Greens
Iron-rich greens zvakare yakasikwa uye yakasikwa sosi ye calcium kubatsira mapfupa edu. Mukuwedzera, magidhi akakwirira mu magnesium, vitamini K, vitamini C, uye phytonutrients inotsigira hutano hwemapfupa. Idya zvakawanda sipinachi, kare, parsley, cilantro, dill.
Whole grains
Mupunga webrown, buckwheat, quinoa, chingwa chakazara chezviyo zvinounza imwe fiber kumuviri wedu. Chimwe chikonzero chekuwedzera zviyo pakudya kwako ndezvekuti zvinovandudza kugaya. Kana digestive system yakachena uye ichimhanya senge wachi, hauzonzwe flatulence, kuvimbiswa, uye unogona kutodzivirira cancer yekoloni.
Nuts
Hazvirevi kuti vezvekudya vanotikurudzira kuti titore nzungu nesu sechikafu! Nzungu ndiko kunobva mavhitamini akakosha, zvicherwa uye mafuta ane hutano, iwo akanaka kune hutano hwemapfupa uye anovandudza uropi kushanda uye ndangariro. Semuenzaniso, maarumondi ane magnesium uye calcium yemapfupa akasimba, nepo walnuts ari sosi ye omega-3 fatty acids. Saka inzwa wakasununguka kukanda bhegi renzungu dzisina munyu, dzisina kuomeswa muchikwama chako!
uta
Zvisingatarisirwi, handiti? Zvinoitika kuti hanyanisi ine zvinoshamisa kuvaka-mabhonzo, sezvo ine imwe mhando yepolyphenol inowedzera hutano hwemapfupa. Vatsvakurudzi vakaedza uye vakaona kuti kudya hanyanisi zuva rega rega kunogona kubatsira kuwedzera mapfupa ne5%. Vatsvakurudzi vakaongororawo maitiro ehanyanisi pamadzimai anopfuura makumi mashanu uye vakaona kuti avo vanogara vachidya hanyanisi vane 50% yengozi yekutsemuka kwehudyu pane avo vasingaidye.
Blueberries
Anenge mukadzi wese anoda kuchengetedza hudiki hwake. Kana iwe uchida kuderedza kukwegura, wedzera blueberries kune kudya kwako. Iyi berry ine yakasarudzika anti-kuchembera chinhu, asi nekuwedzera, inodzivirirawo kuderera kwendangariro, inochengetedza BP uye inovandudza musculoskeletal system. Uye iyo antioxidants inowanikwa mublueberries inorwisa mahara radicals.
Tofu uye soy mukaka
Tofu chikafu chinovaka muviri chinowedzerwa neprotein uye iron. Iinewo zvicherwa zvakaita semanganese, phosphorus, uye selenium, izvo zvinosimbisa mapfupa. Iwe unogonawo kusanganisira mukaka wesoya mukudya kwako, sezvo chigadzirwa ichi chiri chakanaka che calcium.
O
Tanga zuva rako neoatmeal! Mamiriro ezvinhu chete ndeokuti inofanira kugadzirirwa kubva kune zviyo zvakakwana. Oats inobatsira kuchengetedza yakajairika cholesterol mazinga sezvo iwo akapfuma mune soluble uye insoluble fiber. Kurasikirwa nehuremu, kuvandudza kugaya, uye kuchengetedza mazinga echolesterol muropa ndezvimwe zvezvakanakira zvinogona kuwanikwa kubva mukudya oats.
madomasi
Madomasi anobatsira kudzivirira gomarara rezamu nemuromo wechibereko. Mukuwedzera, ivo vanokurudzirawo hutano hwemwoyo uye kudzivirira kubva kune chirwere chemwoyo.
bananas
Uyu muchero unotapira une potassium yakawanda, iyo inotsigira hurongwa hwemwoyo yemwoyo. Mabhanana anewo simba rakanakisa resimba remusikirwo, sezvo aine mavhitamini akasiyana-siyana, zvicherwa uye makabhohaidhiretsi. Mabhanana anosimudzira hutano hwematumbo uye anobvisa matambudziko echitsvina.
Cranberries
Cranberries ine mishonga inonzi proanthocyanides. Vane zvinhu zvakawanda, chimwe chazvo chiri kudzivirira kukura kwebhakitiriya mumadziro ega. Saka, kudya cranberries kunodzivirira urinary tract infections. Iyo berry inobatsirawo mukusimudzira hutano hwemoyo.
Broccoli
Broccoli yave chikafu chepamusoro pakati pevateveri vemararamiro ane hutano. Uye kwete saizvozvo! Broccoli ine mishonga inobatsira kudzivirira gomarara rezamu. Ichi chikafu chepamusoro zvakare chine mavhitamini C uye A, fiber, potasium, iron, uye mashoma macalorie.
Apples
Maapuro, kunyanya emwaka, ane quercetin, antioxidant inobatsira kusimbisa kugona kwemuviri kurwisa zvirwere. Iyi michero yakatsvuka inobatsirawo kuvandudza kushanda kwehuropi, kuderedza uremu, uye kugadzirisa mazinga eropa cholesterol. Nenzira, avo vanoda kuderedza uremu vanofanira kusanganisira maapuro muzvokudya zvavo, sezvo vachibatsira kugutsa nzara.
Mufurakisi-mhodzi
Flax ine matani e omega-3 fatty acids, fiber, lignans (an anti-tuberculosis compound) uye inoonekwa sechimwe chezvokudya zvakanakisisa zvehutano hwevakadzi. Kushandiswa kweflaxseed kunobatsira kuderedza marwadzo panguva yekuenda kumwedzi, kunatsiridza basa rekubereka, kuderedza kuratidzwa kwePMS uye zvakare kudzivirira kenza yemazamu.
Karoti
Orange midzi yemuriwo ndiyo yakanakisa sosi yemacarbohydrates akaomarara anopa simba kumuviri. Uye iyo potassium iri mumakarotsi inodzora BP. Zvakare, makarotsi anosimbiswa nevhitamini A uye anoita kuti ganda rako ripenye.
Kuchengetedza
Imwe superfood yatave tichiimba ode kwairi kwenguva yakareba! Avocados akapfuma mu monounsaturated fatty acids anobatsira kuderedza mafuta akawanda. Mukuwedzera, ine potassium yakawanda, magnesium, mapuroteni, mavitamini B6, E uye K.
Chocolate tsvuku
Izvi hazvisi zvechokoreti yeindasitiri ine huwandu hukuru hweshuga, asi nezvechisikigo uye ine hutano chokoreti, zvirimo zvecocoa bhinzi umo inopfuura 55%. Chokoreti yakadaro haigoni kuva yakachipa, asi kunaka kwayo ndeyokuti bhari imwe ichagara iwe kwenguva yakareba kuchengetedza hutano! Chokoreti yakasviba ine antioxidants inodzivirira moyo uye inobatsira kuderedza njodzi yesitiroko uye chirwere chemoyo. Iyo yakapfumawo mune zvinosimbisa mapfupa, magnesium, manganese, mhangura, zinc, uye phosphorus, inobatsira muganda hydration, inoderedza BP, uye inovandudza chiyeuchidzo.
Green tea
Chinwiwa ichi chinobatsira mukurwisa cancer uye chirwere chemoyo, chinodzivirira dementia (dementia), chirwere cheshuga uye sitiroko. Green tea inobatsirawo kurwisa kuneta.
Mvura
Iwe haugone kana kutaura nezvazvo, asi, sezvavanotaura, kudzokorora ... Mvura ishamwari yedu yepamoyo. Inofanira kuva tsika yemazuva ose! Inobatsira kuchengetedza ganda redu rinopenya uye rine utano, kubvisa chepfu kubva mumuviri uye kuwedzera simba. Inwa kanenge 8-10 magirazi emvura yakachena pazuva.