1 - Blueberries Ndeyekutanga Antioxidant
Kumbira vadzidzisi vashanu vezvokudya kuti vakwanise kupa urongwa hwevadadi vavo "superfoods," uye migumisiro yacho ichasiyana-asi iyo ichabatana zvakare. Ichi chikonzero chikafu chimwe nechimwe chinopa chimwe chinhu chakasiyana uye chakakosha zvikuru kumutambo unoshanda.
Chimwe chikafu pane urongwa chingangodaro chiri pfuma yakawanda yemapuroteni kana fiber, asi inopera inoshaya mavitamini nemaminera. Imwe michero yakawanda inogona kutakurwa nechirwere-kurwisa antioxidants, asi kunyanya kusina mapuroteni. Ndicho chikonzero nyanzvi dzinoti kudya zvakasiyana-siyana zvezvokudya zvine simba ndiyo nzira yakanakisisa yekuita kuti hutano hwakanaka. Edza uye udye zvokudya zvinotevera zuva rega rega, uye uchatarisa pamusoro pebhokisi rimwe nerimwe rekudya.
Tora blueberries, somuenzaniso. Mune chidzidzo chezvibereko zvinowanikwa pamwe nemiriwo, blubhebheri rine zvimwe zvinokonzera antioxidants kupfuura makumi mana emakwikwi avo. Izvi zvinogadzira berry risingaverengeki kumusoro kwerwendo rwekuchengetedza chirwere, chirwere chemwoyo, kuora mwoyo, uye macular degeneration.
Blueberries inodzivirirawo zvirwere zvinokonzera urinary, nekuda kwe antioxidant epicatechins. Epicatechins kudzivirira mabhakitiriya kuti asanamatira kumusvingo. Mafuta e-blueberries akakurawo mumvura , achipa hydration kune ganda uye masero emuviri.
Kudya hafu yekapu ye blueberries inogutsa michero imwe nemiriwo inoshumira zuva nezuva.
2 - Oats ye Fiber Intake
Oats yakakwirira mumusanganiswa uye inokonzerwa nekuderedza kushanda kweropa uye kuwanda kwehushutera. Oats iyakanaka yemakinhydrate , uye ivo vakapfuma mu beta-glucan. Beta-glucan isimba yakasanganiswa yakasimba inobatsira kuderedza kudya kwehuga uye kuchengetedza mazinga ega shuga pasi pesimba.
Oats ihwowo chinhu chakakura chepuroteni yemichero inobatsira kubatsira nemisimba kukura nekugadzirisa. Nhengo imwe neimwe yekapu inoshumira inopa ma gramu 10, uye zvidzidzo zvakawanda zvakaratidza kudya oatmeal kunoderedza ngozi yechirwere chemoyo.
Simba zuva rako uye muviri wako uine ndiro yehuti-uye kudya kwekudya kunze kwega , iyo inofanirwa kutanga-kana shure kwekudya .
3 - Apple izuva Inoita kuti Chiremba aende
Tsvakurudzo inogona kusimbisa kuti " apuro zuva rinochengetedza chiremba kure." Maapulo izvokudya zvinotakurwa ne antioxidants quercetin uye catechin. Quercetin uye catechin kudzivirira masero edu uye kubatsira kuderedza ngozi yekenza uye chirwere chemwoyo. Cherechedza: Unogona kuwana huwandu hwezvimiti uye michina nekudya ganda.
Iyo apulo uye ganda zvakakwirira pane fiber kupfuura zvimwe zvakawanda zvezvibereko, izvo zvinogona kubatsira nekurema kwekure nekuvandudza satiety. Maapuro anobata zvinonaka, anozadza, uye anopa simba mukuwedzera kune zvinotyisa zvehutano hwehutano.
Iyo apuro yakava "itsva-kudya" itsva yehutano.
4 - Green Tea Inowedzera Metabolism
Green tea ine simba rema antioxidants. Maitiro ayo antioxidant anoratidzwa kuti akareba kudarika ayo akayerwa mumichero nemiriwo.
Green tea ine maitiro akareba e-catechin, an antioxidant anoratidzwa kuti abatsire kudzivirira masero muviri. Catechin inoratidzirwa kuderedza kupisa mumuviri. Kuvhiringidza kunonzi kunobatsira kune zvirwere uye kurwara. Izvi zvinorwisa antioxidant zvinoratidzwa kuderedza kuwedzerwa kweropa uye kuderedza chirwere chemwoyo.
Green tea yakaratidzawo kuti inobatsira kugadzirisa maumbirwo emakiti akabatanidzwa neAlzheimer's disease. Zvimwe zvirwere zvoutano zvinosanganisira kuwedzera kwemetabolism yekurema kuora.
Kunakidzwa neti yepamusoro yakangova yakanaka-ingoyeukei kuti murichengetedze.
5 - Ground Flaxseeds Kuderedza Kuputika
Majekesheni haasi kungova chete mazano eti fiber asiwo akatakurwa ne alpha-linolenic acid. Alpha-linolenic acid ndiyo inokosha mafuta asidi inoratidzwa kuderedza kupisa mumuviri. Flaxseeds inewo lignans. Lignans rudzi rwemiti inomera inozivikanwa se polyphenols. Izvi zvinokonzera kuderedzwa kwemari yemamwe makondomu anokonzerwa nehommone.
Zvimwe zvinopesana nokuvhiringidza kwemafuta efikisi zvakabatsira mazino nemapfuma. Ground flax ndiyo inonyanya kugadzirisa fiber uye inobatsira kuderedza zvinetso zvekudya. Chikafu chinokonzera michina uye chibereko chakawanda chemafuta ane utano.
Flax iyi inoshamisa inotyisa yakazara yemaminerari, inoshamisa mafuta akawanda acids, uye mapuroteni anoshanda. Utano hwehutano hunowanikwa apo mbeu yose yefrikisi yakaiswa pasi zvakasiyana iyo inobuda yakangofanana neyakapinda.
6 - Yogurt Inovandudza Gut Bakteria
Yogurt inozivikanwa nokuda kweprobiotic yayo kana kuti inorarama mabhakitiriya anobatsira. Yogurt inoratidzirwa kuderedza kukura kwebhakitiriya inokuvadza munharaunda yekudya. Iyo inobatsirawo kuchengetedza zvakasimba ph inhengo mumuviri.
Kudya yogurt kunoratidzirwa kuwedzera masimba edu ezvirwere uye kunodzivirira zvirwere zvakadai sekenza. Zvirongwa zveprobiotics zvinogona kubatsira nemukati mbiriso zvirwere, chirwere chinokonzera chirwere chechirwere, zvironda, uye urinary zvirwere.
Yogurt inowanzonziwo guru remapfupa-kuvaka calcium uye pr otein . Haasi yose yogurts yakasikwa yakaenzana. Tarisa kutsvaga "mararamiro anorarama uye anoshanda" kuti ave nechokwadi kuti rine probiotics. Inokurudzirwawo kuti iparadze mbeu dzakasiyana-siyana.
7 - Broccoli Ndiyo Mambo Anosingaviriki
Broccoli, a cruciferous carbohydrate imwe yezvinyorwa zvine simba zvikuru zvinopisa mishonga muzvokudya zvedu. Broccoli inodzivirira muviri wedu kurwisana nekenza uye mapoka ari pamusoro pehuwandu hwezvokudya.
Broccoli inopa huwandu hwezvokudya zvakakwana nebhasika yepamusoro. Ndiyo mishonga yakawanda-yakawanda yemidziyo yemafuta. Tsvakurudzo yakanyora broccoli mambo wekudzivirira kenza. Kutsvakurudza kwakaratidza sulfur makundi mugarccoli chiratidzo chemajini edu kuwedzera kukura kwekudzikisa maitiro enzyme. Izvo ma enzyme zvinogona kurwisa kenza-inokonzera mishonga.
Mukuwedzera, broccoli inowedzerawo maitiro ezvirwere zvemuviri, inotsigira utano hwemwoyo, inovaka mapfupa, uye inorwisana nehutachiona hwekuzvarwa.
8 - Mafuta eOrive yeMoyo Yeutano
Mafuta omuorivhi anoonekwa sezvokudya zvine utano mafuta anoratidzwa kuti aderedze ngozi yechirwere chemoyo. Mafuta makuru anowanikwa mumafuta emuorivhi ndiyo monounsaturated fatty acids (MUFAs). MUFAs zvakaratidzwa kuderedza cholesterol yose uye kubatsira kubatsiridza kuvhara ropa.
Mafuta omuorivhi ave achibatanidza kuderedzwa kwezinga re insulini, kutarisa shuga yeropa. Kutsvakurudza kwakaratidza kubatsira kukuru kune avo vane chirwere cheshuga chechipiri.
Mafuta omuorivhi ari kuputika nema antioxidants anonzi phenols akabatanidzwa nekudzivirira kwekutsvalasol buildup mune arteri masvingo. Tarisa "mhandara," "mhandara," kana kuti "inotonhorera" maorivhi emuorivhi wehutano hwakanakisisa.
Nhamba yakakurudzirwa imwe yepuniki zuva rega rega kuti kukohwa moyo-utano hwakabatsirika.
9 - Mahesheni Ndeyekudya Zvokudya
Nyemba inonyanya kugadzirisa inogadzirisa fiber uye yakanaka carbohydrate kuti idye zuva nezuva. Simba rakasvibiswa rinobatsira mwoyo nekuchera cholesterol usati wawana mukana wokunamatira kumusvingo weiyo. Cholesterol inobva yabviswa kuburikidza nemabasa emuviri. Zvidzidzo zvinoratidza kudya fiber yakanyanyisa kunogona kuderedza cholesterol yakazara kubva pa10 kusvika ku15 muzana uye inobatanidzwa nekuderedza chirwere chemwoyo.
Nyuchi dzakasviba dzine anthocyanins, antioxidant makemikari anoratidzwa kuvandudza uropi hunoita. Izvo zvine purogiramu yakakwirira yemaprotini asi inofanira kusanganiswa nechibage chakadai sejisi tsvuku kuti igadzire "purogiramu yakakwana".
Nhairi dzakawanda kudarika "chibereko chemimhanzi," uye mararamiro ehutano angangodarika rwiyo.
10 - Cinnamon Is Healing Spice
Cinnamon yave imwe yemasimba anoporesa kuporesa zvinonhuwira zvinotakura zvikamu zvepa superfood. Zvidzidzo zvakabatanidza sinamoni yekuvandudza shuga yevanhu muvanhu vane chirwere cheshuga.
Cinnamon inoratidzwawo kuti ine antibacterial, anti-parasitic, uye anti-fungal properties.
Cinnamon yakakwirirawo mumanganese, simbi, calcium, uye fiber zvose zvinobatsira mumuviri. Utano hunobatsira huno hupenzi hunoramba huchiratidzwa kuburikidza nekudzidzira hunoenderera mberi asi hwakagara uchishandiswa mumishonga yemagariro.
Zvinonakidza kuwana mishonga yeinamoni yakakura kudarika pee pie uye cider spiced kune zvakanakisisa zvehutano hwehutano hwako.
> Sources:
> Alzheimer's.net Memory Kuwedzera Superfoods Dzinorwisa Alzheimer's. 2013.
> Di Noia J. Defining Powerhouse Zvibereko nemiriwo: Kuwedzera kwehuwandu hweMvura. Prev Chronic Dis . 2014; 11: 130390.
> Garelnabi M, Mahini H, Wilson T. Quercetin kudya nekokuita muviri kunogadzirisa lipoprotein metabolism uye kunoderedza maitiro eatrosclerosis. Nyaya yeInternational Society of Sports Nutrition. 2014; 11: 22.