Chikafu chine utano hwechando chinofanirwa kuisa mumutsetse michina uye mavitamini, izvo zvinogona kuwanikwa nyore nyore kubva kune chero michero yemwaka uye miriwo. Asi kana iwe ukazvigadzirisa basa rekuziva kuti inonyanya kukosha mumamiriro ezvinhu echando mumiti kana michero yakawanda ye-antioxidant, saka hazvina kufanira kuyeuka imwe nguva yechando "heroes", iyo inowanzokanganwika. Paunosarudza zvipo zvezvisikwa, tevera pfungwa yokuti michero nemiriwo zvinofanira kuva nehupamhi ruvara ruvara. Izvi zvichava chivimbo chakasimba chokuti ivo vakapfuma mavithamini, mishonga uye vachava nemigumisiro inobatsira pakuzvidzivirira kwehutachiona nekudya mumagetsi.
Pumpkin
Dietitians anokurudzira zvakasimba mapundu. Iine purogiramu yakasimba yevhitamini, fiber uye zvimwe zvibereko zvinokosha. Yakagadzirirwa maererano nemamwe mapeji, iyo dzungu rinodzivirira carotene, folic acid uye potassium. Mukuwedzera kune kunakidza kunonakidza, iyo dzungu richabatsira muviri kuti uzvidzivirire kubva kune chirwere cheshuga nemaronda emwoyo.
Red Oranges
Utano hwakanaka hwemichero yechando nemichero inowanzova mu vitamini C, iyo inobatsira maitiro ezvirwere zvekuzvidzivirira kurwisa chero zvirwere zvekuporesa. Oranges uye tangerines zvinogona kudyiwa gore rose, asi maarangi matsvuku muchando anonyanya kunaka nekuda kwemuvara wavo wemafara uye chidimbu chinoda fiber.
Artichokes
Vanogona kutarisa vanotya, asi artichokes izere inonaka uye inopfuma mune antioxidants, folic acid uye vitamini K. Izvo zviri nyore kugadzirira kupfuura iwe unofunga. Artichokes inowanikwa kuma saladi kana pasasasi, masvini anogadzirwa navo. Chinhu choga chokuyeuka kana uchibikira padhifu, nzira yakanakisisa yekudzikisa artichokes ndeyekubika muhombodo yakakwirira pamusoro pekupisa kwepasi.
Cranberry
Kuva imwe yezvinhu zvinonaka zvakanakisisa zvesauces uye mashizha, cranberries zvakare ndeimwe yehutano hwakanaka hwechando ma berries. Saka tora nguva iyo iri itsva uye inowanikwa. Mukuwedzera kune zvakakosha zvevhitamini C, cranberries inobatsira kuchengetedza HDL (yakakura-masimba lipoproteins), kukwidziridza huwandu hwe "zvakanaka" cholesterol.
Persimmon
Orange michero, kwete yakaderera mukupenya kune cranberries, haisi sevanhu vanozivikanwa sezvavanokodzera. Mavari, kune mafivha akawanda uye phenolic makemikari kupfuura maapuro, yakakwirira ye minerals uye cocktail ine simba ye antioxidants. Uyo asingadi kushandiswa kwemapassimoni mufomu yakasvibirira, anogona kugadzira mbatata yakasviba nokuda kwekudya kwakasiyana-siyana.
Head cabbage
Kabichi isiri yemiriwo yeRussia uye yeEurope. Inoshandiswa muzvidimbu zvakasiyana-siyana, soups uye salads. Kabichi ine simba rinopesana nekuputika pamuviri, iyo inobatsira zvikuru munguva yechando. Red cabbage ine maminera akawanda uye mavitamini kupfuura machena kabichi, naizvozvo kana iri kushandiswa mumashizha kana chero mamwe mapeji, inowedzera mhemberero yezvokudya zvako.
Leaf cabbage
Iyo ine yakakwirira ye calcium uye beta-carotene, iyo pamwe chete nehutano hwakakwana hwevhitamini C uye simba rinopesana nehutachiona hunobatsira kurwisa zvirwere. Gadzirirai kuti zvive zvokudya zvakanakisisa mumhando ye salads, fry, stewed kana steamed.
Ruccola
Kana iwe wakaneta broccoli kana kabichi, teerera mavara mashizha aya. MuRussia, chimiro ichi chinonzi paw chinodhindisa mashizha chinonzi chibage. Icho chinonhuwira uye chinonaka, mahombekombe eEurope haaimiriri tafura yavo kunze kwemiti iyi. Yakapfuma mu calcium, simbi uye vitamini K. Zvakanyanyawo zvakanaka mumasadhi, asi nyanzvi dzinokurudzira kufuta mashizha mune zvishoma zvamafuta omuorivhi, kuitira kuti mafuta anobatsire chirongwa chekudya chikanakisisa kudya zvose zvinowanikwa.
Komvaty
Duku, hongu udal - kuitira kuti iwe unogona kutaura pamusoro pezvibereko zviduku zvikuru zvevirrus. Kumquats inowedzera mavitamini A uye potassium, inenge yakawanda ye fiber uye vitamini C. Izvi ndizvo zvaunoda munguva yechando. Vanokwanisa kuwedzera piquancy kune salads uye inotsiva yakanaka panzvimbo yechiramu chero ipi zvayo.
Kiwis
Zvibereko zvatinoda zvevana vedu zvine vitamini C kupfuura miti yakawanda yemuchero. Asi inoshandawo kune vanhu vakuru, sezvo kuwedzera pakubatsira masimba ezvirwere mumuviri mukurwisana nehosha, kiwi inobatsirawo kuenzana kwepfungwa yeropa.