Ndezvipi zvekudya zvinogona kukuita kuti uve nehanya? Chokwadi chinotaurirwa, pane zvokudya zvizhinji zvinogona kuvandudza kudzidza, kunzwisisa nekuyeuka. Njere, chiyeuchidzo uye kudzidza zvinotenderera pane zvinhu zvakawanda, kusanganisira kubata muviri, kurara uye kudya.
Ndakatora zviratidzo zvinomwe zvinogona kusimbisa uropi hwako huchishanda nhasi, uye kukurudzira utano hwehuropi hurefu kwenguva refu mangwana. Kunyange zvazvo uropi-kukurisa zvinhu zvinosanganiswa nezvinhu izvi zvekudya zvinogona kusimbisa uropi hwako huchishanda, hazvina kupupurirwa kuita saizvozvo mune zvidzidzo zvinochengetedzwa. Kunyange zvakadaro, izvozvi zvose zvekudya zvinowedzera utano hwakanaka hunhu hunoita kuti uwedzere kudya.
Tora zvinyorwa zvezvokudya zvako zvegorosi uye uzvirasire kubva pakurongwa hwako hwekurota-kukurudzira-asi uverenge pamusoro pavo, nokuti ndakaita nharo kunyora zvimwe zvekudya.
1 - Blueberries
Flavonoids, hutano hunosimudzira kumira mumiti inovapa ruvara rwavo, inogona kubatsira kuvandudza chiyeuchidzo, kudzidza uye kufunga kwose, nekuderedza kupera kwechizvarwa chinokonzera kukwanisa kwepfungwa nekuyeuka. Mafuta e-blueberries akazara nema flavonoids.
Chimbichimbira : Blueberries inoshamisa zvikuru uye inonzwisisika. Itai kuti ive muzviyo, zvinosanganiswa mumashizha, zvingwa zvakakurumidza, masancake, uye kukodzera kweg yogurt, kana kungobata zvishoma. Chero fomu ichaita: itsva, yakaoma, yakaoma, kana yakaoma.
2 - Maorivhi
Kudya maorivhi nguva dzose kunogona kutungamirira kuhutachiona husina kunaka pakufamba kwenguva. Izvi zvinokonzerwa nemafuta e-mono-unsaturated ari mumiti yemiorivhi. Aya mafuta ane utano akabatanidzwa mumasero ose uye anogona kukurudzira kutakura kwepamhepo yakanyanya kuuropi. Mafuta anogutisa (kubva kunyama, marisi, uye zvakabikwa zvokudya), kune rumwe rutivi, zvinogona kuomesa sero membrane.
Kurumidza kugadzirisa : Shandisa maorivhi sekudya kwekudya, sezvinoitwa kumativi ezvokudya mumabiko emasikati, kana sechimbichimbi chekutanga. Itai kuti ive mu casseroles, mari yeMexico, salads, pip pizza nezvimwe!
3 - Nuts
Kana iwe usingagoneki kune marinari kana miti yemiti, kudya mutsva kunogona kuchengetedza uropi hwako hunoita. Sei? Nokuti nutswe inobva kune mono-unsaturated mafuta uye vitamini E, zvose zvingadzivirira huropi kubva kune zvirwere zvinokanganisa, zvakadai seAlzheimer's. Vanozviita sei? Vanoderedza iyo uropi masero-zvinokuvadza zvinhu zvinonzi rusina radicals.
Kurumidza Kupikira : Chishoma chinopfuurira mberi! Iva nechokwadi chekutarisira hukuru hwemazana kana uchidya nutswe. Iwe unogona kusanganisira marimu semuchengeterwa wekudya kana yogurt, semugove wega-oga, kana pamusoro pehadhi kana mabiko akabikwa. Kana uri weergergic kune nuts, edza kushandisa mbeu panzvimbo. Vanogona kupa huro hunotibatsira.
4 - Hove
Chimwe chikafu chinowanikwa chikafu, hove inogona kunge isingabviri kune vamwe vanhu, asi kune avo vanogona kudya hove, hove inogona kuva nehumwe huropi hunoshamisa hunobatsira. Kune imwe, kudya hove nguva dzose kunoratidzika kuva nemigumisiro pakukura kweuropi (kuwanda). Nguva dzose kushandiswa kwehove kunogonawo kuderedza utano hwekukwegura. Pakupedzisira, mafuta (omega-3 fatty acids) aripo muhove dzakawanda anogona kubatsira kugadzirisa chinetso chekugadzirisa matambudziko, kukanganisa, nekuyeuka.
Kurumidza kugadzirisa : Kana iwe usingagoneki kune hove, tora hove tsika yakatanga uye inoshanda kune yakawanda yehove inoshandiswa, iyo yakaenzana nemajeri maviri pavhiki yehove yakakora (salmon, halibut, mackerel, trout). Kunyangwe kudya 1 kushumira kwevhiki kunopfuura pane zvachose! Deredza kushandiswa kwemasairi-ane tuna kusvika maawa matanhatu pavhiki. Kana uri weergergic kune hove, edza kudya izvi pane nzvimbo: maorivhi, mafuta omuorivhi, avocado uye nuts.
5 - Chokoti
Ndiani asingadi chokoleti? Iyi ingangodaro nhau dzakanakisisa dzamunonzwa zuva rose: chocolate yakasvibirira inogona kuwedzera kuerera kweropa kusvika muuropi, nekuvandudza kufunga uye mafungiro. Sei? Ikococoa flavanols (zvipembenene zvinowanzowanika mumuchero wekocoa) uye caffeine itsika.
Nhanho yekukurumidza : Sarudza mapepa -kana iwe uchidya, sarudza sweets yakadai sejoshoko yakasviba inowedzera kuhutano hwako hwose.
6 - Kutaura
Inoita kuti guacamole iyo isiri yakaipa kwauri shure kwezvose! Vanokanganisa ndivo vane ruzivo rwemafuta ane utano (omega-3 fatty acids), izvo zvingashandura ropa richiyerera kusvika muuropi. Ropa rakawanda kuuropi rinogona kureva kukura kwehuropi.
Kurumidza kugadzirisa : Mash avocado pama sandwiches panzvimbo yemayonnaise, muidye mu cubes sechinhu chekudya, kana kushandira halved avocado ne spoon uye kunyanya kwemuorimu uye kusasa munyu. Iwe unogonawo kushandisa peji mubhaki yako, yakadai sewavocado-based brownies.
7 - mazai
Choline chirongwa chakakosha mumusangano wekuyeuka, iyo inowanikwa mumakore matanhatu ekutanga ehupenyu. Imwe mazai yolk ane anenge makirogiramu mazana maviri echoline, iyo inosangana kana inosangana nezvinodiwa zvevana kusvika makore 8. Varume vanoda 550 mg choline pazuva, asi vakadzi vanoda 425 mg choline pazuva, maererano neInstitute of Medicine. Mazai ndeimwe yemichero yakakosha yekotini muzvokudya, pamwe nekuwanda kwemamwe mishonga.
Kurumidza Kupikira : Chicken chiropa, sockeye salmon uye quinoa ndiwo mamwe maitiro echoline iwe unofanira kunge uchida kudzivisa mazai.