Panzvimbo pekushandisa mari yakawandisa pazvinhu zvinodhura zverunako zvinovimbisa kupenya “kwechisikigo,” wadii kuita chimwe chinhu chinonyatso penya ganda rako?
Hatigone kudzora zvinoitika pamuviri wehupfu hwekunze kubva munharaunda, asi isu tinokwanisa kudzora zvinoitika mukati memuviri. Uye ganda redu rinonyatsoratidza zvatino "takura" mukati medu. Ita ganda rinopenya, rinovhenekera uye ganda rine hutano zvakasikwa nekusanganisa masosi emamwe mavitamini uye mamineral mukudya kwako.
vhitamini A - vhitamini-inogadzikana vhitamini iyo inosimudzira kuumbwa kwemaseru matsva eganda. Vitamin A inogona kuwanikwa kubva kutapira, makarotsi, manhanga, mango uye hove mafuta.
Vitaminmapoka B chengetedza ganda rakatsetseka uye rakapfava. Hove ine mafuta, hove dzegungwa, miriwo yakasvibira yemashizha, nyemba, uye zviyo zvakakwana zviwanikwa zvakanaka zvevitamini B.
vhitamini C - vhitamini inonyungudika nemvura inodiwa pakugadzira collagen, iyo inochengeta ganda rakapfava uye rinodzivirira kubva pakunyongana. Vitamin C inowanikwa mumhando dzese dzekabichi, sitirobheri, michero yesitrus, matomatisi.
zen'e - chinhu chakakosha chemuviri wemuviri, chinobatsira mukuporesa kwemavanga uye maronda. Mbeu yezuva (sunflower), hove dzegungwa (kunyanya maoyster), howa, uye zviyo zvakakwana zvinokupa zinc yakakwana.
Antioxidants - Kutinhira kwemahara radicals mumuviri, izvo zvinomutsa kukwegura kweganda. Chikafu chakapfuma muma antioxidants chinosanganisira bhuruu bhabheri, raspberries, acai uye goji majiroji, green tii, uye cocoa bhinzi.
Mafuta acids omega-3, omega-6 uye omega-9 kuderedza kuzvimba, kukurudzira kukura kwesero. Makotape, makokonati uye mafuta ekokonati, maorivhi nemafuta emuorivhi, hove ine oiri, nzungu uye mhodzi (kunyanya walnuts, mbeu dzechia, uye sesame / tahini) manyuko akanaka emafuta anobatsira acids ayo anobatsira ganda rako kupenya.
Sanganisa izvi zvekudya muchikafu chako uye uchakurumidza kuona shanduko kumeso kwako.