Nokuda kwekutsanya uye nyore nyore hutano hwepamusoro, fura chikafu chesukari-chakatenga zvinhu uye uite soda yako ine utano kumba. Haisi kungochera muga shuga, mvura inopenya yakajeka nemiti yemichero uye botanicals inoita kuti iwe uremerwe pane phytochemicals ine simba rakakura rekuwedzera utano. Zvakare, kusarudza sodas zvakasikwa zvakasununguka kuchenjera kune avo vanotarisa kuderedza doro.
Kunyange kana iwe usisiri soda-sipper zuva nezuva, kune ngozi dzehutano dzakabatana nezvinwiwa zvinodhaka. Pane uchapupu hwokuti sodas inotapira inogona kuita basa mukugadzirisa matambudziko makuru ehutano sehutachiwana, chirwere chemwoyo, uye kuneta , pamwe nekuderedza hutano hwethambo.
Kunyange kudya kudya soda kunogona kududzira dambudziko kuti utano hwako huvepo, maererano nekutsvakurudza kwezvino. Mune chidzidzo chakabudiswa mumagazini Stroke muna 2017, vanhu vanonwa kudya soda zuva rega rega vainge vanowanzoita katatu kuti vave nekurohwa uye kuora mwoyo (kana vachienzaniswa nevasina).
Hewa zvinhu zvitanhatu zvakanaka-zve-iwe zvigadziro kuwedzera kune mvura yako yaunofarira zvikuru nhasi:
1 - Ginger
Kuti uise hutano hwakanaka pane ginger ale, edza kutsvaira soda yako sodha nekupwanya ginger syrup. Yenguva refu yakakosha nokuda kwemishonga yayo, ginger rine inhamba yezvikamu zvinogona kubatsira kuderedza kupisa. Dzimwe nyanzvi dzinototaurawo kuti ginger nguva dzose inogona kubatsira vanhu vane mamiriro akaita sechirwere cheshuga uye osteoarthritis.
Iwe unogona kutenga ganda yakagadzirwa yakagadzirira kana sirasi pazvinyorwa zvakawanda zvezvokudya, kana kuumba jui yako kana sirasi (nokubika ginger itsva, mvura, uye zvishoma shuga).
2 - Muchero weGrapefruit Juice
Chimwe chezvinhu zvinozorodza soda substitutes, mazambiringa emuchero-juice-spiked seltzer anobatsira kuwedzera kudya kwako kwevhitamini C. Pamwe pamwe nekupa antioxidant zvinokonzera, vitamini C inobatsira zvikuru mukudzivirirwa kwezvirwere. Ichokwadi, kutsvakurudza kunoratidza kuti kupedza vitamini C kunogona kuderedza zvakanyanya kuitika kwehuwandu hwevanhu vanoita muviri, uye kupfupisa nguva yehutsva muhuwandu hwevanhu.
Kutsvakurudza kwepakutanga kunoratidzawo kuti kuzadza kwemutiro wemazambiringa kunogona kubatsira kudzivisa kuwedzera uye kuchengetedza shuga yako yeropa mukutarisa. Uyezve, kufema mukati mekunhuhwirira kwakajeka kwemazambiringa anonyanya kukosha (inowanika mu peel) kunogona kubatsira kusimudza mafungiro ako.
3 - Zviyo
Imwe yepamusoro inobva ku vitamini C, majero anowanikwawo nemishonga inonzi anthocyanins. Kuongorora kutsvaga kunoratidza kuti anthocyanins inogona kuwedzera hutano hwemwoyo nenzira dzakasiyana-siyana, dzakadai sokurwisana nekugadzirwa kweyeri-clogging plaque.
Mune chidzidzo chakabudiswa mupepanhau Circulation muna 2013, somuenzaniso, vatsvakurudzi vakatarisa dheji pamusoro pemadzimai 93 600, avo vose vakapedza mibvunzo yezvokudya kwavo kwemakore mana kwemakore gumi nemana. Vanyori vekudzidza vakawana kuti vakadzi avo vaidya blubherire uye strawberries vaiva nekuderedzwa kwe 32% muhutano hwavo hwekushaya mwoyo, kana vachienzaniswa nevakadzi vaidya majiki kamwechete pamwedzi kana pasi.
Iwe unogona kuchenesa majiroji mu-blender kana kuti kuumba yako bhisirasi yakasvibira nekubika kubatanidzwa kwebheri yako yakasarudzwa, lemon kana yemuti juice, uye zvishoma zvinotapira (kana zvichidikanwa).
4 - Watermelon Juice
Iyo imwe nzira yakakwana kune zvinotapira zvezoroga zvezhizha, mvura inopenya nemavhodelon juice inopfuma mune muto we antioxidant unonzi lycopene. Tsvakurudzo dzinoverengeka dzakaratidza kuti lycopene inogona kudzivirira kudzivirira kenza yeprotate, pamwe nekuvandudza utano hwemwoyo.
Muchidzidzo chiduku chakabudiswa muAmerican Journal of Hypertension muna 2014, somuenzaniso, kushandiswa kwemavhodelon kwakaratidzwa kunobatsira zvikuru kuderedza ropa mukati mevanhu vakawanda.
Mushure mekuchenesa zvidimbu zvishomanana zvemuchengetedza, shandisa gorosi kuti ubvise mashizha uye wobva wawedzera juisi kuna seltzer yako. Nokuwedzera kwekunaka-uye bhonasi muzana we vitamini C-try kuvhara mutsva wekasi muji yako.
5 - Pineapple Juice
Kana uchida kushandura soda, shandisai kusanganisa seltzer yako neinaninipine juice (kana, kana uri kutsvaga kuputika kwakanyanya, dhora reinanfine yakagadzirwa). Mukuwedzera pakugovera vitamini C, pineapple ndiyo chete inowanika inowanikwa bromelain: musanganiswa wemakemikari akati kuderedza kupisa.
Nepo kutsvakurudza pamusoro pezvinobatsiro zvebromelain hazvina kukwana, zvidzidzo zvinoratidza kuti inoratidza kuvimbiswa mukurapa kwemaitiro akaita se osteoarthritis uye zvirwere zvakajairika sebronchitis uye sinusitis. Inogona kubatsirawo kukurudzira maitiro ezvirwere zvemuviri.
6 - Cherry Juice
Imwe mishonga yakakurumbira yekudzivirira kupisa-ups ye gout, tart cherry juice inogona kubatsira kuderedza kuvhiringidza uye kukurudzira kurwadziwa kusingaperi. Kutsvakurudza nezvehutano hwahwo hunogona kubatsirika kunosanganisira kutanga kwekunyora kwakabudiswa muAnticoididants muna 2016, iyo yakawana kuti tart cherry extracts inogona kubatsira kurwisa kushungurudzika kwekushushikana.
Kuti uite tart yako cherry spritzer, sanganisira juisi neklabhu soda uye shandisa ma cherries matsva kana echando kuti agadzire. Chirasi yakatsvayamiswa kana kuti lime juice inoitawo kuwedzera kukuru kune avo vanoda kutapira kunonaka.
> Sources:
> Chudnovskiy R, Thompson A, Tharp K, Hellerstein M, Napoli JL, Stahl A. "Kushandiswa kwejekesheni yakanzwisiswa yemafuta kunobatsira kudya kwakanyanya kwemafuta kunokonzera kushushikana nekudzivirira uye kuwedzera kuwanda mumatsi." PLoS One. 2014 Nha. 8; 9 (10): e108408.
> Kuehl KS. "Cherry juice inokonzera antioxidant simba uye kupora kunorwadza." Med Sport Sci. 2012; 59: 86-93.
> Pase MP, Himali JJ, Beiser AS, et al. "Shuga- uye Artificially Sweetened Zvokudya uye Dambudziko reIndangariro Stroke uye Dementia: Chidzidzo cheProspective Cohort." Stroke. 2017; 48: 1139-1146.
> Pavan R, Jain S, Shraddha, Kumar A. "Zvigadzirwa nemishonga yekurapa kwe bromelain: kuongorora." Biotechnol Res Int. 2012; 2012: 976203.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.