Kudya zvine hutano kwakakosha kune wese munhu, uye zvingave zvakanaka kuti unzwisise zvekuisa mundiro yako. Kune mukadzi, zvakakosha kutarisa kuenzana kwakadaro kwevhithamini nemaminerari kuitira kuti hurongwa hwehomoni huve hwakarongeka, uye uremu hauwanikwi nekukurumidza.
Oatmeal
Haisi pfungwa yakaipa kutanga zuva rako nendiro ye oatmeal porridge. Oatmeal yakapfuma mune zvinovaka muviri zvinobatsira moyo kushanda nenzira kwayo, kunatsiridza kushanda kwegastrointestinal turakiti, uye kugarisa BP. Oatmeal ine vhitamini B6 yakawanda, iyo inogadzirisa mafungiro panguva yePMS. Kuumbwa kwe oatmeal kunosanganisira folic acid. Izvo zvakakosha kumukadzi wese panguva yekuzvitakura, padanho rekugadzirira uye mushure mekuzvarwa kwemwana.
Salmon
Hove dzvuku dzakapfuma muOmega-3 fatty acids, iyo inovandudza mafungiro uye kuderedza mazinga ekushushikana. Salmon zvakare yakapfuma mune iron, kushayikwa kwayo kunokanganisa zvakanyanya kudya kwakanaka kwemunhu wese. Hove dzvuku ndeyezvigadzirwa zvekudya, uye huremu hwemazuva ose hwakakosha zvikuru pakuzviremekedza kwemukadzi.
Mbeu dzefilakisi
Mbeu yeFlax zvakare inowana Omega-3 fatty acids, inodzivirira kenza yemazamu, zvirwere zvemoyo. Flax inewo anti-inflammatory properties, inobatsira kudya, inoderedza mutoro padumbu. Unogona kushandisa mhodzi nekudzisanganisa nesmoothies kana kuwedzera kune porridge yaunofarira.
sipinachi
Sipinachi ine huwandu hukuru hwemaminerari nemavhitamini, kusanganisira magnesium. Inoderedza marwadzo panguva yePMS, inoderedza kunzwisiswa kwezvipembenene zvemammary, inogadzirisa basa remudumbu, uyewo inovandudza mafungiro uye inodzikamisa manzwiro ane hasha.
madomasi
Iyo tomato ine ruvara rutsvuku nekuda kwechisikigo pigment lycopene, iyo inewo maitiro akanaka pamafungiro uye hupenyu hwemukadzi. Masayendisiti anoti lycopene inodzivirira gomarara rezamu uye inovandudza kushanda kwemoyo netsinga.
Cranberry
Kufanana nematomatisi, cranberries inoderedza njodzi yezvirwere zvemoyo uye inobvisa mukana wekenza yemazamu. Uyezve, cranberries chishandiso chakanaka chekudzivirira uye kuwedzera kurapwa kwehutachiona hweiyo genitourinary system.
Walnuts
Nutritionists vanotenda kuti walnuts inoita basa rakakosha mukuderedza njodzi yekushayikwa kwesimbi anemia. Pamusana pezvakagadzirwa nemafuta acids, antioxidants uye phytosterols mavari, walnuts inovandudza hutano hwemapfupa, inodzivirira kukura kweArthritis uye kuora mwoyo kwemwaka. Nuts zvakare akapfuma mu calcium, magnesium uye folic acid.
mukaka
Kushaikwa kweCalcium hakuna munhu, kunyanya vakadzi, saka mukaka unosungirwa mukudya kweumwe neumwe wavo pazera ripi neripi. Mukubatana nechiedza chezuva, mukaka ndiyo yakanakisisa yekudzivirira osteoporosis. Ichowo chikamu chekuwedzera cheprotein, iyo inobatsira mukurwisana nekurema kwakanyanya.