Kune chikafu chakakura mukati, kana iwe unogona kutapfuura muvara
Green smoothies inogona kunge iine hutsinye mumvura yejusi uye mishonga yakagadzikana yezvokudya zvinokurumidza, uye hazvishamisi: mutsara uyu wemashizha mashizha mashizha nemichero inogona kutakura maitiro akawanda ekurambana nekwegura kwezvibereko zvitsva mune rimwe girazi refu. Heano zvikonzero zvishoma zvezvikonzero zvakanakisisa zvekuisa maruva smoothies mukati mekudya kwako.
Green Smoothies uye Zvokudya Zvako
1. Green smoothies inowedzera muhutano: Hapana kushayikwa kwekutsvakurudza kuri kuratidza kuti kudya zvimwe zvisina kudya zvinobva kune zvakasiyana-siyana zvinogona kukubatsira kuti usapinda zvirwere zvinosangana nehutano zvakadai sechirwere cheshuga nekenza, kuvandudza muviri wako uye kudzivisa kuneta.
Zvechokwadi, chidzidzo che2013 pamusoro pekudya kwevanhu vanopfuura 450 000 vanhu vekuEurope vanobatanidza kudya 7 servings yezvibereko nemiriwo zuva rimwe nerimwe nehuwandu hwe10% hwekufa munguva yechidzidzo chegore chegumi nemakore. Panzvimbo pokuita masikati ezvidzidzo zvemazuva ose, wadii kuve nechokwadi kuti iwe unonamatira kudya kunokwegura nekusvitsa huwandu hwezvokudya mukunwa kumwe?
2. Miti yakasvibiswa yakaisvonaka inogona kuva nyore kuchera: Haasi munhu wese anogona kuwedzera michero uye michero yekudya pasina rimwe dambudziko rekudya, asi kuva ne-blender "pre-chew" magidhi ako iwe unogona kubatsira kuita michero yakasimba seyakatanidza miti uye kare zviri nyore pamumuviri. Hapana nzira iyo iwe unogona kuputsa makapu akawanda emadhinha nemeno ako nenzira iyo simba rine bhanhire rinokwanisa mune maminitsi mashoma.
3. Green smoothies ine yakaderera-calorie, kuwanda : Mubhuku rayo-break-up book Volumetrics , muongorori anoremekedzwa muchengeti Barbara Rolls anoratidza kuti tinowanzodya kudya kusingagumi uye kuyerwa kwezvokudya zuva rega rega, panzvimbo pekuwedzera kwenhamba yemakori.
Nokusarudza zvokudya zvine madiki mashoma anotora nzvimbo imwechete mumukombe wedu kana patafura yedu, tinogona kunzwa takakwana patinenge tisina kuderedza zvigaro zvedu.
4. Green smoothies ine yakanyanya fiber content: Chikuru chekudzidza 2011 chakabudiswa muChinyorwa cheInternal Medicine chakaongorora fiber kudya kwevanhu vanenge 400 000 vari pakati pemakore 50-71, vachigumisa kuti mukana wekufa kubva pane chimwe chikonzero chakaderera kupfuura 9 -panguva inenge yakanyanya kudyiwa fiber fiber.
Ita kuti hupenyu hwako huve hupenyu pamwe chete nekugara uchiwedzera nekuwedzera fiber yako kune miti yakasvibirira smoothies mumbeu ine utano sechia , hemp, uye flax.
5. Green smoothies ine mvura yakawanda: Maererano neRolls, tsvakurudzo dzinonakidza dzinoratidza kuti mvura inoshandiswa mune imwe ndiro kana chinwa chinonzwisiswa nenzira yakasiyana nemafungiro edu ezvokudya (uye naizvozvo zviri nani kuderedza kuora kupfuura mvura inotorwa nechingwa. humwe humwe uchapupu hwokuti muviri unobata mvura inodya mumasobho kana smoothies zvakanakisisa kupfuura mvura yatinonwa . Hazvina basa kuti mhando ipi yegreen smoothie yakagadzikana iwe unoda, mamwe magirasi ane mashizha ane zvakawanda zvinenge 90% mvura.
6. Green smoothies inogona kuchengetedza uropi hunoita basa: Vanotsvakurudza vanoongorora huwandu hwezvokudya zveMediterranean uye DASH kudya kuti vaderedze dambudziko rekuwedzera kwehutano vakaona chiitiko chepakati chekushaya pfungwa pakati pevanhu vakwegura vakatevera chirongwa chekudya chakagadziriswa. Yakarondedzerwa mugore ra2015 rakabudiswa mupepanhau reAlzheimer's & Dementia , izvo zvinonzi zvinonzi MIND zvinosanganisira kusimbiswa kune marudzi emashizha mashizha mashizha uye majiki anowanzoshandiswa mumucheka we smoothies.
Pasinei nokuti iwe unosarudza chibereko-based smoothie pamwe nemimwe miriwo kana kuti green-based smoothie isina michero zvachose, unobvuma kubatsirwa nemaprottonutrients, fiber - uye mvura-muzvinwiwa izvi zvinonaka.
Itai kuti mhuri yenyu ive nehanya (kana iri squeamish), uye inomwa kubva kunze kwegirasi.
Kunobva:
Barbara Rolls uye Mindy Hermann. Iyo Yokupedzisira Inonzi Volumetrics Diet Harper Collins. 2012.
Vaendesa Max, Sluijs Ivonne, Ros Martine M, et al. "Chibereko uye Mushonga Unoshandiswa uye Kufa: KuEurope Inofanirwa Kuongorora MuKenza uye Kudya." American Journal of Epidemiology 2013; 178 (4): 590-602.
Morris, Martha Clare; Tangney, Christy C; Wang, Yamin; Sacks, Frank M; Bennett, David A; Aggarwal, Neelum T. "MIND Zvokudya Zvakabatanidzwa Nokuderera Kwakaitwa Nezvirwere zveAlzheimer." Alzheimer's & Dementia, ISSN 1552-5260, 02/2015.
Park Y, Subar AF, Hollenbeck A, Schatzkin A. Zvokudya zvinobatwa nehutachiwana nekufa muNIH-AARP kudya pamwe nekudzidza kwehutano. Arch Intern Med. 2011 Jun 27; 171 (12): 1061-8.
http://www.ncbi.nlm.nih.gov/pubmed/21321288