqabunga etiye omisiwe futhi agaywa abe yimpushana enhle kakhulu, ugcina usuthole i-matcha. Lokho kusho ukuthi i-matcha inikeza isilinganiso esimsulwa nesigxile kakhulu samaphytochemicals wetiyi eluhlaza.

Kungani kumangalisa: IMatcha inhle ngezizathu ezifanayo ukuthi itiye eliluhlaza - lehlisa amazinga we-cholesterol, ushukela wegazi, kanye namazinga e-triglyceride, ngokusho kocwaningo olushicilelwe ku Ukudla & Umsebenzi. "I-Epigallocatechin gallate (EGCG), i-polyphenol eyaziwa ngokulwa namandla omdlavuza kanye nezindawo zokulwa namagciwane, okungenani iphindwe kathathu ngaphezulu kwe-matcha kunamanye ama-green teas," kusho uMiller. Ucwaningo olusha olushicilelwe ephephabhukwini Ukwakhiwa Kwamanje Kwemithi wemba idumela likaMatcha lokukhulisa imizwa yakho namandla obuchopho. Ngemuva kokubukeza izifundo ezingama-49, abacwaningi bacaphune inhlanganisela ye-caffeine, eletha ukukhahlela ukuqapha, kanti i-L-theanine, i-amino acid ekhuthaza ukuphumula nokuzola, ibilusizo ikakhulukazi ekusizeni abantu ukuthi bashintshe benze umsebenzi ngaphandle kokuphazamiseka.

Isetshenziswa kanjani: Yiphuze njenge-matcha latte esitolo sakho sekhofi esiseduzane noma uyingeze kuma-smoothies, amasoso we-pasta, noma i-spice rub. Ungayifafaza khona kanye phezu kwe-yogurt, i-granola, noma i-popcorn. Yebo, iguquguquka.

UMoringa

Le mpushana enkulu ingumphumela wokugaya amaqabunga nembewu yesitshalo esibizwa moringa oleifera.

Kungani kumangalisa: Akungabazeki ukuthi i-moringa ifaneleka njenge-superfood ngenxa yezibalo zayo eziphezulu ze-vitamin C, i-vitamin A, i-calcium, i-iron, i-protein nama-antioxidants. Kepha njengoba ungahle ube nethisipuni elilodwa noma amabili ngokusebenza ngakunye, i-moringa iyodwa ngeke ikuqinisekise kahle ukuthi uzohlangabezana nesabelo sakho sansuku zonke esinconyiwe salezo zakhi zomzimba (yize amazinga akho kavithamini C ezosondela). Noma kunjalo, ingcono kunalutho, futhi i-moringa ingaba usizo ikakhulukazi kubantu abanesifo sikashukela, ngokusho kocwaningo olushicilelwe ku- Ucwaningo lwePhytotherapy.

Isetshenziswa kanjani: Njengamanye ama-powder aluhlaza, i-moringa iyisengezo esihle kuma-smoothies, i-oatmeal, nama-granola bar. Abantu abajabuli ngokunambitheka kwayo, kepha ukunambitheka okufana neqabunga kukwenza kube umphelelisi wezitsha ezinambitheka njenge-hummus ne-pesto.

Utshani bukakolweni

Cishe uqale wahlangana nengqolowa yengqolowa ngendlela yokudubula okuluhlaza eJamba Juice. Utshani buvela esitshalweni sikakolweni I-Triticum aestivum, kanye nephepha elishicilelwe ku Isayensi Yokudla kanye Nokuphathwa Kwekhwalithi ukufingqa kangcono ngokuthi "ukhula oluthobekile oluyindlunkulu yezakhi kanye namavithamini emzimbeni womuntu." Sizophuza kulokho.

Kungani kumangalisa: Ngokusho kwabaphenyi bakwa-Israel, i-wheatgrass icebile nge-chlorophyll, flavonoids, vitamin C, kanye no-vitamin E. Ocwaningweni lwabo olushicilelwe ku-Mini Reviews in Medicinal Chemistry, babika ukuthi i-wheatgrass ikhonjisiwe ukuthi inamandla okulwa nomdlavuza, mhlawumbe ngenxa ye-apigenin yayo. okuqukethwe, okuvimbela ukulimala kwamaselula. Izifundo ezimbalwa ezimbalwa futhi zathola ukuthi zinganciphisa imiphumela yezinkinga zezempilo ezinjengesifo sikashukela, ukukhuluphala ngokweqile, nesifo samathambo.

Ungayisebenzisa kanjani ekudleni: Hlanganisa isipuni esingu-1 ube ujusi wezithelo noma i-smoothie.

Buyekeza kwe-