Iziphuzo ezi-5 zokuqinisa amasosha omzimba

-Delile

• 1. Ijusi lesanqante elinezinyosi
• 2. I-Strawberry smoothie ene-mint
• 3. Ijusi eluhlaza enolamula
• 4. Vitamin kusuka kupopo, ukwatapheya kanye ne-oats
• 5. Ijusi yetamatisi enelamula

Ukwengeza ukuzivikela komzimba nokuqinisa amasosha omzimba, kubaluleke kakhulu ukufaka ukudla okunothe amavithamini namaminerali ekudleni kwakho kwansuku zonke. Enye yezindlela ezilula zokwenza lokhu ukulungiselela amajusi namavithamini afaka izithelo, imifino, imbewu kanye / noma amantongomane, njengoba lokhu kungukudla okuqukethe inani elikhulu kakhulu lezakhi ezibalulekile zokuzivikela.

Lapho ukuzivikela kuncishisiwe, umuntu kungenzeka ukuthi abambe izifo futhi, ngakho-ke, okuhle ukuthi adle la majusi njalo, ngoba, ngale ndlela, kulula ukuqinisekisa ukuthi umzimba unokwanela okwanele kwamavithamini namaminerali, okufana novithamini C, uvithamini A no-zinc, okubalulekile ukukhuthaza, ukulawula nokwandisa amaseli omzimba okuzivikela.

Nakhu ukuthi ungalungisa kanjani amajusi wokuthuthukisa amasosha akho omzimba:

1. Ijusi lesanqante elinezinyosi

Le jusi yesanqante kanye ne-beet iyikhambi elihle kakhulu lasekhaya lokuqinisa amasosha omzimba, ngoba licebile nge-beta-carotene ne-ayoni. Ngaphezu kwalokho, ngokufaka ujinja kujusi, kungenzeka ukuthola isenzo esinamandla sokulwa nokuvuvukala kanye ne-antioxidant, esiza ukuvimbela nokwenza ngcono izinkinga zokuphefumula, njengomkhuhlane, ukukhwehlela, isifuba somoya kanye ne-bronchitis, ngokwesibonelo.

Izithako

• 1 isanqante eluhlaza;
• Ets ama-beet aluhlaza;
• Isipuni esingu-1 se-oats;
• 1 cm wezimpande ze-ginger ezintsha;
• 1 ingilazi yamanzi.

Imodi yokulungiselela

Geza, usike bese usika zonke izithako zibe izicucu. Bese udlula ku-centrifuge noma i-blender, uhlanganise kahle kuze kube kutholakala ingxube ehambisanayo. Okufanelekile ukuphuza ingilazi e-1 yale jusi ngosuku.

2. I-Strawberry smoothie ene-mint

Ama-strawberry acebile ku-vitamin C okuyi-antioxidant enamandla esiza ukulwa nama-radicals amahhala, athanda ukuqala kwezifo ezithile. Ngaphezu kwalokho, ngoba iqukethe iyogathi yemvelo, le vithamini nayo icebile kuma-probiotic, asiza ukugcina izitshalo ezinempilo emathunjini.

Ngokwengeza i-mint kungenzeka futhi ukuthi kutholakale umphumela wokubulala amagciwane, okunciphisa ukukhula kwezinhlobo ezahlukahlukene zamagciwane ohlelweni lokugaya ukudla.

Izithako

• 3 kuya ku-4 sitrobheni;
• Amaqabunga ama-5 eminti;
• I-120 ml ye-yogurt engenalutho;
• 1 isipuni (se-dessert) soju.

Imodi yokulungiselela

Shaya zonke izithako ku-blender bese uphuza inkomishi eyodwa ngosuku. Uma ingxube iba miningi kakhulu, kungenzeka ukwengeza amanzi amancane noma ubisi olunamafutha. Ama-Strawberries nawo angabanda ngaphambili ukuze athole uvithamini oqabula ngokwengeziwe.

3. Ijusi eluhlaza enolamula

Le jusi oluhlaza icebile ku-vitamin C, kepha nakwi-folate, okuyi-vithamini ebamba iqhaza ekwakheni nasekulungiseni i-DNA okuthi uma yehliswa emzimbeni, ithinte amaseli omzimba.

Le jusi iqukethe ujinja, ulamula noju, okuthi uma kudliwe njalo kubonakale kukhulisa izivikelo zemvelo zomzimba.

Izithako

• 2 amaqabunga eklabishi;
• 1 iqabunga lettuce;
• 1 isanqante emaphakathi;
• Isiqu esingu-1 sesilimo esidliwayo esinamagatsha anamanzi;
• 1 i-apula eliluhlaza;
• 1 cm wezimpande ze-ginger ezintsha;
• 1 isipuni (se-dessert) soju.

Imodi yokulungiselela

Geza usike zonke izithako zibe yizicucu. Ngemuva kwalokho, dlula ku-centrifuge noma ku-blender bese uxuba kuze kutholakale ingxube efanayo. Phuza ingilazi e-1 ngosuku.

4. Vitamin kusuka kupopo, ukwatapheya kanye ne-oats

Le vithamini ingenye yezindlela ezinhle kakhulu zokudla zonke izakhamzimba ezibalulekile zokuqinisa amasosha omzimba, njengoba iqukethe uvithamini A, zinc, silicon, selenium, omegas novithamini C.

Izithako

• 1 i-yogurt elula;
• Izipuni ezimbili zama-oats;
• 1 i-nut yaseBrazil noma ama-alimondi ama-3;
• Pap upopo omncane (150 g);
• Izipuni ezimbili ze-avocado.

Imodi yokulungiselela

Beka zonke izithako ku-blender bese ushaya kuze kutholakale ingxube ehambisanayo. Phuza izikhathi ezimbili kuya kwezi-3 ngesonto.

5. Ijusi yetamatisi enelamula

Utamatisi ucebile ngama-antioxidants asiza ukuvikela amangqamuzana omzimba ekulimaleni okukhululekile, okungaphazamisa amasosha omzimba, njenge-beta-carotene, uvithamini C novithamini E.

Izithako

• Utamatisi omkhulu o-3 ovuthiwe;
• Juice ijusi kalamula;
• 1 ingcosana kasawoti.

Imodi yokulungiselela

Geza usike utamatisi ube yizicucu, ubeke epanini bese upheka emlilweni omncane imizuzu eyi-10 kuye kwengu-15. Bese uhlunga bese ufaka usawoti nolamula. Ekugcineni, mayipholise futhi iphuze.