Aiwa: Chokoti yehuchi
Hungu: Chocolate tsvuku
Chikonzero nei: chocolate tsvuku (inenge 60% cocoa) inongowanikwa mishonga ye antioxidants, inobatsira hutano hwevakadzi, nokuti dzinodzivirira masero kubva pakuparara kwechizvarwa; Chokoti yehuni inonyanya kunwisa antioxidants. Uyewo, mafuta ane chokoleti haawedzeri cholesterol. Zvidzidzo zvinoratidza kuitika kwakanaka kweshokoleti yerima pamidziyo yeropa maawa maviri mushure mekushandisa kwayo kana kuti mushure memukombe wekocoa.
Aiwa: Waini yakachena
Hungu: Waini tsvuku
Sei: kuenzaniswa newaini tsvuku, waini tsvuku, sechokoti yakasviba, ine mamwe antioxidants, munyaya iyi kubva pamapundu emazambiringa anoshanda. Doro duku doro rinodzivirira kubatana kweplatelets, izvo zvinodzivirira kuonekwa kwemazimbe eropa. Kuenzanisa ndicho chinhu chikuru munyaya ino; maererano nekuongorora, rimwe girasi rewaini zuva nezuva ndiyo inonyanya kukosha yehutano hwevakadzi.
Aiwa: chingwa chitsvuku
Hungu: chingwa chegorosi
Sei: Nguva dzose, iyo code iwe inotsiva upfu hwakachena nemafuta akawandisa akawanda (muchingwa, mafuta, marodhi) zvinokonzera kukwegura. Simba rakasanganiswa, rinowanikwa muhuti uye bhariki, rinoderedza insulin uye rinowedzera cholesterol (funga nezvevanhu vane chirwere cheshuga nevanokonzera), asi kusvibiswa kwe fiber muzviyo zvakakwana zvegorosi kunoderedza ngozi yezvirwere zvepamuviri zvakadai sedragticulosis.
Kwete: Soda
Hongu: Tea
Sei: Mukombe weiyo inokuzadza ne antioxidants, uye bhodhoro re soda ne shuga. Inwa zvakasvibirira, madema uye, kunyanya, tete chena uye kutonhora, uye kupisa. Izvo zvose zvine mishonga inobatsira uye mutero we caffeine.
Kwete: 1/4 shuga mukubika mabhuku
Hungu: Izvo zvakafanana nemukaka wakaoma wamafuta
Chikonzero: Kuderedza shuga yehuga mukeke, makiki nechingwa zvinokonzera kuti tsika dzehutara dzinotapira zvidye zvishoma muzvokudya zvako zvose - chinhu chinobatsira mukurwisana nekwegura, tk. kunze kwekuwedzera kuwandisa uye chirwere cheshuga, kudya kukuru kweshuga kunogona kutungamirira ku glycosylation. Nzira iyo shuga dzemashuga dzinonamatira kumapuroteni emakemikoro, zvichida kuparadza masero, kuwedzera kukurumidza uye kuunza kubvisa kwemasero.
Aiwa: Dietary soda
Hungu: Mvura
Chikonzero: Hakuchina imwe inwiwa inobatsira kupfuura mvura. Inobatsira kuzadza muviri nemuviri, iyo inonyanya kukosha pakushanda kwayo. Zvokudya soda zvinoderedza nyota, nyanzvi dzakawanda dzinofunga kuti zvinotapira zvisiri izvo (zvinonzi zvinochengetedzwa zvakachengeteka) zvinogona kusanganiswa nekutanga kwekenza.
Kwete: 1 \ 4 iwe wakadya nyama
Hongu: Lentils
Sei: Mafuta anogutsa (ayo akawanda kwazvo ari munyama) anogona kudzivisa arteri uye kukuvadza chirwere chemwoyo. Low fiber content (mu nyama iyo haisipo zvachose) inogona kukurumidza kukwegura kwepachiviri chepamuviri. Zvinyorwa uye lentiyamu zvakasiyana chaizvo: fiber yakakura uye hapana mafuta akazara. Mukuwedzera, vanopa mapuroteni.
Aiwa: Yogurt Yakajairika
Hongu: Low-fat yogurt
Chikonzero nei: Mishonga yemukaka yakawanda inonyanya kukosha kwe calcium uye vitamini D, iyo inodzivirira mapfupa kubva pakuonda. Mafuta anogutsa, ari mumukaka wose, tese uye yogurt anokuvadza kugadzirwa kwe thrombi. Kuchinja kuzvinhu zvakaderera-mafuta-mukaka wemichero zvinongobatsira pasina njodzi isina kukodzera kuhutano.
Kwete: 1 \ 4 iwe wakadya nyama
Hungu: hove
Chikonzero nei: Hove ndiyo yakakosha inopa mapuroteni ane chidimbu chemafuta ane mafuta. Mhando dzakasiyana dzakadai salmoni dzinowedzerawo mune omega-3 (Fatty acids), inokosha kuti utano huve hunoita hwepfungwa uye uropi. Zvinosuruvarisa kuti, dzimwe dzive dzehove dzinosvibisa. Edza kupedza hove dzomusango, panzvimbo yeiyo yakakura purazi. Kuderedza kushandiswa kweAlbacore (white) tuna kune rimwe chete pavhiki.
Aiwa: A packet of chips chips
Hongu: Apple
Chikonzero nei: Apple haina hune mafuta, huwandu hwemakori, huwandu hwakawanda hwemasvibvu uye antioxidants. Chii chingave chipi chibage chinopa? Izvo zvinyorwa zvisinganyanyi kukosha zvezvibereko zvinokosha, asi mafuta mazhinji, makoriori uye munyu.
Mutemo wakanakisisa ndewekuti iwo zvinhu zvakakosha zvakagadzirwa nezvinhu zvakasikwa, i.e. apple kurwisa chips (plastic packaging), bhanana rinopikisa candy (paper wrapping). Iye zvino, kuziva michero inobatsira hutano hwevakadzi, unogona kufara huduku uye huchikura kwenguva refu pasina mari isingakoshi.