Lapho sigula, sizimisele ukuzama noma yini ukuze sizizwe singcono, okuhlanganisa nokushintsha ukudla kwethu ukuze sifake ukudla okwengeziwe okuqinisa amasosha omzimba nokudla okwehlisa isisu. Ngakho sangena nge UMaria Marlowe , umqeqeshi wezempilo wokudla okudidiyelwe kanye nombhali we I-Real Food Grocery Guide , ukuze afunde ukuthi udlani, ukuthi unomkhuhlane noma unesimo esibuhlungu samajaqamba.
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UMaria MarloweOkweMfuluwenza
Njengoba umkhuhlane uyigciwane, ngengeza ekudleni okwengeziwe okubonisa izakhiwo ezilwa namagciwane, futhi ngiphinde ngigxile ekudleni okushisa noketshezi. Ngiyawathanda amasobho angagcini nje ngokunikeza amanzi futhi azizwe eduduza lapho ehla, kodwa uma enziwe ngezithako ezifanele, angasisiza ukuthi sinqobe umkhuhlane ngokushesha. Okunye engiya ngakho yiSobho lami le-Never-Get-Sick Split Pea. Ezinye zezithako eziyinhloko i-turmeric (ebonisa umsebenzi wokulwa negciwane ngokumelene nezinhlobo eziningi zamagciwane, kuhlanganise nomkhuhlane, futhi iyisinqamuleli esinamandla sokulwa nokuvuvukala), i-ginger (enye eqeda ukuvuvukala kanye ne-immune-booster) kanye nophizi ohlukanisiwe (okuyinto iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, okuwenza abe umthombo omuhle kakhulu wamaprotheni, imizimba yethu edinga ukwakha nokulungisa amangqamuzana).
UMaria MarloweOkwesikhathi Amajaqamba
Ngangivame ukuba namajaqamba, kodwa selokhu ngaqala ukuphila impilo enempilo, ngiye ngaba nawo kanye noma kabili eminyakeni eyishumi. Amajaqamba awayona ingxenye edingekayo yokuthola isikhathi sakho, futhi empeleni angaba uphawu lokuntuleka kwe-magnesium. Ngokuvamile, imithombo engcono kakhulu ye-magnesium yizilimo eziyizigaxa, amantongomane kanye nembewu. Izindlela zokupheka ezimbalwa engingazincoma yi-Chocolate Almond Avocado Smoothie, I-Chocolate Ephindwe Kabili Ayibhaki Ama-Brownies, Isinkwa Se-Almond Butter Ye-Chocolate Emnyama noma ucezu lwezinga eliphezulu likashokoledi omnyama nedlanzana lama-alimondi aluhlaza noma amantongomane. Uma uba namajaqamba njalo, engeza imifino enamaqabunga amnyama, ubhontshisi kanye nemifino ekudleni kwakho njalo. Zama Superfood Chili , Avocado Kale Salad with Chickpea Croutons noma Crispy Curry Sweet Potato Skins with Kale and Chickpeas.
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UnsplashNgomphimbo Obuhlungu
Noma nini lapho ngizwa othile ephethwe umphimbo obuhlungu, ukuthambekela kwami kokuqala ukumenzela inkomishi yejinja, ilamula netiye loju. Uju lufeza izinhloso ezimbili: Luvala umphimbo, luwenze ungaklwebheki futhi wome, kanti futhi ibonisa izakhiwo ze-antiviral . Ngincoma ukusebenzisa uju oluluhlaza, olubukeka lumhlophe futhi lungabonakali futhi lucutshungulwa kancane futhi luzoba namandla kakhulu. Olunye uketshezi olushisayo njengamasobho ashisayo, umhluzi wamathambo kanye netiye kungasiza.
UMaria MarloweUkuminyana Ekhaleni noma Umkhuhlane
Uma uminyanisa, ufuna ukukhuphula uketshezi lwakho njengamanzi, ama-herbal teas nesobho, bese uphendukela ekudleni okungasiza ukukhulula i-phlegm namafinyila ukuze ukwazi ukukukhipha. Okunye ukudla okungasiza kulokhu u-anyanisi, i-ginger, i-thyme, i-horseradish, u-garlic, nopelepele oshisayo. Uma ngizwa okuthile okuzayo, ngizokwenza izimbiza ezingapheli ze-Kick a Cold Tea yami, ene-ginger ne-thyme (evuselela isimiso somzimba sokuzivikela ezifweni), noma izitsha zeSobho lami le-Kale Lemon Detox.
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UMaria MarloweNgekhanda Elibuhlungu
Izinhlungu zekhanda zingabangelwa izinto ezihlukahlukene, kodwa ngezinye izikhathi, ikakhulukazi uma zingapheli, zingabangelwa ukuntuleka komsoco. Ukuntuleka kwe-magnesium noma i-riboflavin, ngokwesibonelo, kuye kwahlotshaniswa nekhanda elibuhlungu kanye nemigraines. Ukuntuleka kwe-omega-3 fatty acids kungase kwenze ubuhlungu bekhanda kanye nemigraines kube buhlungu kakhulu. Yidla ukudla okuqukethe i-magnesium (njengemifino enamaqabunga amnyama, ubhontshisi, amantongomane nembewu), i-riboflavin (njenge-broccoli, imifino yetheniphu, amaqanda nama-alimondi) nama-omega-3s (njengembewu ye-hemp, ama-walnuts, i-salmon yasendle, ama-sardine nama-anchovies). Inketho enhle yokudla i-Lemon Pepper Salmon yami ene-Cauliflower Rice.
Amashumi amabili namashumi amabiliNgesisu Esibuhlungu
Ngesisu esibuhlungu, ngingeza ¼ ku-½ isipuni sesoda yokubhaka yemvelo, engena-aluminium kungilazi yamanzi engama-ounce angu-8 futhi uphuze lokho ukuze unciphise i-asidi. Ngokuvamile kuletha ukukhululeka ngokushesha okukhulu. (Lokhu kuyasiza uma uhlushwa i-acid reflux noma i-indigestion, futhi.) Qaphela ukuthi leli khambi elabantu abadala, hhayi izingane, futhi akufanele uzame uma ugcwele ngokweqile. Ihloselwe ukunikeza impumuzo yesikhashana esiswini esibuhlungu ngezikhathi ezithile, futhi ayilona ukwelashwa kwesikhathi eside kokuqunjelwa noma ezinye izimo zesisu.
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