Olive mafuta
Kufanana nemafuta ese, iri, hongu, yakakwira macalorie, asi inoiswa nemuviri zana muzana. Iine polyunsaturated fatty acids - oleic, linoleic uye linolenic - iyo inosimudzira metabolism, nekudaro ichibatsira kubvisa zvese zvakawandisa. Kusanganisira - uye kubva kune zvinokuvadza chepfu uye chepfu. Iyo zvakare ine akawanda kunaka mavitamini A uye E uye antioxidants ayo anononoka kukwegura maitiro. Izvo zvakakosha chete kuti usapfuure pairi: 2 tbsp. mashupuni emafuta pazuva anokwana.
Nuts
Masayendisiti akareba kutsvaga hukama pakati penzvimbo yekudyiwa uye kuonda. Ehezve, kana iwe uchiziva nguva yekumira: haufanire kudya zvinopfuura makumi matatu g enzungu pazuva, katatu kana kana pavhiki. Izvo zvakakosha sekumhanyisa kudya. Izvo zvakare zvine zvinhu zvinokurudzira kugadzirwa kweserotonin. Iyi hormone inotifadza uye panguva imwechete inoderedza nzara. Chokwadi, kazhinji isu tinongobata kushushikana.
chokoreti
Kwete chero, asi rima chete uye rinovava. Uye iwe haufanirwe kuidya mushure mekudya, asi maawa maviri zvisati zvaitika. Mune ino kesi, zvidzidzo zvakaratidza kuti munhu anowana 17% mashoma macalorie panguva yekudya kwemasikati kana kudya kwemanheru. Masayendisiti anotenda kuti izvi imhaka yekuti yakasviba chokoreti, kusiyana nemukaka mukaka, ine yakachena cocoa ruomba - sosi ye stearic acid, iyo inononoka kudzora maitiro. Mune mamwe mazwi, tinoshandisa zvakanyanya kushanda uye nguva tichigaya 100 g yetirokoreti yakasviba pane kugaya bhata rakafanana remukaka unotapira. Uye isu takaguta kwenguva yakareba, uye tinorasikirwa nemamwe macalorie. Uye isu tiri kurasikirwa uremu nekukurumidza.
Cheese
Vanoda chizi, kunyanya mhando dzakaomarara, vane zvinogara zvirimo zvebutyric acid mumiviri yavo. Iyi yakaderera mamorekuru uremu acid inogadzirwa mumatumbu edu uye yakakosha zvakanyanya kune hutano hwayo: inodzivirira kubva kune mahara radicals, inotsigira microflora yayo, uye inogadzirisa kugaya. Cheese yakanaka pakudzora chishuwo. Mafuta ari mariri anodzikisa mashuga eropa pakarepo uye anoderedza chishuwo chekuzadza. Tisingatauri chokwadi chekuti chizi ine mavitamini akawanda A, B boka, calcium nemaprobiotic, ayo akakosha pakurwisa hutachiona kuzhinji.
hove
Kana iwe uchida kudzikira uremu, sanganisira hove dzakakora mukudya kwako katatu pasvondo. Uye ndosaka. Iyo yakakora iyo hove, inowedzera vhitamini D uye omega-3 fatty acids irimo. Izvozvi, izvi zvinhu zviviri zvinotibatsira kwete chete kubvisa huremu hwakawandisa, asiwo kubva kune mamwe matambudziko mazhinji ehutano. Zvinoonekwa kuti vanhu vakafutisa mumitumbi yavo kazhinji vanoshaya vhitamini D. Inogadzirwa muganda pasi pesimba rezuva, rinova shoma mumativi edu, kana rinobva kunze. Asi zvishoma kubva kupi: hove ndiyo imwe yezvinyorwa zvishoma. Semuenzaniso, 100 g yemafuta salmon ine muyero wezuva nezuva wevhitamini iyi. Uye omega-3 acids inobatsira immune system uye metabolic masisitimu kuve akaenzana: kana asingashande zvakanaka, izvi zvinogara zvichikanganisa huremu - museve pachikero unotanga kukwira.