Mukati
Munguva yakareba, isina kujeka yechando uye isiri-mwaka, isu tinowanzonzwa kuneta uye kuneta. Kuti uwanezve hutano hwako, sarudza chikafu chakakodzera.
Kubuda pamubhedha mangwanani chiito, kuvhura maziso ako ndeyechipiri, uye kusiya imba kazhinji kwakafanana nekukunda iyo Nyika. Vatinoshanda navo, shamwari, uye kunyangwe nyeredzi vanogunun'una nezvekuparara ivo pavanongoda kurara. Chii chekuita nenjodzi iyi? Kutanga, chokwadika, kurara zvakanaka. Chechipiri, edza "kudya" simba risipo. Asi nezvakanaka zvekudya, zvikasadaro isu tinomhanya nenjodzi yekudya chimwe chinhu. Boca, semuenzaniso.
rine: mavhitaminzi A, B, C, E, P, calcium, magnesium, potasium, manganese, cobalt.
Ndezvipi zvakanakira? inozadza muviri nesimba, inowedzera kuramba kwemuviri kumhando dzakasiyana dzehutachiona, inomutsa chishuwo.
Rate pazuva: hafu yedamba, girazi remuto.
Sezvazviri: kungave muchimiro chechisikigo sezviyo, kana muchimiro chemuto wechisikigo. Iwe unogona kugadzira muto, wedzera zviyo kumasaradhi uye madhiri.
2. Mukaka wakawanda
rine: riboflavin (vhitamini B2), calcium, phosphorus uye mavhitaminzi A, B, C, D, zvisaririra zvinhu (munyu, mhangura, simbi).
Chii chinoshandiswa?: sosi yakanaka kwazvo yesimba inodiwa nemuviri kune ese mabasa epanyama, pamwe nekuchengetedza simba mune zvese.
Rate pazuva: girazi.
Nzira yekunwa sei: nyowani kana kudururira pamusoro muesli, oatmeal uye cornflakes.
3. Herbal tii (ginger, mint, chamomile, ndimu, rosehip)
Rine: mavitamini C, P, B1, B2, A, K, E, organic acids, sodium, calcium, manganese, iron.
Ndezvipi zvakanakira? Unofanirwa kupa muviri wako huwandu hwakaringana hwemvura dzisina caffeine-kuti ikubatsire kunzwa zvakanaka uye kugara wakangwarira.
Rate pazuva: 2 malita.
Nzira yekunwa sei: ichangobikwa.
rine: mavitamini C, E, B1, B2, B3, B6, carotenoids, macro- uye microelements, michero acids, pectins.
Ndezvipi zvakanakira? iyo yakasarudzika sosi sosi yesimba, inodzosera simba mushure mekurwara uye panguva yekunyanyisa kushanda kwepfungwa.
Rate pazuva: 1/2 michero.
Sezvazviri: mumajusi matsva uye mukaka.
5. Gorosi rakamera zviyo
Rine: mavitamini E uye B, iron, calcium, phosphorus, magnesium.
Ndezvipi zvakanakira? batsira kudzivirira kamwe kamwe shanduko mumashuga eropa uye manyuko esimba risingaperi, kubatsira kuburitsa lecithin, iyo inosimbisa tsinga.
Rate pazuva: November 100, XNUMX
Sezvazviri: muchimiro chayo mbishi, nekuti patembiricha iri pamusoro pemadhigirii makumi mana, zvinhu zvakawanda zvinobatsira zvinoparadzwa. Inogona kuwedzerwa kune muto kana main kosi paminiti usati wabika.
6. Sipinachi
rine: latein, zixanthin, carotenoids, mavitamini B1, B2, C, P, PP, K, E, mapuroteni, carotene (vitamini A), amino acids.
Ndezvipi zvakanakira? inodzivirira pakukwegura kusati kwasvika, inopa simba uye ndangariro dzakanakisa.
Rate pazuva: November 100, XNUMX
Sezvazviri: nyowani kana sosi, ine mafuta mashoma emuorivhi kana kirimu yakasviba.
7. Mombe
rine: protein, mavitamini eboka B, A, C, PP, potasium, simbi, zinc.
Ndezvipi zvakanakira? mamiriro eiyo circulatory system anovandudza, inopa simba, inobatsira kuisa pfungwa.
Rate pazuva: November 100, XNUMX
Sezvazviri: mune yakabikwa fomu.
8. Muarumondi
rine: vitamini B2 (riboflavin), vitamini E, magnesium, calcium, zinc.
Ndezvipi zvakanakira? ine huwandu hwakawanda hweantioxidants iyo inorwisa chirwere chemwoyo, gomarara uye sitiroko. Uye zvakare, inoyevedza, kunyangwe iine macalorie mazhinji, sosi yesimba.
Rate pazuva: November 30, XNUMX
Sezvazviri: unogona kucheka nzungu wobva wawedzera yogati, sanganisa nema berries uye oatmeal.
9. Gungwa regungwa
rine: magnesium, iron, ayodini, potasium, calcium, manganese, mhangura, phosphorus, fluorine, pantothenic acid, mavitamini B2, PP, H, C.
Ndezvipi zvakanakira? nekuda kweiyo inodiwa huwandu hwepantothenic acid, munhu haanzwe kuneta, zviri nyore kudzivisa hutachiona nezvirwere zvakasiyana siyana.
Rate pazuva: November 100, XNUMX
Sezvazviri: kungave nenzira iyo yavanotengesa, kana mune saladhi.
rine: B mavitamini, potasium, magnesium, phosphorus, chromium, iron, manganese, ayodhini.
Ndezvipi zvakanakira? ine yakaoma makabhohaidhiretsi, ayo anonwiwa zvishoma nezvishoma uye achishandurwa kuita simba, rinozogara kwezuva rese. Panguva imwecheteyo, haina kuwedzera mamwe mapaundi.
Rate pazuva: November 60, XNUMX
Sezvazviri: muchimiro chephoro mangwanani.
11. Koliflower
rine: mavitamini C, B1, B2, PP, carotene, potasium, phosphorus, magnesium, calcium uye iron.
Ndezvipi zvakanakira? inoshingairira kurwisa kuneta uye kusagadzikana, inopa simba uye inomutsa zest yehupenyu.
Rate pazuva: November 100, XNUMX
Sezvazviri: yakakangwa mu batter, ine cheese muto, yakanyoroveswa.
12. Beti
rine: betaine, folic acid, B mavitamini, beta-carotene, vitamini C, iron, potasium, magnesium, phosphorus, sodium, zinc.
Ndezvipi zvakanakira? Nekuda kweiyo yakakwira yezvinyorwa zveantioxidants, bheet inovandudza kuyerera kweropa, zvinyama zvinowedzera oxygenated, uye masimba masimba anowedzera. Uye zvakare, faibha, makabhohaidhiretsi uye mashuga echisikigo zvinopa muviri simba risingapindiki kwesimba kwenguva yakareba.
Rate pazuva: 100-150
Sezvazviri: yakabikwa mumasadhi - beet hairasikirwi zvinovaka muviri panguva yekurapa kupisa.
13. Mvura
Zvisingatarisirwi asi ichokwadi: mvura inopa simba. Mushure mezvose, inotora chikamu mune ese maitiro mukati memuviri, ichipa intracellular kuchinjana. Mune muviri wakashayiwa mvura, ese metabolic maitiro anononoka, ndosaka tichinzwa kuneta uye taneta. Uye zvakare, nenzira iyi isu tinobva tanyanya kunetseka kutapukirwa, kuwanda kweropa uye mukana we thrombosis unowedzera.
Naizvozvo, nyanzvi dzinoraira kunwa mvura muzvikamu zvidiki mukati mezuva rese kuti mvura irambe ichipinda mumuviri.
Asya Timna, Olga Nesmelova