Miriwo chikamu chakakosha chekudya kwemuriwo. Izvo zvine akawanda ezvikafu uye fiber. Dzinofanirwa kudyiwa zvishanu kusvika papfumbamwe pazuva kuti dzisimbaradze kurwisa zvirwere zvakaita segomarara, chirwere chemoyo neshuga. Ndeapi muriwo ane hutano zvakanyanya kudyiwa?
madomasi
Kunyange zvazvo matomatisi ari muchero, anodyiwa semuriwo. Yakapfuma mulycopene, iyi bhora dzvuku rakanaka rinozivikanwa nekugona kurwisa cancer. Madomasi akazara nemavhitamini kubva kuA kusvika kuK, anobatsira kudzora BP uye kuderedza mahara radicals mumuviri.
2. Broccoli
Zvikafu zvishoma zvichienzaniswa ne broccoli nekugona kwayo kurwisa zvirwere. Muriwo wecruciferous uyu wakapfuma mune antioxidants inoderedza njodzi yemudumbu, yemapapu, uye rectal cancer. Nekuda kweiyo yakakwira ye beta-carotene, vhitamini C uye folic acid, inowedzera kusadzivirirwa kune dzihwa uye furu.
3. Brussels inomera
Iyi miriwo midiki yakasvibirira inonyanya kukosha mukudya kwevakadzi vane nhumbu nekuti ine folic acid uye vhitamini B, iyo inodzivirira neural tube defects. Miti yeBrussels inewo mavitamini C uye K, fiber, potassium, uye omega-3 fatty acids.
4. Karoti
Orange chishamiso chakanakira maziso, ganda uye bvudzi. Karoti ndiyo yakanakisa sosi yakakosha ye antioxidants yakadai sevhitamini A. Pamusana pehuwandu hwehuwandu hwevhitamini C, karoti ichadzivirira hurongwa hwemwoyo kubva kune zvirwere.
5. Manhanga
Mhuri yemanhanga ine anti-inflammatory properties nekuda kwevhitamini C yayo uye beta-carotene. Dzungu (pamwe nesquash uye zucchini) inobatsira kurapa asima, osteoarthritis, uye rheumatoid arthritis. Pumpkin zvakare yakapfuma mu potassium, magnesium uye fiber.
6. Mbatatisi
Iyi midzi yemiriwo ine akawanda e-anti-cancer zvinhu zvakadai sevhitamini A, C uye manganese. Iri zvakare sosi yakanaka yefiber nesimbi, izvo zvinopa muviri simba uye kubatsira kugadzirisa kugaya.
7. Bhinzi
Muriwo uyu wakanakira moyo, eggplant yakapfuma mune antioxidants, semuenzaniso, ine nasunin, chinhu chakasarudzika chinodzivirira masero ehuropi kubva mukukuvadzwa. Vatsvagiri vanotenda kuti nekuda kweyakanyanya potassium uye fiber zvirimo, eggplant inogona kuderedza njodzi yesitiroko uye dementia.
8. Mhiripiri inotapira
Chero zvaunofarira - tsvuku, orenji kana yero, mhiripiri inotapira ine zvinhu zvinobatsira zvemoyo. Aya ndiwo lycopene uye folic acid. Kushandiswa kwezuva nezuva kwepepper inotapira kunoderedza njodzi yemapapu, colon, dundira, uye pancreatic cancer.
9. Sipinachi
Ichi chigadzirwa chakapfuma mu chlorophyll uye chine anenge ese anozivikanwa mavhitamini nemamineral. Kudya kwakanyanya muspinachi kunodzivirira gomarara remukoloni, arthritis, uye osteoporosis.
10. Kukotama
Kunyange zvazvo iine kunhuhwirira kwakashata, inofanirwa-kuve nayo kune vanhu vanotambura (kana kuti vari pangozi yekuvandudza) osteoporosis. Ichokwadi ndechokuti hanyanisi ine peptide yakawanda, iyo inoderedza kurasikirwa kwe calcium mumuviri. Hanyanisi inobatsirawo mukurwisa chirwere chemoyo neshuga nekuda kwehuwandu hwayo hwevitamin C nefolic acid.