Zvechokwadi chibereko chero chipi zvacho, kana chikava, chinokwezva nerunako rwayo, asi chii chinofanirwa kuve chakanakidzwa kuti chisangonakidzwa chete nekunhuhwirira kwavo uye kunakidza kunakidza, asiwo kuwana huwandu hwehutano hunobatsira? Nzira iri nyore uye iri nyore - teerera hura. Ndiwo mararamiro anoratidza kubatsira kweizvi kana icho chigadzirwa, uye ndeapi matambudziko ehutano anogona kugadziriswa nekubatsira kwechigadzirwa.
Orange uye zvitsvuku
Iyo inonyanya kukosha ruvara yakatsvuka, inobvumira kwete chete maitiro epfungwa, asi zvipenyu. Kazhinji mumwe nomumwe wedu akazonzwa kuti vanhu vanofarira zvitsvuku ndivo vatungamiri, uye mumasikirwo akadaro mutungamiriri ndiye beta-carotene, iyo mumuviri wedu yakazvarwazve se vitamin A.
Vitamini A ine nhamba yakawanda yekubatsira, asi inonyanya kukosha ndiyo antioxidant. Dzinodzivisa kuumbwa kwekenza masero, inotsigira midzi yeropa, zviratidzo uye inononoka kukwegura. Beta-carotene inogadzira mishonga mumarangi pane marara, asi somuenzaniso, dzimwe nguva makaroti anenge ari mutsvuku, anoratidza zvakakwirira zve beta-carotene mairi. Mucheka wakajeka wearineni une orange, pungu, uye ruvara rune ruzivo uye rwakazara, huwandu huwandu hwecarotene.
Zuva rimwe nerimwe, kune mazana maviri kusvika maviri nemazana magumi makumi mashanu emagetsi akabikwa kana kubika mishonga kuti agutse zvido zvezuva nezuva zve beta-carotene. Unogonawo kudya miriwo yakasvibirira, asi zviri nani nehutari, sezvo vitamini A inogadzikana-mafuta.
Lycopene is antioxidant ine simba inopa fruity-mutsvuku. Izvi, iwe unogona kutaura, carotenoid, ine nhare yakasimba yeanticancerogenic. Mukuwedzera, inoderedza zvido zvemuviri wekutsvaira cholesterol uye inokurudzira zviri nani moyo. Iko iripo kumatamatari, tsvuku tsvuku, mavhenekeloni, guava, mazambiringa, uyewo.
Flavonoids zvipenyu zvinoshandiswa zvipenyu, zvinosanganisira anthocyanin, mavara evanhu venyama. Anogadzira miriwo nemichero mumarudzi akasiyana-siyana: bhuruu, tsvuku, ruvara rwepepuru, rorangi, ruvara. Kushanduka kwemavara kunobva pachiyero che-acid-msingi chezvinhu. Zvibereko zvine mahedheni e-alkali anthocyanates mubhuruu, nemiti ine michina isina kutakura-iri mupepuru.
Violet Products
Anthocyan inofanirwa kuhupi hwedu, inokwanisa kukurudzira kukwanisa kudzidza nekuvandudza chiyeuchidzo. Inowanikwa mune zvakawanda zvakakwana michero yakaita seyando yeberberries, mazambiringa mazambiringa, blueberries uye tsvuku kabichi. Kana zvinhu izvi zvakasviba kana zvakanyanyisa, maitiro avo anobatsira haasi kurasikirwa.
Buraktozh ine burgundy, lilac kana violet ruvara, thanks flavonoid pasi pezita rokuti betanidine. Inobatsira muviri kuti uwane vitamini E, unodzivirira kubva pakuparadzwa, unogona kuisa kuwedzera ropa, kuvhara zvirwere zvepachiviri uye zvevascular, uyewo zvirwere. Kana burak yakakura munzvimbo dzakashamwaridzana dzakasununguka dzevanhu vasiri makemikari, zvino inokwanisa kunyange kubvisa simbi ine simba uye radionuclides ye isorganism. Mazai ezvo anewo zvakafanana, izvo zvinopenya-violet. Kuchengetedza betanidine inobatsira, miriwo inofanira kubikwa panzvimbo yakakangwa kana kubikwa.
Mimwe mijenya nemichero
Zvibereko zvine ruvara rwezhizha, zvine muti unobatsira, unotarisa lemon mumucheka muduku. Inobatsira kusimbisa masvingo emidziyo uye membrane yesero, inochengetedza mararamiro emakemikari anodiwa, inosimudzira kudya uye inobata zvirwere zvemuviri wepamuviri. Mishonga ine chinhu ichi inosanganisira maapuro, mazambiringa matsva, chibage, melon, mbatata.
Zvakanakisisa kudya michero yakadaro yakasvibirira, asi kana izvi zvisingaitike, somuenzaniso, semuenzaniso wemapatati uye zviyo - vabike ivo vaviri, kubika kana kubika.
Mishonga yeguruvara ruvara
Zvibereko zvakasvibirira, zvine zvakawanda chlorophyll. Chiito chayo chinodikanwa kumusimba wesimba, ropa, uyewo basa rakanaka remukati uye mudumbu, kusimbisa meno, mapfupa. Chlorophyll inobatsira kubvisa tsvina kubva mumuviri, anoporesa maronda, anotidzivirira kubva kubhakitiriya, izvo zvicharamba zvipenyu mumutsetse wayo.
Greens uye michero inofanira kudyiwa zvakasvibirira kana nekunyoreswa kwekushisa. Zvokudya zvegreen zvinopinashi, broccoli, dill, mashizha mashizha mashizha, parsley.
Kromenih inobatsira zvikuru uye ichava michero, yakadai sehairi, lentils uye peas, kunyanya kana vane ruvara rudema, uye akawanda akawanda. Somuenzaniso, masayendisiti eAmerica akaisa chokwadi chinonakidza chaizvo. Izvo zvaive mukuti zvinyorwa zviduku zvitsvuku zvine zvizhinji zvakanyanya zvinopesana nehutachiona kupfuura mamwe marudzi nemimwe michero yemiriwo. Mbeu uye zviyo zvine fiber fiber dzinobatsira kuderedza cholesterol muropa redu, uyewo zvinobatsira kudzivirira dambudziko rekuwedzera kwehutano.
Kune miriwo uye michero yakawanda kwazvo mu unsaturated mafuta acids. Uyu muorivhi uye avocado. Iine multivitamin D uye mafuta ane utano. Kuvonga neizvi, vanobatsira kuchengetedza hutano hwevhudzi, misumpi uye ganda uyewo zvinoita kuti kuonekwa kwe carotenoids nemuviri.
Fatty acids inowedzerwawo nedzimwe hove. Semuenzaniso, tuna, shering, sardine, salmon. Iine Omega 3 acids inodzivirira masero edu. Kana iwe uchigara uchipa hove yakadaro, iyo inobatsira inowanikwa mairi ichasimbisa basa reropi uye kubatsira kubvisa kudzvinyirira, uye kunodzivirira kuora mwoyo.
Zvigadzirwa zvakachena
Zvigadzirwa zvekudya uye mukaka pachawo zvakachena, zvinobatsira zvikuru uye zvakafanira. Vanobatsira kusimbisa masumbu uye bone mapfupa. Vakuru havafaniri kushandisa mukaka, ajar, kamu, kefir uye yogurt, tese, kirimu yakasviba. Misi yakanakisisa kuvana vaduku.
Kuziva ruzivo urwu, unogona kudzokorora kudya kwako uye unosanganisira mairi miriwo uye michero inounza kubatsirwa kukuru! Mushure mezvose, kuongorora hutano hwako nekubatsira kwezvokudya zvepanyama uye zvepanyama!