Chikafu chinosimbisa ndangariro

Munhu kazhinji anoshuva kuva nendangariro yekombuta, naizvozvo haakanganwi kana kuti kurasikirwa nechiono chechimwe chinhu

Asi izvi hazvigoneki

Zvisinei, munhu anogona kushandisa zvimwe zvekudya zvinobatsira kusimbisa ndangariro nekuchengetedza hutano hwehuropi.Kudya chikafu chinovaka muviri kazhinji kunoderedza njodzi yezvirwere zvakawanda seshuga, BP, chirwere chemwoyo, uye kugara uine hutano hwepfungwa nemuviri une hutano. .

Ndezvipi zvokudya izvi?

saladhi dzine mafuta omuorivhi ane utano, nzungu, uye zviyo; Iwo ane chikamu chepamusoro chevhitamini E, inova imwe yea antioxidants anobatsira kudzivirira masero etsinga

fish; Zvakadai sesaumoni, mackerel, tuna, nedzimwe hove dzakapfuma mune hutano omega-3 fatty acids.

 

miriwo yemashizha yakasvibira, yakadai sepinashi uye broccoli; Ndivo manyuko akanaka evhitamini E, uye folic acid, inodzivirira uropi.

avocado; Iyo yakakosha sosi yakapfuma muvhitamini E, iyo inobatsira kuderedza njodzi yechirwere cheAlzheimer, uye yakakosha sosi yemafuta emonounsaturated senge omega 3 uye omega 6, uye inzvimbo yakanaka ye potassium nevhitamini K.

sunflower mbeu; Iwo akanakisa sosi yevhitamini E, uye 30 magiramu ayo ane 30% yemacalorie ezuva nezuva anokurudzirwa.

Nzungu uye nzungu ruomba zvine chikamu chakanaka chemafuta ane hutano, ayo anochengeta zvese moyo nehuropi zvine hutano.

Maberry, blueberries nemastrawberries mamwe marudzi anobatsira kusimbisa ndangariro nekuti ane antioxidants.

Mbeu dzese dzakapfuma mufiber. legumes; Iwo akapfuma sosi ye folic acid, iyo yakakosha pakusimbisa ndangariro. cauliflower; Yakapfuma mu calcium, vhitamini C, vhitamini B, beta-carotene, iron, fiber, uye vhitamini K, zvose izvi zvinodzivirira masero kubva kune mahara radicals, kuchengetedza ropa rakanaka, uye kubvisa simbi inorema inogona kukuvadza uropi.

Mbeu dzeChia dzine omega-3 fatty acids, soluble uye insoluble fiber. Mbeu dzeChia dzinobatsira kudzora huwandu hweshuga yeropa uye inewo akawanda ma antioxidants.

Chokoreti yakasviba ine flavonols, iyo inovandudza mashandiro emidziyo yeropa, nokudaro inovandudza kugona kwekuziva uye ndangariro, pamwe nekuvandudza mafungiro, uye inogona kubvisa marwadzo.

Nzungu dzakadai semarnuts nemaarumondi akakosha kune hutano hwehuropi uye tsinga system, uye iwo akanaka sosi ye omega-3, omega-6, ine hutano fatty acids, vhitamini B6, uye vhitamini E.