Simba redu rakanangana nezvokudya zvatinodya. Zvokudya zvatinosarudza kugutsa muviri wedu zvinogona kuwedzera simba redu kana kuderedza. Pazasi pane rondedzero yezvikafu zvine simba izvo zvichakubatsira iwe kuwedzera simba rako uye kugadzirisa hutano hwako zuva rese. Apples
Munhu wose anoziva kuti "apuro rimwe pazuva uye hauzodi chiremba", uye ichokwadi! Maapuro ane mavhitaminzi akawanda nemaminerari, zvakare ane hupfumi hweflavonoids uye polyphenols, ayo ane simba antioxidants. Edza kuvadya mangwanani oga oga uye kuwedzera kune smoothies.
bananas
Mabhanana ndeimwe yeakanakisa masosi e potassium, iyo inobatsira kuchengetedza yakajairika BP uye kushanda kwemoyo. Mabhanana akafukidzwa neganda, saka unogona kuakanda mubhegi rako kana kuatakura mumaoko ako. Iyi snack ndeyechokwadi kuwedzera simba rako mazinga panguva yako yekuzorora kwemasikati.
Pepuru tsvuku
Mhiripiri inotapira izere ne antioxidant mavhitamini A uye C, ayo akakosha pakunaka kweganda rako. Mhiripiri tsvuku kunyanya ine lycopene, iyo yakaratidza kudzivirira gomarara. Kana iwe uchida kuputika kwemoyo, mhiripiri tsvuku yakakwana. Edza kuinyika mumuto panguva yekudya kwako kwemasikati.
Hummus
Hummus inogadzira chikafu chine hutano, chinosimbisa icho chine chokwadi chekugutsa zvishuwo zvako zvinotapira uye zvinonaka. Isimba guru rinowedzera simba kana rasanganiswa nezvimwe zvinhu pane iyi runyoro semhiripiri tsvuku, makarotsi, uye magaka. Edza kugadzira hummus nemafuta matsva (chickpeas) ane zucchini panzvimbo yechikafu chickpeas ne fresh tahini (sesame paste). Iwe ucharamba uchiwana amino acids uye calcium kubva kune itsva tahini, asi mune yakareruka, isina-starchy fomu.
Natural rima chokoreti
Kana uine zino rinotapira, chokoreti yakasviba chaiyo inogutsa zvishuwo izvozvo, uye iri nani pane dhirezi rekudya rine starch yakanatswa inoparadza mavhitaminzi anodiwa simba. Inokurudzirwa kudya kwete mukaka, asi yakasviba chokoreti yakasviba, nekuti ine huwandu hukuru hwema antioxidants ane simba. Asi ine shuga, saka inofanirwa kuganhurwa kune 1-2 ounces (anenge 57 gramu) pazuva.
nhanga mbeu
Mbeu idzi ingori dura rezvicherwa zvakaita semagnesium, iron necalcium, vitamin K nemapuroteni. Iva nechokwadi, mhodzi dzenhanga dzinogutsa zvishuwo zvako zvekudya kana iwe uchida kuwedzera mashandiro ako. Idzo dzakareruka kupfuura nzungu, edza kunwa kota yekapu yembeu idzi masikati maawa mashoma mushure mekudya kwemasikati, kunyanya kana ukashanda mushure mebasa kana kuti nguva isati yasvika masikati yanyanya kureba.
Karoti
Makarotsi akakwira mufiber, saka inzira huru yekupedza zvishuwo usingakanganwe kudya chaiko. Iine huwandu hwakawanda hwevhitamini A mumhando ye beta-carotene, iyo yakanaka pakuona. Pamusoro pezvo, makarotsi muriwo unobatanidza zvakanaka nezvimwe zvakawanda zvekudya, uye wakanakira kudya kwezuva rese.
Celery
Celery inovandudza fiber, vitamini B uye C. Iine diuretic effect nekuda kwekuenzanisa kwe potassium uye sodium electrolytes iri mairi, iyo inobatsira kubvisa mvura yakawandisa mumuviri. Celery inewo anti-inflammatory properties. Uyezve, inoenda zvakanaka ne hummus kune imwe snack yakawanda, kana kuedza kuiwedzera kune yakasvibirira smoothie (ona pazasi).
Muriwo puree muto
Kugadzira miriwo puree soup inzira yakanaka yekuwana huwandu hwakakodzera hwemiriwo mukutonhora kwekunze. Hapana chinhu chiri nani kupfuura mbiya inodziya yesobho, saka edza kuwedzera simba rako nekupa mavheji akachena. Nekuti muto musanganiswa, uye muviri wako unogona nyore kutora zvinovaka muviri zvave zviripo pasina kushandisa simba pakuzvipwanya.
Itai mvura
Zvinogona kuita sezviri nyore, asi kunwa mvura neremoni (inotonhora kana inopisa) inzira inozivikanwa yekupa simba. Kupera mvura mumuviri ndicho chikonzero chikuru chekuneta, saka inwa mudiki sips. Lemon inopa imwezve mari yevhitamini uye enzymes. Saka tanga zuva rako uine chivimbo nekapu yemvura inopisa yeremoni.
Oatmeal
Oats ndeimwe yemacarbohydrates ane hutano aunogona kuwana. Edza kudya oatmeal mangwanani, uye maminitsi makumi maviri neshanu gare gare iwe unogona kuva nemichero kana, kana uchiri nenzara, yakasvibirira smoothie. Mwaya nesinamoni kuti uwane mamwe mabhenefiti uye kunaka.
Bright green cocktail
Edza kusanganisa kushumirwa kweiyi cocktail apo iwe unonzwa wakaderera pane simba. Iine huwandu hukuru hwegirini muchinwiwa chimwe chine muchero mudiki wekutapira, saka kuravira kunongonaka. Yakazadzwa nemavhitamini, ma enzymes, zvicherwa, amino acids uye yakapfuma mufiber, inova tsika yako yezuva nezuva yekudya kwemangwanani nemasikati.
Watermelon
Watermelon chikafu chikuru, kunyanya muzhizha. Iine lycopene, iyo, sezvakambotaurwa, yakabatanidzwa nekudzivirira kenza. Kuti ubatsire zvakanyanya, idya watermelon padumbu risina chinhu. Kufanana nemimwe michero isina-starchy/yakaderera-mafuta, inogayiwa nokukurumidza uye inofanira kupfuudzwa nomudumbu zvinobudirira kuitira kuti irege kuvirisa nguva isati yakwana pashure pokunge zvimwe zvokudya zvasara zvishoma nezvishoma.
Kokonati mvura
Kunwa mvura yekokonati ndiyo imwe yedzakanakisa nzira dzekuti uwedzere hydrate ganda rako. Iyo izere ne electrolytes uye ine detoxifying zvivakwa. Makokonati madiki anoshanda zvakanyanya, asi izvi hazvisi nyore nguva dzose (!). Nhasi, unogona kuwana mvura yekokonati mumakatoni pazvitoro zvakawanda zvekudya zvehutano.
Green saradhi
Hapana chinhu chakafanana nesaladhi yakasvibirira kuti ipe simba rekuwedzera. Miriwo yakasvibira izere nemavhitamini nemaminerari anogaya nekukasira, saka unonzwa kusimba. Kushandisa muto weremoni wakareruka ndiyo nzira yakakwana yekuwana zvinovaka muviri paunenge uchinzwa kushomeka kwesimba.
chihenge
Pineapple iri nyore kugaya uye ine enzyme bromelain, iyo inobatsira kugaya uye ine zvinhu zvekuchenesa. Zvakare, yeuka kudya chinanazi padumbu risina chinhu uye usachisanganise nezvimwe zvekudya.
Blueberries
Blueberries inonaka, inosimbisa. Maberry aya anozivikanwa zvakare nekusimudzira uropi uye kuwedzera simba, saka zvakanaka kuadya usati waedzwa kana iwe uchingoda kutarisa. Aya ma berries anogara ari akawanda!
Kuchengetedza
Akaremerwa nefiber, mafuta ane hutano, uye faibha, avocados anogona kuve chikafu chezuva rako. Ichaita kuti ganda rako rive rakatsetseka uye hudiki. Avocados anozivikanwa zvakare kubatsira kuderedza cholesterol mazinga. Kana iwe usingade kuidya saizvozvo, edza kuwedzera avocados kumasaladhi.
Raw granola (muesli, chete kubva kune zvigadzirwa zvaunoda)
Granola chikafu chakanaka kana uchinzwa nzara pakati pezuva. Ita shuwa kuti unosarudza granola isati yanyanya kugadziridzwa (asi isina kugadziridzwa kana iwe uchikwanisa kuiwana), zviri nani isina gluten uye matani eshuga. Uye zvakanakisisa kuedza uye kuzviita iwe pachako kubva kune buckwheat.
Herb tea
Unogona kunwa herbal tea kana usinganzwe kuda kudya husiku, mangwanani kana pakati pezuva. Ingoita shuwa kuti haina caffeine. Red rooibos ndiyo yakanakisa sarudzo sezvo yakapfuma mune antioxidants uye inonaka.
maonde akaomeswa
Maonde akaomeswa anochenesa ropa zvinoshamisa, anobatsira kubvisa mucus uye chepfu kubva mumuviri wedu. Iva nechokwadi chokuti mugadziri waunosarudza haawedzeri shuga kana zvimwe zvinowedzera pairi. Maonde ane shuga yakawandisa, saka unofanirwa kudzikamisa saizi yako yekushumira kune vashoma. Kana iwe uine candidiasis kana matambudziko nemazinga eshuga, unofanirwa kudzivisa michero yakaomeswa uye kudya michero mitsva yakawanda.
Strawberries
Chigadzirwa chakanakisa chine fiber, huwandu hukuru hwevhitamini C, pamwe nebiotin (yakanakira ganda, bvudzi, misumari) uye folic acid. Strawberries akapfuma mune antioxidants. Yakakwana sarudzo yezhizha!
Quinoa
Quinoa ndeyekuwedzera kukuru pakudya kwako nekuti ipuroteni yakazara ine yakakosha amino acids. Iyi ndeimwe yezviyo zvinovaka muviri uye zvinovaka muviri dense zviyo zvaunogona kusarudza kubva.
makungu
Magaka anozivikanwa semiriwo akapfuma mumineral silicon. Chikafu chinonaka, chinonyorova uye chinovaka muviri chinonaka chiri chega kana kuti chakanyikwa muhummus. Edza kugadzira cucumber saladhi neapuro cider vhiniga chaiyo.
Sauerkraut
Sauerkraut chikafu chakapfuma mune probiotics. Probiotics inobatsira pakuumbwa kwevhitamini B, iyo, iva nechokwadi, ichazadza iwe nesimba rezuva rose.
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