1 - Yummy Superfoods Kuti Uchenese Muviri Wako
Mitumbi yedu inopedza simba uye inopedza kudya uye zvakatipoteredza zvisikwa zuva rega rega. Zvimwe zvokudya zvinogona kutsigira, kana kutokurumidza kushanda, nekupa mavitamini, antioxidants , maminera, anokosha mafuta anodi , fiber nezvimwewo zvinovaka muviri.
Kana iwe uchida kuvandudza mararamiro ako, ipai idzi superfoods kuedza.
2 - Pomegranate
Zvipe iwe unhu hunopesana nehunotivonididity! Mapomegranati akazara ne anthocyanins, rudzi rwe antioxidant runopa mbeu mbeu yakadzika, tsvuku. Zvinogoneka kuti anthocyanins inogona kudzivirira DNA kukuvara nekuputika uye kuderedza dambudziko rehutano hwepfungwa, utachiona, kenza, uye chirwere cheshuga. Kutsvakurudza kwepakutanga kunoratidza kuti vanogonawo kubatsira kunonoka kukwegura kweganda nekudzikisa kuderera kweganda regorgen ne elastin fibers.
Nzira Dzakanaka Kuti Ufare
Mbeu inonamatira, inotapira-tart inogona kuwedzerwa kune saladhi kana kusaswa pamusoro pekudya kwekudya kwemanheru. Iwe unogonawo kuvaita sehove. Kana iwe usingakwanisi kuwana mbeu, edza kuwedzera kuputika kwemafuta emapomegranate juice kunwa mvura kuti igadzire ruvara uye kukubatsira kuti uwedzere kudya kwako kwemvura. Ingova nechokwadi kuti haufaniri kudarika - yakawanda yemapomegranate juice ine mikana yekubatana nemishonga yakawanda.
3 - Arugula
Chikafu chekudya muMediterranean kubika, arugula rudzi rwe cruciferous yemiti (yakafanana ne broccoli, kale, uye watercress) ine mishonga yakawanda inobatsira pakubudisa, sezvinonzi sulforaphane uye indole-3-carbinol. Arugula inotakurawo mavitamini nemaminerari zvakadai sevhitamini K, vitamini C, magnesium uye folate uye phytochemicals lutein uye zeaxanthin, iyo inogona kudzivirira pakusvibiswa kwema-macular uye kushaya mhuka.
Nzira Dzakanaka Kuti Ufare
Shandisa arugula mu saladhi. Imwe nzira yekushandisa arugula iri mu pesto sechinotsiva basil. Kana iri peppery flavour yakasimba, edza mwana arugula, iyo ine ruzivo rwakaoma.
4 - Garlic
Ikoti inoda kudiwa, garlic ine sulfuri-ine makemikari anokwanisa kurwisa mabhakitiriya anokuvadza uye mbiriso mumatumbo uye kukurudzira kukwanisa kwemuviri kuburikidza nekuwedzera kwekugadzirwa kwe glutathione, inoda kubviswa kweimwe tsvina. Iyo sulfurundi, iyo inonzi allicin, inoputsika mumuviri kune allyl sulfide, iyo inogona kudzivirira zvirwere zvemoyo, mamwe marudzi ekenza, arthritis, uye chirwere cheshuga.
Nzira Dzakanaka Kuti Ufare
Garlic inofanira kupwanyika kana kusunurwa kuitira kuti isunungure zvinobatsira sulfur makundi. Edza kuwedzera kukadhi yekupfeka kana kuita chibage chakachena kana chickpea kuputika nemuchena mutsvuku (kana chickpeas), mafuta omuorivhi uye juisi.
5 - Gungwa
Chikafu chekudya mune dzimwe nyika dzakawanda dzeAsia, gungwa remvura-rakadai sedulse, kelp, nori, wakame, uye agar- zviri kuzivikanwa nechikonzero chakanaka. Iyo yakazara nemaminerari akadai iodine, iyo inobatsira mukugadzirwa kwehomoni yehomoni uye inodzora metabolism yedu, calcium, magnesium, uye potassium. Iyo yakakwirira yemigodhi inogona kubatsira kubvisa tsvina kubva mumuviri. Zvimwe zviyo zvegungwa, zvakadai seArame uye hijiki zvine zvakawanda zvakasanganiswa fiber, izvo zvinokurudzira detoxification.
Nzira Dzakanaka Kuti Ufare
Kelp noodles yakave yakakurumbira nokuti iine gluten-isina yega pasina makori. Chopped dulse yakanaka mu saladi uye inogonawo kuwedzerwa sandwiches kana mupunga kana quinoa ndiro. Nori inogona kudonhwa mucheka mutsvuku kana kuputika pamashizha, mupunga, kana masobho. Edza kuwedzera wakame, gungwa regungwa rinoshandiswa mu miso soup, kuti ishu.
Imwe nzira yekufadzwa nemagungwa egungwa: arame, kunyorera zvinyoro zvinyorwa zvegungwa, zvinogona kuderedzwa, zvakanatswa, zvakasvibiswa uye zvinoshandiswa zvakasvibirira. Edza kuwedzera kune saladhi. Uyezve tarisa mhepo yakagadzirwa nemakwenzi akaomeswa, akasvibiswa negungwa rakadai sekelp kuti rishandise sechinzvimbo chetafura yemunyu kana kuti flavour enhancer.
6 - Lemoni
Chimwe chezvinhu zvakakurumbira zvinokonzerwa neDoxox, iyo mandimu yakazara ne vitamini C uye inofungidzirwa kuti inobatsira kugadzirisa mararamiro e-alkali-asiri emuviri, zvichiita kuti tikwanise kubvisa zvinodhaka uye zvisikwa zvepanyika.
Nzira Dzakanaka Kuti Ufare
Wedzera jisi yechina yemononi kune girazi remvura uye unwe chinhu chekutanga mangwanani kuti uchinje muviri uye ubatsire kudya. Uyewo, edza kushandisa juisi yemuti panzvimbo pevhiniga mune kupfeka saradi. Chengetedza mamwe maroni wedges anokwanisa kuvhara mumvura kana pamusoro pemiti yemiti yakagadzika kana kuti kudya kusvika kumusoro.
7 - Aporo
Maapulo aya akakwirira mune fiber uye inogadzikana fiber pectin, iyo inokonzera upinyi uye doro uye inovatsvaira mumatumbo. Izvo zvakaderera-glycemic, izvo zvinoreva kuti zvinononoka zvishoma nezvishoma nekukwira zvishoma nezvishoma muropa yehuga uye insulin. Maapulo ane glucaric acid, iyo inobatsira muviri kubvisa isrogen-semakemikari uye zvigetsi zvakasimba.
Nzira Dzakanaka Kuti Ufare
Kunze kwekudya maapuro ose, ita mhete yeapuro zvimedu nealmond butter kana kuti une unsweetened appleauce panzvimbo ye dessert. Ita muesli namafuta, maapuro, maoriki, maarmond, uye flaxseeds uye soak usiku humwe kana kuwedzera maapulo nesinamoni kuti oatmeal. Wedzera maapulo akaiswa muhari.
8 - Cabbage
Chimwe chezvinhu zvinodhura zvinokonzera kudya, kabichi ine kuchenesa nzvimbo nekuda kwekukwirira kwayo kweglucosinolates, sulfuri-ine makemikari ayo anoshandurwa kuva maitiro akashanda isothiocyanates uye indoles. Isothiocyanate inogona kudzivirira kenza nekusimudzira kubviswa kwemakumbo emagetsi kubva mumuviri. Iyo yakanyanyawo mu vitamini K uye vitamini C uye ½ mukombe ine 11 makori.
Nzira Dzakanaka Kuti Ufare
Iyo enzyme iyo inoshandura glucosinolates muzvikamu zvayo zvinoshandiswa inoparadzwa nokupisa, saka edza kuva kabichi yakasvibirira mujisi, smoothies kana saladi kana kuidya iyo isina kubika. Zvokudya zviviri zvinoviriswa zvinowanikwa nekakichi (izvo zvinowedzera rubatsiro rwezvirwere zvebioti) ndeku sauerkraut uye kim chi.
9 - Quinoa
Quinoa yakarimwa muSouth America kwemakore anopfuura 5000. Gorosi-isina uye gluten-isina, quinoa inodyiwa kudya zvinokonzera zvekudzivirira uye inyanzvi mbeu yemuti (yakabatana neheet nesipinashi) panzvimbo yehuyo hwose.
A protein powerhouse, imwe hafu yekapu yakagadzirwa ine 3 gramu eprotheni. Quinoa ine 50% yeproteine yakawanda kupfuura yezviyo uye inosanganisira mapfumbamwe anokosha amino acids, zvichiita kuti ive protein yakakwana yakafanana nenyama uye zvimwe zvekudya zvezvipfuwo uye zvokudya zvakasikwa kune vanhu vanotevera zvinodhaka kana vegan.
Quinoa inowanikwawo pasi peglycemic index, zvinoreva kuti inokonzera kukura zvishoma nezvishoma mukushuga kweropa uye insulin, uye yakakwirira mumamino acid lysine, iyo inobatanidzwa mukugadzirisa mhuka.
Nzira Dzakanaka Kuti Ufare
Edzai quinoa yakanyanyisa panzvimbo pegorosi-kana kuti gluten-ine starchy foods, itai kudya kwekudya kwekudya kwechingwa nequinoa uye mukaka weamondi, kuwedzera quinoa kune saladhi, kana kushandisa cheinoa sechinoshandiswa kune couscous mu mapeji.
10 - Gorosi
Chimwe chinhu chinowanzozivikanwa pamisungo yejusi, wheatgrass inofungidzirwa kuti yakanyanyisa kubudisa simba, inenge yakazara neklorophyll, amino acids, vitamini, mineral, uye enzymes.
Nzira Dzakanaka Kuti Ufare
Gorosi rinowanzova juiced, nekuda kwekuoma masero masvingo anoita kuti michero ive yakaoma kubvisa. Iwe unogona kuwana shoma yegorograss pamiti yakawanda yejusi. Iwe unogonawo kukura uye juice wheatgrass kumba, zvichienderana nerudzi rwe juicer iwe unayo.
11 - Amamondi
Amamondi ndeyechokwadi michero nokuti ndeye mbeu yemichero iyo iri pedyo yepamu ne peach. Izvo zvinonyanya kukosha nokuti mishonga yakawanda yekutengesa haisanganisi mukaka wemhou, uye mukaka weamamondi ndeimwe yezvinonaka-zvinonaka, zvinowanikwa nyore nyore zvinomera. Umukaka weAmmondi unogona kugadzirwa kumba, kana unogona kuhuwana pane zvekudya zvekudya zvakawanda uye zvitoro zvekudya.
Maarumondiwo anofadza nokuti ane vitamin E yakakwana (imwe chete ine 35% yezvokudya zvezuva nezuva), fiber (imwe chete ine magiramu 3), mapuroteni emiriwo (imwe chete ine magiramu 6), uye mafuta anonzi monounsaturated (almonds 51% mafuta anonzi monounsaturated). Vanewo pfuma mu magnesium, phosphorus, calcium, iron, folate, uye phytochemicals, zvose zvingabatsira kudzivirira zvirwere zvisingaperi.
Nzira Dzakanaka Kuti Ufare
Vamwe vakaratidza nzira dzekudya maarmonds akasiyana-siyana: edza kuwedzera kune smoothie, kusasa maamondi akachekwa pazviyo, kuwedzera maaramondi akachekwa pamusoro pemashizha kana michero yemiriwo, achishandise pane pesto panzvimbo yepine nuts, kana kuisa almond bhuruu muguti. Mamwe maondu amamondi anoitawo nhokwe huru nechidimbu chezvibereko kana mumugwagwa wakagadzirwa.
12 - Zvinyorwa
Munguva yekuderedza mafuta ekudya kudya kwema1980 ne90, avocados vakava kudya kusingagumi nekuda kwemafuta avo. Kunyange zvazvo iine huwandu hwakawanda hwemafuta, inenge yakakora mumoyo-ine utano hwakanaka hwemafuta husingazovhiringidzi nehuwandu hwe omega-3 kusvika ku -6 fatty acids muzvokudya.
Mafuta anokosha munguva yekudyiwa kwekutema, nokuti inokurudzira kusunungurwa kweB bile kubva mumaronda, zvichibvumira kubviswa kwezvinokonzera kubva mumuviri uye kunwa mavitamini ane mafuta-kusanganisira mavitamini A, vitamini D , vitamini E uye vitamini K. Besides kupa mafuta anodikamwa, avocados anewo vitamini E, folate, vitamin B5 , uye potassium. Rimwe hafu-mukombe wewacado ine inogadzira 8 gm e fiber.
Nzira Dzakanaka Kuti Ufare
Chimwe chikonzero chekuti avocado inofanirwa sekudhakwa kwekudhakwa ndeyekuti inogona kushandiswa sechinzvimbo chezvokudya zvizhinji izvo zvisingabvi pamigumo panguva yekudzikisa, kunyanya mukaka nekamu. Ihwo hupfumi hwepanyama uye hunyoro hunyoro hunowedzera kuchena kwe smoothies. Mutsipa unogonawo kuwedzerwa kuma saladhi kana kuiswa mudivi.
13 - Blueberries
Ichokwadi kuti detox yezvokudya zvakasvibirira, blueberries yakazara ne fiber uye vitamini C, yakaderera mumakorikori (1/2 mukombe ine 44 makorikori) uye imwe inogara ichinyorwa kumusoro apo inosvika antioxidant simba.
Bhabheri rinowedzera ruvara rwebhuruu kubva kune antioxidant pigments inonzi anthocyanins, iyo inobatsira kudzivirira masero kubva pakusununguka kwakasununguka kwemahara, kunowedzera kugadzirwa kwe glutathione, nekuchengetedza chirwere chemwoyo, cataract, glaucoma, peptic ulcers, chirwere cheAlzheimer, chirwere cheshuga, chirwere cheshuga nemamwe makondombera. Anthocyanins inogonawo kunonoka kukwegura kuburikidza nekuderedza kuparara kwegorgen uye kusimbisa midzi yeropa uye capillaries.
Nzira Dzakanaka Kuti Ufare
Mafuta e-blueberries anonaka, saka zviri nyore kusimudza kudya kwako. Edza kuwedzera zvishoma kune mbeu yako, saladi kana smoothie. Muchi green smoothies, bhenu bhuruu yegurufu yakanakisisa pakuchengeta ruvara rwemiriwo miriwo. Kana kuti uvaite ivo voga senzira inofadza yekugumisa kudya kwemanheru.
14 - Ginger
Hapana rondedzero yezvinokonzera detox ingadai yakakwana pasina ginger. Zvokudya zvepanyama zvinopesana nokuputika, ginger inobatsirawo kudzivirira kushungurudza, kunatsiridza kudya, uye kukurudzira kubudisa simba nekukurumidza kufamba kwezvokudya kuburikidza nematumbo, nekuda kwezvinonzi gingerols uye shogaols.
Nzira Dzakanaka Kuti Ufare
Edza kugadzira karoti yakachena ginger sopu, kuwedzera ginger gated kudii kupfeka, kana juicing itsva ginger mizi pamwe nemiriwo.
15 - Koliflower
Usarega kushayiwa kwayo kwemavara kukunyengera iwe. Koliflower inoita sarudzo yedu yepamusoro yezvinokonzera kudya nokuti inomera yemupfudze (mhuri inosanganisira broccoli, kabichi, uye bok choy) yakakwirira mu phytochemicals inonzi glucosinolates. Aya makemikari akavhuniwa mumatumbo kune isothiocynates uye indole-3-carbinol, makemikari anokonzera masimba emuviri uye ekudzivirira kurwisa kenza.
Nzira Dzakanaka Kuti Ufare
Kusiyana nemimwe miriwo inonzi cruciferous, cauliflower inogona kumira mune zvekudya zvakagadzikana. Yakaputirwa zvakagadzika muzvokudya zvekudya ipapo iyo inopisa, cauliflower inogona kufanana nekugadzirwa kwemupunga. Iyo inogonawo kuve yakasvibiswa seimwe nzira yemapatata yakasvibiswa. Kunyange zvazvo isina muto, koliflower inowanzova yakanaka yevhitamini C, uyewo fiber.
16 - Parsley
Inonyanya kuzivikanwa semuriwo unogadzirwa, parsley ine vitamini C, chlorophyll, beta-carotene , vitamini K, uye folate, izvo zvose zvinodiwa nemuviri we detox. Parsley inomutsawo mazinga e glutathione uye inogona kungwarira kurwara kwechiropa kusingabatsiri nokuda kwekuchengetedza insulin.
Nzira Dzakanaka Kuti Ufare
Edza kuputsa parsley uye uchiiwedzera kune saladhi kana kuishandisa iko pamwe chete kana kuti panzvimbo yebasil mu pesto. Parsley inogonawo kuwedzerwa kumajisi kana smoothies.
17 - Beet
Iyo yakakanyiwa ne potassium, folate, fiber, uye antioxidants, beet nyenyeredzi yekudhakidza. Beet inewo betaine, chigadzirwa chakawanikwa kuti chidzikise mazinga ezvinyorwa zvinokonzera kuvhiringidza, dzidzivirire pakusanganisa kwechiropa, uye kubatsira maitiro ekushanda kweropa.
Iyo inewo yakaisvonaka tsvuku-yepepuru antioxidant pigment betacyanin, iyo inokonzerwa nehuwandu hwehutano hunobatsira uye inogona kupa anti-inflammatory, antioxidant, uye detoxification kutsigirwa (kunyanya kusimbisa glutathione-inotenderera chikamu 2 detoxification). Beet yakaderera mumakirori - 1/2 mukombe weeebheti ine 40 makori.
Nzira Dzakanaka Kuti Ufare
Edza kuwedzera mavara akaoma akaiswa kune saladhi kana edza zvimedu zvimedu zvimedu zvakasvibirira muhokketi. Beet inogonawo kuva juiced kana kuwedzera kune smoothies. Beet juice pairi zvakanaka nemaapulo ejiced uye ginger. Beet magini ane vitamin K yakawanda, magnesium, potasium, iron, uye antioxidant lutein.
Kunyange zvazvo mhete dzinogona kuva dzakashata, kushandisa magirafu kunogona kudzivirira maoko matsvuku-akasvibiswa uye kushandiswa kwewapa pepa pamapuraneti akavharidzirwa kana mapuranga ekucheka. Beet zvakare inonakidza mu borscht soup. Ngwarira kuti bheti dzinogona kutora kwenguva pfupi muzvigaro zvitsvuku kana mumugini.
18 - Green Tea
Kana iwe uri kuedza kuderedza shure kwekudya kwako kofi, ruvara rwehute ndiyo inotsiva yakanaka. Inenge ine caffeine (inenge 15 kusvika ku 40 mg pamukombe) asi inewo epigallocatechin-3-gallate (EGCG).
Iyo yakasimba antioxidant, EGCG inogona kudzivirira chiropa pamusoro pekuvadzwa kunobva kuipi, kudzivirira hutachiona hweLDL cholesterol, uye inogona kubatsira kudzivirira chirwere chemwoyo nezvimwe zvirwere zvekenza.
19 - Fennel
Fennel, midzi yemidziyo ine flaor licorice, yakaderera mumakoriyumu uye inowanikwa zvakanaka yevanhu, potasium, uye antioxidants dzakadai seanethole, phytochemical iyo yakawanikwa ichideredza kupisa. Icho chinyararire diuretic, icho chinogona kubatsira nekubviswa kwezvinhu zvinosvibisa kubva mumuviri Hafu kapu ye fennel yakasviba ine 14 makoriyori chete.
Nzira Dzakanaka Kuti Ufare
Fibheri yebhuruti inogona kudyiwa zvishoma uye yakawedzerwa kuma saladi kana inogona kuva juiced, pamwe nemaapuro, celery, karoti, uye mapeari.
Mbeu dzeFennel dzakagara dzichishandiswa sechigadziriswa chekudzikisa, kugadzirisa, kuvhara uye kufema kwakaipa. Edza fennel mbeu yeii, kana tsvina pane imwe mbeu fennel yekufema mutsva kana kuti kuderedza kudya.
20 - Flaxseeds
Mafuta ane ane-linolenic acid, ane-healthy omega-3 fatty acid inoratidzika kuvandudza kuti muviri unoshandisa sei insulin, hormone inobvisa shuga kubva muropa. Izvowo zvine zvigadziriswe uye zvisingasviki fiber, izvo zvinobatsira kucheneswa kwemuviri kuburikidza nekusimudzira marara nguva dzose uye kubatsira muviri kuti ubvise zvakanyanyisa tsvina, cholesterol, uye tsvina. Mafurosese anovewo maitiro akanaka kwazvo emanganese.
Nzira Dzakanaka Kuti Ufare
Iwe unogona kutenga pasi firseseeds munzvimbo dzakawanda dzezvokudya uye zvipfeko zvekudya zvehutano, asi kuti uwedzere kugadziriswa, iwe unogonawo kuzvisunga iwe pachako mu grinda yekofi. Zvakakosha kugaya mbeu sezvamunoda, sezvo kuzvikuta kunopedza upenyu hwavo hwecheferi.
Uvaparadze pazviyo, saladi, yogurt nedzimwe ndiro kana kuwedzera zvizere kune blender paunenge uchiita smoothies. Mafuta anokwanisawo kushandiswa muzvinhu zvakabikwa. Mbeu dzinogadzira gel kana ichibatanidzwa nemvura, saka inogona kushandiswa kuita thicken soups kana inogona kushandiswa seyii inoshandiswa mune zvimwe zvinhu zvakabikwa.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.