Zvokudya zvatinodya zvinokanganisa kushanda kweuropi here? Hongu, uye pesvedzero iyi yakasimba uye inosiyana-siyana. Isu tagara tichiziva kuti chikafu chinokanganisa kushanda kwenhengo dzekudya, asi munguva pfupi yapfuura masayendisiti ari kuwedzera kutaura kuti chikafu chinonyanya kugadzirisa kushanda kwehuropi, kunyanya grey yeuropi.
Miviri yedu haidi kushushikana kwemhando ipi neipi, ingave iri kurwiswa negororo mune rima mukoto kana kushushikana kweprojekiti hombe kubasa. Kushungurudzika kunokonzera kusunungurwa kwe-anti-inflammatory cytokines. Makemikari aya anoita kuti immune system irwise kushushikana kuburikidza nekuzvimba, sekunge kushushikana hutachiona. Nepo kuzvimba kunotidzivirira patinozvicheka isu, semuenzaniso, kuzvimba kusingaperi imwe nyaya. Iyo inokonzeresa autoimmune zvirwere senge multiple sclerosis, neurosis, high blood pressure, nezvimwe.
Asi zvese izvi zvinei nechekuita nezvigadzirwa? Icho chokwadi ndechekuti ura unobatsira immune system kuchengetedza kukwana kwekuita uye kuchengetedza maitiro ekuzvimba pasi pekutonga. Pamusoro pezvo, mahormone emudumbu anopinda muuropi anokanganisa kugona kufunga.
Zvokudya zvezvirimwa zvakapfuma mu antioxidants, mafuta ane utano, mavitamini nemaminerari anopa simba uye anodzivirira uropi kubva kune zvirwere.
1. Avocado
Ichi ndicho chimwe chezvibereko zvine utano. Iine mafuta "akanaka" chete, nekuda kwekuti mazinga eshuga eropa anoramba ari akajairika uye ganda rinopenya.
Avocado, yakapfuma muvhitamini K uye folic acid, inodzivirira kuumbwa kweplaque muuropi, inotidzivirira kubva pakurohwa, uye inovandudza kugona kufunga, ndangariro uye kuisa pfungwa. Yakapfuma muvhitamini B uye C, iyo isina kuchengetwa mumuviri uye inofanira kudyiwa zuva nezuva. Avocado ine huwandu hwakawanda hweprotein uye huwandu hushoma hweshuga.
2. Beet
Zvinoshamisa kuti, vanhu vazhinji havadi beet. Izvi zvinosuwisa, nekuti muriwo uyu idura chairo rekudya.
Beetroot inoderedza kuzvimba, ine antioxidants inodzivirira muviri kubva kugomarara, uye inochenesa ropa rehupfu. Iwo echisikigo nitrate aripo mubeet anokurudzira kuyerera kweropa kuhuropi uye kunatsiridza kugona kwepfungwa. Beet inogona kubikwa kana kuwedzerwa kune saladi.
3. Blueberries
Ndicho chimwe chezvakanyanya antioxidants-rich chikafu chinozivikanwa nemunhu. Iri bheri rakapfuma muvhitamini C uye K uye fiber. Blueberries yakapfuma mu gallic acid, nekuda kweiyo inochengetedza huropi kubva mukushushikana uye kupera simba.
4. Broccoli
Broccoli (asparagus) ndiyo hama yepedyo yeholiflower. Iine huwandu hwakawanda hwevhitamini K uye choline (vitamini B4). Inobatsira kuchengetedza ndangariro.
Mukuwedzera, ine vitamini C - imwe kapu ye broccoli inopa 150% yehuwandu hwezuva nezuva hunokurudzirwa hwevhitamini iyi. Broccoli ine fiber yakawanda, zvinoreva kuti inoita kuti unzwe wakaguta zviri nyore.
5. Celery
Celery yakaderera mumakori (16 chete pamukombe), iyo inobatsira, asi yakapfuma mune antioxidants uye polysaccharides, iyo inopesana nekutanga kwekuputika uye kubvisa zviratidzo zvekuputika, zvakadai sekurwadziwa kwemajoini uye mucous colitis.
6. Koconut oil
Kokonati mafuta ane anti-inflammatory effect, anobatsira nekurasikirwa kwekuyeuka kwezera uye kuparadza mabhakitiriya anokuvadza mumatumbo.
7. Rima chokoreti
Haasi marudzi ese echokoreti anogadzirwa akaenzana, asi chocolate dema ine hutano. Chokoreti yakasviba yakazara neflavanols, ine anti-inflammatory uye antioxidant properties. Flavonols inoderedza BP uye inosimudzira kuyerera kweropa kuuropi nemoyo.
Zvakakosha kuyeuka kuti akawanda marudzi echokoreti yakatengwa muchitoro ndiwo akagadzirwa. Izvi zvinosanganisira mukaka uye chokoreti chena.
Inobatsira zvishoma yakagadziridzwa yakasviba chokoreti, ine inokwana 70% cocoa.
8. Oiri mhandara yemafuta emuorivhi
Mafuta chaiwo emuorivhi emuorivhi (akawedzera mhandara, ane acidity isingapfuuri 0%) ndeyechokwadi "chikafu cheuropi". Iine antioxidants ine simba inozivikanwa se polyphenols. Vanovandudza chiyeuchidzo uye vanodzivisa kukwegura. Mafuta omuorivhi anoderedza mapuroteni anokuvadza - soluble ligands, derivatives yeamyloid. Aya mapuroteni ane chepfu anoparadza uropi uye kukonzera chirwere cheAlzheimer.
Izvo zvinofanirwa kuyeukwa kuti mafuta emuorivhi akawedzera haakodzeri kubika, nekuti pakupisa kwakanyanya iyo hydrogenates uye chimiro chayo chinoparadzwa. Mafuta emuorivhi anofanira kudyiwa achitonhora kana kupisa kwekamuri.
9. Rosemary
Rosemary ine carnosic acid, inodzivirira huropi kubva kune neurodegeneration. Iyo asidhi inobvisa mahara radicals anobatsira pakuita uku, uye zvakare inobatsira muviri kuramba kukura kwechirwere cheAlzheimer, sitiroko uye kuchembera chaiko kwehuropi. Carnosic acid inodzivirira kuona zvakanaka.
10. Turmeric
Turmeric mudzi unozivikanwa kubvira kare nekuda kwekuporesa kwayo. Iine curcumin, chimwe chezvinhu zvine simba zvinorwisa-kupisa.
Turmeric inodzivirira hutano hwemasoja emuviri, inobatsira kuchengetedza kujeka kwepfungwa uye kugadzirisa huwandu hwakawanda hweruzivo.
11. Walnuts
Chitsama chewalnuts pazuva chakakwana kuvandudza kugona kwepfungwa. Izvo zvine antioxidants, mavitamini uye zvicherwa. Vitamin E, iyo nzungu idzi dzakapfuma mairi, inorwisa hosha yeAlzheimer.