Munhu wose anoziva izwi rokuti "". Uye isu takajaira kuti izvi zvinonyanya zvibereko zvekunze (zvakadai semango, kokonati) uye ma berries (goji, blueberries), zvishoma kazhinji - algae (yakadai se spirulina).
Asi muchokwadi, kwete chete ma berries ekunze uye michero yekunze inozadza "piggy bank" yedu yevhitamini nezvimwe zvinhu zvinobatsira! Asi dzimwe nguva "zvakajairwa" zvigadzirwa, izvo zvakatanhamara zvikomborero zvisingazivikanwi kune wese.
1. Oatmeal. Yakadaro inozivikanwa "Hercules" - superfood?! Kubva pakuona kwechigadzirwa, kwete kutengesa pfungwa - hongu!
Oatmeal zvakanakira:
· Chiyero chikuru cheprotein yemiriwo uye mafuta emuriwo 6.2%!
Inosanganisira antioxidants
Yakawanda phosphorus uye calcium!
Iine enveloping uye anti-inflammatory effect pane gastric mucosa;
Inochenesa matumbu kubva kune chepfu uye maitiro akamira;
Inodzivirira kenza yemudumbu, maronda emudumbu uye gastritis;
Inobatsira kune mamiriro eganda;
Inosimudzira kuderedza uremu uye inoderedza yakaipa cholesterol.
Nguva mbiri dzisina kufara zvishoma:
Oatmeal inofanira kudyiwa zvine mwero, kana zvisina kudaro inotanga kushambidza calcium.
· "Instant" oatmeal - kunze kwekuti, zvechokwadi, yakasimbiswa nevhitamini-mineral premix - ine zvakawanda zvishoma zvinovaka muviri.
2. Cocoa powder.
Hungu, imwe cheteyo iyo vazhinji vedu takapiwa kunwa nambuya muhuduku! Kocoa powder "inopomerwa" nezvinhu zvinobatsira - - izvo zvinobatsira kuderedza kukwirira kweropa uye kudzivirira pakushungurudzika. Cocoa powder ine macalorie gumi nemashanu chete pateapuni ine gomo uye anenge asina mafuta, saka "inotsiva" ine hutano hwechokoreti yekuderedza uremu uye kupfuura! Kana iwe uchida chokoti, ice cream kana keke (uye izvi zvose, zvinosuruvarisa, zviri kure nehutano) - cocoa ndiyo yakanakisisa sarudzo! Zvakanakira kuwana mbishi (mbishi) cocoa poda: inochengeta iyo inonyanya kubatsira zvinhu. Iwe unogona kubika sechinwiwa chinopisa, chinozivikanwa kune vakawanda, kana kukanya kakao poda mu smoothie kuti upe chinwiwa chokoreti inonaka! Ingoyeuka kuti kunwa cocoa usiku hazvikurudzirwi, nokuti inosimbisa.
3. Tomato paste.
Kazhinji chigadzirwa ichi chinoonekwa seimwe nzira "yakashata", bhajeti, uye naizvozvo - vanogumisa - uye zvishoma-zvinovaka muviri. Asi tomato paste haisi "chikafu chemumagaba" chakachipa, asi dura rechokwadi rezvikafu.
Tomato paste ine chinhu chakakosha lycopene, iyo inovandudza zvakanyanya mamiriro eganda, inopa kupenya kwakanaka, uye zvakare yakanakira moyo (inoderedza njodzi yekurova kwemoyo ne34% muvakadzi, maererano navanachiremba). Tomato paste iri nyore kushandisa, nekuti. haidi kudziyisa, inogona kuwedzerwa zvakananga kune yakapedzwa ndiro - kurunga uye ndizvozvo. Tomato paste maererano neGOST kana yakafanana haina dhayi uye starch, uye tafura kana kunyange gungwa remunyu rinoshanda sekuchengetedza. Zvisikwa, zvakanyanya kudya chigadzirwa!
4. Broccoli (asparagus kana "green" cabbage)
-ndiro yakajairika patafura yedu, asi iri superfood. Zvitongere iwe pachako: maererano ne100 g, ine makorikori akawanda kupfuura nyama yemombe (mhinduro yedu kune vanodya nyama !!), pamwe chete nehuwandu hwehuwandu hwevhitamini A, iyo dzimwe nguva inonzi "inoshaya".
Musoro mumwe chete we broccoli une:
904% yekudyiwa kwezuva nezuva kwevhitamini C,
772% yekukosha kwezuva nezuva kwevhitamini K (iyo yakanaka kumapfupa neitsvo, inobatanidzwa mukutorwa kwecalcium nevhitamini D),
96% yezvinodiwa zvezuva nezuva zvefolic acid,
29% yeyakajairwa calcium (mune-yakanyatso kunyudzwa fomu!),
25% yezvakajairwa nesimbi,
32% yeyakajairwa magnesium,
40% yeyakajairwa phosphorus,
55% ye potassium yakajairika.
Iyo yepamusoro-soro yezvikafu izvi inowanikwa mune ichangobva kuomeswa broccoli. Kana yakachengetwa (isina kuomeswa), mavhitaminzi uye zvimwe zvinhu kubva green kabichi, zvinosuruvarisa, "". Nokuda kwechikonzero chimwe chete, haigoni kuiswa mumvura yakadzika (yakasimba) yechando!
Uchiri kusahadzika here kuti ichi chikafu chepamusoro?!. Zviri pachena kuti nyoro kupisa kurapwa kucharasikirwa zvimwe zvinovaka muviri. Asi usabika broccoli, kunyanya kwenguva yakareba: zviri nani blanch, kukurumidza fry mune wok, kana kubika muchoto chinopisa kana pane grill.
5. Beet.
Chimwe chisiri chekunze uye chinoratidzika kunge chiri kure ne "super" chigadzirwa icho chine chokwadi chakatanhamara chikafu chine prefix "super"!
Beet inoderedza BP uye inobatsira kuchengetedza kushushikana kuri pasi pesimba, zvakanaka kumoyo.
· Munguva ichangopfuura, pane uchapupu hwokuti beetroot ndeye "simba" rechisikigo: inowedzera kutsungirira mumuviri! Saka chinhu chakakosha chigadzirwa chevanhu vanotungamira hupenyu hunoshanda.
Zvinyorwa zve macro-uye micro-nutrients mubeet yakaderera, yakaderera-inovaka muviri - haisi chikafu, asi chikafu chekudya!
· Beet ishoma-calori, inobatsira kune hematopoiesis uye ye normalizing evacuation yehupfu ine tsika yekuzvimba.
Zvakakosha kuziva kubika uye kudya beet - kungodya bhiti mbishi kana kunwa muto mbishi zvinokuvadza: zvine chepfu yakanyanya uye carcinogenic zvinhu. Neutralization kwavari iri nyore - kuwedzera kune smoothies kana muto ne beet: semuenzaniso, zvishoma ndimu, orenji kana muto weapuro (kana kunyange ascorbic acid). Beetroot ndiyo "kusimbisa" kwepalette yemiriwo yezvokudya zvedu, asi sezvokudya, muhuwandu hwakawanda, zvinokuvadza kuidya: inopera simba, kune shuga yakawanda; Kunyanya kushandiswa kunobvisa calcium.
Saka tawana 5 Vegetarian Hushamwari Kushamisika Superfoods! Chinhu chose chekudya "superfoods" chakanyatso museti yevhithamini nemaminerari, yakakosha inobatsira, kana yakakwirira mapuroteni, uye kwete mukuremekedzwa uye kusasvikika kwechigadzirwa. Saka, sezvauri kuona, dzimwe nondescript-inotaridzika "superfoods" yakagara iri pasi pemhino dzedu, uye inowanikwa zvakanyanya!