Kutsvakurudza kunoratidza kuti izvo zvamunodya zvinogona kuva chimwe chezvinhu zvinokosha zvikuru kurarama upenyu hurefu, hutano hwakanaka. Pamwe nekurovedza muviri, kudya kwako kunogona kuva kwakanyatsoshanda mukudzivirira zvirwere zvisingaperi uye kukurudzira utano uye hupenyu hurefu. Kudya chikamu chinokosha chezvokudya izvi zvinokonzerwa nenyuchi mazuva ose zvinogona kukubatsira iwe pachako kusimbisa urongwa hwako hwemagunha uye unogona kuwedzera makore muupenyu hwako nekuwedzera hutano hwako.
1 - Greens
Mvura yakasvibira, mashizha ane mashizha ane zvakawanda zvine mishonga asi ane mashoma mumakori. Kunenge zana chete makirogiramu pound rimwe, mashizha ane mashizha ndiwo anonyanya kukosha-kurasikirwa kwezvokudya, sezvo zvinogona kudyiwa zvingangove zvisingagumi. Greens rinochengetedza mitsipa yeropa, inokurudzira maziso akanaka, uye inobatanidzwa nekuderedza njodzi yechirwere cheshuga. Mune mimwe yemiti yemiriwo, pakati pavo arugula, bok choy, kare, uye yemirasi inonzi collard, ndeyemhuri inonzi cruciferous, rudzi rwemhando yemiriwo inozivikanwa nemaronda ayo anorwa nekenza. Yeuka kuenzanisa, kupwanya kana kuchera miriwo iyi zvakanaka, sezvo kuita kudaro kunobatsira kukanganisa kwavo kwakanyanya kupesana nekenza.
2 - nyemba
Nhairi ndiyo inofanirwa zvinhu zvakanaka zvinouya muzvinyorwa zviduku. Kudya nyemba, nemimwe miriwo, kuchakubatsira kuti unzwe wakakwana, uye nokuti vane kugadzikana kunogadzirisa shuga yeropa, ivo vanozobatsira kudzivirira kudya kwekudya. Iyo fibhi yakanyungudutswa muhairi inoderedza cholesterol mazinga. Kudya mahonji, mapea, kana lentiro kaviri pavhiki zvakawanikwa kuti kuderedza kenza yemukononi yepoloni ne50 muzana pamwe nekupa zvakanyanya kudzivirirwa pamuromo, kumarara, chirwere chepachika, mudumbu, uye zvirwere zvepoyo. Uri nyanzvi here kuedza nyemba nekuda kwesimba rekudya kwekudya? Chinokosha ndechokutanga zvishoma nezvishoma nekuvaka kushivirira kwako kwemazuva mashoma.
3 - anyanisi
Anyanisi, pamwe chete namaeeks, garlic, chives, shallots, uye scallions, zvinobatsira kumagadzirirwo emwoyo uye masimba ezvirwere, uyewo ane anti-kenza uye anti-diabetes. Anyanisi, sezvinonzi cruciferous veggies, inofanira kunge yakatemwa, yakapwanyika, kana kuti yakadzingwa zvakakwana kuti iwane zvakanakisisa zvayo. Paunocheka anyanisi uye maziso ako anotanga kubvarura, ndiyo apo anonisi ari kubudisa makemikari anopesana nekenza. Zvidzidzo zveEpidemiological zvakawana kuti kuwedzerwa kwemishonga yemarudzi aya emiriwo kunobatanidzwa nehuwandu hwehutachiva hwekamu uye hutachiona hwe prostate. Anyanisi, kunyanya anyanisi tsvuku, uyewo ane quercetin, flavonoid iyo inoderedza kuora kwechirwere uye kupararira, uye inokonzera kenza yemukirini yesero rufu.
4 - Mushroom
Mushonga ndeyekudya. Icho chimwe chezvokudya zvakanyanya kukurudzira utano panyika. Mbeu dzakasiyana nekuti dzine zvimiti zvinokonzera kugadzirwa kweesrogen, zvichiita kuti zvive nechinetso chekudzivirira kenza yepazamu. White, cremini, Portobello, oyster, shiitake, maitake, uye reishi mushroom zvose zvinopesana nekenza. Pakati pewaini, pane hune huno hwakanaka humwe: humwe hunopesana nekuputika, hunoita kuti maitiro ezvirwere zvekudzivirira zvirwere, kudzivirira DNA kukuvara, kunonoka kwechirwere chekenza kuwedzera, zvichiita kuti chirwere chekenza chirwere chirambe chichifa, uye chinodzivisa angiogenesis. Idya chete mushwa akabika. Rawa mushonga ane chinhu chinokonzerwa negaritine, iyo inobika zvikuru inoderedza.
5 - Zviyo
Miti yakakanganiswa ndeye yezvokudya zvakanakisisa zvaunogona kudya. Bhabheri, strawberries, macheri, uye raspberries zvose zvakaderera mune shuga asi zvakanyanya muzvimiti. Kubhakwa kwechingwa kwave kwakabatanidzwa nekuderedza njodzi yehutano hwemwoyo, chirwere cheshuga, kenza, uye kugadzikana kwepfungwa. Kudya michero kunogona kuvandudza motokari yekugadzirisa nekuyeuka asi panguva imwechete kugadzirisa kuputika, kudzivirira DNA kukuvadza kunodzivisa kukura kwemasero emarara, uye kuderedza kuputika.
6 - Mbeu neNuts
Mbeu inotakurwa nemafuta ane utano, mineral, uye antioxidants, asiwo iri yakawanda mufiber uye inoongorora mineral. Izvo zvinewo zvimwe mapuroteni kupfuura marimu. Mhando imwe neimwe yembeu ndeyekudya zvakasiyana-siyana: Vamwe vane hupfumi zvikuru mumafuta e-omega-3; vamwe vakanyanya mukurwisana nekansana, uye vamwewo vane zvakawanda zvesimbi, calcium, zinc, uye vitamini E. Nuts anozivikanwa kuva nemigumisiro yepfungwa uye rubatsiro mukudzivirira chirwere cheshuga nekurema kwekugadzirisa. Mafuta ane utano mumbeu uye nutswa anobatsirawo mukudya kwezvibereko kana wadyiwa nemiriwo.
Sources
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