Vanhu kupota nyika vanopedza mabhiriyoni emadhora vachitenga zvinhu zveganda nebvudzi gore negore uye havatombozivi kuti mamiriro avo ezvinhu anobva pamararamiro, kwete kuti mari yakawanda sei yavanogona kushandisa pakugadzira zvinhu zverunako. Kugadzira runako rwechigadzirwa chinhu chimwe, asi zvakanyanya kukosha kuchengetedza ganda rine hutano kubva mukati. Heano mamwe mazano ekuchengetedza kunaka kweganda rako uye bvudzi.
Chikafu chemuviri wako
Zvokudya zvaunodya zvinogona kuva chishandiso chine simba mukunatsiridza runako rwako. Vanhu vazhinji vanosarudza chikafu zvichienderana nekuti mangani macalorie avanenge vaine uye kuti izvi zvinokanganisa huremu hwavo sei. Asi zvekudya zvinogonawo kunatsiridza ganda rako, nzara, uye bvudzi kana zvakanakira hutano hwako. Kuchengeta ganda kunotanga kubva mukati.
Heano epamusoro superfoods eganda rakakura uye bvudzi:
1. Miriwo ine mavara
Orenji uye miriwo mitsvuku yakapfuma mu beta-carotene. Muviri wako unoshandura beta-carotene kuita vhitamini A, inodzivirira kukuvara kwesero uye kuchembera nguva isati yakwana. Zvidzidzo zvakaratidza kuti kudya chikafu chine mavara emavara kunogona kuvandudza ruvara pasina kupiswa nezuva.
2. Blueberries
Iri bheri rinoshamisa rinotanga kuita antioxidant chiitiko, maererano neUSDA, iyo yakaienzanisa neakawanda emamwe mimwe michero nemiriwo. Iwo antioxidants anowanikwa mublueberries anodzivirira kubva mukuchembera nguva isati yakwana, saka zvine musoro kuwedzera hafu yekapu yeblueberries kune yogati kana zviyo zuva rega rega.
3. Nzungu
Nuts, kunyanya maarumondi, ane mhedzisiro inobatsira pamamiriro ebvudzi uye ganda. Vane simba re antioxidant basa. Vitamin E inodzivirira kuchembera kweganda nguva isati yakwana, inodzora chiito chemahara radicals, uye zvakare inorwisa ganda rakaoma.
4. Walnuts
Iwe haufanire kudya mbiya dzakakwana dzewalnuts kuti uwane zvadzinobatsira uye uve neganda rakatsetseka, bvudzi rine hutano, maziso anopenya, uye mapfupa akasimba. Iwe unogona kuwana yako yemazuva ese yezvinovaka muviri senge omega-3s uye vhitamini E nekudya chitsama chemarnuts, kungave kwavo kana sechikamu chesalad, pasta, kana dessert.
5. Sipinachi
Miriwo yemashizha yakasvibira yakapfuma mune zvinovaka muviri uye antioxidants. Sipinachi ine lutein, iyo yakanaka kune hutano hwemaziso. Sipinachi zvakare yakanaka sosi yevhitamini B, C, uye E, potassium, calcium, iron, magnesium, uye fatty acids.
Mvura
Kunyorova kwakakosha paganda rinopenya, rine hutano uye rakanaka.
- Inwa mvura yakawanda yakachena zuva rese.
- Inwa green smoothies yakagadzirwa kubva kugirinhi, michero mitsva nemiriwo yakapfuma muma enzymes uye zvinovaka muviri.
- Idya zvakawanda zvekudya zvisina kubikwa zvine muto, uye gadzira masaladhi nemuriwo weruvara rwakajeka.
- Dzivisa caffeine nedoro, zvinoderedza muviri.
Kuchengetwa kweganda rekunze nemishonga yepanyama
Iwe unogona kunge usingazivi, asi huzhinji hwehupfu hunopinda mumuviri zuva rega rega hunouya kuburikidza neganda, uye kwete chete kuburikidza nezvaunoisa mumuromo mako. Ganda rako ndiro nhengo huru kwazvo mumuviri wako uye rinonyura zvakanyanya. Nokudaro, zvakakosha kushandisa zvinhu zvakasikwa zvekuchengetedza ganda rako. Aya anotevera mashanu ezvekudya kunovaka muviri akachengeteka uye anoshanda:
- organic shea butter
- Koconut oil
- Jojoba mafuta
- Mafuta echigadziko
- Aloe vera muto
Mafuta aya, ega kana kuti akasanganiswa, anobatsira kupfava uye kunyorovesa ganda pasina kurisanganisa nehupfu.