Iindlela ezi-6 zokunyusa ikofu yakho kunye neeVithamini kunye neeAntioxidants

Umxholo

• Nciphisa isinamoni kwimpilo yentliziyo
• Ncwina ijava yakho yeentlungu zomzimba
• Yomeleza ikhaka lakho lezempilo ngamakhowa
• Ncedisa ukugaya kwakho ngethamo le-turmeric
• Ibhalansi yehomoni kunye neMaca
• Yenze mnandi ikomityi yakho ngekhokho elwa noxinzelelo
• Ukutshintsha: Ikhofi yasimahla yokuLungisa

Qala usuku lwakho ngokunyusa

Uhlala ulibale ukuthatha iivithamini zakho zemihla ngemihla? Nathi, nathi. Kodwa into esingaze siyilibale? Ikomityi yethu yekofu yemihla ngemihla. Ngapha koko, imini yethu ayiqali de sibe siyifumene.

Ke kutheni ungaziphindi kabini ezi zinto? Yongeza idosi esempilweni yeevithamini, ii-antioxidants, kunye nezibonelelo ezinesondlo kulungiso lwakho lwecaffeine yemihla ngemihla ngetispuni yento eyongezelelweyo kusasa. Ewe usivile kakuhle. Zama enye yezi zongezo zintandathu kwaye wenze ikofu yevithamini ekhethekileyo. Izibonelelo zininzi - ukusuka ekunyuseni imeko kunye namandla kunye nokukhusela intliziyo yakho ekonyuseni ubomi bakho ngokwesondo.

Nciphisa isinamoni kwimpilo yentliziyo

Ukufefa ikomityi yakho yasekuseni kunye nesinamon uhambisa idosi enamandla (kwaye emnandi) yee-antioxidants. I-Cinnamon isetyenziswe zombini njenge-spice kunye neyeza ngamayeza amawaka eminyaka. I-spice ilayishwe ngamacandelo okukhusela (onke angama-41 kuwo!) Kwaye yenye yezona ziphezulu phakathi kweziqholo.

Ngokweempuku, isinamon inokongeza ukhuseleko entliziyweni nasengqondweni. Uphononongo olwenziwe kwiiseli zomntu lubonisa ukuba lunokuhla, nalo, kwaye lunokunyusa eyakho.

Ncedisa: Gcina i-1/2 tsp. yesinamoni kwindebe yakho yekofu, okanye yenza ikofu yakho nge-1 tsp. yesinamon ixutywe kanye ebaleni.

Ingcebiso: Khangela iCeylon cinnamon, ekwabizwa ngokuba "yinyani" yesinamon. Nangona lendidi inzima kancinci ukuyifumana kwaye ibiza kakhulu, ngumgangatho ophezulu kakhulu kune cassia cinnamon, uhlobo olukumgangatho osezantsi olufumaneka kakhulu eMelika. ICeylon ikhuselekile ukuyitya rhoqo ngokuthelekiswa nekasiya. ICassia inexabiso eliphezulu lesityalo esine-coumarin, ethathwa njengengakhuselekanga ukuyitya.

Ncwina ijava yakho yeentlungu zomzimba

Ukuba usebenzisa kuphela ijinja kuhlobo lwayo lwesonka, uyaphoswa yitoni yezibonelelo zempilo. Enye yeendlela ezilula zokufumana izibonelelo? Galela ezinye ikofu yakho ngekomityi encinci, enencasa.

Ijinja ibilunyango oluqhelekileyo kangangeenkulungwane. Inezinto ezinamandla kunye nezichasayo. Ijinja nayo inakho, ukuthoba kunye nokunceda kuyo.

Ncedisa: Yongeza ijinja ngokuthe ngqo kwikofu yakho (ukuya kuthi ga kwi-1 tsp. Ngekomityi nganye), okanye umsele ikhalori- kunye neswekile enethambo kwivenkile yekofu kunye nokwenza ithanga elinempilo lespice latte ekhaya.

Ingcebiso: Ngaba ushiye i-ginger entsha eseleyo kwifriji yakho kubusuku obushushu? Gweba kakuhle usebenzisa i-microplane uze uyiqande kwi-teaspoon servings, ulungele ukunyanzela kwi-java yakho.

Yomeleza ikhaka lakho lezempilo ngamakhowa

Ikofu kunye… namakhowa? Kulungile, sive. Uhlobo oluzaliswe yifungi lunokuba nezibonelelo ezimangalisayo kwimpilo yakho. Amakhowa aneempawu zokulwa intsholongwane, ezokulwa nokudumba, kunye neempawu zokonyusa amajoni omzimba. Igcwele i-antioxidants, amakhowa aneziphumo kwiimpuku, kunye nolunye uphononongo lweempuku zibonisa ukuba amakhowa anokwenzeka. Inokukunceda ngenxa ye-prebiotic yayo enamandla.

Uphawu lwekhowa oluthandwayo lwe-mushroom ezine I-Sigmatic isixelela ukuba ukusela ikofu yama-mushroom kuyanceda emzimbeni wakho, kugcwele ukutya okuphezulu, kwaye sisiqingatha se-caffeine kuphela. "Utsiba nejitters, imiba yesisu, kunye nengozi emva kwecaffeine ethi ikofu eqhelekileyo inika uninzi [lwabantu]," batsho.

Ingcebiso: Ayizizo zonke iikhofi zekhowa ezenziwe ngokulinganayo. Ngaba ujonge amandla amaninzi? Zama amakhowa eCordyceps. Uxinzelelo kunye noncedo lokulala, fikelela kuReishi.

Ncedisa: Ungazithengela owakho umgubo wempuphu (oya kuthi ubonise ubungakanani bokusebenza), okanye uthenge ikofu yamakhowa epakishwe ngokufanelekileyo (kunye nekhofu yamakhowa e-K-Cup pods!).

Ncedisa ukugaya kwakho ngethamo le-turmeric

Ukuba uhlala rhoqo kwiiblogi zempilo, ngekhe ungowasemzini kwi-turmeric latte edume kakubi. Umhlaba, iziqholo zegolide yinto enkulu enesizathu esivakalayo. Uninzi lwezibonelelo zalo zonyango zivela kwikhompawundi, eneempawu ezinamandla zokulwa ne-antioxidant kunye ne-anti-inflammatory. Indawo yamandla e-antioxidant ixhasa ukukhutshwa kwesibindi, ukunceda ngaphakathi, kwaye kunokunceda nokunyanga.

Ncedisa: Isibini i-turmeric enamafutha asempilweni kwizithako ezine-coconut-ifake ikofu yokuvusa.

Ingcebiso: Ukunyusa izibonelelo zempilo ze-turmeric, yidibanise nepinki yepepile emnyama. Ipepper iphucula i-turmeric's bioavailability, isenza ukuba ispice sisebenze ngakumbi kwiidosi ezincinci.

Ibhalansi yehomoni kunye neMaca

Mhlawumbi ubonile umgubo we-maca, owenziwe kwisityalo se-maca, efumaneka kwivenkile yempilo yakho. Ingcambu yeMaca ibisetyenziselwa ngokwesiko ukuphucula ukuchuma, kwaye yaboniswa ukuba ineziphumo kufundo kwiigundane. Isityalo sifundwe ukwandisa ukusebenza kwezemidlalo, amanqanaba emandla, kunye.

Ukungayichazanga, inesondlo kakhulu. I-Maca iqulethe ngaphezulu kwama-20 ee-amino acid (kubandakanya ii-amino acid ezisibhozo), ii-acid ezikwimo yasimahla engama-20, kwaye iphezulu kwiprotein kunye nevithamini C.

Ncedisa: Ukufumana izibonelelo zempilo ezifanelekileyo ze-maca, i-1 ukuya kwi-3 tsp. ngosuku kuyacetyiswa. Zama ukwenza le Khofi yokuTya kakhulu. Ukongeza kwi-maca powder, ine-superfoods ezine ezikolu luhlu.

Ingcebiso: Ukolula ubomi beshelfp yakho ye-maca powder, yigcine efrijini.

Yenze mnandi ikomityi yakho ngekhokho elwa noxinzelelo

Itshokholethi kunye nekhofi kubonakala ngathi ngumdlalo owenziwe ezulwini sele kunjalo, akunjalo? Xa usongeza kwizibonelelo zempilo zomgubo ococekileyo wekhokho, iba ngcono nangakumbi. Le superfood yenye yezona zinto zinamandla zokulwa i-antioxidants kwaye ingowona mthombo uphakamileyo usekwe kwisityalo. Ilungile intliziyo yakho, nayo.

Iikhokho ezichasayo ezichasayo zinciphisa uxinzelelo lwegazi, zandisa i-HDL (enhle) i-cholesterol, kwaye iyanciphisa i-cholesterol ye-LDL (embi). Izibonelelo zayo ezinokuqonda, ukonyusa imood, kunye neempawu zokucinezelwa kwenza ukuba ukhokho ube mkhulu nakubo. Kwaye siyikhankanyile ukuba imnandi?

Ncedisa: I-mocha ephilileyo kwihlabathi, nabani na? Gquba 1 tbsp. yecacao eluhlaza kwindebe yakho yekofu yokunyusa ifayibha yokutya, ii-antioxidants, kunye nemagnesium.

Ingcebiso: Khangela i-cocoa eluhlaza eluhlaza ukuze ufumane izibonelelo ezininzi, kwaye ufunde umehluko phakathi kwekhokho eluhlaza kunye ne-cocoa powder.

Kuba uninzi lwabantu luyakhuthazwa ukuba lubeke umda ekusebenziseni ikofu, kuyavakala ukwenza eyona indebe nganye. Kutheni ungasisi isiphuzo sakusasa? Zonke ezi ngcebiso zinezibonelelo ezinkulu kwaye zinomngcipheko omncinci, nangona uphando oluninzi luyafuneka ebantwini ukuze baqonde iziphumo zabo.

Ukutshintsha: Ikhofi yasimahla yokuLungisa

UTiffany La Forge ngumqeqeshi oqeqeshiweyo, umphuhlisi weresiphi, kunye nombhali wokutya oqhuba ibhlog yakhe Iiparsnips kunye neekhekhe. Ibhlog yakhe igxile kukutya okwenyani kobomi obulungeleleneyo, iiresiphi zonyaka, kunye nengcebiso yezempilo engenekayo. Xa engekho ekhitshini, uTiffany uyonwabela iyoga, ukuhamba intaba, ukuhamba, ukwenza igadi yendalo, kunye nokuhlala kunye necorgi yakhe, iCocoa. Undwendwele ibhlog yakhe okanye I-Instagram.