Kuchengetedza
Iyo oleic acid mumuchero uyu, iyo yakapfuma mu "yakanaka" mafuta, inovandudza cholesterol mazinga. Panguva imwecheteyo, potassium uye folic acids inoderedza njodzi yesitiroko uye kurwisa kwemoyo. Avocados ndiyo yakanakisa sarudzo yezvidyo zvinonaka. Cheka avocado womwaya nemunyu wegungwa kuitira chikafu chemasikati chakanakisa. Avocado cubes inogona kuwedzerwa kune calcium-rich coleslaw.
Blueberries
Wakambozvibvunza here kuti nei iyi superberry ine yakadzika bhuruu ruvara? Izvo zvinokonzerwa neflavonoids, antioxidants inorwisa radicals yemahara inokonzera chirwere chemwoyo, kenza, osteoporosis, uye chirwere cheAlzheimer. Blueberries inogona kunongedza chikafu chemangwanani nekungozvikanda mu soy yogurt kana oatmeal. Mufaro wakasiyana-siyana ndewekudya zvichangobva kutangwa blueberries zvakananga kubva mudengu. Dzimwe nguva kuwedzera mablueberries kumamuffin uye mapakeke ndiyo imwe nzira iyo inovaka muviri inorema inopinda mukudya, asi ine hutano uye yakangonaka imwe nzira ndeyekugadzira kumba bhururu popsicles!
Garlic
Iyi yekuchenesa immune system inozvirumbidza zvimwe zviviri zvakanaka. Garlic yakapfuma mumisanganiswa yesarufa inobatsira kudzivirira zvirwere zvinotapukira, chirwere chemoyo, uye kuwedzera cholesterol. Imwe rubatsiro rwehutano hwegariki ndiko kuravira kwayo. Kurwisana kwegoriki kunoshanda mukurwisa mabhakitiriya, chirwere chichachengetwa parutivi, kunyanya kana garlic yakasvibirira ichidyiwa. Kune avo vasina kugadzirira kutsenga clove mbishi, unogona kuwedzera diced garlic kune marinades uye sosi, soups uye salads.
nyemba
Vakuru nevechiri kuyaruka vanodya bhinzi vane 23 muzana vashoma mukana wekuve nechiuno chakakura zvichienzaniswa nevanhu vasingambodyi bhinzi, saka chengetedza chigadzirwa ichi chemashiripiti! Soluble fiber inobatsira kugaya system uye inochengeta cholesterol mazinga. Potassium inobatsira kuderedza BP, nepo folic acid inotsigira utano hwemwoyo. Bean puree inogona kushandiswa kugadzira muto wakakora. Chitsama chebhinzi nhema chinotaridzika zvakanaka musaladhi. Bhinzi dzinofamba zvakanaka nemamwe ma legumes uye nemupunga.
Mbambaira
Kana iwe waifunga kuti mbatatisi inhengo dzakaputirwa neshuga dzemhuri yenightshade, waifunga zvisiri izvo. Iyi miriwo inoshamisa ine hutano ine zvimwe zvakawanda zvakafanana nemakarotsi. Ruvara rweorenji rwakajeka rwembatatisi inotapira imhaka yehuwandu hwayo hwebeta-carotene, iyo inozivikanwa kukurudzira ganda, ziso, uye hutano hwemoyo. Sweet mbatatisi chinhu chakanakisa chekudya kwezvirimwa chero nguva yegore. Inogona kushandiswa se puree pamwe chete ne tofu kana lentils.
Walnuts
Kana iwe uchitsvaga chikafu chakapfuma mualpha-linoleic acid, polyunsaturated fatty acid kuchengetedza moyo wako uine hutano uye kubatsira uropi hwako kushanda zvakanaka, walnuts ndiyo yako yakanyanya kubheja. Walnuts zvakare akanakira maererano nemafuta acid ratio uye ari nyore kuisa mukudya kwako kwezuva nezuva. Inogona kuwedzerwa kune soy yoghurts kana zviyo panguva yekudya kwemangwanani, kana kugochwa uye kusanganiswa nesaradi yemiriwo mutsva panguva yemasikati. Kana kuravira kwemarnuts kuchiita sekusingafadzi kwauri, edza kuishandisa kugadzira vegan parmesan, uko kunhuhwirira kwenzungu kunonyanya kuvharwa nezvimwe zvinongedzo uye mwaka. Iyi inzira yechokwadi yekuwana iyo yakakosha omega-3s uye inonaka yepadivi dish yekudya kwakawanda. Liz Miller, 2014