Zvokudya zvinovaka muviri zvine mafashoni ezvokudya zvakadai semafashoni uye mapurisa epamba zvine maitiro avo - gore rimwe chete vanhu vose vanodya quinoa uye munching pamusoro pekare. Zvadaro zvokudya zveguten-pasina uye mbeu dzechia ndiyo inotevera chinhu chikuru chinotevera. Kutevera izvi zvinogona kunge zvisinganyanyi kudhura, zvinodhura zvikuru-uye, mumaonero angu, kwete kudiwa.
Iye zvino, usandibata zvakaipa, ndinoda quinoa uye ndinofara kuedza mhinduro yose yekare inouya mubhokisi rangu rebhokisi rebhokisi, asi kana rikasvika kune iyo, ini ndiri fan of the simple superfoods that tend to enda usinganzwisisiki pamusoro pe "chii chinowanikwa mukudya kwezvokudya."
Zvinonyanya kukosha, hazvifaniri kunge zvisiri zvekusanganisa midzi kana majikiti ayo anotengesa pfuma yakawanda pazvitoro zvehutano zvehutano. Pane zvakawanda zvisingabatsiri zvekudya zvinokumirira pane mashefu ezvipiropu.
Zvokudya izvi hazvisi zvisiri izvo kana zvisingazivikanwi, asi zvinowanzoenda zvisinganzwisisiki.
1 - Apples
Maapulo ane mavhithamini akawanda nemaminerari, ane zvakawanda zvevhitamini C, B-6, uye potassium, pamwe chete yakakwirira mu fiber. Mifananidzo yakatsvukuru yakagadzirwa nemafuta matsvuku ane phytochemical inonzi quercetin ine anti-inflammatory properties. Kudya maapuro kwakabatanidzwa nehutano huzhinji hunobatsira, kusanganisira pangozi yepamusoro yehutano hwehutachiona, chirwere cheputi, uye chirwere cheAlzheimer.
2 - Artichokes
Artichokes yakakura mu vitamini C, magnesium, manganese, potasium, uye niacin. Izvo zvinokwidziridzwa mune fiber uye yakaderera mumakori. Artichokes zvakare ine polyphenols inogona kushanda se antioxidants kuti ibatsire masero mumuviri wako kubva pakusununguka kwekusununguka kwakasununguka. Chikamu chinobva kune artichokes chinogona kubatsira kubata cholesterol yakakurawo zvakare, asi kuwedzera kutsvakurudza kunofanira kuitwa kuti uzive zvechokwadi.
3 - Bhanana
Ndiri kunyatsoziva bhanana ndiyo inoshandiswa yakakurumbira inoshandiswa mumichero smoothies, iyo inonzwisisika nokuti inotapira, uye yakakunakira iwe. Bhanana yakakwirira mu potassium, iyo inobatsira kubhadhara sodium mumuviri wako. Uyezve, iwo ane antioxidants nemishonga yakafanana nedopamine, neurotransmitter.
4 - Cabbage
Iyi miriwo ine michero ine mashizha ine majenya akawanda evhitamin K ayo anowanikwa kuti ave neropa rekuvhara ropa, uye yakawanda yakawanda ye calcium, vitamini C, vitamini A, vitamini E , uye mavitamini B. Kabichi iinewo mamwe makemikari akadai sechlorogenic acid uye caffeic acid iyo inogona kukubatsira utano hwako. Kabichi yakadzika zvikuru mumakoriro zvakare.
5 - Karoti
Kudya karoti inzira yakanaka kwazvo yekuwana vitamini A iyo muviri wako unoda kuratidzwa kwemazuva ose uye kuparadzanisa masero. Karoti ihwowo chinhu chinokonzera fiber uye chakanyanya mumakori. Mukuwedzera, iwo ane antioxidants anobatsira anonzi polyacetylenes, beta-carotene, uye lutein, iyo inogona kuva neutano hwakanaka.
6 - Celery
Celery ndiyo inokonzera calcium, magnesium, uye potassium, saka zvakakosha kumapfupa ane utano, masumbu, uye mitsipa. Celery inowedzerawo mavitamini A uye K, yakaderera mumakirori, uye yakakwirira mu fiber. Izvo zvakakwana pakudya kurasikirwa kwemaima kana chero kudya kwakanaka. Celery inewo flavonols inonzi luteolin uye apigenin, iyo ine anti-inflammatory properties.
7 - anyanisi
Kudya yemiriwo inonaka iyo sendivi iyo inogona kubatsira kuderedza kupisa nokuti ine flavonoids uye sulfuri-ine makemikari. Kushandisa anyanisi sechinguva kunogona kunge iri nzira yakanaka yekudzosera kubata kwako sodium kuburikidza nekuderedza kuwanda kwemunyu waunoda. Asi iva nechokwadi chekuti unoshandisa anyezi matsva kana akaomeswa - chenjerera neonikisi munyu uye zvakasiyana-siyana zvekudya zvinosanganiswa zvinosanganisira anyezi nokuti zvinogonawo kuva dzakakwirira mu sodium.
8 - Oranges
Oranges inowanzopiswa semvura yemarangi - kazhinji nechingwa . Ivo vanozivikanwa nokuda kwezvakagadzirwa ne vitamini C, asi ivowo vanobva pomeassium, folate, uye fiber. Zvakanakisisa kudya rose rearangi - panzvimbo pemvura - kuti uve nechokwadi chokuti unoshandisa fiber iyo inowanzorasikirwa nenguva iyo inoshandurwa kuva juice. Asi, zvakadaro, kunyange yero yejuni yemazuva ose ndiyo yakanaka inopesana nekuputira.
9 - Strawberries
Yakawanda yakasvibiswa nema- strawberries yakakura mu vitamini C iyo muviri wako unoda hutachiona hwemasimba ehutachiona uye hutano hwakasimba hunoshandiswa, uye folate, imwe yezvivhitamini B. Izvo zvinewo mutsara wemakemikari anobatsira anonzi ellagic acid, anthocyanins, quercetin, uye makatekine angave ane simba rinopesana nekuputika.
10 - Tomato
Tomate yakazara mu vitamine A uye vitamini C. Tomato inoberekawo makemikari anonzi lycopene uye α-tomatine ayo anonzi ane mikana inokurudzira utano. Sezvakaita strawberries, tomato inogona kunge ine simba rinopesana nekuputika.
Sources:
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Kanazawa K, Sakakibara H. "High Content of Dopamine, A Strong Antioxidant, muCavendish Banana." J Agric Zvokudya Chem. 2000 Mar; 48 (3): 844-8. http://pubs.acs.org/doi/abs/10.1021/jf9909860.