Izvo gumi zvekudya zvehutano hwesimbi

Izvo gumi zvekudya zvehutano hwesimbi

Muviri unofanirwa kudya izvo zvakakosha izvo zvinobatsira nhengo dzayo kuita mabasa adzo kusvika pamwero wakazara, uye kunakidzwa nesimba, simba, uye kuita.

Pane rondedzero inosanganisira gumi superfoods dzinofanirwa kudyiwa nguva nenguva kuti uwane hutano hwakanaka uye hupenyu hunofadza, husina chirwere kwenguva yakareba sezvinobvira, maererano nezvakadhindwa neNews 10, uye zvinotevera:

1. Muriwo wemashizha

Mashizha ane mashizha anopa mishonga inokosha pamwe chete nezvirwere-kurwisa phytochemicals. Miriwo yemashizha yakasiyana-siyana yakaita sespinachi, makabheji neretisi inogona kuiswa mukudya kuitira hutano hwakanaka.

2. Raspberry

Maberry ane chikamu chepamusoro chefiber, vhitamini C uye antioxidants inopikisa zviratidzo zvekutanga zvekuchembera.

A tsama yema berries anogona kudyiwa sechikafu kana kuwedzerwa kune smoothies, yoghurt kana oatmeal.

3. Miriwo yakasimba

Rondedzero yezvinonzi miriwo inosanganisira broccoli, cauliflower, wasabi uye mustard.

Iyi miriwo ine fiber, phytochemicals uye mavitamini, iyo inobatsira kuita kuti muviri ushande zvakanaka uye inogona kupa dziviriro kubva kune dzakawanda zvirwere.

4. Nzungu

Nzungu dzinopa micronutrients yakadai se selenium pamwe chete nemafuta e-monounsaturated, izvo zvinoderedza ngozi yechirwere chemwoyo. Almonds, hazelnuts, walnuts, cashews, pecans uye pistachios zvinofanira kuiswa muzvokudya sezvokudya zvine utano muhuwandu hwepakati.

5. Mbeu

Legumes inobatsira kuderedza njodzi yechirwere chemoyo nekuti ine hupfumi hwefiber, protein protein uye folate.

Iwe unofanirwa kuve nechokwadi chekudya chikafu chikuru chenyemba zuva rega rega, ingave bhinzi dzvuku, soya bhinzi, pizi, kana nyemba.

6. Mafuta omuorivhi

Mafuta emuorivhi anozivikanwa kuve mamwe emafuta ane hutano ekubika chikafu nekuti akapfuma muvhitamini A, monounsaturated fatty acids uye polyphenols.

Kudya mafuta omuorivhi nguva dzose kunobatsirawo kuderedza ngozi yehosha yemwoyo kusvika pamwero mukuru.

7. Madomasi

Kudya matomatisi kunoderedza njodzi yekenza yeprostate, nekuti ine chikamu chepamusoro chevhitamini C uye lycopene. Tomate inogona kuwedzerwa kune yakawanda yemidziyo mikuru, saladi uye soups.

8. Yogati

Yogurt inzvimbo yakanaka yeprobiotics, mapuroteni uye calcium.

Kudya yogurt kunobatsira kuwedzera izvo zvinozivikanwa se "mabhakitiriya akanaka" mumatumbo, anodzivirira muviri kubva kumabhakitiriya anokuvadza. Nekudaro, iwe unofanirwa kungwarira kuti usadye iyo yogati ine yakawedzera flavour nekuti ine yakawanda yeshuga.

9. Zviyo zvose

Mbeu dzese dzinozivikanwa nekuda kwehutano hwadzo hwakawanda, sezvo kudzidya kunobatsira kuderedza njodzi yechirwere chemoyo, chirwere cheshuga, uye high cholesterol.

Mbeu dzose dzinewo mapuroteni uye makabhohaidhiretsi akaoma, pamwe chete nemaminerari, phytonutrients, vhitamini B, uye zvinhu zvinonyunguduka uye zvisinganyunguriki.

10. Herbs uye zvinonhuwira

Mabhenefiti akawanda ehutano anogona kuwanikwa kana uchidya teaspoon yemiti nemiti inonhuwira.

Kunwa musanganiswa weturmeric/black pepper kunobatsira kuvaka immune, uye unogona kunwa kapu yemvura ine coriander, mint, lemon peel uye cucumber zvakawedzerwa kubvisa chepfu nekudzibvisa kubva mumuviri, kana unogona kunwa green tea yakasimbiswa ne simba remon uye ginger kuti rikurumidze metabolism.

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