Iziselo ze-Fruity Antioxidant eziphambeneyo zilungile kuMzimba wakho

Umxholo

• Imango, iPapaya, kunye neCoconut Smoothie
• I-Kiwifruit, iJalapeño kunye neMatcha Booster
• I-Pomegranate yeGinger Spritz eqholiweyo
• Ubusi obuTyiweyo obuTyiweyo
• Uphengululo lwe

Akusiyo imfihlo ukuba iziqhamo ezitsha, ii-veggies, amandongomane zigcwele ifayibha enobungozi esiswini, iivithamini ezifanelekileyo kunye neeminerali eziphambili. Kodwa into onokuthi ungayazi kukuba bazizityebi kwi-antioxidants, izinto zendalo ezinokuthintela okanye ukulibazisa ezinye iintlobo zomonakalo weseli, ngokutsho kweZiko leSizwe leMpilo eyoNgezelelweyo kunye neNtsebenziswano.

Kwaye awudingi yitya iziqhamo zakho ezinobutyebi be-antioxidant ukukhusela lo monakalo. Ezi ziselo zinqanda ukudumba, ezinokuthintela ezinye izifo, ”utsho Ubume Ilungu leBrain Trust uMaya Feller, i-RDN, ingcali yokutya eNew York, oyile ezi ndlela zokupheka zilandelayo. Ukubetha ibhetshi ukuze ufumane ezo zinto zilungileyo-akukho ukuhlafuna okufunekayo.

Imango, iPapaya, kunye neCoconut Smoothie

Isiselo esityebileyo kwi-potassium, i-magnesium, kunye nentsimbi, esi siselo sinciphisa amandla akho kwaye sondla izihlunu zakho. (ICYDK, imango ngokwayo ilayishwe ngezinongo ezifanelekileyo kuwe.)

Izithako:

• 1 3/4 iikomityi ezinqunqiweyo zamaqhekeza emango enomkhenkce
• 1 1/2 iikomityi zamanzi ecoconut eluhlaza
• I-3/4 yekomityi inqunyulwe amaqhekeza e-papaya enomkhenkce
• 2 tbsp.ijusi yelamuni
• I-1/4 ithisipunii-clove zomhlaba
• I-pinch ye-cayenne pepper
• Amacwecwe ecoconut agqitywe kancinci
• Wedge yelamuni

Imikhombandlela:

1. Kwi-blender, hlanganisa iingceba zemango ekhenkcezisiweyo ekhenkcezisiweyo, amanzi ekhokhonathi akrwada, amaqhekeza epapaya aqholiweyo, ijusi yelamuni, i-cloves zomhlaba kunye nepepile yecayenne.
2. Yahlula phakathi kweeglasi ezi-2 ezinde. Gcoba ngee-coconut flakes kunye ne-wedge wedge.

I-Kiwifruit, iJalapeño kunye neMatcha Booster

Kwesi siselo sitshisayo esine-antioxidant, ivithamin C, iipolyphenols, kunye neekhompawundi ezaziwa ngokuba ziicatechin zisebenza kunye ukuxhasa amajoni akho omzimba.

Izithako:

• 1/2 indebe encinci ye-kiwifruit, kunye nokunye ukuhlobisa
• Iilayi ezi-2 ezincinci jalapeno
• Iibhola ezi-2 ezixineneyo zekalika
• 1 icephe le-agave isiraphu
• 2 amagqabi amakhulu e-cilantro
• I-1/3 indebe ebandayo iti ye-matcha engabiswanga

Imikhombandlela:

1. Kwi-cocktail shaker, i-kiwifruit chunks, i-jalapeño, i-lime rounds, isiraphu ye-agave kunye ne-1 cilantro sprig.
2. Thela iti ebandayo engabiswanga iswekile, kwaye ugcwalise isiqhulo ngomkhenkce. Vala, ugungqise de ubande.
3. Thela kwiglasi emfutshane egcwele iqhwa, kwaye uyihlobise nge-cilantro sprig kunye ne-kiwifruit slice.

I-Pomegranate yeGinger Spritz eqholiweyo

Esi siselo se-antioxidant siya kugcina intliziyo yakho iphilile, ngenxa yejinja (ehlisa i-cholesterol ye-LDL) kunye nejusi yerharnati (equlethe i-antioxidant Punicalagin enokuthintela i-cholesterol ye-LDL ekuqinisweni kwegazi lakho)

Izithako:

• 2-ngaphakathi. iqhekeza lejinja, kunye nokunye ukuhombisa
• Ikomityi ye-1/4 indebe yeerharnati ebandayo
• Icephe eli-1 eliqholiweyo-lobusi isiraphu elula (iresiphi engezantsi)
• Inkaba yeorenji
• I-1/3 indebe ye-seltzer ebandayo

Imikhombandlela:

1. Beka isisefo esincinci phezu kweglasi ende. Iqhekeza lejinja kwi-sieve. Sebenzisa icephe, cofa ngobunono ijinja egayiweyo ukukhupha ijusi kwiglasi. Kuya kufuneka ube ne-1/2 tsp. ijusi yejinja; ukulahla izinto eziqinileyo.
2. Yongeza incindi yomrharnate obandayo kunye nobusi obusikiweyo obunencasa; ivuselele ukudibanisa.
3. Isiqwenga esisi-1 kwinkaba e-orenji; uthathe iziqwenga ezi-4. Yongeza kwiglasi, uze ugcwalise ngomkhenkce.
4. Yongeza i-1/3 indebe ye-seltzer epholileyo; uhombise ngesilayidi sejinja.

Ubusi obuTyiweyo obuTyiweyo

Izithako:

• I-1/2 indebe yobusi
• 1/2 indebe yamanzi
• I-1/2 tsp. imbewu yecardamom etyumkileyo
• I-1/2 tsp. isinamon

Imikhombandlela:

1. Kwipuphu encinci, hlanganisa ubusi, amanzi, imbewu yekhadiyamom kunye nesinamon. Yizisa kwimathumba, ivuselele ide inyibilike ubusi.
2. Susa ekushiseni, kwaye vumela ukupholisa kwiqondo lokushisa. Gxininisa, kwaye ulahle izinto eziqinileyo. (Idibeneyo: Iindlela eziMnandi zokuSebenzisa olo Honey kwiPantry yakho)

Shape Magazine, ngoMatshi 2021

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