1. Spirulina ndi algae wabuluu wobiriwira omwe palibe emerald green cocktail angachite popanda. Amatchedwanso multivitamin zachilengedwe, ndipo ndithudi. Kupatula apo, lili ndi 80% yazomwe zimafunikira tsiku lililonse la vitamini A ndi chitsulo. Koma ichinso sichinthu chofunikira kwambiri. Spirulina ndi mapuloteni athunthu, ali ndi pafupifupi 60% mapuloteni okhala ndi zonse (kuphatikiza zofunika) ma amino acid. Khalidweli limapangitsa spirulina kukhala gawo lofunikira pazakudya za othamanga a vegan. Spirulina ili ndi fungo lodziwika bwino la "thanthwe" komanso kukoma, kotero ndikosavuta kuwonjezera ku ma smoothies, mipiringidzo yamphamvu yopangidwa kuchokera ku zipatso zouma ndi mtedza kuti aphimbe.
Pali kutsutsana kwakukulu pakati pa asayansi ngati spirulina ili ndi vitamini B12 wodziwika bwino. Mpaka pano, palibe yankho lenileni la funso ili, komabe, ngakhale vitamini iyi ilibe mu spirulina, izi sizikutsutsa kugwiritsidwa ntchito kwakukulu kwa mankhwalawa.
2. Zipatso za Goji - O, kutsatsa kofala uku! Mukukumbukira momwe chilimwe chatha intaneti yonse idadzaza ndi zolemba ngati "Kuwonda ndi zipatso za goji"? Zotsatira za kuwonda kuchokera ku zipatsozi sizinatsimikizidwebe mwasayansi, koma mabulosi awa ali ndi zina zambiri zothandiza. Choyamba, imakhala ndi mbiri ya zomwe zili ndi vitamini C - pamenepo ndizoposa 400 kuposa zipatso za citrus. Ndipo zipatso zazing'onozi zimakhala ndi mchere woposa 21, mavitamini A, E, gulu B ndi ayironi. Goji ndi chakumwa chenicheni champhamvu, chimapangitsa ubongo kugwira ntchito bwino komanso kumawonjezera magwiridwe antchito.
3. Mbeu za Chia - wopambana mu kashiamu - amakhala ndi zambiri kuwirikiza kasanu kuposa mkaka. Simungachitire mwina koma kukonda mbewu za chia chifukwa cha zomwe zili ndi omega-5 ndi omega-3 acids, zinki, chitsulo, mapuloteni ndi antioxidant. Chifukwa chakuti mbewu za chia, zikamalumikizana ndi madzi, zimatha kukula kangapo, ndizosavuta kugwiritsa ntchito maphikidwe a pudding, kuwonjezera ku smoothies ndi chimanga. Iwo ali pafupifupi zoipa ndipo mosavuta kupita ndi pafupifupi mbale iliyonse.
4. Zipatso za Acai - nthawi zambiri amagulitsidwa mu mawonekedwe a ufa, mu mawonekedwe awa ndiwosavuta kuwonjezera ku smoothies. Amakhala ndi ma antioxidants ambiri komanso mafuta abwino. Acai ufa ndi wowona wa mavitamini ambiri omwe amathandizira chitetezo cha mthupi, thanzi la khungu, komanso kupewa kukalamba.
5. Chlorella - algae unicellular, wolemera mu chlorophyll ndi magnesium. Monga mukudziwa, chlorophyll imakweza chitetezo chamthupi ndikuwonjezera hemoglobin. Ndi adsorbent yabwino kwambiri ndipo imathandiza kuyeretsa khungu, matumbo ndi ziwalo zina ku poizoni. Komanso, chlorella ndi gwero lathunthu la mapuloteni. Imakhazikika m'magazi a glucose, imalimbitsa chitetezo cha mthupi komanso imathandizira chimbudzi. Zabwino monga kuwonjezera kwa smoothies.
6. Mbeu za fulakesi - Zakudya zathu zapamwamba zaku Russia, zomwe zimakhala ndi omega-3, omega-6 ndi alpha-linoleic acid. Mbeu za fulakesi zimakhalanso ndi zinthu ngati estrogen - ma lignans, omwe amatha kusintha magwiridwe antchito a mahomoni. Kudya mbewu za fulakesi ndiko kupewa khansa ya m'mawere, kukhazikika kwa cholesterol m'magazi, kumapangitsa kuyenda kwamagulu komanso thanzi lamtima. Mbewu za fulakesi zimadziwika chifukwa cha kuphimba kwake ndipo zimatha kuwonjezeredwa kumbewu, ma smoothies ndi saladi. Ndipo chisakanizo cha 1 tbsp. l. flaxseed ndi 3 tbsp. madzi amaonedwa kuti ndi malo odyetserako zamasamba m'malo mwa mazira muzophika.
7. Hemp mbewu - pafupifupi analogue ya mbewu za fulakesi, koma zili ndi omega-3 ndi omega-6 kwambiri kuposa mtedza ndi mbewu zina. Mbeu za hemp zili ndi ma amino acid opitilira 10, vitamini E, fiber, calcium, iron, magnesium ndi zinc. Ndi chida chofunikira kwambiri popewa kuchepa kwa magazi m'thupi, kulimbikitsa chitetezo chamthupi komanso kusunga thupi lonse.
8. Lukuma ndi chipatso chapamwamba kwambiri, ndipo nthawi yomweyo chimakhala chosunthika, chathanzi komanso chotsekemera chachilengedwe chokhala ndi kukoma kokoma. Lucuma ufa amagwiritsidwa ntchito mu smoothies, saladi za zipatso, ayisikilimu wa nthochi, ndi zina zotsekemera. Chisangalalo cha Turkey chimakhala ndi fiber, mavitamini, makamaka beta-carotene, iron, ndi niacin (vitamini B3).
9. Yisiti yopatsa thanzi - chowonjezera cha chakudya chomwe ma vegan sangachite popanda. Ichi ndi pafupifupi gwero lokhalo la vitamini B12, ngati sitilankhula za nyama. Kuphatikiza apo, yisiti yopatsa thanzi imakhala ndi glutathione, yomwe imathandizira kutulutsa thupi mosavuta, kukhalabe ndi shuga wabwinobwino, kuwonjezera chitetezo chamthupi chifukwa cha zomwe zili mu beta-glucan, ndipo ndizofunikira kwambiri pazakudya za othamanga a vegan, chifukwa ali ndi BCAAs komanso ali ndi prebiotics. za thanzi la m'matumbo. Yisiti yopatsa thanzi imakhala ndi kukoma kwa cheesy, kotero mutha kupanga Kaisara yokoma ya vegan kapena kuwaza pamasamba ophika.
10. Vitagrass - chowonjezera chomwe sichinachitikepo n'kale lonse cha alkalizing ndi detoxifying kuchokera ku mphukira zazing'ono za tirigu. Vitagrass amagwiritsidwa ntchito kupanga zakumwa zothandiza kwambiri padziko lapansi, zomwe zimatsuka ma circulatory and lymphatic system ndi ziwalo zonse kuchokera mkati. Ndiwotsitsimula wapadera wa m'mahomoni, umakhala wobiriwira, umachotsa poizoni, umapangitsa kuti thupi likhale ndi acid-base, ndipo limagwiritsidwa ntchito mwakhama pazakudya za "antia-age". Lili ndi mchere wopitilira 90, mavitamini A, B, C ndi chlorophyll yachilengedwe.
11. Buckwheat wobiriwira - chakudya china chapakhomo. Live wobiriwira buckwheat lili zambiri zomanga thupi ndi chitsulo, zimene zimapangitsa pafupifupi wofunika kwambiri mu zakudya za anthu sachedwa magazi m`thupi. Buckwheat wobiriwira wobiriwira ndiwothandiza kwambiri, wodzaza ndi mavitamini, mchere komanso wodzaza ndi mphamvu zopatsa moyo za mphukira. Ikhoza kugwiritsidwa ntchito kupanga chokoma cha buckwheat "curd" kapena kuwonjezera ku smoothies ndi saladi.
12. Mavuto - Zakudya zapamwamba za Aztec zokhala ndi zokometsera zowawa, zomwe zimatikumbutsa radish yathu. Amphamvu adaptogen, ndi immunostimulant kuti zokhazikika boma chitetezo ndi genitourinary kachitidwe, kumawonjezera libido, kumawonjezera kupirira ndi kumawonjezera chitetezo cha thupi. Maca amagwiritsidwa ntchito nthawi zambiri pakusagwirizana kwa mahomoni (PMS ndi kusintha kwa thupi). Maca ufa ukhoza kuwonjezeredwa ku zipatso za smoothies popanda kupereka nsembe.
13. Kwa ndani - zipatso zofanana ndi gooseberries zathu, zosungiramo zomwe zili ndi vitamini C (zili ndi 30-60 kuposa zipatso za citrus). Zipatso zimakhala ndi michere yambiri, kuphatikizapo chitsulo, calcium, potaziyamu, magnesium, phosphorous ndi pafupifupi amino acid ambiri. Camu camu imathandizira dongosolo lamanjenje ndi mtima, imathandizira kuchotsa poizoni m'chiwindi, komanso imathandizira kupewa matenda a neurodegenerative ndi matenda a Alzheimer's. Mwa njira, camu camu imakhala yowawa, kotero mutha kuzigwiritsa ntchito ngati gawo la smoothie lopangidwa kuchokera ku zipatso zokoma.
Superfoods si panacea, ndipo mutha kuchita popanda iwo. Kumbali ina, powonjezera pazakudya zanu zatsiku ndi tsiku, mukhoza kupindula kwambiri ndi mavitamini ndi mchere, kusintha thanzi lanu, kupewa matenda ambiri ndikuyeretsa thupi lanu ku poizoni.