Omega-9
Isu tatoziva kuti mafuta emonounsaturated anogona kudzora shuga yeropa uye kukurudzira hutano huremu. Gore rakapera, algae yakasimudzirwa sechikafu chepamusoro, asi gore rino vakadzidza kugadzira mafuta ane hutano akapfuma mu omega-9. Iyi nzira haishandisi zvipenyu zvakagadziridzwa kana kugadzirwa kwemakemikari, izvo zvinoita kuti iwedzere kukwezva. Oiri yemuriwo yealgae yakakwira mumonounsaturated fatty acids uye yakaderera mumafuta akazara, uye inogona kutoshandiswa pakukangwa nekubheka. Runako rwemafuta ndewokuti haana kuravira uye kunhuwa, saka haaparadze kuravira kwendiro zvachose.
Plant Probiotics
Probiotics yakave yakakurumbira munyika yezvokudya kwemakore akati wandei. Aya ndiwo mabhakitiriya anovandudza kudya uye kusimbisa masimba ezvirwere zvemuviri, asi ikozvino ari kutsvakwa kunze kweyoghurts uye kefirs. Bhakitiriya inobatsira yemiti yakabva ikozvino yakabatanidzwa mukuumbwa kwejusi, zvinwiwa zvakasiyana-siyana uye mabara.
Tsikoriy
Kana iwe ukabatanidza hutano hweprobiotics mukudya kwako, ivo vanoda mafuta akakodzera kuitira kuti muviri wako uzvitore zvakanaka. Chicory ndiyo yega chirimwa-yakavakirwa prebiotic nesainzi inopupurirwa kubatsira kuchengetedza huremu hune hutano, kunatsiridza kunyura kwecalcium uye kunatsiridza kugaya. Chicory mudzi uchawanikwa mune zvinovaka muviri mabhawa, yoghurts, smoothies uye zviyo, pamwe neforoma fomu inogona kuwedzerwa kune chikafu uye zvinwiwa.
Nutrition for Type 3 Diabetes
Iye zvino chirwere cheAlzheimer chinonzi "type 3 chirwere cheshuga" kana "chirwere cheshuga chepfungwa." Masayendisiti akagadzira insulin kuramba mumasero europi, uye muna 2018 isu tichabhadhara zvakanyanya kune hutano hwehuropi hunoshanda. Kudya kunobva pamuriwo wemashizha egirinhi, nzungu, uye michero inogona kudzivirira chirwere cheAlzheimer, asi blueberries ndiyo inonyanya kutariswa nenyanzvi.
Ongororo ichangoburwa yakabudiswa muEuropean Journal of Nutrition yakawana kuti kudya imwe kapu yeblueberries (itsva, chando, kana hupfu) zuva nezuva kwakagadzira shanduko dzakanaka mukuziva basa kune vakura kupfuura placebo. Saka gore rino, tarisira kuona hupfu hweblueberry sechikafu chepamusoro, pamwe chete nechinhu mune zvakasiyana condiments uye sosi.
Pseudo Grain
Dzimwe nguva kubika zviyo zvine hutano zvinova dambudziko guru nekuti zvinotora nguva yakawanda. Saka makambani ezvekudya ari kuuya nenzira dzekutipa pseudo-grains sebuckwheat, amaranth uye quinoa. Muna 2018, pamasherufu ezvitoro tichawana zvigadzirwa zvakakamurwa zvine zvakasiyana-siyana zvinowedzera (howa, garlic, herbs), izvo zvaunongoda kudira mvura inopisa uye wosiya kwemaminitsi mashanu.
2.0 Stevia
Stevia inotapira yakakurumbira pakati pevaya vanoda kuderedza shuga uye kucheka macalorie. Kudiwa kwe stevia kuri kukura mwedzi wega wega, asi kupihwa hakusi kure kumashure. Gore rino, mamwe makambani achaisanganisa neshuga yebrown, shuga yenzimbe, uye huchi kuti uwane huwandu chaihwo hwekutapira uye macalorie emukati. Zvigadzirwa izvi zvinotapira pane zvenguva dzose zvakanatswa shuga, saka iwe unongoda kushandisa hafu yako yaunowanzo kushumira ye sweetener.
Curd - iyo itsva yechiGiriki yogati
Mumakore achangopfuura, cottage cheese yakabatwa sechigadzirwa chevatambi uye kuderedza uremu. Iye zvino zvave zvichinyanya kufarirwa, makambani ezvokudya ari kutsvaga nzira itsva dzekushandisa cottage cheese sechinhu chikuru, sezvo ine mapuroteni akawanda kupfuura yakakurumbira yogurt yechiGiriki. Mazhinji mabhureki anopa zvinyoro-textured cottage cheese uye michero mitsva pasina zvigadzirwa zvekuwedzera, izvo zvinoita kuti zvive nyore kushandisa chigadzirwa chine utano.
Nenzira, tine! Bhalisa!