Zvokudya zvishanu zveuropi hwesimbi

Zvokudya zvishanu zveuropi hwesimbi

1 - blueberries

Cranberries kana blueberries vari pamusoro pezvinyorwa zvekudya zvakakosha kuuropi. Zvidzidzo zvakaratidza kuti blueberries inobatsira kuvandudza chiyeuchidzo uye cognitive basa. Imwe ongororo yakawana zvakare kuti kudya muto weblueberry kwemavhiki gumi nemaviri kwakavandudza ndangariro uye manzwiro.

Blueberries yakakwirira mu antioxidants uye phytonutrients, iyo inobatsira kudzivirira huropi kubva mukukuvadzwa kunokonzerwa nemahara radicals. Blueberries zvakare yakanaka sosi yevhitamini C, iyo yakakosha kune immune system.

2- Salmon

Salmon inozivikanwa nekuve imwe yeakanakisa masosi ehuropi-inosimudzira omega-3 fatty acids, iyo muviri wemunhu haugone kuburitsa wega. Ndicho chikonzero nei zvakakosha kuisa chikafu sesaumoni mukudya kwako, uchiita shuwa kuti unowana zvakakwana kuti uwedzere hutano hwehuropi.

Salmon zvakare inzvimbo yakanaka yeprotein uye vhitamini D, izvo zvese zvakakosha kune hutano hwehuropi. Tsvagiridzo yakaratidza kuti vanhu vanodya hove nguva zhinji havagone kuve nechirwere cheAlzheimer uye kumwe kukanganisa kwenjere.

3- Nzungu nemhodzi

Zvakare, nzungu nemhodzi zvinopa huwandu hwakanaka hwehuropi-hune hutano omega-3 fatty acids, antioxidants, vhitamini E uye magnesium, chicherwa chakakosha kuhutano hwehuropi izvo zvidzidzo zvakaratidza zvinogona kubatsira kuvandudza ndangariro.

Nyanzvi dzezvokudya zvinovaka muviri dzinokurudzira kudya walnuts kunyanya nekuti ine yakakwira omega-3.

4- Chokoreti yakasviba

Chokoreti yakasviba kunyanya inzvimbo yakanaka ye antioxidants uye flavonoids, iyo yakaratidzwa kuvandudza kushanda kwehuropi. Mhedzisiro yeimwe ongororo yakaratidza kuti vanhu vakadya chokoreti yakasviba vakavandudza mashandiro avo pakuyedzwa kwendangariro.

Chocolate zvakare yakanaka sosi ye caffeine, iyo inogona kubatsira kuvandudza kushanda kwehuropi uye kusvinura. Nyanzvi dzinopa zano kusarudza chokoreti yakasviba ine yakakwira cocoa yemukati kuti uwane mabhenefiti akawanda, asi yeuka kuidya zvine mwero kuti udzivise uremu.

5- Avocado

Avocados inozivikanwa seyakanaka sosi yemafuta ane hutano, mavhitamini nemaminerari, pamwe nekuve imwe yemichero mishoma ine monounsaturated mafuta, ayo akakosha kune hutano hwehuropi. Imwe ongororo yakaitwa yakaratidza kuti vanhu vaidya ma avocado vaive nepamusoro pe brain-derived neurotrophic factor (BDNF), protein yakakosha pautano hwehuropi nekushanda kwayo.BDNF yakaratidzwa kuti inovandudza chiyeuchidzo uye kudzivirira uropi kubva mukuderera kwezera.

mitemo yose

Zvokudya zvakasiyana-siyana zvine maitiro akasiyana kune vanhu vakasiyana uye miviri yavo, asi kune mimwe mitemo yatinogona kutevera tose kupa huropi hwedu mukana wakanakisa wekugara uine hutano uye uchiita zvakanaka kusvika mukuchembera. Mitemo yezvigunwe inosanganisira kudya michero yakawanda nemiriwo yemarudzi ose, sezvo ine antioxidants uye zvinovaka muviri zvakakosha pahutano hwekuziva. Funga kuwana omega-3 fatty acids yakakwana nekugara uchidya hove dzine mafuta dzakadai sesalmon kana tuna.

Nyanzvi dzezvokudya zvinovaka muviri, mumamiriro ezvinhu aya, dzinonyevera pamusoro pekudya zvokudya zvakagayiwa uye svutugadzike uye inokurudzira kuti zvitsive zvishoma kana zvachose zviyo, nzungu nemhodzi, pamwe chete nechokoreti yakasviba nguva nenguva.