Abincin Kore da Rawaya: Amfanin Juice da girke-girke

Wadatacce

• Koren abinci don tsaftacewa
• 1. Green juice da kabeji da lemu
• 2. Green juice da kiwi da banana
• Abincin rawaya don ƙarfafa garkuwar jiki
• 1. Ruwan peach mai ruwan lemo da ruwan lemu
• 2. Ruwan mangwaron rawaya da ayaba
• Green da launin rawaya menu

Koren abinci da launin rawaya, kamar su kiwi, seleri, abarba da masara, suna da wadataccen bitamin A, bitamin C, bitamin K, baƙin ƙarfe da alli kuma, don haka, suna taimakawa wajen kiyaye daidaitaccen abinci mai gina jiki. 'Ya'yan itace da kayan marmari masu launuka kuma suna da wadataccen zare da ruwa, saboda haka ana ɗaukarsu suna sarrafa abinci, wanda ke taimakawa wajen daidaita hanji da sauƙaƙe narkewar abinci, yana taimakawa sauƙaƙa alamomin maƙarƙashiya da ƙwannafi, misali.

Koren abinci suna taimakawa wajen tsarkake jiki daga abubuwan da aka tara kuma suna da kyau don tsaftace hanta, inganta bayyanar fata, da kuma taimakawa wajen rage kiba da rashin ciki. Dabara mai kyau ita ce hada abinci mai ɗanɗano kamar kale ko seleri tare da 'ya'yan itacen citta kamar lemu ko lemo kuma a yi ruwan' ya'yan itace.

Koren abinci don tsaftacewa

Koren abinci irin su kiwi, kale, seleri, alayyafo da avocado suna da wadatar chlorophyll kuma, don haka, suna da kyau don lalata jiki, suna da ƙananan adadin kuzari. Suna kuma da wadataccen ruwa wanda ke taimakawa shayar da jiki. Sauran misalai na koren abinci sune:

• Kiwi: mai arziki a cikin bitamin C. Yana da kyau ga fata kuma yana taimakawa hana sanyi da mura, bugu da kari, shima yana da zare da ke yaki da maƙarƙashiya da rage yawan ci.
• Seleri: yana da antioxidants wanda ke taimakawa wajen yaƙar cutar kansa da cholesterol. Abinci ne mai mahimmanci ga waɗanda suke son raunin nauyi saboda yana da ƙarancin adadin kuzari da zaren da yawa, wanda ke rage yunwa.
• Letas: mai wadataccen ruwa, yana taimakawa wajen shayar da jiki kuma yana da sinadarin antioxidants wanda ke kare kwayoyin halitta, amma don samun fa'idodi yana da mahimmanci a ba da fifiko ga latas na kwayoyin saboda kayan lambu ne dake tara magungunan kwari da yawa.

Sauran misalai masu kyau wadanda kuma suke taimakawa gurbata jiki sune koren tuffa, broccoli, latas, okra, koren barkono da wake. Ga yadda ake shirya juices masu dadi 2:

1. Green juice da kabeji da lemu

Sinadaran

• 2 ganyen kale
• ruwan lemu 2 na lemu
• 1/2 gilashin ruwa

Yanayin shiri

Duka kayan hadin a cikin mahaɗin ko mahaɗin kuma ɗauki na gaba.Idan kun ga ya zama dole, za ku iya ji daɗin shi da zuma ko sukari mai ɗanɗano, a ɗan ƙarami.

2. Green juice da kiwi da banana

Sinadaran

• Ayaba 1
• 2 kiwi

Yanayin shiri

Duka kayan hadin a cikin mahaɗin ko mahaɗin kuma ɗauki na gaba. Idan kun ga ya zama dole, za ku iya ji daɗin shi da zuma ko sukari mai ɗanɗano, a ɗan ƙarami.

Abincin rawaya don ƙarfafa garkuwar jiki

Abincin rawaya kamar su mangwaro, abarba, ayaba, masara, 'ya'yan itace masu ɗaci, barkono mai rawaya da lemu suna da wadataccen bitamin A, beta-carotenes da lutein, waɗanda ke da mahimman ƙwayoyin cuta don kare ƙwayoyin jiki, amma ƙari, babban ɓangare na su ma yana da bitamin C, wanda ke taimakawa ƙarfafa rigakafi. Wasu abincin rawaya sune:

• Abarba: yana da sinadarin bromelain, wanda ke saukaka narkewa da kuma taimakawa wajen kara jini jini. Bugu da ƙari, yana kuma taimakawa don sauƙaƙe alamun cututtukan sinusitis.
• Masara: mai arzikin fiber, bitamin A da furotin kuma mai ƙarancin mai. Ana iya cin shi dafaffe, a cikin salatin ko a cikin shirye-shirye masu zafi.
• lemun tsami: mai arziki a cikin bitamin C kuma tare da abubuwan kashe guba, yana da kyau don hana mura da yaƙi da cututtuka.

Sauran misalan abincin rawaya sune 'ya'yan itacen taurari da peach. Ga yadda ake shirya wasu girke-girke na ruwan 'ya'yan itace:

1. Ruwan peach mai ruwan lemo da ruwan lemu

Sinadaran

• 3 cikakke sosai
• 1 lemun tsami
• Ayaba 1

Yanayin shiri

Duka kayan hadin a cikin mahaɗin ko mahaɗin kuma ɗauki na gaba. Idan kun ga ya zama dole, za ku iya ji daɗin shi da zuma ko sukari mai ɗanɗano, a ɗan ƙarami.

2. Ruwan mangwaron rawaya da ayaba

Sinadaran

• 1 hannun riga
• Ayaba 1

Yanayin shiri

Duka kayan hadin a cikin mahaɗin ko mahaɗin kuma ɗauki na gaba. Idan kun ga ya zama dole, za ku iya ji daɗin shi da zuma ko sukari mai ɗanɗano, a ɗan ƙarami.

Green da launin rawaya menu

Don samun duk fa'idodin abincin kore da rawaya, a cikin abinci ɗaya, zaku iya shirya menu tare da salad da juice. Kyakkyawan zaɓi don salatin shine cin dafaffen broccoli, latas, barkono mai rawaya da abarba, a sha tare da cokali na man zaitun da lemon tsami kuma a sha ɗayan juices ɗin daga girke-girken da ke sama. Don haka yana yiwuwa a tsabtace jiki da kuma karfafa garkuwar jiki a lokaci guda.