Iziphuzo ezi-4 ezihamba phambili zomdlavuza

-Delile

• 1. Utamatisi, isithombo sebhitrudi nejusi lewolintshi
• 2. Ujinja, uphayinaphu nojusi kalamula
• 3. Iklabishi, ulamula kanye nejusi yezithelo zothando
• 4. I-flaxseed, isitshalo seqanda kanye nejusi le-apula

Ukuthatha iziphuzo zezithelo, imifino nokusanhlamvu okuphelele kuyindlela enhle yokunciphisa ubungozi bokuba nomdlavuza, ikakhulukazi uma unezimo zomdlavuza emndenini.

Ngaphezu kwalokho, la majusi nawo asiza ukuqinisa umzimba ngenkathi welashwa, ngoba acebile ngama-antioxidants kanye nama-anti-inflammatories, angagcini ngokuvikela amangqamuzana enempilo emonakalweni owenziwa ngama-radicals wamahhala, akhulisa ukumelana kwawo nengcindezi ye-oxidative, kepha futhi aqinisa umzimba ukuze usabele kangcono ekwelashweni, ube wusizo nasekunciphiseni imiphumela emibi yezidakamizwa ezisetshenziselwa ukulwa nomdlavuza, ikakhulukazi ngesikhathi samakhemikhali.

Lezi zinongo ezinamawolintshi, utamatisi, ulamula noma ifilakisi ngokwesibonelo, kufanele zithathwe nsuku zonke. Nazi izindlela zokupheka ezi-4 zamajusi omdlavuza:

1. Utamatisi, isithombo sebhitrudi nejusi lewolintshi

Le jusi icebile nge-lycopene evela kutamatisi, uvithamini C ovela ku-orange naku-betalain ovela kuma-beet, angama-antioxidants anamandla asiza ukuvimbela umdlavuza nokuqinisa amasosha omzimba.

Ngaphezu kwalokho, ama-beet aqukethe amavithamini B, avimbela i-anemia futhi avikele isimiso sezinzwa.

Izithako:

• ujusi we-1 orange
• 2 utamatisi ohlutshiwe noma u-6 utamatisi
• Be isithombo sebhitrudi esiphakathi

Imodi yokulungiselela: Shaya zonke izithako ku-blender bese uphuza u-ayisikhilimu. Uma ufuna ukwenza ubumnandi, engeza isipuni esingu-½ soju.

2. Ujinja, uphayinaphu nojusi kalamula

Uphayinaphu nolamula yizithelo ezisawolintshi ezinothe ngo-vitamin C, osiza ukuqinisa amasosha omzimba nokuvikela izifo ezifana nomdlavuza nezinkinga zenhliziyo.

Ujinja usiza ukwenza ngcono ukujikeleza kwegazi futhi wehlise isicanucanu kanye nesicanucanu esidalwa ukwelashwa ngamakhemikhali.

Izithako:

• 1 ithisipuni likajinja ogayiwe
• Izingcezu ezi-3 zikaphayinaphu
• ijusi lengxenye kalamula
• 2 amaqabunga eminti (uma uthanda)
• Ukulungiselela: Shaya zonke izithako ku-blender bese uphuza u-ayisikhilimu.

3. Iklabishi, ulamula kanye nejusi yezithelo zothando

Le jusi icebile ngamavithamini C no-A, angama-antioxidants, ne-folic acid, ekhona eklabishi futhi evusa ukukhiqizwa kwegazi, evimbela i-anemia nokuqinisa imetabolism.

Izithako:

• 1 iqabunga lebhotela elidala
• Juice ujusi kalamula
• I-Pulp yesithelo sothando esingu-1
• 1 ingilazi yamanzi
• 1 isipuni soju

Imodi yokulungiselela: Shaya zonke izithako ku-blender bese uphuza u-ayisikhilimu.

4. I-flaxseed, isitshalo seqanda kanye nejusi le-apula

Isitshalo seqanda sicebile ngama-anthocyanin antioxidants kanye ne-folic acid, evimbela i-anemia futhi iqinise umzimba. I-apula liqukethe imicu encibilikayo, esiza ukuvimbela uhudo kanti nefilakisi liqukethe i-omega-3, esiza ukunciphisa ukuvuvukala emzimbeni.

Izithako:

• Ama-apula ama-2 ahlutshiwe
• Plant isitshalo seqanda
• Izipuni eziyi-of zikafulawa wefilakisi

Imodi yokulungiselela: Shaya zonke izithako ku-blender bese uphuza u-ayisikhilimu.

Bona amathiphu amaningi ngokudla okulwa nomdlavuza.