Zvokudya zvega nega zvine zvigadziro zvayo, asi kuti uwedzere kuratidzira kukwanisa kwayo zvakakosha kusarudza vaviri vakarurama. Masayendisiti akawana michina yakawanda inowedzera kubatsirana kweumwe neumwe uye kupa unhu hwakanakisisa wekusangana.
Waiziva here kuti tomato ichave yakakosha kana iri pamwe nemafuta emuorivhi? Kune michina inoshanda zvakanaka, ine "shamwari." Pakupedzisira, uchiziva nezvevakadaro vaviri, hamuzovi nekutarisa kwomufaro, asiwo kubatsirwa kukuru kwemuviri. Pakati pezvakanakisisa zvinosanganiswa, munhu anofanira kusimbisa kusiyanisa kunokosha zvikuru.
1. Tomato nemafuta emuorivhi
Tandem, iyo inonyanya kuzivikanwa muchikafu cheItaly. Rimwe remafuta anonyanya kukosha mafuta omuorivhi, rakapfuma mumafuta emiriwo, rinokosha kumwoyo uye kuchengetedza huwandu hwe "healthy" cholesterol. Kuti uwedzere maropafadzo emafuta omuorivhi sewaunobata, tomato anokurudzirwa. Zvakakosha kuziva kuti mafuta emuorivhi anowedzera antioxidant basa re lycopene, iro rinowanikwa mumatare. Iyo yakanakisa ndiro, umo mune zvose zvinogadzirwa - saladi "Caprese".
2. Kuputsa uye sipinashi
Sechikamu chepinashi, pane zvinhu zvinokosha pamuviri, zvakadai seLutein uye vitamini A. Maitiro avo akakwirira anokurudzirwa nemafuta emichero, anowanikwa mune zvakawanda mu avocados. Bhonasi yakanaka ndeyokuti mhando yakadaro inobatsira chaizvo pamagetsi. Iwe unogona kuita saladhi kana kungovhenganisa zvigadzirwa mu blender kuti uite smoothies.
3. Pepururu uye mutsvuku
Iyo inowanzozivikanwa neIndia spice ye-turmeric inobatsira chaizvo nokuti ine ine simba rinopikisa antioxidant, asi inokurumidza kukurumidza uye muviri hauna nguva yekuwana zvakakosha. Kuti inonoke pasi purogiramu uye kuvandudza bioavailability ye-turmeric, inokurudzirwa kuti iyananise nemuchiri mutsvuku, umo pane piperine. Shandisa izvi zvinonhuwira pamwe chete kugadzirira ndiro dzakasiyana.
4. Wholegrain uye garlic (anyezi)
Rudo pampushki ne garlic, saka uzive kuti haisi kungofadza chete, asiwo inobatsira zvikuru, chete yekubika kubika kunotevera kubva kune-hura hwezviyo. Iine zinyorwa dzinobatsira uye simbi, asi zvinhu izvi zvinosangana nekemikemu kushanduka mumuviri, uye zvose nekuda kwezvicherwa zviripo. Kugadzirisa kushayikwa uku kunogona kuburikidza nekubatsirwa kwezvinhu zvakagadzirwa nesarufa, uye zviri mueiii nekikiki.
5. Broccoli uye tomate
Vanachiremba vanoramba vachiita tsvakurudzo kuti vawane chigadzirwa chichabatsira kuderedza ngozi yekenza. Chimwe chekuedza chaive chakavakirwa pakusarudzwa kwekudya: saka, makonzo akaparadzaniswa kuva mapoka matatu uye akaapedza nematata, broccoli uye zvinhu zvose zviri zviviri panguva imwe chete. Somugumisiro, zvigumisiro zvakaratidza kuti kusanganiswa kwemhando iyi yekakichi nematato zvakapa ku 52% kuderera kwechirwere.
6. Nyama neRomaryary
Kusvetuka kunonzi inonyanya kukuvadza nzira yekushisa kupisa, asi zvakaoma sei kuzviramba iwe kufara kwekunakidzwa nemvura yakachena uye inonhuwira. Muchiitiko ichi, pane mazano anobatsira - panguva yekutsvaira kwe nyama inokonzera ganda rinopisa re rosemary mupani, iro richabatsira kudzivirira kuumbwa kwemakemikari. Mukuwedzera, zvinonhuwira zvinotapira zvinobatsira kuvandudza uye kusiyanisa kutora nyama.
7. Ivhu rinotapira uye nyemba
Muchibage kune zvakawanda zvesimbi yezvirimwa zvinobva, asi 2-20% chete inowanikwa mumuviri. Ongororo dzakaratidza kuti kana ukabatanidza nyemba uye tsvuku tsvuku tsvuku mune imwe ndiro, umo mune zvakawanda zve ascorbic asidi, zvino unogona kuwedzera kugadzika kwesimbi, fungidzira, katanhatu. Gadzirira chikafu chinonaka, chine mwoyo uye chine utano. Izvozvo zvinogona kuwanikwa kuburikidza nekubatanidza chiropa chakazara mune iron, uye tomato.
8. Oatmeal uye juice yemarangi
Chinyamusi chinonyanya kukosha ndeye oatmeal porridge, asi kuti uwane ruzivo rwakawedzerwa kubva kune iyo zvinokurudzirwa kuisanganisa nekunyoreswa, panzvimbo yepaketwa, jisi rearangi. Uku kusanganiswa inzira yakanaka yekuchenesa muviri wehupfu, uye zvose nekuda kwekuvapo kwenhamba huru ye phenols.
9. Green tea uye pepper yakasviba
Vanhu vashomanana vakaedza ichi kunwa, nokuti kusanganiswa hakushamisi, asi tenda kubatsirwa kwaro kwakakura. Sechikamu cheiyo, pane antioxidant ine simba iyo inoratidzira zvizere zvinopisa zvayo, kushanda nepiperine, uye iri mupepuru yakasviba. Hazvina kudikanwa kunwa tete yakadaro, nokuti unogona kuishandisa se marinade, kuwedzera ginger yakawanda uye garlic.
10. Ihove dzvuku uye makabhiji ane makwenzi
Kutsvakurudza kwemasayendisiti kwakaratidza kuti pakunatsiridza kwekanamisiyumu kunobatsira vitamin D, izvo zvinoita kuti kuwanika kalmisi mumugwagwa wezvokudya uye kunowanzoita huwandu hwayo muropa. Nokuda kwechikonzero ichi zvinokurudzirwa kuita sadhidi yekakichi uye salmon. Chinhu chikuru chekudya kwemazuva ano.
11. Miti uye yogurt
Unoda kuzadza muviri nemavithamini nemaminera, saka zvinokurudzirwa kudya miriwo nokuda kwechikonzero, uye pamwechete nejhurt sauce. Zvakakosha kutora chimiro chakasvibirira-mukaka usina zvinowedzera uye dhayi. Inobatsira chaizvo pakugadzirisa chirwere uye inopa calcium, iyo inenge ichinyatsogadziriswa nefiber, iyo inowanikwa mumiriwo.
12. Leaf kabichi nemaarumondi
Iyi yemiriwo ine zvakawanda zvinobatsira vitamini K uye E, izvo zvinokosha pakuvhara muviri, kushanda zvakanaka kwemoyo, uyewo ndiko kudzivirira kenza. Aya mavhithamini akanyatsosvibiswa, saka vanoda mapaundi, somuenzaniso, tsamba yakanaka inogona kuwanikwa nemarondi, ayo ane pfuma mumafuta akawanda. Pamusoro pekakichi nemarumondi, unogona kuita chikafu chinonaka.
13. Lemon uye parsley
Mune parsley inonhuwira kune iron, iyo inokurumidza uye yakakwana yakazara mumuviri kana ichisvika ku ascorbic acid, uye yakawanda kwazvo mumarimu. Kubva kune izvozvi zviviri zvinogadzirwa unokwanisa kugadzirira cocktails dzinobatsira.
14. Chokoti yakasviba neapuro
Unoda kubika dessert inonaka uye ine utano, uye shandisa maapuro ane ruvara rutsvuku uye chokoti. Kubata kwakadaro kunonyanya kukosha kune vanhu vane matambudziko nehutano hwemwoyo. Mucheka mutsvuku weapuro ndiyo flavonoid quercetin, iyo ine anti-inflammatory properties, asi mukoti yakasviba ine cocoa, yakawanda mumakatechins - antioxidants anoderedza dambudziko rekuwedzera arteriosclerosis. Mhando mbiri idzi dzichakubatsira kurarama nemavheji aripo.
15. Zvikwata zveBrussels uye yenguruve
Nguruve haisi chibereko chinofanira kudya zuva rega rega, nokuti ine mafuta mazhinji. Panguva imwecheteyo, pane zvakawanda zvinobatsira selenium munyama yakadai, iyo inodzivisa kuve kwekenza masero. Kuti uwedzere kubudirira kwe selenium, gadzirira nyama yenguruve pamwe neBrussels mbeu dzakapfuma muzvinhu zvakasikwa.
16. Sarimoni uye garlic
Unoda kubika hove inonaka uye inonhuhwirira, wobva wawedzera garlic. Maererano nemigumisiro yezviongorori, ndiro iyi inoderedza ngozi yemwoyo uye zvirwere zvevascular. Mumapoka apo vanhu vaidya 900 mg yegarisi uye 12 gramu emafuta ehove, kuderera muhutachiona hwehushutori hwakaipa.
17. Green tea nemononi
Vakawanda vanonwa ichi kunwa chete mumapfudze, asi zviri nani kuzviita nguva dzose. Iko kusanganiswa kwetii yetii nemononi inzira yakanaka yekuwana simba, kurarama kwenguva yakareba uye kusimbisa kusagadzikana.