Ganda chiratidzo chehutano hwedu uye chiratidzo chechero matambudziko nemuviri. Isu tinoedza kugadzirisa kwese kusakwana kweganda nemafuta, mafuta, masiki uye maseramu, asi kuzvimba, kutsvuka, makwenzi ekutanga - zvese izvi "kusakwana" zvinobva mukati. Naizvozvo, iwe unogara uchida kutarisisa kudya kwako. Kana chikafu chako chiine chikafu chine antioxidants, mafuta ane hutano, mvura uye zvakakosha muviri, muviri wedu neganda zvichave zvakare mune yakanakisa mamiriro.
Vatsvakurudzi vakatogumisa kuti kudya michero nemiriwo ndiyo nzira yakachengeteka uye ine utano kupfuura dzose yekurwisa mavara asina kuchena uye makwinya. Wagadzirira kupenya here? Heano mamwe emhando yepamusoro anti-kuchembera zvigadzirwa zveganda rako kupenya.
1. Bhero tsvuku
Tsvuku bhero mhiripiri ndiyo inonyanya kurwisa-kukwegura murwi nekuda kwavo kwakanyanya antioxidant zvemukati. Iyo zvakare ine yakawanda vhitamini C, chinhu chakakosha pakugadzira collagen kugadzirwa, uye ine simba carotenoids.
Carotenoids Inodyarwa pigments inoitisa iyo tsvuku, yero uye orenji mavara emichero nemiriwo. Ivo vane akasiyana anti-anogumbura zvivakwa uye anogona kubatsira kuchengetedza ganda kubva kukuvara kwezuva, kusvibiswa uye zvakatipoteredza chepfu.
Sarudza bhero mhiripiri uye riinyike muhummus sechikafu, kana kuwedzera kune saradhi nyowani.
2. Blueberries
Blueberries akapfuma mavitamini A uye C, pamwe neanopesana nekukwegura antioxidant anthocyanin - ndiye anopa blueberries yakadzika, yakanaka bhuruu ruvara. Uye iyo, zvakare, ichabatsira ganda rako kuwana yakanaka yakanaka toni.
Aya ma berries achadzivirirawo ganda kubva kune ekunze anogumbura nekusachena nekudzivirira kuzvimba uye collagen kurasikirwa.
3. Broccoli
Broccoli isimba rinopesana nekuzvimba uye anti-kukwegura mumiririri rakazara mavitamini C uye K, akasiyana antioxidants, fiber, lutein (okisijeni-ine carotenoid) uye calcium. Muviri wako unoda vhitamini C kuti ubudise collagen, iyo inopa ganda rako simba rayo uye kusimba.
Iwe unogona kudya iyo broccoli mbishi seyinokurumidza tudyo, asi pisa iyo kana uine nguva.
4. Sipinachi
Sipinachi yakakwira mumvura uye ma antioxidants ayo anobatsira kuisa muviri mumhepo. Iyo zvakare yakapfuma mune micro uye macronutrients senge magnesium uye lutein.
Iyi miriwo ine vhitamini C yakawanda, iyo, sezvatakataura, inosimudzira kugadzirwa kwecollagen kuchengetedza ganda rakasimba uye rakatsetseka. Asi hazvisi izvo zvoga. Vitamin A, iyo inowanikwawo musipinachi, inogona kusimudzira hutano, bvudzi rinopenya, nepo vhitamini K inobatsira kudzikisa kuzvimba mumasero.
5. Nzungu
Mazhinji nzungu (kunyanya maarumondi) ndiwo manyuko akanaka evhitamini E, ayo anogona kubatsira kugadzirisa zvinyama zveganda, kuchengetedza unyoro, uye kudzivirira pamwaranzi yeUV inokuvadza. Walnuts kunyange ane anti-kupisa omega-3 fatty acidsiyo inogona kubatsira kusimbisa ganda maseru membranes kune inopenya inopenya.
Wedzera nzungu kumasaradhi, zvinofadza, madhiri, kana kungozvidya. Paradzanisa husk kubva kumiti, zvisinei, sekutsvagurudza kunoratidza kuti makumi mashanu kubva muzana ema antioxidants anowanikwa mavari.
6. Avocado
Avocados akakwirira mukurwisa-kurwa unsaturated fatty acidsinosimudzira ganda rakatsetseka, rakapfava. Iyo zvakare ine zvakawanda zvakakosha zvinovaka muviri izvo zvinogona kudzivirira zvakashata mhedzisiro yekukwegura, kusanganisira mavitamini K, C, E uye A, B mavitamini, uye potasium.
7. Zviyo zveGrenade
Kubva panguva dzekare, pomegranati raishandiswa semushonga unorapa muchero. Ine huwandu hwayo hwakakura hwevhitamini C uye akasiyana akasimba antioxidants, pomegranate inogona kudzivirira maseru edu kubva kune zvinokuvadza zvemahara radicals uye kudzora kuzvimba.
Damba rinewo macompound anonzi punicalaginsizvo zvinogona kubatsira kuchengeta collagen muganda, kunonoka kudzora zviratidzo zvekukwegura.
Fwanya matamba pane sipinashi uye walnut saladi yehuwandu hwekuvandudza mhedzisiro!