Munguva yemwaka inodziya uye inotonhora, kuputsika kunowanzoitika. Simba harina kukwana, kazhinji kusvika panguva yekudya kwemasikati, unogara uchida kurara, unonzwa kuremerwa, hapana kugona kwakakwana kuunza zvinhu kumagumo. Chikonzero chechiitiko ichi ndechekushaya vhitamini. Nzira yekushandura mamiriro ezvinhu uye kupa muviri wako kuwedzera kwe vivacity? Tarisa pane zvigadzirwa zvinotevera.
Brown rice
Rudzi urwu rwemupunga rune huwandu hwakanyanya hwe magnesium, iyo inokonzera kuenzanisa uye simba remuviri wese. Iri ndiro rakanakisa dhishi rekudya kwako kwemasikati paunenge uchipera simba mangwanani.
Hove dzegungwa
Hove dzegungwa dzine zvakawanda zve omega-3 fatty acids uye vitamin D, iyo inovandudza mafungiro, hukama hwakanaka, inowedzera hutachiona uye inosimudzira kuonekwa kwesimba idzva. Yakabikwa kana yakabikwa - ichachengetedza huwandu hwezvinhu zvayo zvinobatsira.
Eggs
Mazai haangori puroteni inozadza muviri zvakakwana, asiwo huwandu hukuru hweamino acids anobatwa zvakakwana nevanhu. Amino acids inokonzera kupora kwemhasuru, zvinoreva kuti uchanzwa kurodzwa.
sipinachi
Sipinachi ine iron yakawanda, uye inokonzera simba remuviri. Kuti utore simbi zvirinani, wedzera muto weremoni kune sipinachi ndiro.
Sipinachi inogadzira masaladi anonaka uye inogadzira akanakisa ane hutano.
bananas
Mabhanana ane macalorie akawanda, uye naizvozvo achapa simba rakakwana. Banana inobva kune pectin, beta-carotene, mavitamini, magnesium, calcium, iron, sodium, phosphorus, fructose, uye fiber. Zvose izvi zvinoita kuti muchero uyu uve bhomba resimba chairo.
uchi
Huchi hune zvinhu zvakawanda zvinobatsira kuwedzera immune system yako. Iyi imhando yevhithamini, pamwe ne magnesium, mhangura uye potasium, inofanirwa pakuvandudzwa nekuchengetedza simba.
Yogurt
Calcium uye magnesium inowanikwawo mu yogati, uye inobatsira muviri kupora nekukurumidza kubva pakurasikirwa kwesimba. Mavhitamini eboka B, iyo yogati yakafuma mukati, inovandudza mashandiro ehuropi uye kugadzirisa mamiriro.
oranges
Michero yeCitrus ichiri kushanda michero yekutanga yemwaka isati yaonekwa. Oranges ndiyo sosi ye potassium, folate uye vhitamini C.
Ivo vanobatsira kuchenesa ropa, kurira muviri wese, kuchipa hutano nesimba, kuvandudza chishuwo.
Isu tichayeuchidza, pakutanga takaudza kuti zviri nani kudya mukudonha, kuti tirege kuwedzera uremu, uye zvakare kunyora nezve izvo zvekudya zvinokanganisa manzwiro edu.
Iva noutano!