Mukati
Kudzivirira kukwegura hazviite, asi kuidzora uye kudzikisa zviratidzo zveganda, kugadzirisa matauriro ayo, ibasa chairo. Isu takatonyora nezve izvo zvekudya zvinobira vechidiki kubva paganda redu. Nhasi ngatitaurei nezvechikafu vabatsiri.
Zvikafu zvine simba antioxidants zvine mafuta echisikigo, zvicherwa, uye mavitamini anodikanwa mukumutsiridzwa kwevechidiki.
madomasi
Madomasi ane lycopene uye carotenoids; zvinhu izvi zvinodzivirira ganda kubva pakuratidzwa nezuva rakanangana, rinoita nehasha pamuviri wako. Kuti uwane iwo mabhenefiti akakwirira etamato, ivo vanofanirwa kurapwa kurapwa. Tomato muto uye madomasi muto unofanirwa kunge uri pane yako menyu nguva dzose. Iwe unofanirwa kutenga chigadzirwa chechisikigo chisina kuwedzerwa munyu, shuga, uye zvinodzivirira, kana kuzvibikira iwe pachako.
nhanga mbeu
Nhanga mbeu - sosi ye zinc, tryptophan, uye polyunsaturated fatty acids. Kushandisa kwavo kune maitiro akanaka pakukanda kweganda uye kugona kwayo kupora kubva mukukuvara uye kucheka. Zinc inodzivirira ganda kubva ku UV mwenje, inotsvedza kuunyana, uye inoderedza kuzvimba: mhodzi dzemanhanga - chishandiso chakakura pakurwisa acne, eczema, uye kurasikirwa nebvudzi. Kutenda kune tryptophan, iwe unozorara zvirinani, uye ganda rako rinotaridzika rakagutswa uye rakazorora.
maarumondi
Maamondi akapfuma mu flavonoids, vhitamini E, L-arginine, polyunsaturated mafuta acids. Mafuta uye antioxidants, ayo akanyatsogadzirwa, achaita kuti ganda rako riwedzere uye rotsvedza mitsara yakanaka uye kuunyana. Ingo ramba uchifunga kuti iwe unofanirwa kudya maamondi pamwe nesvuura. Iyo ndiyo sosi yekutanga yezvinhu zvinovaka muviri. Arginine chinhu chinosimbisa tsinga dzeropa uye chinoita kuti ganda reganda riwedzere kufanana.
Hove ine mafuta
Hove dzvuku, chena, uye dzine mafuta sardines, herring, mackerel uye saumoni ndiko kunobva omega-3 fatty acids. Kana iwe uchizogara uchisanganisira mukudya kwehove dzakadai, kuzvimba kweganda kunodzikira, zvipikiri zvinorega kupwanyika, bvudzi haridonhe, uye kuunyana kumeso kunozoonekwa gare gare uye zvishoma.
Kocoa uye chokoreti
Iwo flavonoids anowanikwa mukocoa uye chokoreti yakasviba ane anti-anogumbura maitiro uye anobatsira muviri kurwisa mahara radicals - zvinokuvadza mhedzisiro, izvo zvinotungamira mukukwegura kusati kwasvika uye kukwegura kweganda. Zvakare, usakanganwa nezve kugona kweshoko chokoreti kusimudzira manzwiro ako.
ndimu
Kunobva vhitamini C, maoiri, antioxidants, acids, uye flavonoids. Lemon ichawedzera zvakanyanya kupokana kwemuviri kune zvekunze zvinokanganisa uye kugadzirisa iyo acidity. Naizvozvo, chepfu ichabviswa zvakanyanya, inojekesa pores yeganda uye inoita kuti iratidzike seine hutano.
Parsley
Parsley zvakare ine yakawanda vhitamini C uye chlorophyll uye carotenoids myristicin. Iye akanaka anti-anogumbura mumiririri uye antioxidant inodzivirira maseru mumuviri wedu kubva kune zvinokuvadza zvinokuvadza. Parsley inobatanidzwa mukugadzirwa kwe glutathione, iri basa kune vechidiki. Zvakare, uku greenness kuzvimba uye kunosuka ropa.
Beet
Mudzi uyu wakakosha kwazvo kune Chakakura muviri. Kune yakawanda yakasviba fiber, potasium, folic acid, choline, carotenoids uye hyaluronic acid. Mushure mekudya beet huturu hwakanaka ropa rinocheneswa uye ganda rine oxygen.
Ginger root
Iyi spice condiment yakapfuma mu cineol, citral a, iyo gingerol. Ginger inorwisa mabhakitiriya, inobatsira nekuzvimba, uye inosimudzira kupora kwemaronda uye kudzoreredza ganda rakakuvara. Ginger inomutsa kutenderera kweropa, uye kugaya kunopa ganda neoksijeni.
Butter
Oiri inopa mavitamini A, D, E, CLA (conjugated linoleic acid), uye anobatsira mafuta emhuka. Mafuta akakosha kune akakodzera immune system mashandiro uye mamiriro eganda, kuchizadza nehunyoro. Butter inobatsira moyo, huropi, kunwa calcium, uye inobatsira kuvaka mhasuru.
Iva noutano!