Pfungwa yekudya kwemavara ndeyeDavid Heber. Mubhuku "Ndeupi mutema wako kudya?", Anoparadzanisa zvokudya mumapoka emarudzi:
- Zvigadzirwa zvakatsvukuru (tomate, mavhenekoni, mazambiringa matsvuku). Vakapfuma muLycopene, kuderedza ngozi yekenza.
- Zvipfeko-zvitsvuku zvinogadzirwa (mazambiringa, waini tsvuku, blubhebheri, strawberries, eggplants, apulo tsvuku). Iine anthocyanins, chengetedza basa remwoyo.
- Orange zvigadzirwa (carrots, mangoes, maphupu, mbatata). Vakapfuma muA uye B-carotene. Kuvandudza kushamwaridzana kwemafoni, chiratidzo, kudzivirira kuitika kwekenza.
- Orange-yellow michina (machero, tangerines, papaya, nectarines). Izvo zvine vitamini C. Dzinodzivirira masero emuviri, anobatsira metabolism, kuwedzera kuwedzerwa kwesimbi.
- Muchero-michero yemichero (sipinashi, miriwo yakasiyana-siyana, gorosi, ruvara rwegorosi, avocado). Rich mu lutein. Kukurudzira utano hweziso uye kuderedza ngozi yehutachiona.
- Zvigadzirwa zveGreen (leaf cabbage, broccoli, white cabbage uye kuBrussels). Shandisai muropa rechiropa rinobudisa zvinhu zvinogona kuparadza masero emukenza.
- Zvigadzirwa zvakachena uye zvitsvuku (anyanisi, garlic, celery, white wine). Rich
flavonoids, chengetedza membrane yesero.
Zuva rimwe nerimwe, kudya kunogona kutarirwa kune mamwe mavara, kuronga zuva remazuva, marangi kana zuva rakatema.
Pazuva, David Heber anorayira kudya 7 servings yemichero nemiriwo. Rimwe kushumira imwe kapu yemiriwo yakasvibirira kana hafu yekapu yemichero kana yemiriwo yakabikwa. Nezvavanobvumirwa kusonganisa?
"Hungu" uye "Kwete" mhuka yekudya
- Hongu: soya, huku, mahombekombe, mazai emakungwa asina kukwana, mazai mavara, michero, miriwo, maorivhi, maorivhi, marimu, nyemba.
- Aiwa: mafuta nyama, mazai evha, boroti, margarine, masipi, trans mafuta.