Ihe ọioxidụioxidụ mkpụrụ osisi antioxidant dị mma maka ahụ gị

Ndinaya

• Mango, pọọpọ, na aki oyibo Smoothie
• Kiwifruit, Jalapeño & Matcha Booster
• Pomegranate na-esi ísì ụtọ Ginger Spritz
• Spiced-Honey Simple Syrup
• Nyochaa maka

Ọ bụghị ihe nzuzo na mkpụrụ osisi ọhụrụ, veggies, akị na-ejupụta na eriri afọ enyi na enyi, vitamin ndị dị mkpa na mineral ndị bụ isi. Ma ihe ị nwere ike ịmaghị bụ na ha nwekwara ọgaranya na antioxidants, ihe ndị sitere n'okike nke nwere ike igbochi ma ọ bụ gbuo oge ụfọdụ ụdị mmebi cell , dị ka National Center for Complementary and Integrative Health si kwuo.

Ọ dịghịkwa gị mkpa rie mkpụrụ osisi bara ụba nke antioxidant iji gbochie mmebi a. Ihe ọṅụṅụ antioxidant ndị a "na-ebelata mbufụt, nke nwere ike igbochi ụfọdụ ọrịa," na-ekwu Ọdịdị Onye otu Brain Trust Maya Feller, RD.N, onye na -eri nri na New York, onye chepụtara usoro nri ndị a. Kpoo otu ogbe iji nweta ogige ndị dị mma maka gị - ọ dịghị mkpa ịta nri.

Mango, pọọpọ, na aki oyibo Smoothie

Ọgaranya na potassium, magnesium na ígwè, ihe ọṅụṅụ antioxidant a na-emegharị ike gị ma na-azụ anụ ahụ gị. (ICYDK, mango n'onwe ya juputara na nri dị mma maka gị.)

Efrata:

• 1 3/4 iko chopped mango juru oyi
• 1 1/2 iko mmiri ọkụ aki oyibo
• 3/4 iko iberibe pọọpọ oyi kpọnwụrụ akpọnwụ
• 2 tablespoon ihe ọ lemonụ lemonụ lemon
• 1/4 teaspoon ala cloves
• Nri nke ose cayenne
• Iberibe aki oyibo gbachapụrụ agbachapụ
• Ihe ọṅụṅụ lemon

Ntuziaka:

1. Na blender, jikọta iberibe mango oyi kpọnwụrụ akpọnwụ, mmiri aki oyibo raw, chunk pọpọ oyi kpọnwụrụ akpọnwụ, ihe ọṅụṅụ lemon, cloves ala, na ose cayenne.
2. Kewaa n'etiti iko 2 toro ogologo. Na -eji flakes oyibo na lemon wedge chọọ ya mma.

Kiwifruit, Jalapeño & Matcha Booster

N'ime ihe ọṅụṅụ a na-ekpo ọkụ na-ekpo ọkụ, vitamin C, polyphenols, na ogige ndị a maara dị ka catechin na-arụkọ ọrụ ọnụ iji kwado usoro ahụ ji alụso ọrịa ọgụ.

Efrata:

• 1/2 iko obere kiwifruit chunks, gbakwunyere maka ịchọ mma
• 2 obere iberibe jalapeño
• 2 okirikiri wayo dị mkpa
• 1 tablespoon nke sirop agave
• 2 nnukwu cilantro sprigs
• 1/3 iko matcha tii oyi anaghị atọ ụtọ

Ntuziaka:

1. N'ime mmanya na -egbu mmanya, mkpụrụ osisi kiwifruit muddle, mpekere jalapeño, okirikiri lime, syrup agave na 1 cilantro sprig.
2. Wunye tii matcha na -ajụghị oyi nke jupụtara na ice, jupụta shaker na ice. Mechie, ma maa jijiji ruo mgbe ọ ga -ajụ oyi.
3. Wunye n'ime obere iko juputara na ice, wee jiri ahịhịa cilantro na mpekere kiwifruit chọọ ya mma.

Pomegranate na-esi ísì ụtọ Ginger Spritz

Ihe ọ drinkụ antioxidụ a na -egbu egbu ga -eme ka obi gị nwee ahụike, ekele maka ginger (nke na -agbada LDL cholesterol) na ihe pọmigranet (nke nwere Punicalagin antioxidant nwere ike igbochi LDL cholesterol ka ọ gbasie ike n'ọbara gị)

Efrata:

• 2-n'ime. ibe ginger, gbakwunyere maka ndozi
• 1/4 iko ihe ọ pụomeụ pọmigranet chilled
• 1 tablespoon spiced-honey dị mfe sirop (uzommeputa n'okpuru)
• Otube oroma
• 1/3 iko chilled seltzer

Ntuziaka:

1. Tinye obere sieve dị ogologo n'elu iko dị ogologo. Ghichaa ginger n'ime sieve. Iji ngaji, jiri nwayọọ pịa ginger grated ka hapụ ihe ọṅụṅụ n'ime iko. Ị ga-enwe 1/2 tsp. ihe ọ gụ gụ ginger; tụfuo ihe siri ike.
2. Tinye ihe ọ pụ pụ pọmigranet jụrụ oyi na oseose-mmanụ a syụ dị mfe; kpalie ikpokọta.
3. Bee 1 gburugburu site na otubo oroma; bee n'ime 4 iberibe. Tinye na iko, jupụta na akpụrụ mmiri.
4. Tinye 1/3 iko chilled seltzer; chọọ ya na iberibe ginger.

Spiced-Honey Simple Syrup

Efrata:

• 1/2 iko mmanụ a .ụ
• 1/2 iko mmiri
• 1/2 tsp. mkpụrụ osisi cardamom e gwepịara egwepịa
• 1/2 tsp. pawuda

Ntuziaka:

1. Na obere efere, jikọta mmanụ a honeyụ, mmiri, mkpụrụ osisi cardamom, na pawuda. Weta na obụpde, edemede ruo mgbe mmanụ aṅụ na-agbaze.
2. Wepu ya na ọkụ, hapụ ka ajụkwa oyi n'ime ụlọ. Nje, tụfuo ihe siri ike. (metụtara: Ụzọ dị ụtọ iji nweta mmanụ aṅụ ahụ n'ime ụlọ nri gị)

Akwụkwọ akụkọ Shape, mbipụta Maachị 2021

Nyochaa maka