Muzvinafundo anonzi TOP 7 anonyanya kubatsira miriwo nemiriwo

Muzvinafundo William Patterson University muNew Jersey, Jennifer Di Noia akaita runyorwa rwe "47 simba" rechisimba remuriwo nemiriwo.

Chainyanya kubatsira yaive cruciferous uye yakasvibira miriwo miriwo iyo isingori chete yakapfuma mune zvinovaka muviri uye mavitamini asiwo inobatsira kudzivirira muviri kubva kugomarara uye chirwere chemoyo.

Heano TOP 7 miriwo nemiriwo izvo zvinofanirwa kuve zvakapfuura vamwe kuti vave pane yako menyu.

Ivo vakapfuma muvhitamini B, C, uye K, fiber, calcium, iron, Riboflavin uye folic acid, iyo inobatsira kuchengetedza muviri kubva kukenza uye chirwere chemwoyo. Izvo zvine hushoma huwandu hwemacalorie.

Watercress

Muzvinafundo anonzi TOP 7 anonyanya kubatsira miriwo nemiriwo

Mashizha awo uye madzinde ane zvinopfuura gumi nemashanu zvakakosha mavitamini uye mamineral. Mune cress saladi, kune yakawanda iron kupfuura sipinashi uye yakawanda calcium kupfuura mukaka; vhitamini C yakawanda kupfuura maorenji.

Mune cress saladi yakaderera macalorie uye akawanda ma antioxidants. Iyo inosimbisa mabhonzo, mazino uye inodzivirira kukuvara kweiyo neuronal muuropi. Uye huwandu hwayo hwevhitamini A inozivikanwawo se Retinol yakakosha kune immune system.

Imwe yeakanyanya kunaka maitiro ecress - kushanduka-shanduka. Iyo magidhi anoisa musaradhi nyowani, yakanyoroveswa, yakawedzerwa kune zvinonaka muto. MuUK icho chinhu chakajairika chemasangweji anoshandiswa panguva ye5 o'clock.

kabichi

Muzvinafundo anonzi TOP 7 anonyanya kubatsira miriwo nemiriwo

Iyo ine indole-3-carboxylic acid, inova ine simba antioxidant inoitisa chiropa detoxification, uye semhedzisiro, kuburitswa kwehupfu. Kugara uchidya chiChinese kabichi uye zvimwe zvinoroverera kunonoka kwehupenyu kukwegura maitiro. Pamusoro pezvo, vhitamini A pamwechete naD zvinoita kuti ganda rive rakachena uye riine hutano.

Uye kusanganiswa kweChinese kabichi uye cucumber (sulfur + silicon) inomutsa kukura kwebvudzi uye inodzivirira kurasikirwa kwavo. Asi inofanirwa kuve neinenge katatu pavhiki.

chard

Muzvinafundo anonzi TOP 7 anonyanya kubatsira miriwo nemiriwo

Mashizha eGreen ane hupfumi hwakanyanya (kunyanya carotene), shuga, mapuroteni, uye mamineral salts. Iko kuwedzera kwevhitamini K kunopa kuchenesa ropa uye kunovimbisa kugara kuchidziya. Iyo yakakwira macalcium mune yakasvibira mashizha inobatsira kusimbisa mazino nemapfupa uye ayoni ndiko kudzivirira kweanemia.

Chard ine fiber uye yepepuru acid, iyo inomisikidza huwandu hweshuga yeropa, saka chirwere cheshuga chard inoratidza uye yakasarudzika inorwisa kenza zvimiro mhedzisiro yezvikamu zvepamusoro zveantioxidants. Uye zvakare, mashizha echard anowedzera chiitiko chehuropi, inoshanda kune akajairika maonero, akanaka kune moyo nemidziyo yeropa.

Beet magidhi

Muzvinafundo anonzi TOP 7 anonyanya kubatsira miriwo nemiriwo

Mhosva apo misoro yakakosha kupfuura midzi. Kunobva simbi pakati pezvigadzirwa zvezvirimwa ndeyechipiri kune nyemba. Wedzera kune iyi beta-carotene (zvinoenderana nehutano hweziso uye kunyanya retina), calcium, uye magnesium - usamborasa zvimiso pakubika. Uye inobatsira zvakakwana kudzikamisa hurongwa hwetsinga - cherechedza mumamiriro ezvinhu anonetsa.

Muchivharo "Art of cooking", yakanyorwa muzana ramakore rekutanga AD, mubiki wechiGiriki akagovana beet "muchero wepingi", uyo wakawedzerwa kune muto (prototype yemuto) nemashizha anodyiwa nemasitadhi nebhotoro

sipinachi

Muzvinafundo anonzi TOP 7 anonyanya kubatsira miriwo nemiriwo

Sipinachi inosanganisira akawanda mavitamini (mavitamini C, E, PP, provitamin a, b mavitamini, vhitamini H) uye inoteedzera zvinhu (calcium, phosphorus, potasium, magnesium, iron, selenium, nezvimwewo). Sipinachi chinhu chakadzika-koriori chigadzirwa, saka zvinongodiwa kune avo vari kudya. Uye zvakare, sipinashi ine zvakawanda zveprotein uye zvine hutano fiber.

Kuchengeta sipinashi yakakwira masimbi esimbi mukubika, gara uchiwedzera vhiniga kana jisi remonimu.

Chicory

Muzvinafundo anonzi TOP 7 anonyanya kubatsira miriwo nemiriwo

Inongova nechinguva chidiki: kune 7% yeinokosha zuva nezuva selenium, manganese, phosphorus, potasium, nezvimwe zvicherwa. Chicory inogona kukanganisa huwandu hwehomoni dzebonde. Uye zvakadaro iine oligosaccharides mumukaka wemunhu wemukaka. Iyo saladhi ichawana yakanaka yakanaka inonaka.

Lettuce

Muzvinafundo anonzi TOP 7 anonyanya kubatsira miriwo nemiriwo

Iceberg lettuce yairimwa muIjipita Yekare, kutanga kwemafuta nembeu, uye ipapo chete nekuda kwemashizha anodyiwa ane hutano.

20% yaro inogadzirwa nemapuroteni zvichitorera izvo, mune slang vekuWestern nutritionists, vakawana zita remadunhurirwa rekuti "gorilla" pakati pegirini. Dhayeti fiber yeletisi inobatsira kudzora kugaya uye, kwete chete kurasikirwa nehuremu asiwo kugadzirisa mhedzisiro yakanaka pane zviyero munguva refu.

Chinhu chinonakidza chekuti iyi rondedzero yesimba haina kuwana michero mitanhatu nemiriwo: raspberries, tangerines, cranberries, gariki, hanyanisi, uye mablackberries. Asi kunyangwe izvi, zvese zvine huwandu hwakawanda hwevitamin nemaminerari, kunyange hazvo, maererano nechidzidzo chacho, chisina kupfuma zvakanyanya muzvinovaka muviri.

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