5 Eyona ndawo intsha ishushu yokutya okutsha

Umxholo

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Ngaba iyogathi yamaGrike sele ingumnqwazi omdala? Ukuba uyathanda ukwandisa iihorons zakho zokutya ulungele isityalo esitsha se-superfoods esiya kuba yinto enkulu elandelayo:

Sykr

Le yogurt yase-Icelandic yitshizi ethambileyo, kodwa ubume bayo kunye nezondlo ziyafana neyogathi yamaGrike, kwaye ibandakanya izithako ezifanayo ezisisiseko: ubisi olunotyiweyo kunye neenkcubeko eziphilayo. I-Skyr yenziwa kusetyenziswa inkqubo yokucinezela esele ikho kangangeenkulungwane isusa i-whey (ulwelo), eyenza ukuba ibe bukhrim kwaye ityebile (ncamathela icephe kuyo kwaye uyijike ijonge ezantsi-ayizukuwa!) Ngaphandle kokubonelela ngamafutha. Isingxobo esinye se-6 oz se-plain, nonfat sykr pack 17 g yeprotein xa ithelekiswa ne-15 g ngesiGrike kunye ne-8 g kwiyogathi yemveli.

Iteff

Iinkozo ezipheleleyo bezishushu zimhlophe kule minyaka imbalwa idlulileyo, kodwa eyona nto ikhoyo ngoku kukuba 'yintoni endala entsha kwakhona' kwaye iteff yingqolowa yakudala elingana nomthetho osayilwayo. Le ngqolowa ipheleleyo yase-Afrika isetyenziselwa ukwenza isonka esineziponji zase-Ethiopia. Iyaziwa ngevumba elimnandi, elinjenge-molasses kunye nokuguquguquka kwayo; inokuphekwa njengenye indlela ye-oatmeal, yongezwe kwiimpahla ezibhakiweyo okanye yenziwe kwi "teff polenta." Ipakisha kabini isinyithi sezinye iinkozo kwaye iphindwe kathathu ngecalcium.

Cupuaçu

Ukufumana iziqhamo ezilandelayo ezingabonakaliyo kunye neprofayili ephezulu yezondlo yishishini elikhulu. Ezinye ezifana nerharnati, igoji berry kunye ne-açai bonwabele amandla amakhulu okuhlala, ngelixa ezinye bezidlula ngokukhawuleza. Iingcali ziqikelela ukuba i-cupuaçu iya kuba lolandelayo ukuvavanya ukuhamba kwayo. Esi siqhamo sine-creamy-fleshed, iziqhamo ezinencasa ehambelana nekhokho ikhula eAmazon kwaye yaziwa ngamanqanaba aphezulu e-antioxidants. Incindi yayo inencasa efana nepeyinti inebhanana.

Igalikhi emnyama

Ikhululekile kwizinto ezizongezelelwayo kunye nezithinteli, ikonofile emnyama yenziwe kwigalikhi epheleleyo esele indala inyanga nenyanga kwinkqubo yokuvubela ekhethekileyo phantsi kobushushu obuphezulu, apho iphuhlisa umbala wayo omnyama, ukuthambisa okuthambileyo kunye nencasa eswiti. Kubonakalisiwe ukupakisha ii-antioxidants eziphindwe kabini njenge-garlic ekrwada kwaye kuba ithambile ungayisasaza ngokulula kwisonka esipheleleyo senkozo okanye iziqhekezi. Imnandi kwaye imnandi kwaye ayizukukunika umoya wegalikhi njengomzala wayo ongenagwele!

Iimbwe zechai

Le mbewu incinci ye-oval ipakisha ngakumbi i-omega-3 fatty acids ngaphezu kwembewu yeflakisi, musa ukuhamba ngokukhawuleza, kwaye kubonisiwe kuphando ukunciphisa uxinzelelo lwegazi kunye nokudumba, okubangela ukwaluphala ngaphambi kwexesha kunye nezifo . I-tbsp enye inika i-5 g yefayibha, ephindwe kabini kukuphindaphindwa kwegolide yeflakisi. Ukubetha ezinye kwi-smoothie-vele ulungele isiphumo se-gel-ish kuba la matye anqabileyo anyusa malunga namaxesha ali-12 ubunzima bawo kulwelo.

UCynthia Sass yingcali yezokutya ebhalisiweyo enezidanga zemasters kuzo zombini inzululwazi yezondlo kunye nempilo yoluntu. Rhoqo kubonwa kumabonwakude wesizwe yena unguMXHOLO onika umhleli kunye nomcebisi ngezondlo kwiNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wamva nje weNew York Times nguCinch! Yoyisa iCravings, yehla iiponti kunye nokuLahla ii-intshi.

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