1. Spirulina is blue-green algae iyo hapana emerald green cocktail inogona kuita pasina. Inonziwo yakasikwa multivitamin, uye ndizvo chaizvo. Mushure mezvose, ine 80% yezvinodiwa zvezuva nezuva zvevhitamini A uye iron. Asi ichi hachisi chinhu chinonyanya kukosha zvakare. Spirulina ipuroteni yakakwana, ine inenge 60% mapuroteni ane zvese (kusanganisira zvakakosha) amino acids. Hunhu uhwu hunoita kuti spirulina ive chikamu chakakosha chekudya kwevatambi vevegan. Spirulina ine kunhuhwirira uye kuravira kwakasimba kunonzi "swampy", saka zviri nyore kuiwedzera kune smoothies, mazariro emagetsi akagadzirwa kubva kumichero yakaomeswa uye nzungu kuti azvifukidze.
Pane gakava rakawanda pakati pevasayendisiti pamusoro pekuti spirulina ine mukurumbira wakashata vhitamini B12. Kusvika iye zvino, hapana mhinduro chaiyo kumubvunzo uyu, zvisinei, kunyange kana vhitamini iyi isiri mu spirulina, izvi hazviregi kushandiswa kwepamusoro-soro kwechigadzirwa ichi.
2. Goji Berries - Ah, iyi kushambadzira kwese kwese! Unorangarira sei zhizha rapfuura iyo Internet yese yakazara nezvinyorwa senge "Kurerutsa uremu negoji berries"? Mhedzisiro yekurasikirwa nehuremu kubva kune aya ma berries haisati yasimbiswa nesainzi, asi iyi berry ine zvakawanda zvezvimwe zvinobatsira zvinhu. Kutanga, inobata rekodhi yezvinyorwa zvevhitamini C - pane iyo 400 nguva yakawanda kupfuura mumichero yecitrus. Uye aya ma berries maduku ane zvinopfuura 21 zvicherwa, mavitamini A, E, boka B uye iron. Goji chinwiwa chaicho chesimba, inovandudza kushanda kwehuropi uye inowedzera kushanda zvakanaka.
3. Mbeu dzeChia - shasha mu calcium content - ine 5 times more of it kupfuura mumukaka. Iwe haugone kubatsira asi kuda mbeu dzechia nekuda kwezvinoshamisa zvemukati zvehuropi-hushamwari omega-3 uye omega-6 acids, zinc, iron, protein uye antioxidants. Nekuda kwekuti mhodzi dzechia, kana dzichidyidzana nemvura, dzinogona kuwedzera saizi kakawanda, dziri nyore kushandisa mukubika kwepudding, kuwedzera kune smoothies uye zviyo. Iwo anenge asina kunaka uye anoenda nyore nechero chero ndiro.
4. Acai berries - kazhinji inotengeswa mufomu yehupfu, mune iyi fomu ivo vanonyanya nyore kuwedzera kune smoothies. Iwo akakwira mune antioxidants uye ane hutano mafuta. Acai poda ndeyechokwadi yakawanda-vitamini musanganiswa unotsigira immune system, hutano hweganda, uye kunyange kudzivirira kuchembera.
5. Chlorella - unicellular algae, yakapfuma mu chlorophyll uye magnesium. Sezvaunoziva, chlorophyll inosimudza immune system uye inowedzera hemoglobin. Iyo yakanakisa adsorbent uye inobatsira kuchenesa ganda, ura uye dzimwe nhengo kubva kune chepfu. Mukuwedzera, chlorella ndiyo yakakwana yeprotein. Normalizes glucose yeropa, inosimbisa immune system uye inofambisa kugaya. Yakanaka sekuwedzera kune smoothies.
6. Mbeu yeflakisi - yedu yeRussia superfood, iyo ine huwandu hukuru hweomega-3, omega-6 uye alpha-linoleic acid. Mbeu yeflakisi inewo estrogen-senge zvinhu - lignans, izvo zvinokwanisa kugadzirisa kushanda kwehomoni system. Kudya mhodzi yeflakisi ndiko kudzivirira kenza yemazamu, inodzikamisa cholesterol yeropa, inovandudza kufamba kwemajoini uye hutano hwemoyo. Mbeu dzeFlakisi dzinozivikanwa nekuvharidzira zvivakwa uye dzinogona kuwedzerwa kune zviyo, smoothies uye saladi. Uye musanganiswa we 1 tbsp. l. flaxseeds uye 3 tbsp. mvura inonzi inotsiva miriwo inotsiva mazai muzvinhu zvakabikwa.
7. Hemp mbeu - inenge analogue yembeu yeflakisi, asi ine omega-3 uye omega-6 yakawanda kupfuura chero imwe nzungu nemhodzi. Mbeu dzehemp dzine anopfuura gumi amino acids, vhitamini E, fiber, calcium, iron, magnesium uye zinc. Iwo chishandiso chakakosha chekudzivirira anemia, kusimbisa immune system uye kuchengetedza toni yemuviri wese.
8.Lucuma muchero wepamusoro-soro, uye panguva imwe chete inosiyana-siyana, ine hutano uye yakasikwa inotapira ine inonaka inonaka. Lucuma poda inoshandiswa musmoothies, masaladhi emichero, ice cream yebhanana, uye mamwe madhiri. Kunakidzwa kweTurkey kune fiber yakawanda, mavitamini, kunyanya beta-carotene, iron, uye niacin (vitamini B3).
9. Mbiriso inovaka muviri - chikafu chekuwedzera icho vegans havagone kuita kunze. Iyi ndiyo chete sosi yevhitamini B12, kana tisingatauri nezvezvigadzirwa zvemhuka. Uye zvakare, mbiriso ine hutano ine glutathione, iyo inobatsira kuburitsa muviri zviri nyore, kuchengetedza yakajairwa shuga yeropa, kuwedzera kusadzivirirwa nekuda kweiyo beta-glucan, uye yakakosha mukudya kwevatambi vevegan, nekuti ine BCAAs uye zvakare ine prebiotics. nokuda kwehutano hwematumbo. Nutritional mbiriso ine cheesy flavour, saka unogona kugadzira inonaka vegan Caesar nayo kana kumwaya pamiriwo yakabikwa.
10. Vitagrass - isingaenzaniswi alkalizing uye detoxifying yekuwedzera kubva kune madiki nhungirwa egorosi. Vitagrass inoshandiswa kugadzira imwe yezvinwiwa zvakanyanya munyika, iyo inochenesa kutenderera uye lymphatic system uye nhengo dzese kubva mukati. Iyo yakasarudzika inosimudzira yehomoni system, inosanganisirwa yegirinhi, inobvisa chepfu, inogadzirisa iyo acid-base chiyero chemuviri, uye inoshandiswa zvakanyanya mu "antia-age" chikafu. Iine anopfuura makumi mapfumbamwe emaminerari, mavhitaminzi A, B, C uye chaiwo chlorophyll.
11. Green buckwheat - chimwe chikafu chepamba. Rarama green buckwheat ine mapuroteni akawanda nesimbi, izvo zvinoita kuti zvive zvisingakoshi mukudya kwevanhu vane chirwere chekushaya ropa. Yakamera buckwheat yakasvibirira inonyanya kukosha, izere nemavhitamini, zvicherwa uye izere nesimba rinopa hupenyu remabukira. Inogona kushandiswa kugadzira buckwheat inonaka "curd" kana kuwedzera kune smoothies uye saladi.
12. Dambudziko -Aztec superfood ine inopinza-spicy-inovava kuravira, inoyeuchidza radish yedu. A strong adaptogen, an immunostimulant inogadzirisa mamiriro ekudzivirira uye genitourinary systems, inowedzera libido, inowedzera kutsungirira uye inowedzera kudzivirira kwemuviri. Maca inowanzoshandiswa pakusaenzana kwehomoni (PMS uye kuenda kumwedzi). Maca powder inogona kuwedzerwa kune michero smoothies pasina kupa zvibayiro.
13. Kuna ani - majiroji akafanana negooseberries edu, zvinyorwa zvezvinyorwa zve vitamini C (zvine 30-60 nguva yakawanda kupfuura michero ye citrus). Michero ine micronutrients yakawanda, kusanganisira iron, calcium, potassium, magnesium, phosphorus uye inenge yakazara seti yemamino acids. Camu camu inotsigira tsinga uye yemwoyo masisitimu, inobatsira kuburitsa chiropa, uye kunyange kubatsira kudzivirira neurodegenerative kusagadzikana uye chirwere cheAlzheimer. Nenzira, camu camu inonaka inovava, saka iwe unogona kuzvishandisa chete sechikamu chesmoothie yakagadzirwa kubva kumichero inotapira.
Superfoods haisi panacea, uye iwe unogona kuita pasina ivo. Kune rumwe rutivi, nekuwedzera kune kudya kwako kwezuva nezuva, unogona kuwedzera zvakanyanya nemavhitamini nemaminerari, kuvandudza hutano hwako, kudzivirira zvirwere zvakawanda uye kuchenesa muviri wako wehupfu.