Zvokudya gumi zvakanakisisa panyika

Matemu akadai sekudya kunovaka muviri-dense, nutrient-dense, kana high-nutrient-dense foods inoreva miniti Inoreva nhamba yezvikafu zvinobatsira mune chimwe chigadzirwa chekudya maererano nehuwandu hwesimba rayo kana uremu nehuwandu hushoma hwezvinhu zvinokuvadza mukati maro, maererano nezvakabudiswa neBoldsky website.

Sangano reWorld Health Organization rinoisa zvokudya nezvigadzirwa maererano nezvinovaka muviri.Kune zvokudya zvine zvokudya zvakawanda zvinovaka muviri asi zvine macalorie mashoma, asi zvimwe zvine mavhitamini, mamineral, makabhohaidhiretsi akaomarara, mapuroteni asina kusimba uye mafuta ane utano. Mienzaniso yezvokudya zvinovaka muviri zvinosanganisira michero, miriwo, zviyo, zvigadzirwa zvemukaka zvakaderera kana zvisina mafuta, hove dzegungwa, nyama isina kuonda, mazai, pizi, bhinzi, uye nzungu.

Zvimwe zvekudya zvine chikafu chakapfuma kwazvo, pamwe nemhando dzakasiyana dzemavhitamini nemamineral. Iyo inoratidzirwawo nehuwandu hwehuwandu hwezvokudya pahupamhi hwepamusoro kupfuura vamwe vayo. Asi kunyangwe zvikafu izvi zviri pakati pezvekudya zvakakora zvakanyanya pasi pano, munhu haafanire kuvimba nazvo chete pasina zvimwe zvinovaka muviri zvinopa muviri zvimwe zvese zvinodiwa nemuviri wemunhu. Asi, anofanirwa kudya zvakasiyana-siyana zvekudya mukudya kwake kuti ave nechokwadi chekuti awana chimiro chakasiyana chekudya uye kudzivirira kushomeka kwekudya kunovaka muviri, izvo zvinoreva kuti kudya kwakaringana kunofanirwa kusanganisira chikafu kubva mumapoka mashanu echikafu, anoti: makabhohaidhiretsi, mapuroteni, mafuta, mavitamini nemaminerari.

Zvikafu gumi zvepamusoro zvine iron

Kune chete nhamba shoma yemakoriyumu kana chikafu icho munhu anogona kudya muzuva. Naizvozvo, nyanzvi dzinoona sehungwaru kuzadza iyi calorie quota nekudya kwakawanda-kupfuma-kuzadzisa zvinovaka muviri zvinodiwa.

Zvinoenderana newebhusaiti yeBoldsky, rondedzero yakanyorwa pazasi ndezvimwe zvezvikafu zvakapfuma mune zvinovaka muviri uye zvinogona kuve chikamu chekudya kwako kwemazuva ese:

1. Salmon uye sardines

Hove dzinowanzoonekwa sedzinovaka muviri. Asi semuriwo wese, pane musiyano wezvibatsiro zvinoenderana nerudzi rwehove. Salmon yakapfuma zvakanyanya mu omega-3 fatty acids, magnesium, potassium, selenium uye B mavhitaminzi, ayo anobatsira kudzivirira muviri kubva kuzvirwere zvakakomba semoyo uye Alzheimer's, semuenzaniso.

2. Garlic

Garlic inozivikanwa nekusiyana-siyana kwayo uye mabhenefiti, ayo anoita kuti ive chikamu chezvikafu zvakawanda. Garlic ine vhitamini C yakawanda, mamwe mavhitamini B, calcium, potassium, mhangura, manganese, uye selenium. Iinewo sulfur compounds. Ongororo dzinoverengeka dzesainzi dzinoratidza kuti kudya garlic nguva dzose kunogona kuderedza BP, kuderedza cholesterol yakaipa (LDL) uye kuwedzera HDL (yakanaka) cholesterol, uyewo kudzivirira kenza yekoloni uye yemudumbu. Garlic yakasvibirira inoshandawo senge anti-bacterial uye anti-fungal.

3. Broccoli uye cauliflower

inofungidzirwa se Kuunganidza Miriwo inosanganisira broccoli, cauliflower, uye makabheji inzvimbo yakanaka ye phytonutrients, uye yakapfuma mu folate, vitamini C, E uye K, uye fiber.

Broccoli necauliflower zvinobatsira kuderedza kuzvimba uye kuderedza njodzi yegomarara, pamwe neavo anti-cancer, anti-bacterial, uye anti-viral mhedzisiro.

Zvokudya zvinofarirwa neganda rako zvinoita kuti rinake

4. Muriwo wemashizha

Mashizha ane rima ane huwandu hwakanaka hwevhitamini A, C, K, magnesium uye calcium. Iyo inewo hupfumi hwesimbi uye chikafu chekudya uye ine yakaderera glycemic index, kunze kwekupfuma kwazvo mu phytochemicals uye b-carotene flavonoids.

Ongororo dzinoverengeka dzinoratidza kuti mashizha ane mashizha anodzivirira kubva kuchirwere chemoyo uye kenza. Ma antioxidants ayo anobatsira kuderedza kukuvadzwa kweoxidative kumaseru uye nekudaro kubatsira kurwisa kuchembera. Vitamin A inokurudzira hutano hwemaziso.

5. Mhodzi dzeChia

Mbeu dzeChia idura remapuroteni uye izere sosi yemamino acids, makabhohaidhiretsi, fiber, calcium uye antioxidants. Zvimwe zvidzidzo zvakaratidza kuti kudya mbeu dzechia nguva dzose kwakabatana nekuvandudzwa kwehutano hwemoyo. Vanopawo imwe nzira huru kune zvigadzirwa zvemukaka sezvo ivo vakapfuma mu calcium. Mbeu dzeChia dzinobatsira kuve nekukwira kwemashuga eropa.

6. Cowpe

Cowpeas imbesa dzine mapuroteni akawanda, faibha, uye huwandu hwakanaka hwe iron, magnesium, phosphorous, calcium uye zinc. Cowpeas inova nechokwadi chehuwandu hwekudya kunobatsira pahutano hwemapfupa uye kushanduka kwemajoini. Calcium, magnesium uye phosphorous zvinobatsira kudzora kukwira kweropa zvakajairika, nepo fiber yakakwira inodzivirira insulin spikes, inodzora mazinga eshuga yeropa uye inovandudza hutano hwematumbu.

7. Almond

Idya maarumondi akanyoroveswa 8-10 zuva nezuva kuti uwane mapuroteni, fiber, vhitamini E, calcium, mhangura, magnesium, riboflavin, iron, potassium, selenium, zinc, B mavhitaminzi, niacin, thiamin uye folate.

Kunyura maarumondi ndiyo nzira yakanakisa yekuwana mabhenefiti akawanda ayo anosanganisira kusimbisa tsandanyama nemapfupa uye kuderedza yakashata cholesterol. Maarumondi anobatsirawo kuderedza manzwiro ekuora mwoyo uye kushungurudzika uye kudzivirira masero kubva mukukuvara.

8. Nzungu

Nzungu dzinozivikanwa kuva sosi yakanaka yemafuta ane hutano, mapuroteni, uye fiber. Iine potasium yakawanda, phosphorus, magnesium uye mavhitamini B. Kunyange zvazvo iine macalorie akawanda, nzungu dzine zvinovaka muviri uye dzine macarbohydrates shoma. Vanamazvikokota vanokurudzira kuti madzimai adye nzungu panguva yekuzvitakura nekuti ine biotin yakawanda. Nzungu dzinopa hutano hwakanaka hwemoyo netsinga dzeropa pamwe chete nema antioxidants.

Dzimwe ongororo dzakaitwa dzinoratidza kuti nzungu dzinobatsira kuderedza dambudziko rekuva nenduru.Kudya nzungu nguva dzose kunobatsira kuderedza cholesterol.

9. Nut

Walnuts ane calcium, iron, mapuroteni, potassium, magnesium uye omega-3 fatty acids. Mhedzisiro yekutsvagisa inoratidza kuti inobatsira kuderedza kuzvimba kunokonzera kurwisa kwemoyo, pamwe nekudzivirira kugwamba kweropa. Kugara kunwa walnuts muhuwandu hune mwero kunobatsira kudzikisa yakaipa LDL cholesterol.

Inokurudzira mabhakitiriya akanaka mumatumbo pamwe chete nekunatsiridza kutungamirirwa kwemazinga ehuga. Inodzivirirawo kune mamwe marudzi egomarara

10. Yogati

Yogurt yakanaka sosi ye calcium neprotein, uye inewo mhenyu probiotic mabhakitiriya. Aya "mabhakitiriya akanaka" anogona kudzivirira muviri kubva kune mamwe mabhakitiriya anokuvadza. Hutano hwese hunotanga mumatumbu, uye kuwedzera zvikafu zvakaviriswa uye yoghuti nyowani yekumba inzira yakakosha yekuwana hutachiona hwakanaka mumuviri wako. Nyanzvi dzinobvumirana kuti ura hunoita zvakanaka hunoita kuti nguva dzose dzibvise chepfu kubva mumuviri, uyewo kuti mabhakitiriya akanaka anowedzera kushanda kwemaitiro ekudzivirira panguva imwe chete.