Pine nuts.
Misidhari nutsuwa ine zvakawanda zveprotini. Idzo ndezvenyanzvi pakati pemiti yakasara muzvinyorwa zvezvinhu zvinobatsira, zvinogona kuzadzisa muviri. MuSiberia, uko kune pine nut, inowanzowedzerwa kune dzakawanda ndiro kana kuti inongodya chete.
Pine nutswa ane mafuta akawanda, izvo zvinobatsira kukurudzira mahomoni maviri anokonzera kubvisa nzara. Pinolenic acid inobatsira kubvisa kutapukisa kwemvura kubva mumuviri uye inovandudza basa remwoyo. Zvose izvi zvinhu zvinokonzera kuderera kwechido neanenge 40%.
Salads.
Idya mushonga wehodhi musati wadya. Miti nemafuta zviri mukati mazvo zvinobatsira kuderedza kudya kwekudya nekuda kwekuti vanoderedza kugoverwa kweglucose kuropa.
Zvidzidzo zvinotungamirirwa neAmerican Dietetic Association zvinoratidza kuti vakadzi makumi mashanu vakadya vhuraji vasati vadya (100 kcal chete) vakadya 20% kudarika avo vakangodya chete. Izvi zvinoshanda kune avo vasingadyi, asi vanongocherechedza hutano hwavo.
Wedzera zvakasiyana-siyana zvemaladhi kune kudya kwako. Greens, miriwo inokurudzira kukurumidza kuzadza, kubatsira kudzivisa kudya.
Apples.
Iko maapuro, kwete zvimwe zvibereko, izvo zvinobatsira kurarama nechido chekudya. Nemhaka yekuti maapuro ane zvakawanda zvekudya, izvo zvinoda kutsva zvakakwana uye kwenguva refu. Iyi ndiyo nguva iyo muviri unoda kutumira chiratidzo kuuropi kuti iwe uzere. Kuvonga neizvi haungadyi zvakawanda kupfuura zvaunoda.
Zvidzidzo zvekudya zveBrazil zvakaitwa zvidzidzo zvakaguma nevakadzi vachirasikirwa maapulo maduku mashoma pazuva, zvakanyanya kurasika. Uye avo vasina kudya maapuro vakaramba vari munhare yavo yapfuura.
Mukuwedzera, maapuro ndiwo anonyanya kugadzirisa vitamini C uye ane anti-inflammatory effect.
Flaxseed mafuta.
Mafuta anokonzerwa nemafuta inowanzobva kune omega-3 mafuta, ayo, kuwedzera, anoita kuti kuderera kwechido. Mafuta anokonzera mafuta ane fiber inobatsira mumuviri wedu nokuda kwebasa rakanaka rekudya gumbo. Mukuwedzera, iwe unowedzera kudya mafuta aya usati wadya, mazana mashoma ayo iwe uchadya kwemasikati kana kudya kwemanheru. Mafuta anoputika anoita kuti chirwere cheshuga cheropa chiwedzere zvishoma, izvo zvinoita kuti iwe uchengetedze mahomoni ane nzara pasi pesimba. Mafuta anoputika anogona kudyiwa mumashizha, nemiriwo, muzviyo. Mafuta akafukidzwa anovhara kukura kwekenza, inobatsira kuderedza cholesterol.
Oatmeal.
Zvichida oatmeal (iyo inofanirwa kubikwa) ndiyo yakanakisisa inopa utano hwakanaka uye hunobatsira makhahydrates. Iine fiber inogutsa nokukurumidza muviri wedu uye inodyiwa kwenguva yakareba, ichisiya manzwiro ekuzadza.
Nguva dzose kushandiswa kwewaatmeal kunobatsira kuderedza cholesterol kakawanda. Kudya ndiro ye oatmeal mangwanani kunogona kukusimbisa uye kuzadza kwenguva refu.
Soups.
Kana iwe uchida kushaya uremu, edza kuva nechokwadi chekuisa soda muzvokudya zvako. Nokuda kwekuti muto wacho une mvura yakawanda, uye kwete zvimwe zvinokonzera, marori ayo anogadzikana akaderera kupfuura muchikamu chechipiri. Ichokwadi ndechokusarudza mishonga kana yemhuka broths, uye kwete kamu cream soups.
Zvidzidzo zvinotungamirirwa nePennsylvania State University zvinoratidza kuti varume nevakadzi vaigara vachishandisa soda zvakakosha zvikuru. Kupfuura avo vaitarisa kudya kwavo uye vakaverenga makoriyori.