Munyika yezvokudya zvinovaka muviri nguva dzose kune kukakavara uye kuona kuti ndeupi dzidziso yezvokudya zviri nani kune hutano hwevanhu. Gore negore isa dzidziso pamusoro pezvakanakira kana kukuvadza kwezvimwe zvekudya - gluten, dairy, semuenzaniso. Nharo dzinopisa dzinoitwa pamusoro pehuwandu hwezvinhu zvakakosha muzvokudya zvedu - mapuroteni, mafuta uye makhahydrates. Asi pane maonero akajairwa pamusoro pezvimwe zvigadzirwa izvo kushandiswa kwacho kunosimbiswa pamwe chete.
Blueberries
Blueberries - sosi yeantioxidants, ayo anokwanisa kuchengetedza chero hurongwa hwese mumuviri. Vanodzivirira maseru akakuvara, mhasuru uye nyama, anoporesa moyo, tsinga dzeropa, huropi uye anobatsira kupora kubva mukurovedza muviri. Mukugadzirwa kweblueberries, iron, magnesium, zinc, calcium uye potasium, mavitamini A, C uye K.
Leafy greens
Leafy greens haina macalorie mazhinji panguva imwechete izere nezvinhu zvinovaka muviri. Main - mavitamini a, C uye K, folic acid, potasium, magnesium, calcium, iron, lutein uye protein. Ini ndinonyanya kuda vezvekudya zvinovaka muviri kabichi iro rine akawanda ma antioxidants kubatsira kudzivirira cancer uye chirwere chemwoyo, kugadzirisa chiropa mashandiro uye kunatsiridza kugaya.
Kuchengetedza
Avocado - chigadzirwa chine hutano chemoyo. Mukugadzirwa kwemavhitamini mavhodho K, C, B5, uye B6, pamwe nemaminera anokosha. Michero iyi ine potassium yakawanda kupfuura mabhanana. Inotarisa yakakwira mwero wefibre yekujairika kugaya. Mafuta eMonounsaturated muavocado anoita sevadziviriri vema cellular membrane kurwisa mahara radicals ayo skazyvaetsya uye chitarisiko. Avocado ine 42 mamirigiramu e magnesium element kune hunyanzvi system.
Nyemba
Vanodya zvinovaka muviri vanotenda kuti bhinzi - sosi yemapuroteni emuriwo uye faibha inogona kupa muviri simba rakawanda Bhinzi dzikisa cholesterol, gadzirisa shuga yeropa uye dzinobatsira kudzikisa huremu. Nyemba dzakafuma mune iron, magnesium, potasium uye zinc, uye zvinobatsira kuronga basa regadziriro yekugaya.
Garlic
Garlic inotsanangurwa Superfoods. Iine allicin, iyo inoporesa zvinhu. Garlic inorwisa hutachiona, bhakitiriya uye fungi, inoderedza iyo nguva yekutonhora. Garlic inobatsira kudzikisa cholesterol uye kuomesa BP. Iine huwandu hwakawanda hwevhitamini nemaminerari, kusanganisira manganese, vhitamini B6, vhitamini C.
ndimu
Lemon - sosi yemavhitamini akakosha uye zvicherwa zvinoporesa kugaya uye immune system, inosimudzira kukura kwebvudzi uye kumutsiridzwa kweganda. Vitamin C inowanikwa mumarimu, inobatsira kuburitsa collagen uye inodzivirira ganda kubva kumahara radicals. Iko kushandiswa kwemoni kunodzikisa cholesterol uye kunoderedza kuzvimba. Ndimu mvura mukati mezuva rese inovandudza kugaya.
Quinoa
Quinoa ipuroteni yakachena uye isina mahara, inova inonakidza kuravira. Mune rump iri rine chikamu chakaringana chese mapfumbamwe akakosha amino acids. Zvakare quinoa inopa magnesium, fiber, manganese, Riboflavin uye b mavitamini, ayo muviri unoshandura chikafu kuita simba.
Salmon yemusango
Salmon yemusango yakafuma mumafuta acids uye ine yakaderera mwero wehupfu, kusiyana nesarimoni yakakura. Mafuta eOmega-3 anoderedza njodzi yezvirwere zvemwoyo uye anobatsira kuwedzera huwandu hwecholesterol yakanaka, anoderedza njodzi yekuora mwoyo, gomarara. Mune salmon yemusango akawanda amino acids uye b mavitamini kune napisannoi ganda, chengetedza mhasuru toni uye simba zuva rese.
Iva noutano!