Zvirwere zvemuviri wako zvinokudzivirira kubva pane zvakasiyana-siyana zvirwere uye mamiriro ezvinhu, zvakadai sekunaya uye furuza, uye inokosha chikamu chekudzivirira utachiona uye kanzira. Kuti uite zvakanaka, muviri wako wekuzvidzivirira unoda mishonga yakawandisa yaunogona kuwana kubva pakudya kwako zuva rimwe nerimwe. Izvi zvinosanganisira mapuroteni, vitamini A, C, uye E, pamwe nemaminerari zinc uye iron.
Probiotics mabhakitiriya ane ushamwari anowanikwa pane zvimwe zvekudya uye anogona kubatsira kubhadhara maruva mumagetsi. Haisi mishonga, asi inobatsirawo.
Kudya kwakanaka kunofanirwa kupa mishonga yose uye mapurobioti aunoda, asi kuti uve parutivi rwakachengeteka, unogona kuwedzera izvi zvegumi zvokudya kurongwa hwako wevhiki nevhiki. Imwe neimwe yakakwirira mune zviviri kana kupfuura zvezvibereko zvinodiwa kuchengetedza maitiro ezvirwere mumuviri wako.
1 - Amamondi
Amamondi ndeye nyore kuwana mune imwe magura. Izvo zvakakwana sezvokudya zvinonaka uye zvinogona kuwedzerwa kuma saladi uye yogurt. Amamondi ane mavitamini E akakwirira anoshanda se antioxidant mumuviri wako uye anobatsira zvirwere zvekudzivirira muviri. Amamondiwo akareba mune iron uye mapuroteni ayo anokoshawo mumuviri wako wesimba.
2 - Kuteterera
Kuputika kunonyanya kuzivikanwa nekuve pfuma yakawanda ye monounsaturated fatty acids, yakafanana nemafuta emuorivhi, asiwo ndiwo maitiro akanaka e vitamin E, vitamini C, iron, uye zinc. Wedzera avocado slices kune sandwich, ita guacamole, kana kuti pamusoro pehutano hwakagadzika ne cubes ye avocado.
3 - Broccoli
Imwe kapu yakasanganiswa yakasanganiswa broccoli inenge yakakwana yevhitamini C yakakwana yezuva, iyo inokosha kumagadzirirwo ezvirwere zvekudzivirira muviri nokuti inobatsira kukurudzira kugadzirwa kwezvirwere. Broccoli inobatsirawo mavhitamini A uye ndiyo yakanaka yakanaka yemiti yakasimwa, iyo yakakoshawo mumuviri wako.
4 - Kare
Kale is cruciferous yemiti yakabatana neholiflower, arugula, uye broccoli. Yakapfuma muzvizhinji zvakawanda zvinosanganisira vitamini A, iyo inokosha kune ganda rakanaka uye mucous membrane. Kale zvakare ane mavitamini C uye E, iron, uye zinc.
5 - Mango
Mangos aiwanzoita zvishoma nezvishoma uye yakanga isiri nyore nguva dzose kuwana muzvitoro zvezvitoro. Asi, izvo zvakachinjwa uye nhasi zvinowanikwa mune zvose zvirimwa uye zvikamu zvefriji zvezvitoro zvakawanda. Zvakanaka nokuti mangos akazara nemavitamini A uye C, pamwe chete anopa vitamini E.
6 - Oysters
Maorivhi akanaka kune maune immune system nokuti anonyanya kuwanda muzinc uye anonyanya kukosha kweprotheni nesimbi. Oyster anewo zvishoma vitamini A. Edzai oyster yakagadzirirwa kudya kwemanheru kana kuti iine huyu yakasviba sechiguniti. Muchawana makedheni kana matsva mavara oyster mumabhuku akawanda ezvitoro.
7 - Red Sweet Peppers
Tsvuku tsvuku tsvuku yakanaka kune maitiro ako ezvirunha nokuti anenge akakwirira muviri mavitamini C uye A. Anopawo vitamini E. Red sweet pepper inowedzerawo mumakirori, saka vanoita kuwedzera kukuru kune chero kudya - kuwedzera kune omelets kana kuti kuvanyorera sendivi.
8 - Sweet Potato
Mambatata yakagadzirwa nemafuta mavitamini A, uye anopawo vitamini C, vitamin E, uye imwe yemiti yakasimwa. Nyorera mbatata inogona kubikwa mu microwave kana kuvhenekera ovhenji uye inoshandiswa nechingwa chemafuta kana maple syrup.
9 - Tuna
Tuna inonyatsozivikanwa sechinhu chinokonzera omega-3 fatty acids, asi inewo yakakwirira muzinc, selenium, uye mapuroteni izvo zvose zvinokosha pakuzvidzivirira kwezvirwere. Tuna ishove yakanyatsonaka. Iyo inogona kudyiwa yakasvibirira, yakasungwa, kana yakabikwa, kana iwe unogona kuchengeta makani mashomanana e tuna kugovera sandwiches uye salads.
10 - Yogurt
Yogurt ingangodaro inonyanya kuzivikanwa yekudya yeprobiotics inogona kupa simba rako rekudzivirira muviri kuti riwedzere kukura, asi rakanyanya kupuroteni. Iwe uchawanawo vitamini A uye zinc. Chengetedza yogashi yako inonwisa kuburikidza nokusarudza yogurt yakajeka uye kuwedzera marimu, michero, uye huchi huduku.
Shoko kubva
Kudya kudya kwakagadzikana kwakanaka inzira yakanaka yekuita kuti uve nemiti yose yaunoda kuti uve nehutano hwakanaka, asi inobatsira kukurudzira kudya kwako kwezvokudya zvinovaka muviri kuitira kuti zvirwere zvemuviri wako zvive nezvine utano zvinoda kushanda zvakanaka.
> Sources:
> Academy of Nutrition uye Dietetics. "Chengetedza Utano Hwako - Kuita Kuti Kuwedzerwa Kuwedzerwa Kwemhepo Kunoita Kuti Uwane Zvokudya."
> National Institute of Allergy and Infectious Disease. "Immune System."
> United States Dhipatimendi Rezvekurima Chirongwa Chekuongorora Zvesheni "National Nutrient Database ye Standard Reference Release 28."