Imba yega yega kazhinji ine nzira yakagadzwa yekuchenesa, kucheka nekugadzira miriwo. Zvizhinji zvacho ndezvenguva dzose zvokuti hatitombozvifungi nezvazvo. Semuenzaniso, iwe unogara uchidya karoti mbishi, kana kuti unogara uchisvuura mbatatisi. Asi mamwe emaitiro aya anogona kukutadzisa kuwana chikafu chaunoda kubva muchikafu.
Heano mamwe matipi ekuti ungawana sei zvakanyanya kubva pane zvigadzirwa zvako:
Vitamin C + miriwo = nani kutora iron.
Wanga uchiziva here kuti miriwo ine iron yakawanda yakaita sepinashi, broccoli nekare ine iron iyo inonetsa kuti muviri wedu utore uye inopfuura nekubuda mumiviri yedu? Ingo wedzera vhitamini C muchimiro chemichero yecitrus kune iyi miriwo. Iko kusanganiswa kwevhithamini kuchabatsira muviri kutora iyi mineral inokosha. Saka svina remoni, lime, orenji kana muto wegrapefruit mumiriwo yako yakabikwa (inowedzerawo kunaka). Kana kuti geza miriwo pasi negirazi remvura yakachena eorenji. Chinonyanya kukosha ndechekubatanidzwa kwemichero yecitrus uye magreens mukudya kumwe chete kwekutorwa kwesimbi zviri nani.
Garriki yakapwanyika ine hutano pane kuzara
Pwanya gariki usati washandisa kumisa allicin, yakasarudzika sarufa komisheni inobatsira kurwisa chirwere uye kukurudzira antioxidant basa. Kana iwe ukarega garlic imire kwemaminitsi gumi usati wadya, huwandu hweallicin hunowedzera. Kunyanya kukuya kwaunoita, ndiko kuwedzera kwaunowana allicin. Rimwe zano: Iyo spicier iyo gariki, iyo ine hutano huri nani.
Mbeu yeflakisi yepasi ine hutano pane yakazara
Vazhinji vezvekudya vanokurudzira maflaxseed epasi nekuti ari nyore kugaya kana akavhuniwa. Mbeu dzose dzinopfuura nemuura dzisina kugayiwa, zvinoreva kuti hauchabatsiri zvakanyanya, inodaro Mayo Clinic. Gaya flaxseeds muguyi wekofi wobva wawedzera soups, stew, salads nechingwa. Mbeu yeflakisi inobatsira kugaya chikafu zviri nani uye kuderedza cholesterol muropa.
Matehwe embatatisi ndiwo akanakisa tsime rekudya
Chikamu chakakura kwazvo chefiber yezvokudya mumatato inowanikwa pasi peganda. Kana uchida kusvuura mbatatisi yako, ita zvinyoro nyoro nemuriwo wekusvuura, uchibvisa chete chidimbu chitete kuti uchengete zvese zvinovaka muviri. The Washington State Potato Federation inoratidza kuti avhareji yembatatisi ine ganda ine macalorie zana chete asi inopa 110% yemazuva ese vhitamini C inodiwa, akawanda mamicronutrients uye 45 mg ye potassium - inofananidzwa nemabhanana, broccoli uye sipinachi.
Pasta + Vhiniga = Yakaenzana Ropa Shuga
Maererano neEuropean Journal of Clinical Nutrition, waini tsvuku vhiniga inogona kudzora shuga yeropa. Chikonzero ndechekuti ine acetic acid, iyo inodzora mazinga eshuga yeropa mushure mekudya chikafu chine starchy-carbohydrate senge pasta, mupunga, uye chingwa.