Recipe ena ea Smoothie e Tla U Thusa ho Fumana Letlalo le Khanyang ho tsoa ka ntle

Litaba

• 1. Litholoana le Meroho
• 2. Collagen
• 3. Li-prebiotic le li-Probiotic
• 4. Mafura a phetseng hantle
• Tlhahlobo bakeng sa

Ho sa tsotellehe hore na u roala li-mask tsa sefahleho tse khahlehang, tse phahameng kapa li-serum tsa letlalo tse thobang, mohlomong u ke ke ua fumana 'mala o khanyang le khanya e sa khaotseng eo u e latelang. Bakeng sa seo, o tla tlameha ho etsa liphetoho ho seo u se behang ka hare 'mele oa hau, eseng feela seo u se behang bulela eona.

Lipatlisiso li bontša hore seo u se kenyang 'meleng oa hau se ama ponahalo le bophelo bo botle ba letlalo la hao, ho bolela Maya Feller, R.D., setsebi sa phepo ea lijo New York. 'Me ha ho hlokahale hore u lokise lijo tse tletseng, tse nang le phepo ho bona liphetoho tsena tse ntle.

Feller o re: "Ho etsa seno se kopanyang mefuta e fapaneng ea lisebelisoa tse phetseng hantle ho etsa hore lijo tseo li sebetse hammoho, kahoo u fumane melemo ea tsona ka katleho." Ho feta moo, lino-mapholi li monyela kapele ho feta lijo tse felletseng. ”

Ho fihlela ponahalo eo e tlameha ho ba le ponahalo e khanyang le e khathollang, qhekella se-blender sa hau 'me u thehe letlalo le khanyang le nang le lisebelisoa tsena tsa bohlokoa.

1. Litholoana le Meroho

Li na le li-antioxidants, ho kenyeletsoa livithamini C, E, le li-B, tse thusang ho thibela li-radical tse sa lefelloeng tse ka lebisang ho sosobana, ho omella le matheba a lefifi, ho bolela Feller. Khetha li-monokotsoai tse ncha le meroho e makhasi ho etsa joalo.

Kenya: li-blueberries tse ncha, li-raspberries, kapa monokotšoai oa khauta le khale kapa spinach

2. Collagen

Protheine ena e ntlafatsa ho tiea ha letlalo mme e thusa ho e boloka e boreleli hape e le matla. Beha scoop ea phofshoana e phofshoana ka har'a smoothie e nang le vithamine C e ngata-C e thusa 'mele oa hau ho etsa collagen, ho bolela Feller, ho fumana melemo e mengata ea letlalo. Ha ho na tlhoko ea ho eketsa OJ; o ka fumana vithamine C e ngata ho tloha fragole, curly kale, le lihlahisoa tse ling. (Hape o tla batla ho qoela khaba pele sejaneng sena se matlafatsang letlalo la kiwi coconut collagen smoothie.)

Eketsa:collagen e ngata ea phofshoana le fragole, khale curly, kiwi, lilamunu, cantaloupe kapa papaya

3. Li-prebiotic le li-Probiotic

Molao o motle oa letsoho: Se molemo bakeng sa mala a hau le sona se molemo bakeng sa letlalo la hao. Ke ka lebaka leo li-prebiotics le li-probiotics e leng motsoako o phethahetseng oa letlalo le khanyang la smoothie. Feller o khothaletsa ho etsa smoothie eu potolohileng ka ho kenyelletsa yogurt e nang le litso tse phelang tsa li-probiotic le meroho ea dandelion kapa linate tse nang le matlalo a tsona bakeng sa li-prebiotic. (ICYDK, ona ke phapang lipakeng tsa li-prebiotic le li-probiotic.)

Kenya:yogurt le dandelion meroho kapa linate tse nang le matlalo

4. Mafura a phetseng hantle

U utloile hore omega-3 fatty acids e bohlokoa haholo ho latela bophelo ba pelo, empa le bona ba ka etsa limakatso letlalong la hao. Li-omega-3 tse li-avocado, lialmonde le li-flaxseeds tse huliloeng kapa tse silitsoeng kapa li-hempseed li na le litlamorao tse khahlano le ho ruruha mme li ka thusa ho kokobetsa ho teneha ha letlalo, ho bolela Feller. Bonus: Lisebelisoa tsena tse khanyang tsa letlalo la smoothie li tla u boloka u tletse lihora tse tlang.

Eketsa:avocado, lialmonde, li-flaxseeds kapa li-hempseeds

Makasine ea Shape, khatiso ea January/February 2020

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