Uropi hutsika uye zvakakosha kuti ugare hwakasimba. Pushups uye dumbbells hazvizoiti, asi kudya kwakakodzera kuchaita! Ndine zvingwa zvinomwe zvinogona kubatsira kuvandudza mamiriro ekuyemura, kudzivirira zvirwere zveuropi, nezvimwewo.
Zvinyorwa
Kungofanana kana tichida chimwe chikonzero chekufadzwa nezvinhu izvi zvinonaka zvakasvibirira! Zvinyorwa zvinotakurwa nemashizha anenge makumi maviri anokosha. Vitamini E, chimwe chezvibereko izvi, yakaratidzwa kuti inonoke kufambira mberi kwechirwere cheAlzheimer.
Zvinyorwa zvinosanganisirawo potassium, iyo yakaratidza kukwanisa kuchengetedza uropi kuburikidza nokudzivisa kuputika.
Hazvina kumboitika kare kuti utange kuparadza zvirwere zvekare-mu-hupenyu. Ingochengetedza zvikamu zvekutarisa, sezvo avocado yakanyanyisa koriori, uye haitore zvakawanda kuti zvikohwe zvibereko . Uzviparidze pane sandwich yako, uzviwedzere kune cheki rako rinopisa, kana kuti riishandise kuita guac chidimbu kuti unakidzwe nemagetsi.
Wild Salmon
Iwe unogona kunge uchiziva kuti salmon yemusango inorumbidzwa nguva dzose sechinhu chinoshamisa che omega-3s. Hezvino izvo zvingasingazivi: Uropi hwako hunodikanwa kuti mafuta acids aite zvakanaka. Dzinodzivirira masero europi kubva pakukuvadza, kuderedza kuputika, uye kubatsira kuburitsa neurotransmitters, iyo ndiyo iyo uropi hwedu hunotaurirana nemamwe muviri wose. Zvidzidzo zvinoratidza kuti kudya hove salmon yemusango kunogona kuderedza zvikuru njodzi yeAlzheimer's disease. Heano iri nyore-se-inogona-kamukira yetimu yakabikwa mubhokisi rekunyora.
Kuchenesa mweya!
Beet
Beet is candy's candy! Yakanaka uye inonaka, izere nesimba rekuvandudza ubongo. Bheetti dzine denga rakanyanya re nitrates. Masayendisiti kuWake Forest University vakatsunga kuti idzi nitrate dzinogona kuwedzerwa ropa nekuyerera kuuropi.
Oats
Ndiri mune oats nenzira yeBIG.
( Overnight oats ndiyo zvokudya zvekudya zvekudya zvekudya zvekudya!) Izvi zviyo zvinotapira zvinopa glucose, aka huro hwehutori. Uye, sezvo muviri wako uchicheka oats zvishoma nezvishoma, zvinokuchengetedza uhu hunopedza maawa.
Blueberries
Blueberries ndeyefurafura yakakwana. Vane toni yezvokudya zvinovaka muviri, naizvozvo hazvishamisi kuti zviduku zvishoma izvi zvinobatsirawo kuhutano hwehuropi! Ivo vakazadzwa ne antioxidants-zvinodarika zvinenge zvikave zvekudya kunze uko.
Aya antioxidants ave akaratidzirwa kudengenyeka kunokonzera kuderera mumusoro uye motokari. Chidzidzo chaDkt James Joseph chaDADA chakawana kuti ma berries akavandudza huropi hunoita uye hunochinja hutano hwakabatana nehutano husina kunaka. Mafuta e-blueberries zviri nyore kuisa mune zvekudya zvako ( zvikurukuru kana iwe uine nzara nguva dzose !): Idya ivo voga, pamusoro pega yogurt kana oatmeal, kana kuibikira mune mamwe muffin ane utano!
Tomato
Kufanana ne-blueberries, tomato ane zvakanaka-ye-iwe antioxidants-kureva, lycopene . Antioxidants inodzivirira kusununguka kwekuparara kwemasero masero, zvichibatsira kuchengetedza Alzheimer's uye demoentia. Iwe muviri unotora lycopene yakawanda apo iwe uchidya tomate yakagadzirwa zvisiri izvo zvakasvibirira. Zvakanaka kuziva!
Birplant
Power Purple! Zvokudya zvakasvibiswa zvakasvibiswa seyplantine zvine phytochemicals zvinogona kubvisa kukanganwa kwepfungwa.
Mune zvimwe zvidzidzo, anthocyanins (iyo inopa eggplant ruvara rwayo) yakaratidzwa kusimbisa kukwanisa kudzidza, chiyeuchidzo, nekugadzirisa unyanzvi. Tanga kuwedzera mamwe mazai muhupenyu hwako nhasi!
Bheka eggplant ine mozorola pamwe nechekoro-breadcrumbs yepuroplant inopedza Parm. Kana kutema birplant kuva mapfumo, jasi neii vatsvene uye gorosi-rose panko, uye gadzirai fries yakagwinya! Iwe unogona kunyange kubika chiduku chebraplant mu skillet uye unoshandisa seyo-carb pizza yakakura.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!