Kudya kwakanaka kunobatsira kudzivisa nhamba huru yezvirwere izvo varume vanotarisana nazvo pamazera akasiyana. Chirwere cheshuga, chirwere chemwoyo, zvirwere zvegadziriro yekubereka uye nezvimwe zvakawanda - zvose izvi zvinogona kudzivirirwa kana kudya kwacho kwakarurama uye kwakapfuma muzvinhu zvinobatsira.
Chocolate tsvuku
Muhuwandu hunonzwisisika (kwete bhawa panguva), chokoreti yakasviba ine simba rakanaka pahutano hwevarume. Inoderedza BP uye cholesterol mazinga uye inomhanyisa kutenderera kweropa. Usatarise kudivi rine mukaka, chena, kana chokoreti yakasviba iyo yakaderera mucocoa beans. Tenga yemhando yechocolate yakasviba, kunyanya sezvo iri nyore kuwana izvozvi. Idye zvine mwero uye zvakasiyana kubva pakudya kukuru - kwete kupfuura 30 gramu pazuva.
Cherry
Cherry pigment ine anthocyanins, iyo inorwisa-kupisa kemikari. Mune tart mhando dzezvinhu izvi zvakanyanya kupfuura mune zvinotapira.
Nhamba huru yevarume inotarisana nechirwere chisingafadzi chakadai segout. Chidzidzo chakaratidza kuti kunwa 10 cherries pazuva kunogona kubatsira kunyange muchikamu chechirwere chechirwere.
Kuchengetedza
Mukurumbira wekotapeya wakachena uye usina mhosva, uye nechikonzero chakanaka. Ichi chibereko chine zvakawanda zvinobatsira zvinhu, mavitamini, macro- uye microelements. Kungofanana nenzungu nemafuta emuorivhi, avocados akapfuma mumafuta akanaka. Chibereko chinobatsira kuwedzera cholesterol yakanaka uchidzikisa cholesterol yakaipa. Uye iyo antioxidants inowanikwa mumakotapeya inobatsira kuderedza njodzi yekukuvadzwa kwesero.
bananas
Zvinhu zviri mumabhanana zvinoderedza tsinga dzinorwadza. Hazvishamisi kuti vatambi vanoda chibereko ichi zvakanyanya! Mukuwedzera, ivo vane potassium yakawanda, iyo inonyanya kukosha kumapfupa. Uye kana uchirwara neBP kana kuti high blood pressure, kudya mabhanana kunogona kuderedza BP.
Ginger
Kana iwe uchitamba mitambo, iwe unoziva kuti zvingave zvakaoma sei kumuka mangwanani mushure mekushanda kwakanyanya. Zvinoita sekuti muviri unova simbi yakakandwa, tsandanyama dzinorwadza nekudhonza. Inzwa wakasununguka kutora ginger woita chinwiwa kubva mairi wowedzera kuchikafu. Chinhu chacho ndechekuti ginger inoshanda seibuprofen, anti-inflammatory agent. Inoderedza kuzvimba uye ine zvishoma analgesic effect.
Mukuwedzera, ginger inobvisa kushungurudza, inosimbisa masimba ezvirwere, inovandudza kudya uye inoderedza ngozi yekenza yeprostate.
Pistachios uye Brazil nzungu
Pistachios imwe yenzungu dzine hutano kune varume. Vanoderedza cholesterol uye vanozadza muviri neprotein, zinc uye fiber. Mukuwedzera, arginine, amino acid inowedzera kuyerera kweropa mumuviri wose, inobatsira varume muimba yekurara.
Nzungu dzeBrazil dzine selenium yakawanda, trace mineral inoita basa rakakosha mukudzivirira kwemuviri. Nhanhatu kusvika kusere dzeBrazil nzungu dzine 544 micrograms yechinhu ichi. Nenzira, mukwikwidzi wayo mukuru wemhuka (tuna) ane 92 micrograms chete. Kana iwe ukarwara kazhinji, nzungu dzeBrazil dzinogona kuwedzera immune system yako.
Pamusoro pekurwisa dzihwa, selenium yakakoshawo pakuzvara kwemurume. Saka kana uri kuronga kuva baba, hunza nzungu kuti ushande sechikafu.
Nyanya nyanya
Madomasi ane lycopene yakawanda, chinhu chinobatsira kudzivirira mamwe marudzi egomarara. Tomato paste inewo lycopene! Dzimwe ongororo dzinoratidza kuti vanhu vanogara vachidya madomasi paste vane njodzi shoma yekubatwa negomarara reprostate.
Pamusoro pekudzivirira kenza, lycopene inoderedzawo njodzi yekuva nechirwere chemoyo.
tofu uye soy
Zvinozivikanwa kuti soya inzvimbo yeprotein yepamusoro. Inodzivirira kenza yeprostate uye inobatsira kudzivirira chirwere chemwoyo.
Parizvino, vanachiremba vakatora zvombo vachipikisa soy, vachiparadzira shoko rokuti inokuvadza hutano hwevarume. Soya bhinzi ine phytoestrogens, makemikari akafanana neestrogen hormone. Vakadzi vanogadzira estrogen yakawanda kupfuura varume, ndosaka vamwe vachinetsekana kuti soya inogona kukonzera kusaenzana kwehomoni. Nekudaro, zvidzidzo zvakaratidza kuti varume vanodya zvakawanda zvemhando yesoya zvigadzirwa zvakangofanana neavo vanodya nyama. Zvidzidzo zvakaratidzawo kuti soya haiwedzere njodzi yekusashanda zvakanaka kwe erectile. Asi zvakadaro, zvakakosha kuziva chiyero uye kushandisa zvigadzirwa zve soya kwete mazuva ese, asi kakawanda pasvondo.
pulse
Nhamba dzinoratidza kuti varume vane mikana yakawanda yekubatwa nechirwere chemwoyo kupfuura vakadzi. Avo vanodya nyemba dzinoderedza ngozi iyi. Chidzidzo cheHarvard Chikoro chePublic Health chakawana kuti kudyiwa kwemarimu kamwe chete pazuva kwakaderedza njodzi yechirwere chemoyo ne38%. Mukuwedzera, nyemba dzinoderedza cholesterol yakaipa.
Miriwo yakasiyana-siyana
Miriwo ndiyo chikafu chakanakisa chingafungidzirwa. Asi nekusarudza miriwo mishoma chete (yakadai semagaka nemadomasi), uri kuzvinyima mabhenefiti ayo anogona kukuunzira. Nutritionists vanokurudzira kusanganiswa kwemiriwo yakasiyana-siyana nokuti ine phytochemicals inokurudzira hutano hwesero uye kuderedza kenza. Zvisinei, miriwo yemarudzi akasiyana-siyana ine phytochemicals yakasiyana, iyo, nerufaro, inogona uye inofanira kusanganiswa.
miriwo orenji
Miriwo yeOrange ine vhitamini C yakawanda, lutein uye beta-carotene. Vanobatsira kuderedza dambudziko rekuwedzera kweprostate. Idya makarotsi, mbatatisi (yam), mhiripiri orenji, uye manhanga.
Green masamba mashizha
Chikafu chakapfuma mugirini chinobatsira varume kuti vagare vachishanda kwenguva refu. Sipinachi, kare, uye mamwe magidhi ane lutein uye zeaxanthin. Aya maviri antioxidants anovandudza uye anodzivirira kuona uye kuderedza njodzi yekugadzira cataract.
Whole grains
Munhu akaenzana anoda 35 gramu yefiber pazuva. Imwe yenzira dzakanakisisa dzekuvawana ndeyekudya zviyo. Usatarise shuga muesli kwekudya kwemangwanani sezvo kazhinji iine tani yeshuga nemafuta. Zviri nani kudya oats, gorosi, spelled uye zvimwe zviyo.
Brown uye mupunga wemusango
Hongu, mupunga muchena wakakwenenzverwa unobika nekukurumidza uye unotonaka kupfuura mupunga mbishi mune dzimwe nguva. Nekudaro, ine catastrophically zvishoma zvinovaka muviri, asi akawanda makabhohaidhiretsi. Sarudza mupunga usina kugadzirwa, kunyanya mupunga webrown kana wemusango.
Mupunga webrown une germ uye husk, iyo isingawanikwe mumupunga muchena wakakwenenzverwa. Brown ine mapuroteni akawanda, fiber uye kunyange omega-3 mafuta. Imwe ongororo yakawana kuti mupunga webrown wakaderedza njodzi yerudzi rweXNUMX chirwere cheshuga.
Mupunga wemusango hausi mupunga zvachose. Iyo inovaka muviri kupfuura chena, asi ine macalorie mashoma, yakawanda fiber uye mapuroteni. Iyo ine zvakare zinc, phosphorus uye zvicherwa zvinodiwa pakushanda kwakanaka kwetsinga nemamhasuru.
Bhabheri
Pasina mubvunzo, ma berries ose akanaka kune utano. Iwo azere ne antioxidants inozorodza tsinga uye inovandudza muviri. Asi bheri inonyanya kukosha kune varume ndeye blueberries. Yakapfuma muvhitamini K uye C, pamwe chete nezvinhu zvinogona kudzivirira kana kuvandudza kusashanda zvakanaka kwe erectile, uye varume vazhinji vanotambura nazvo.
Mvura
Hazvizove zvakanyanyisa kuyeuka kuti mvura ndiyo hwaro hwehutano hwemuviri. Hazvina mhosva kuti uri murume kana mukadzi, yeuka kunwa kanenge 8-10 magirazi emvura pazuva.