Zvokudya zvaunodya zvinogona kubatsira kuchengetedza ganda rako rinononoka, rinotyisa uye rakanaka. Kudya kwakakwana kunofanirwa kupa mishonga yose yechirwe chako chinodikanwa:
- Omega-3 fatty acids inogona kubatsira kuderedza kuoma kweganda rako.
- Vitamini C inodiwa pakugadzirwa kwegogenjini, chinhu chinonyanya kukosha chezvigadzirwa zvechivara cheganda rako.
- Vitamini A inochengetedza ganda rako rine utano kuitira kuti rigone kushanda sechidziviriro kuchengetedza mabhakitiriya nezvimwe zvirwere kubva mumuviri wako.
- Selenium inogona kubatsira kudzivirira kenza yemuviri.
- Tsvuku, marinarisi, ruvara uye ruvara rwemavara zvinotapira sejikopene uye lutein ndiwo masikirwo evanhu anodzivirira ganda rako.
- Zinc inofanirwa kurwara kuporesa.
Flip par slideshow kuti udzidze zvakawanda pamusoro pezvokudya zvinosanganiswa zvakasiyana-siyana zvezvibereko zvinokubatsira iwe ganda.
1 - Strawberries
Strawberries yakazara ne vitamini C saka vanobatsira kuchengeta zvigunwe zvinoshandiswa pasi peganda rako zvakasimba uye zvine utano. Frobberries inowedzerawo muhutano (B vitamin), fiber, uye nhengo dze phytochemicals dzinogona kubatsira kudzivirira ganda rinokanganisa nekuda kwekutsvaga kusununguka kwemasimba
Pro tip: Idya sorobherries matsva neGreek yogurt kana simbi yekucheka oatmeal kuitira kudya kwekudya kwakanaka.
2 - Oysters
Oyster akanaka kune ganda rako nokuti ivo vakanyanya kwazvo muzinc. Kudya nhatu huster huchakupa zuva rose rinokosha zvezinc. Oyster anokupawo mapuroteni nesimbi. Muchawana makedheni kana matsva mavara oyster mumabhuku akawanda ezvitoro.
Pro tip: Idya zvitsva, kusvuta kana kubika maorivhi sechigunzva, kana kuti ita oyster.
3 - Oranges
Oranges yakazara mu vitamini C, iyo inodiwa kuti collagen dzigadzire uye inochengetedza ganda kunzwa zvakasimba. Maorivhi anewo mavitamini A akazara, izvo zvinotarisirwa kuwedzera kukura uye kusiyaniswa kwemajeri.
Pro tip: Idya marangi semasikati mashomanana panzvimbo yemabiro ebasa.
4 - Blueberries
Mafuta e-blueberries akaisvonaka mune antioxidants ayo anogona kudzivirira ganda rako kubva pakusununguka kukuru kwekuparadza. Izvo zvakare yakakwirira mu fiber, mavitamini, nemaminera. Vanowanzogadzika kudya-vane ushamwari - imwe kapu yeblueberries ine 84 makori.
Puropiro: Shandisa mabharukiti sewaini yakaderera-diki kana kuwedzera kune chekudya kana kuishandisa mu smoothies.
5 - Karoti
Karoti anopa vitamin A uye inopedzisira iri, beta-carotene. Vitamini A inokosha kune ganda rakanaka. Maroti anowedzerawo mu potassium uye fiber apo ari pasi mukanori uye anenge asina mafuta-asina.
Puropiro: Shumira karoti inonamatira neche-calori yevggie dip, pamusoro pekadidhi nekarroti dzakakoswa, kana kushumira karoti dzakabikwa sehutano hwakanaka.
6 - Kare
Kale is cruciferous yemiti yakabatana neholiflower, arugula, uye broccoli. Yakapfuma mune zvakawanda zvinovaka muviri zvinosanganisira mavitamini A uye C. Zvakarewo zvakaderera mumakirori uye zvakanyanya mu fiber.
Pro tip: Edzai vana kare semuchero we saladi - inongova zvishoma kudarika kupfuura kare yakakura.
7 - Sarimoni
Salmoni yakafuma mu omega-3 fatty acids iyo ganda rako rinofanira kugara rakanyorova uye rinopera. Ihwowo unhu hwakanaka hwepuroteni, selenium, uye zinc. Kunyange zvazvo yakapfuma mumafuta ane utano, salmoni haisi yakakura mumakirori, saka yakakwana kune marudzi akawanda ezvokudya.
Pro tip: Chengetai makimini salmon paruoko kune sandwiches nokukurumidza uye nyore uye saladi. Bonus kana uchidya iwe saumoni nemapfupa nokuti inoshandisa calcium yako kudya.
8 - Brazil Nuts
Mitsara yeBrazil inopenga zvikuru nesenium. Rimwe kushumira rinokupa zuva rekune selenium rinokosha kakawanda. Nutswe dzeBrazil dzinowedzerawo mu calcium, magnesium, uye protein. Izvo zvishoma zvishoma mumakoriyori - kushanda kumwe kwemakungu matanhatu kune makirogiramu mazana maviri, asi iwe uchawana yese yaSenienium yaunoda kubva kumiti maviri chete.
Pro tip: Idya mazamu mashomanana eBrazil ane apulo kana peyari yemasikati masikati.
9 - Sweet Potato
Nyorera mavhitatisi akafuma mu vitamini A, saka ivo vakakwana kuchengetedza ganda rako rakanaka. Vanewo pfuma mu potassium, uye fiber. Sweet mbatata inorarama kune zita ravo uye inowanzorohwa nevanhu vose - kunyange vanotora kudya.
Puropiro: Shandisai mavhitatata zvakabikwa nemafuta emuorivhi kana mukana wekutapira, kana pamusoro pebhinzi zvakagadzirwa, anyanisi, sipinashi yakagadzirwa kana nutswe.
10 - Tuna
Tuna inonyanya kugadzirisa omega-3 fatty acids inochengetedza ganda rako rakanaka. Kunyanya iyo yakakwirira muzinc, selenium, uye mapuroteni. Tuna inowanzoshandiswa sechishandiso kana kuti steaks, uye inogona kugadzirwa, yakabikwa, kana yakabikwa. Iwe uchawanawo tanini yakakonzerwa mune zvekudya.
Pro tip: Sarudza tuna yakakangwa yakachengetwa mumvura yemvura kuchengetedza pamakori.
11 - Broccoli
Broccoli yakakura kwazvo mu vitamine C yaunoda kuti uve nehutano hwakagadzikana. Ichowo chitubu chakanaka chevhitamini A uye K, pamwe ne fiber uye antioxidants zvinogona kubatsira kuchengetedza ganda rako kubva kunekukuvara kwezuva.
Pro tip: Kana usingadyi broccoli kakawanda, wedzera muwandu waunodya pane imwechete zvishoma nezvishoma kuderedza gadziriro yakagadzirwa.
12 - Walnuts
Walnuts inonyanya kukosha ye omega-3 inokosha mafuta asidi anonzi alpha-linolenic acid (ALA), iyo inochengetedza ganda rako rakanyorova uye rinopisa. Izvo zvinowedzerawo mu calcium, mapuroteni uye magnesium uye vitamini E, iyo inoshanda sa antioxidant.
Pro tip: Chengetai vhunuts mufiriji, kana kunyange firiji, kudzivirira mafuta kubva pakuenda.
13 - Trout
Mvura yakachena yakachena ndiyo hove yakachena nyeredzi iyo yakakwirira mu omega-3 fatty acids inobatsira kuchengeta ganda rako. Trout zvakare inonyanya kunakira zinc uye selenium, iyo inobatsirawo ganda rako, pamwe nemaproteni, calcium, magnesium, uye niacin.
Pro tip: Chengetai pfu-fry mabudiro enyu mumafuta mashoma emuorivhi uye mushumire nejusi remutimu, munyu, uye pepper.
14 - Tomato
Tomate izere zvose mavitamini A uye C, pamwe chete uye vanewo magesium, mamwe calcium uye vitamin K shoma. Matata matsva ane upfumi mune izvi zvinovaka uye pasi pekoriyori, asi pane bhonasi kana iwe uchidya tomato sauce. Kubika kunofungidzira huwandu hwekuchikoro, antioxidant iyo yakanaka kune ganda rako.
Puropiro: Ita zvinyorwa zvinonyorera nekukanya jira guru mumatombo. Wedzera imwe munyu uye pepper uye ndizvo zvaunoda.
15 - Watermelon
Watermelons akanaka uye anozorodza uye oh zvakakunakira iwe. Watermelon yakanaka yakanaka yevhitamini A neC, naizvozvo zvakanaka kune ganda rako, pamwe chete rakapfuma mu potassium, uye pasi mukoriori - imwe kapu yemavhodelon balls ine 46 makorikori.
Puropiro: Mvura inokosha kune ganda rakanaka uye kudya vhuta ndiyo nzira yakanakisisa yekudzoka zvakare.
16 - Red Sweet Peppers
Tsvuku tsvuku tsvuku yakanaka kune ganda rako nokuti rinotakura mavitamini C uye A. Vanewo vitamini K, iyo inobatsira mishonga yeropa ine hutano iri pasi peganda, pamwe nemabhamini B uye fiber. Tsvuku tsvuku tsvete yakadererawo mumakorikori - akakwana chero ipi zvayo yekudya.
Pro tip: Edzai tsvuku, tsvuku, uye maaramondi tsvuku pepuru. Izvo zvose zvinonaka uye zvinokonzera mishonga.
17 - Pumpkin Mbeu
Mbeu yepumpkin ndiyo yakanakisisa yekudya chisarudzo chehutano hwakagadzikana nokuti ivo vakapfuma mumuti-wakagadzirirwa omega-3 fatty acid. Kunyanya vane zvakawanda zve calcium, magnesium, protein, uye fiber. Iwe unogona kuwana mbeu yakasanganiswa yemapukisi mumasitolo anonyatsoshandiswa, zvipfeko zvezvoutano zvehutano, nzvimbo dzekudya zvekugara, kana iwe unokwanisa kuita mbeu yako yakagadzirwa nemapukisi kumba.
Pro tip: Tenga mbeu dzepukimu dzatove dzakachengeterwa - dzinenge dzichi nyore kudya.
Sources:
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Office of Dietary Supplements, National Institutes of Health. "Selenium Fact Sheet." http://ods.od.nih.gov/factsheets/list-all/Selenium.
Office of Dietary Supplements, National Institutes of Health. "Vitamin A Fact Sheet." http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
Office of Dietary Supplements, National Institutes of Health. "Vitamin C Chokwadi Sheet." http://ods.od.nih.gov/factsheets/list-all/VitaminC.
Office of Dietary Supplements, National Institutes of Health. "Zinc Fact Sheet." http://ods.od.nih.gov/factsheets/list-all/Zinc.
Rizwan M, Rodriguez-Blanco I, Harbottle A, Birch-Machin MA, Watson RE, Rhodes LE. "Utori husingaregi huchikwirikidzwa hunochengetedza photodamage inowanikwa mumunhu mu vivo: kuedza kunongororwa kunongororwa." Br J Dermatol. 2011 Jan; 164 (1): 154-62. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2133.2010.10057.x/abstract.
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