1. Kurambidza. Kutenda chibereko ichi, unogona kuderedza huwandu hwehushutera muropa munguva pfupi. Kubva mauri unogona kubika zvakawanda zvezvokudya. Shandisa iyo inokurudzirwa kazhinji pavhiki.
2. Apuro inobatsira mubasa remuviri, inouraya chigamba chepathogenic uye inodzivirira kenza. Iine mavitamini akawanda anobatsira uye anoongorora zvinhu: vitamini C, iron uye vamwe.
3. Raspiberi ine mavitamini C akawanda, saka zvinokurudzirwa kudya munguva yechando. Mukuwedzera, izvi zvinonakidza ndeimwe yepamusoro-calorie - mugirazi ye 60 koriori.
4. Cranberry juice inouraya bhakitiriya inokuvadza uye inochengetedza chirwere chekuvhunga kubva kune hutachiona. Kuti uwane rubatsiro rwakanyanya, unwe iyo usina shuga.
5. Apricot inobatsira kuderedza migumisiro yemasikirwo emararamiro emuviri, zvichienderana nehuwandu hwehuwandu hwebeta-radicals. Rimwe bharikiti rine 17 makorikiti.
6. Garlic inobatsira kuchengeta microflora mudumbu uye inotichengetedza kubva kunotonhora. Uye zvose nekuda kwe phytoncids. Iine zvakawanda zvev vitaminamin S.
7. Melon - inongova mukateti ane mavitamini. Iine antioxidant base, uye potassium, uye mavitamini A, C. Nokushandisa nguva dzose yemhuri, unogona kuderedza ropa rekudzivirira uye kudzivirira muviri wako kubva kumararamiro akasununguka.
8. Makaroti ane mavitamini A mazhinji, anobatsira kuchengetedza maziso uye kudzivirira ganda redu kubva kune kenza. Kune vitamini iyi zviri nani zvakagadziriswa, karoti inofanira kudyiwa mufomu yakasvibiswa nemafuta ekugadzira (sour cream, bata).
9. Anyanisi inobatsira kuti utachiona huve, chiropa uye mwoyo. Uye pasinei nekuti iyo ine mitsara yakawanda yekutsvaga. Uye, zvechokwadi, inobatsira kuti utachiona huvepo.
10. Nyanya inobatsira kuderedza kenza yemudumbu.Kuzvi, zvakakwana kudya imwe tomato pazuva, sezvinotaura masayendisiti.
11. Chizi ndicho chikwata chekodhiki ye calcium, chinodiwa kune vose, kunyanya kuvana nevakadzi vane pamuviri. Kubva pakushayikwa kwevitamini iyi, misumari yedu, vhudzi, meno anobuda kunze uye kune matambudziko nemapfupa.
12. Mvura inosvina yakawanda yesimbi uye potassium. Potassium inodiwa pamwoyo, asi simbi inobatsira kutakura okisijeni kuburikidza nomuviri, iyo inonyanya kukosha.
13. Maonde anewo zvakawanda zve potassium, iyo inobatsira kwete chete yemwoyo, asiwo yemidziyo yeropa. Uyewo mairi mune vitamini B6, iyo inobatsira kubudisa serotonin - hormone yemufaro.
14. Lemon inowedzera mavitamini C uye haisi yekuti inogona kushandiswa pamapfudze. Inodzivirirawo kuitika kwekenza.
15. Kefir inobatsira pakutsvaira, inogadzirisa zvirwere zvebhakitiriya mumatumbo uye inoderedza kuzvidzora.
16. Limu, sezvimwe mune michero yemuchero, ine mavhitamini C.
17. Artichokes inobatsira kutarisa huwandu hwehushani hweklesterol uye unovadzivirira kubva kumavara emhando dzakasununguka.
18. Green tea inobatsira mumidziyo yeropa uye inowedzera hutachiona.Kana iwe ukanwa kamwe mukombe wei zuva zuva rega rega, izvi zvichakuchengetedza kubva kuititisult.
19. Ginger inobatsira kugadzirisa zvirwere mumuviri. Hazvikwaniseki kune avo vanoda kushaya uremu.
20. Broccoli ine beta-carotene uye vitamini C. Asi chinonyanya kukosha, chigadzirwa ichi chinodzivirira kenza yepabonde. Saka idyai vana vomucroccoli, nezvimwewo.
21. Sipinachi. Iine ma carotenoids akawanda uye lutein Izvi zvinobatsira kuchengetedza maziso akanaka mukwegura.
22. Dzungu rinobatsira basa remuviri wepamuviri, rinodzivirira kurwere rekenza uye rinowedzera hutachiona.
23. Huchi ine simba rinopesana nekuvhiringidza, rinobatsira kumidziyo nekudzivirirwa. Inowanzoshandiswa nekuda kwekunatsa - nekuda kwemasikisi, kuisa muviri uye nezvimwe zvakadaro.
24. Bhanana inobva kune vitamini C uye A. Inobatsira kuvandudza mafungiro uye kukunda kushungurudzika.
25. Yakasimwa gorosi ine mavitamini E mazhinji, ayo anobatsira mvere, misumari uye ganda. Kana iwe uchidya rimwe zuva pahupuni imwe yegorosi, ipapo iwe uchapa muviri wako 7% yemagesium zuva nezuva.
26. Maorivhi, zvose madema uye matema, akafuma mune iron uye vitamini E.
27. Zvipuka zvinobatsira kuderedza dambudziko rechirwere chemoyo ne20%. Iine mafuta anobatsira, asi ingoidya chete mufomu yakajeka, yakabikwa.
28. Pomegranate juice ndeyemhuka inonzi aphrodisiac, inoderedza kushamwaridzana, ine zvakawanda zvesimbi uye inobatsira kurwisa kenza.
29. Mazai igoro reprotheni. Zvisinei, havakwanisi kuwandisa chirwere chekudya uye vakanyatsopindira.
30. Salmoni yakafuma mu omega-3 fatty acids.
31. Kabichi ine fiber yakawanda, iyo inobatsira kutanga kugadzika.
32. Nyoka nyama ine zinc uye vitamini B12. Aya mavhithamini anobatsira pane chirwere cheshuga uye hutachiona. Kunyange mumenyama yakakanyiwa, zvose zvinobatsira zvinodzivirirwa.
33. Risi ine mavitamini PP, E uye B, selenium, manganese uye zinc. Mazambiringa anoita basa remuviri uye anotipa simba.
34. Strawberries ane ruzivo mu vitamini C. Inobatsira kurwisa rusununguko rusununguko uye runotidzivirira kubva pakukwegura kusati kwasvika.
35. Blubheri inokonzerwa ne-antioxidants. Ion iyo inobatsira pane chirwere chetsitsi chokuputika.
36. Gungwa kare rinodzivirira zvirwere zvehutano hwetroroid, nekuda kwehuwandu hwehuwandu hweyodini uye 40 hunobatsira mavitamini.
37. Mutsara wekotokisi unogona kudzivirira kuonekwa kwemazimbe eropa nekuda kwekuti ine zvine antioxidants.
38. Chingwa chinobva kuupfu hwakakwana hachisi kungochenesa muviri chete, asiwo chirongwa chekudzivirira chezvirwere zvevascular uye kenza.
39. Walnuts - chitubu chemafuta nemaprotini. Tidzivirire kubva kune chirwere cheshuga nekurwisa mwoyo.
40. Soy ine zvinhu zvakawanda zvinobatsira - phosphorus, fiber, iron, calcium, magnesium. Uye iyi haisi rondedzero yakakwana.
41. Nyama yehuku ine mavitamini eboka B uye inodzivirira zvirwere zvepachirwere. Kupa muviri muviri wepamusoro weprotein uye huwandu hwemafuta, idya huku isina ganda.
42. Chili yehuku inouraya mabhakitiriya anokanganisa mudumbu uye mumatumbo, uye inokurumidza kuwedzera metabolism.
43. Mazambiringa matsvuku anokonzera kukwegura kwemuviri uye inobatsira pakuderera ropa.
44. Plum ine antioxidant yepanyama-polyphenol, inochengetedza chirwere chekenza nedzimwe zvirwere.
45. Chiropa chemombe kana nyama yenguruve ine zvakawanda zvebiotin, izvo zvinongoda kudiwa zvipikiri zvakasimba uye vhudzi rakasimba.
46. Cherry juice inobatsira kugadzirisa kusawirirana mushure mekudzidzira muviri. Uye zvinonyanya kukosha - zvine zvakawanda zve antioxidants.
47. Fungi ine selenium uye inobatsira kubvisa zvinokuvadza zvemahara radicals. Vari vapfumi mumapuroteni, saka vanogona kutora nguva yei yam.
48. Ananasine. Iine mishonga inobatsira zvipenyu kuputsa zvokudya zvakaremara. Nokudaro, vanorayirwa kune avo vanoda kurasa zvikwereti zvishoma pasina kukuvadza mumuviri.
49. Dombo reviviar rine lecithin, iyo inobatsira kurwisa cholesterol. Mukuwedzera, caviar inobatsira kusimbisa hutachiona.
50. Beet ipente yesimbi. Inobatsira kurwisana nematambudziko emukumbo, ane angina uye anemia.