Kuti hutachiona hwemunhu hushande zvakazara zvakakwana uye hunobudirira, hunoda huwandu hwemaminerari, hunongedzera zvinhu uye mavitamini, izvo zvinogona kuwanikwa mune zvakasiyana-siyana zvemishonga. Chokutanga, unofanira kubhadhara zvakanyanya antioxidants, iyo inosanganisira mavitamini A, C uye E. kukosha kwevhithamini aya ndeyekuti vane kodzero yekuregeredza mamwe maitiro emararamiro mumitumbi yedu, zvichiita kuti basa rekudzivirirwa kwezvirwere zvirambe zvichiitwa. Rich storages mavhithamini emapoka aya anogona kunzi maharati, mafuta emiriwo, chiropa uye michero.
Zvakanaka antioxidants ndeye flavonoids - zvinhu zvakasiyana, zvakanyanya mumiti yezvokudya. Izvo zvinhu zvinogadzirisa zvakasununguka radicals pasina, uye kunze kwekuti zvinoshumira seyakanakisisa prophylaxis yezvirwere zvepachikafu. Mitsva inogutsa ye flavonoids ndeyamatato, walnuts uye maruva akasiyana-siyana.
Mineral substances chimwe chikamu chinokosha chekudya kunovaka muviri kuburikidza nekuwedzera kubudirira kwezvirwere zvemuviri. Vafumi mumichero yakasiyana-siyana yezvirimwa nemiriwo, pakati payo pane mashizha emashizha, asperagus uye broccoli kabichi. Uyewo, munhu anofanira kugara achiyeuka nezve microelements: selenium uye zinc inodiwa kuwedzera hutachiona. Kuwanda kwezvinhu izvi mumuviri kunobatsira kuporesa maronda nokukurumidza uye kudzorera simba, kuwedzera, kuvapo kwe selenium uye zinc mumuviri chinhu chinokosha chekugadzirisa nekugadzirwa kwezvinhu zvakakosha kuitira kushanda kwechokwadi kwemuviri wezvirwere.
Nhamba yakawanda yincincin inowanikwa mune zvakasiyana-siyana zvegungwa, marimu, mazai, nyama, cheese uye zvigadzirwa zvekudya. Selenium anorega kukwegura, uye anopawo mukana wekuchengeta mweya uye utano hwakasimba hutachiona. Mhepo iyi yakawanda inowanikwa muropa, itsvo, maruva, chingwa chose chezviyo uye zviyo zvakasiyana-siyana.
Muchiitiko chausingakwanisi kusiya mono-kudya, iwe unogona kukurumidza kuvandudza kushanda kwemuviri wezvirwere ne "kugara pasi" pane kudya kweJapan, kunoshandisa mvura yakawanda yezvokudya zvegungwa - shrimp, squid, hake, cod, perch. Kana mari yacho isingabvumi kushandiswa kwezvinhu izvi zvinodhura, inogona kuchinjwa uye isati yakadhura, asi isingasviki yevamwe, nokuda kweizvi mapundu, dawn rose, haddock uye hove dzakasviba dzakakwana.
Nzira yakanaka mukusimbisa kusapinda kwemajeri kunogona kuitika kana usingashandisi yakanyorova munyu, kwete maruva akawanda emhando dzehove dzvuku, uyewo salmon yakachena-yechando, herring uye trout. Inokurudzirwa kudya mackerel yakaoma nguva nenguva, nokuti ine yakawanda yemafuta unsaturated acids, iyo inonyanya kuwedzera hutachiona. Inofanira kungorangarirwa kuti panguva yekutsva uye kusvuta zvinhu izvi zvinoparadzwa.
Iye zvino zvawakadzidza nzira yekuvandudza kusagadzikana, iwe unogona kusangana nekuchengetedza nguva yekutonhora.