Tan pasina kutsva? Izvi zvinogoneka kuburikidza nekudya, "nokuti ganda rakagadzirirwa kubva mukati", anodaro Maxime Mésségué, dietitian-nutritionist. "Huwandu hwemvura hunoenderana neokisijeni yemazuva ese inoumba maitiro ekutanga usati waisa ganda rako kuzuva pasina kurikuvadza. Asi zvakakoshawo kukurudzira kudya kwakapfuma mu carotenoids, mavitamini uye omega 3. Kubatsira kwavo? "Vanounza ruvara rwakajeka paganda, vanochipa kushanduka kukuru uye vane antioxidant properties," anotsanangura kudaro. Izvi zvinovaka muviri zvinowanikwa mumiriwo mitsva, yemwaka, mamwe mafuta emiriwo uye hove dzine mafuta.
Ndiro ine mavara mazhinji
Carotenoids, yero kana orenji pigments, iripo mumiti yakawanda. Zviri nyore kutorwa nemuviri, zvine beta-carotene, pigment vhitamini A. “Mumichero nemiriwo, mune zvinopfuura 600. Kuwedzera kumavhitamini nemafiibha zvaanopa kumuviri wedu, zvinoita kuti ganda risave nemavara. Sebhonasi, vane simba antioxidants, ”anotsanangura Maxime Mésségué.
Mahara radicals: muvengi n ° 1
Inotarisira kuchembera kwematishu uye kutaridzika kwemakwinya, mahara radicals ndivo vavengi veganda. Kusangana nezuva kunokurudzira kuwanda kwavo. “Ichi ndicho chikonzero nei zvakakosha kuti upe humbowo kune carotenoids mukudya kwako! Kusanganiswa nevhitamini C, iyo inowanikwa zvakanyanya mumichero yezhizha nemiriwo senge peach, melon kana manwiwa, uye inodzivirira mhedzisiro yemahara radicals, "anoenderera mberi nyanzvi yezvekudya. Ndiro ine mavara, zvikafu zvinoputika nekutsva: iyi ndiyo kiyi yekutsvuka kwakanaka.
Izvo zvitanhatu zvekudya zvekusarudza kune yakakura tan!
Muvhidhiyo: 6 chikafu chepamusoro tan
The courgette
Ganda re zucchini rinonyanya kupfuma mu carotenoids! Saka, usaipepere usati waibika. Pakati pemiti yemichero yezhizha, zucchini inodyiwa isina kubikwa, yakabikwa kana yakabikwa. Kuti uchengetedze zvakanyanya sezvinobvira mavhitaminzi ayo A, B, C, shandisa iri mbishi zviri nani. Sei? 'Kana' Chii? Yakagayiwa musaladhi ine muto weremoni, miriwo mitsva uye pink berries.
Tomato
Yakapfuma mu lycopene, domatisi inzvimbo yakanaka kwazvo yevhitamini C, provitamin A uye vhitamini E. Izvi zvinoipa zvakanyanya antioxidant zvinhu. Tsvuku, yero, dema kana orenji, madomasi miriwo inoratidzwa muzhizha slimming menyu. Gazpachos, carpaccios, coulis, madomasi akagochwa kana akaiswa pasi… Zviri nyore kunakirwa nematomatisi emwaka. Mafuta emuorivhi akanaka ekuwedzera, pini yemunyu, mashizha mashoma ebasil uye wapedza!
The watermelon
Lycopene, ine watermelon, chikamu chemhuri huru ye carotenoids. Iyi pigment inodzivirira masero uye inoderedza mahara radicals. Uye inotonyanya kunyudzwa kana ichidyiwa nemafuta. Tanga kushamwaridzana kusingatarisirwi kwemunyu nemanwiwa! Pfungwa yakanaka: watermelon, mint, feta, mhiripiri uye mafuta omuorivhi. Zvekunaka kwako, bheja mafuta emuriwo semafuta omuorivhi mafuta emuorivhi kana mbeu.
Mbambaira
Orange tuber, mbatatisi yakapfuma mu beta-carotene, mavhitaminzi B uye C, uye zvicherwa. Ndiyo mubatsiri akakwana kune yako tan (kunyangwe isiri tsika kuidya yakawanda muzhizha). Yakapfuma mune antioxidants, ine yakasarudzika inonaka inotapira uye inonyungudika manyorerwo. Kuti inakirwe sesadhi inotonhora kana muflans.
Zano
Munyama wemuriwo wemuchero uyu uzere nekunaka. Inopa muviri, avocado ine mavhitamini, zvicherwa uye anonzi "unsaturated" lipids, ayo akanaka kumoyo uye kugaya. Inonyorovesa, inovandudza uye inovandudza epidermis uku ichivharira mahara radicals. Kuti ikurumidze kuibva, isa mukati ndiro yesaladhi nemaapuro maviri uye kuvhara nendiro.
Sardines
Inofungidzirwa sehove ine mafuta, sardines ine zvinopfuura 10% lipids. Yakapfuma mu omega 3, iyo zvakare yakanaka sosi yevhitamini B12. Yakapfuma mune antioxidants, sardines inozivikanwa nemafuta acid uye vhitamini D zvemukati. Vanobatsira kusimbisa masero eganda akadai semackerel, herring kana salmon.
Olive mafuta
Mhandara mafuta emuorivhi anobudiswa nekutsikirira kunotonhora ane vhitamini E. Inodzivirira masero uye inononoka kufambira mberi kwemakwinya. Kunhuhwirira kwakanyanya, iyi yero-yegirini mafuta inonyanya kushandiswa mumwaka. Chengetedza kure nemhepo, chiedza uye kupisa kuti unakidzwe zvikomborero zvayo zvose.