Zvaunodya zvinoderedza mikana yako yekubatwa negomarara

1- Orange uye zvitsvuku zvekudya: kuderedza kuitika kwekenza kune avo vanodya zvakawanda zvezvikafu izvi 20%

2- Broccoli, cauliflower uye kabichi: Vanorwisa kuzvimba, kudzvanya maseru egomarara, uye vanogona kubatsira kuenzanisa estrogen inodzivirira kubva kugomarara rezamu.

3- Bhinzi, bhinzi, uye nyemba: Muviri wako unobvisa eestrogen yakawandisa, uye ura hwako hunopwanya fiber pachayo kuita nhengo dzinorwisa gomarara.

4- Hove, tuna uye salmon: Vakadzi vanodya omega-3 fatty acids kubva kuhove vane 14% mukana wakaderera wekuita kenza yemazamu.

5- Mukaka weSoy: Wakapfuma mumakomisheni anoderedza angiogenesis uye anobatsira kuenzanisa estrogen mumuviri.

6- Nyama tsvuku (kupfuura 510 pasvondo): Vakadzi vanodya nyama tsvuku yakawanda vane mukana wekuita gomarara repazamu kana vachienzaniswa nevakadzi vanodya nyama tsvuku shoma.

Shuga (zvipunu zvinodarika 6 pazuva): Shuga yakawandisa inotungamirira kuhuwandu hwe insulin, iyo inokurudzira kukura kwemamota ane kenza.