E kōkua kēia ʻano ʻai Smoothie iā ʻoe e loaʻa ka ʻili ʻālohilohi mai loko mai

Anter

• 1. Nā huaʻai a me nā meaʻai
• 2. Kolagena
• 3. Nā Prebiotics a me nā Probiotics
• 4. Nā momona momona
• Nānā no

ʻAʻole paha e loaʻa iā ʻoe ka ʻulaʻula a me ka ʻālohilohi mau āu e ʻimi nei. No kēlā, pono ʻoe e hana i kekahi mau hoʻololi i kāu mea e kau nei i loko kou kino, ʻaʻole wale ka mea āu e kau nei ma ia.

Hōʻike ka noiʻi e pili ana kāu mea i hoʻokomo i loko o kou kino i ke ʻano a me ke olakino o kou ʻili, wahi a Maya Feller, R.D., he meaʻai ma New York. A ʻaʻole pono ʻoe e hoʻomākaukau i kahi meaʻai piha a me ka meaʻai e ʻike ai i kēia mau loli maikaʻi.

"Ke hana nei i kahi mea inu e hoʻohui i nā ʻano mea like ʻole o ke olakino i hiki ai i kēlā mau meaʻai ke hana pū, no laila e loaʻa pono ai kāu mau pono iā ia," wahi a Feller. "Eia kekahi, ʻoi aku ka wikiwiki o ka inu o nā mea inu ma mua o nā meaʻai āpau."

No ka hoʻokō ʻana i kēlā hiʻohiʻona nani a hōʻoluʻolu, e wehe i kāu blender a kūkulu i kahi smoothie ʻili ʻālohilohi me kēia mau mea nui.

1. Nā huaʻai a me nā meaʻai

Hāpai ʻia lākou me nā antioxidant, e like me nā huaora C, E, a me nā Bs, i kōkua i ka pale ʻana i nā radical manuahi e hiki ai ke alakaʻi i nā wrinkle, ka maloʻo, a me nā wahi ʻeleʻele, wahi a Feller. Koho i nā hua hou a me nā lau ʻōmaʻomaʻo e hana pololei i kēlā.

Pākuʻi: nā blueberry hou, nā raspberry, a me nā hua gula a me ka kale a me ka milo

2. Kolagena

Hoʻomaikaʻi kēia protein i ka lahilahi o ka ʻili a kōkua i ka mālama a maʻalahi. E hoʻokomo i kahi scoop o ka pauka collagen i loko o kahi huaola C-rich smoothie — kōkua ka C i kou kino e synthesize i ka collagen, wahi a Feller, e ʻohi i ka nui o nā pono o ka ʻili. ʻAʻole pono e hoʻohui iā OJ; hiki iā ʻoe ke loaʻa ka nui o ka wikamina C mai nā strawberry, kale curly, a me nā huahana ʻē aʻe. (Makemake ʻoe e luʻu mua i ka puna i loko o kēia kīʻaha kiwi coconut collagen smoothie kīwī.)

Hoʻohui:he kīʻaha o ka pauka collagen a me nā strawberry, kale curly, kiwi, ʻalani, cantaloupe, a i ʻole ka papaya

3. Nā Prebiotics a me nā Probiotics

ʻO ke kānāwai maikaʻi: ʻO ka mea maikaʻi no kou ʻōpū he maikaʻi nō hoʻi i kou ʻili. ʻO ia ke kumu o nā prebiotics a me nā probiotics ka mea hoʻonaninani ʻili maikaʻi loa. Paipai ʻo Feller i ka hana ʻana i mea hoʻonani maikaʻi no nā mea āpau e ka hoʻokomo ʻana i ka yogurt me nā moʻomeheu ola o nā probiotics a me nā greens dandelion a i ʻole nā ​​nati me ko lākou ʻili no nā prebiotics. (ICYDK, ʻo ia ka ʻokoʻa ma waena o nā prebiotics a me nā probiotics.)

Hoʻohui:ʻo yogurt a me dandelion greens a i ʻole nā ​​nati me nā ʻili

4. Nā momona momona

Ua lohe ʻoe he mea koʻikoʻi ka omega-3 fatty acids e pili ana i ke olakino puʻuwai, akā hiki iā lākou ke hana i nā mea kupanaha no kou ʻili. ʻO nā omega-3 i loko o nā avocados, nā ʻalemona, a me nā hua liʻiliʻi a i ʻole nā ​​​​mea hempseeds he hopena anti-inflammatory a hiki ke kōkua i ka hoʻomaha ʻana i ka ʻili, wahi a Feller. Bonus: ʻO kēia mau mea ʻili leʻaleʻa ʻili e mālama iā ʻoe i ka piha no nā hola e hiki mai ana.

Pākuʻi:avocado, ʻalemona, flaxseeds, a i ʻole hempseeds

Hōʻailona ʻAno Magazine, Ianuali / Pepeluali 2020 hoʻopuka

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