Ƙara Waɗannan Green Super Powders a cikin Abincin ku don Ingantaccen Lafiya

Wadatacce

• Spirulina
• Chlorella
• Matcha
• Zogale
• Ganyen alkama
• Bita don

Lokaci ya wuce lokacin cin kabeji yana jin daɗi ko na ban mamaki. Yanzu akwai ƙarin hanyoyin da ba a saba amfani da su ba don cin koren lafiyayyen ku, irin su spirulina, zogale, chlorella, matcha, da ciyawa, waɗanda yawancinsu suna zuwa cikin foda. Waɗannan ƙoshin kore mai ƙarfi (duba abin da muka yi a can?) suna da sauƙin ƙarawa ga abincin ku. Jefa su a cikin santsi ko oatmeal na safiya ko ma gilashin ruwa idan kun kuskura. Ƙara koyo game da mashahuran ganyen foda.

Spirulina

Wataƙila kun hango spirulina, wanda nau'in algae ne na ruwa mai daɗi, akan jerin abubuwan sinadaran ku na sandunan kuzarin Abinci gabaɗaya. Amma zaka iya amfani da fa'idodin kiwon lafiya da yawa ta hanyar zuwa madaidaiciyar sigar foda. Kawai tabbatar da tuntuɓi likitan ku idan kuna shan maganin kashe kumburi, antiplatelet, ko maganin rigakafi. Spirulina na iya yin rikici a wasu lokuta tare da waɗancan, in ji Alexandra Miller, R.D.N., L.D.N., masanin abinci na kamfani tare da Medifast.

Me yasa yana da ban tsoro: Abincin 2-teaspoon yana da adadin kuzari 15 da gram 3 na furotin, wanda yake da girma sosai lokacin da kuka yi la'akari da kwai (ƙaunatacce tsakanin masu son gina jiki) yana da gram 6. Har ila yau, Spirulina “kyakkyawan tushen jan ƙarfe ne kuma kyakkyawan tushen thiamin, riboflavin, da baƙin ƙarfe,” in ji Miller. Wasu nazarin sun nuna cewa spirulina yana cike da kaddarorin kumburi, fa'idodin rigakafi, da beta-carotene antioxidant, kodayake Miller ya ce ana buƙatar ƙarin bincike kafin ku tabbata. An sani, duk da haka, spirulina na iya haɓaka juriya na motsa jiki, bisa ga wani bincike daga masu bincike na Taiwan, kuma zai iya taimakawa wajen rage yawan hancin da ke tafiya tare da allergies, mafi mahimmanci saboda ikon spirulina na yaki da kumburi.

Yadda ake amfani da shi: A cikin smoothie, ruwan 'ya'yan itace, ko kayan gasa.

Chlorella

Kamar spirulina, chlorella ya fito ne daga nau'in algae mai launin shuɗi. Yana kama da spirulina a cikin bayanin martabarsa, kuma, yana da adadin furotin, bitamin, da antioxidants, in ji Miller.

Me yasa yana da ban tsoro: Abubuwa na Chlorella na lutein suna taimakawa kare idanu, kuma an nuna beta-carotene na kariya daga cututtukan zuciya. Babban da'awar Chlorella ga shahara, ko da yake, shine yana da wadata a cikin B12, bitamin mai mahimmanci wanda yawancin masu cin ganyayyaki ba sa samun isasshen abinci tun lokacin da aka fi samun shi a tushen dabbobi. Nazarin 2015 da aka buga a cikin Jaridar Abincin Magunguna ya tambayi mahalarta tare da rashi B12 su ɗauki 9 grams na chlorella a rana. Bayan watanni biyu, matakan B12 na su ya karu da matsakaicin kashi 21 cikin ɗari. Menene ƙari, bincike da aka buga a ciki Jaridar Abinci samu shan rabin wancan-5 grams a rana-ya isa ya rage cholesterol da matakan triglyceride.

Yadda ake amfani da shi: Ki jefa cokali 1 na foda a cikin smoothie, chia seed pudding, ko madara goro.

Matcha

Lokacin da koren shayi ya bushe kuma a niƙa shi da kyau sosai, za ku ƙare da matcha. Wannan yana nufin matcha yana ba da tsabtataccen tsari mai ƙarfi na phytochemicals na koren shayi.

Me yasa yana da ban tsoro: Matcha yana da kyau saboda dalilai guda ɗaya cewa koren shayi shine-yana iya rage cholesterol, glucose na jini, da matakan triglyceride, a cewar wani binciken da aka buga Abinci & Aiki. "Epigallocatechin gallate (EGCG), wani polyphenol da aka sani da yuwuwar rigakafin ciwon daji da kaddarorin antiviral, ya kai aƙalla sau uku mafi girma a matcha fiye da sauran koren shayi," in ji Miller. Wani sabon binciken da aka buga a mujallar Tsarin Magungunan Magunguna na Yanzu tono cikin sunan matcha don haɓaka yanayin ku da ƙarfin kwakwalwa. Bayan nazarin binciken 49, masu binciken sun ba da misali da haɗin gwiwar maganin kafeyin, wanda ke ba da kullun a faɗakarwa, kuma L-theanine, amino acid wanda ke inganta shakatawa da kwanciyar hankali, yana da amfani musamman wajen taimaka wa mutane su canza daga aiki zuwa aiki ba tare da damuwa ba.

Yadda ake amfani da shi: Sha shi a matsayin matcha latte a shagon kofi na unguwa na zamani ko ƙara shi zuwa santsi, miya taliya, ko shafa kayan ƙanshi. Hakanan zaka iya yayyafa shi daidai akan yogurt, granola, ko ma popcorn. Ee, yana da wannan m.

Zogale

Wannan super foda ne sakamakon niƙa ganye da tsaba na shuka da ake kira zogale oleifera.

Me yasa yana da ban tsoro: Babu wata tambaya cewa zogale ta cancanci zama babban abin godiya saboda yawan adadin bitamin C, bitamin A, alli, baƙin ƙarfe, furotin, da antioxidants. Amma tunda ana iya samun cokali 1 ko 2 a kowace hidima, zogale kadai ba zai ba da tabbacin cewa za ku cika shawarar da kuka ba da shawarar yau da kullun na waɗannan abubuwan gina jiki ba (duk da cewa matakan bitamin C ɗin ku zai kusan kusan). Duk da haka, ya fi komai kyau, kuma zogale na iya taimakawa musamman ga masu ciwon sukari, a cewar wani binciken da aka buga a ciki Binciken Magungunan Halittu.

Yadda ake amfani da shi: Kamar sauran koren foda, zogale yana da matukar amfani ga santsi, oatmeal, da sandunan granola. Mutane ba sa jin daɗin ɗanɗanonsa, amma ɗanɗanon ɗanɗano mai kama da ganye ya sa ya zama mai dacewa ga ƙarin jita-jita masu daɗi kamar hummus da pesto.

Ganyen alkama

Wataƙila da farko kun ci karo da ciyawar alkama a cikin sifar kore a Jamba Juice. Ciyawa tana fitowa daga shukar alkama Triticum aestivum, da wata takarda da aka buga a Kimiyyar Abinci da Gudanar da Inganci ya taƙaita ta mafi kyau ta hanyar cewa "ciyawa mai tawali'u ce mai ƙarfin gina jiki da bitamin ga jikin ɗan adam." Za mu sha wannan.

Me yasa yana da ban tsoro: A cewar masu bincike na Isra’ila, ciyawa na da wadata a cikin chlorophyll, flavonoids, bitamin C, da kuma bitamin E. A cikin binciken da suka buga a Mini Reviews in Medicinal Chemistry, sun bayar da rahoton cewa ciyawar alkama tana da damar da za ta iya kawar da cutar kansa, watakila saboda apigenin. abun ciki, wanda ke hana lalacewar salula. Ƙananan ƙananan binciken kuma sun gano yana iya rage tasirin lamuran kiwon lafiya kamar su ciwon sukari, kiba, da amosanin gabbai.

Yadda ake amfani da shi a cikin abinci: Haɗa 1 cokali cikin ruwan 'ya'yan itace ko santsi.

Bita don