Cov Txiv Hmab Txiv Ntoo Antioxidant Cov Dej Uas Ua Rau Zoo Rau Koj Lub Cev

Zoo Siab

• Txiv nkhaus taw, Txiv tsawb, thiab Txiv maj phaub Smoothie
• Kiwifruit, Jalapeño & Matcha Booster
• Spiced Pomegranate Ginger Spritz
• Spiced-Honey Yooj Yim Syrup
• Tshuaj xyuas rau

Nws tsis pub leejtwg paub tias txiv hmab txiv ntoo tshiab, veggies, txiv ntseej tau ntim nrog lub plab-phooj ywg fiber ntau, cov vitamins tseem ceeb, thiab cov zaub mov tseem ceeb. Tab sis dab tsi koj yuav tsis paub yog tias lawv tseem muaj cov tshuaj antioxidants, cov khoom ntuj uas tuaj yeem tiv thaiv lossis ncua qee yam ntawm kev puas tsuaj ntawm tes, raws li National Center for Complementary and Integrative Health.

Thiab koj tsis tas yuav noj koj cov txiv hmab txiv ntoo antioxidant nplua nuj los tiv thaiv qhov kev puas tsuaj. Cov dej haus antioxidant no "txo qhov mob, uas tuaj yeem tiv thaiv qee yam mob," hais tias Cov duab Brain Trust tus tswv cuab Maya Feller, RDN, tus kws kho mob noj zaub mov hauv New York, uas tsim cov zaub mov hauv qab no. Tuav ib pawg kom tau txais cov txiaj ntsig zoo rau koj-tsis tas yuav zom.

Txiv nkhaus taw, Txiv tsawb, thiab Txiv maj phaub Smoothie

nplua nuj nyob rau hauv poov tshuaj, magnesium, thiab hlau, cov tshuaj antioxidant no revs koj lub zog thiab pub koj cov leeg. (ICYDK, txiv nkhaus taw los ntawm nws tus kheej tau ntim nrog cov khoom noj zoo rau koj.)

Cov khoom xyaw:

• 1 3/4 khob tws khov mango chunks
• 1 1/2 khob dej txiv maj phaub nyoos
• 3/4 khob tws khov papaya chunks
• 2 tablespoon txiv qaub kua txiv
• 1/4 teaspoon av cloves
• Pinch ntawm cayenne kua txob
• Finely shredded maj mam toasted txiv maj phaub flakes
• Txiv qaub peb

Cov lus qhia:

1. Hauv lub tshuab ziab khaub ncaws, ua ke cov txiv hmab txiv ntoo khov khov khov, dej txiv maj phaub nyoos, txhoov txiv nkhaus taw khov, kua txiv qaub, hauv av cloves, thiab kua txob cayenne.
2. Faib ntawm 2 lub iav siab. Garnish nrog txiv maj phaub flakes thiab txiv qaub wedge.

Kiwifruit, Jalapeño & Matcha Booster

Hauv qhov dej haus tshuaj tiv thaiv kab mob khaub thuas no, vitamin C, polyphenols, thiab cov sib txuas hu ua catechins ua haujlwm los txhawb koj lub cev tiv thaiv kab mob.

Cov khoom xyaw:

• 1/2 khob me me kiwifruit chunks, ntxiv rau ntxiv rau garnish
• 2 nyias slices jalapeño
• 2 daim nyias nyias ib puag ncig
• 1 tablespoon agave syrup
• 2 loj cilantro sprigs
• 1/3 khob txias unsweetened iced matcha tshuaj yej

Cov lus qhia:

1. Nyob rau hauv ib tug cocktail shaker, muddle kiwifruit chunks, jalapeño slices, txiv qaub rounds, agave phoov, thiab 1 cilantro sprig.
2. Ncuav rau hauv cov dej txias tsis qab zib iced matcha tshuaj yej, thiab sau cov dej khov nrog dej khov. Kaw, thiab co kom txog thaum txias txias.
3. Ncuav mus rau hauv lub khob luv uas muaj cov dej khov, thiab ua kom zoo nrog cilantro sprig thiab kiwifruit daim.

Spiced Pomegranate Ginger Spritz

Cov dej haus antioxidant no yuav ua rau koj lub siab noj qab nyob zoo, ua tsaug rau cov qhiav (uas txo qis LDL roj cholesterol) thiab cov kua txiv pomegranate (uas muaj cov antioxidant Punicalagin uas tuaj yeem tiv thaiv LDL cov roj cholesterol los ntawm cov hlab ntsha hauv koj cov hlab ntsha).

Cov khoom xyaw:

• 2 -in ib. ib daim ntawm Ginger, ntxiv rau ntau ntxiv rau garnish
• 1/4 khob kua txiv pomegranate txias
• 1 tablespoon spiced-honey yooj yim syrup (daim ntawv qhia hauv qab no)
• Navel txiv kab ntxwv
• 1/3 khob chilled seltzer

Cov lus qhia:

1. Muab ib lub me me zoo sieve hla lub khob siab. Grate ib co qhiav rau hauv lub cib. Siv rab diav, maj mam nias ntawm cov qhiav qhiav kom tso kua txiv rau hauv iav. Koj yuav tsum muaj 1/2 tsp. kua txiv hmab txiv ntoo; pov tseg cov khib nyiab.
2. Ntxiv chilled pomegranate kua txiv thiab spiced-qab zib yooj yim syrup; do kom sib tov.
3. Txiav 1 puag ncig los ntawm txiv kab ntxwv npauj; txiav ua 4 daim. Ntxiv rau lub khob, thiab sau nrog dej khov.
4. Ntxiv 1/3 khob chilled seltzer; garnish nrog ib daim ntawm Ginger.

Spiced-Honey Yooj Yim Syrup

Cov khoom xyaw:

• 1/2 khob zib ntab
• 1/2 khob dej
• 1/2 tsp. crushed cardamom noob
• 1/2 tsp. cinnamon

Cov lus qhia:

1. Nyob rau hauv ib lub me me saucepan, muab zib mu, dej, cardamom noob, thiab cinnamon. Nqa mus rau ib tug boil, nplawm kom txog thaum zib ntab yaj.
2. Tshem tawm ntawm tshav kub, thiab cia txias rau chav tsev kub. Nyuaj, thiab pov tseg cov khib nyiab. (Muaj feem xyuam: Txoj hauv kev qab los siv zib ntab hauv koj lub pantry)

Duab Magazine, Lub Peb Hlis 2021 qhov teeb meem

Tshuaj xyuas rau