Kuti uwedzere kutariswa uye kugona kwemwana kuona ruzivo, unogona kugadzirisa chikafu nemazvo. Tsvaga izvo zvinonyatsodya vana vakangwara kuti huenderane mumuviri nepfungwa kukura.
Hove ine mafuta
Salmon, salmon, trout ine yakakwira yeomega-3 polyunsaturated fatty acids, iyo inowedzera IQ, inowedzera kugona kuongorora, uye kutarisa. Nokuda kwekuvandudzwa kwehuchenjeri, hove iyi inofanirwa-ine mukudya kaviri pavhiki.
Eggs
Rimwe zai rine mavitamini gumi nemaviri, anosanganisira A, D, boka b, E, uye choline. Iyi seti inobatsira kukura kwehuropi, kugona kwevana kugona uye inopa protein inodiwa mukukudziridza bone uye mhasuru uremu hwechinhu chiri kukura.
Dairy zvinogadzirwa
Chero zvigadzirwa zvemukaka zvinosanganisa mapuroteni, mafuta, uye makabhohaidhiretsi muchiyero chakanakisa uye zvine amino acids, mavhitaminzi, lactose, uye mineral substances. Mukaka uye zvigadzirwa zvemukaka zvine antimicrobial, antiviral, bactericidal, uye antioxidant properties.
Bhabheri
Bhuruu inoonekwa se bheri repfungwa - inovandudza tsinga uye kufamba kweropa, ine zvakawanda zvakanakira huropi amino acids, carotene, zvicherwa, uye mavitamini. Zvekudya kwevana, bhuruu ndiyo dhizeti yakanakisa.
Nyemba
Lentils inzvimbo yemiriwo yeprotein uye fiber, iyo inozadza mwana zvakakwana uye inodzivisa kutaridzika kwemamota akaipa, inogadzirisa mazinga eshuga yeropa, nokukurumidza kuchenesa muviri kubva kune chepfu, uye inopa chikafu cheuropi.