1. Zviyo
Raspberries, strawberries, blueberries, blackberries, cranberries.
Chokwadi
Pamusana pezvakakura zvezvirimwa zvegorosi uye flavonoids, zvakadai seanthocyanin, zvinomera zvinodzivirirwa kubva kubhakitiriya, mavairusi uye zvimwe zvinokuvadza zvakatipoteredza. Zvimwe zvinowanikwa mumakroberiti zvinodzivirira munhu kubva kune zvinokonzera zvinokonzera, izvo zvinokanganisa kuuropi nemamwe matukisi. Uyewo, majiro akazara mu potassium, vitamini C uye fiber.
Edya zvakawanda
Iwe unogona kuwedzera majiroji ku cold porridges. Itai majiroji mumatanda, kushandura nemafuta mashoma pudding, uye muwane chiedza chakanaka. Wedzera kuzadzwa kwehukoroti kusvika kune zvingwa zvitema, zvishongedze nemajiro e dessert. Maoriki ane e-fat-fat-chocolate-syrup - anonaka kwazvo! Uye nekuvhenganisa strawberries echando nechingwa chemafuta asina mafuta, unowana kudya "ice cream". Uyezve, maoriro matsva kana akaomeswa anogona kuwedzerwa kuma saladi, pilaf uye couscous. Nhamba inodiwa 3-4 nguva pavhiki girasi yemuchero mutsva kana 1/2 girasi rakasvibiswa.
2. Miti yemashizha
Sipinachi, Chinese cabbage, kabichi, arugula, romaine salad.
Chokwadi
Maererano neCornell University, sipinashi iri nani kudarika mamwe mimwe miriwo kunonoka kukura kwemasero emukenza. Kushanda (imwe girazi) yemashizha akabatanidzwa achakupa 47% yekurudziro yezuva nezuva yakakosha, iyo inofanirwa nehutano hwehutano nemasero masero. Miti miriwo yakajeka yemashizha inopawo muviri nefiber, vitamini C, folic acid (vitamini B, iyo inoderedza ngozi yepfungwa dzemwoyo, kurasikirwa kwepfungwa uye kutapukira kwemabere), vitamini K (inosimbisa bone tissue), uye calcium, iron uye potassium. Miriwo yeGreen ndiyo inonyanya kukosha yeLutein, iyo inoderedza ngozi yehutano hwehutano hwakakosha. Kuwanda kwekushandisa sipinashi, kabichi nemimwe michina inenge yakawanda ye lutein inogona kuderedza dambudziko rekucheka uye kushaya macular ne 40%.
Edya zvakawanda
Wedzerai marudzi ose emashizha ane mashizha - kubva pasadhi kusvika sipinashi - kune masadhi; kushandura lasagna, uye sandwiches nematanda emadhoro; kuwedzera kupwanyika, kuvhara miriwo kuva mbatata yakasvibiswa; kunyatsoshandura basil ne arugula mu pesto sauce; Tora mutemo wekuwedzera girasi yemiriwo yakasvikwa mashizha kune masobho uye roast. Nhamba yakakosha yezvikamu zve-1 -2 pazuva (1 kushumira igirasi yegorosi yakagadzirwa kana yehafu yemiragi yakagadzirwa).
3. Iko-fat-fat yogurt isina mahwendefa
Zvakaoma kuwana zvakanakisisa zvinobva B vitamini, digestible protein uye calcium, kupfuura yogashi isina mafuta. Ichowo chisarudzo chakanaka kune avo vasingateereri lactose. Uye kana kuumbwa kwe yogurt kunosanganisira mabhakitiriya anorarama-maprobiotic, anogara mumatumbo, anobatsira kupera, kudzivirira kubatwa, kuvhara uye kudya kwemazuva ose. Kuraramira mabhakitiriya kudzivirira kubereka kwebhakitiriya inokuvadza uye kumisa kushanda kwemhepo inokonzera kenza yekolone. Iyo yakagadzirwa yogurt inofanira kusanganisira mabhakitiriya L. Acidophilus naB B. Bifidus.
Edya zvakawanda
Kuita yogurt kunotapira, kuwedzera uchi huri pauri. Sakanidza yoghurt nemichero, tora zvokudya zvinonaka uye zvine utano. Iwe unogonawo kushandisa yogurt panzvimbo yekisiki yakasviba mumasese, mashupa, kupfeka kwemaladhi uye pamusoro pemapatata akabikwa. Kusanganisa zviyero zvakaenzana zvemafuta mayonnaise uye yogurt, iwe uchawana refueling yakanakisisa yemazamu ekirasi kana kabichi saladi. Yogurt inogona kutora mafuta, iyo yaunopararira pane toasts kana mapcake. Mari inoshandiswa ndeye 1 kushumira (1 girazi) 3-5 kavhiki.
4. Miti yemuvara wakajeka weorineni
Dzungu, mbatata, karoti, zucchini.
Chokwadi
Miti mivara yakajeka ine uwandu hwe beta-carotene, iyo inofanirwa kuti sero ikure. Kudya kunosanganisira 10-15 milligrams zve beta-carotene pazuva, kunogona kuderedza ngozi yeimwe nzira dzekenza. Kuti uwane chikamu ichi, iwe unongoda kudya imwe mbatata yakasvibirira yemasvikiro kana masendimita makumi maviri emaspp. Izvi zvinobatsira mukudzivirira kenza, kuwedzera kudzivirirwa kwako kunotonhora nematachiona, kudzivirira ganda kubva kune zvinokuvadza zvezuva. Nemiriwo yemarangi, yakawanda yevhitamini C, potassium, iron uye yakawanda fiber sezvinenge iri mune chimwe chidimbu chechingwa choupfu chose chinopinda mumuviri.
Edya zvakawanda
Gadzirira mbatatisi mu microwave, ucheke hafu uye udururire maple syrup. Wedzera karoti yakagadzirwa pasi nyama ye meatballs. Nguva iyo squash yakabatwa ne tomato sauce uye Parmesan cheese. Kuti ubve muto, wedzera pumpkin puree. Dzorera mbatata yakawanda neatapira mu saladi uye nedivi redivi. Mari inenge yadiwa ndeyekutanga kushanda pazuva (girasi regirasi yakatsvuka kana yehafu yemiragi yakabikwa).
5. Mbeu dzose
Macaroni nechingwa kubva kune zvakasiyana-siyana zveupfu, murairi weharuka, oatmeal, maJood neodles pamwe nekuwedzera kweupfu hwebhakkwheat.
Chokwadi
Kana kuenzanidza, chingwa chinobva kune zvakasiyana-siyana zveupfu zvine 4,5 times more fiber, 5 times more magnesium, 4 times more zinc uye 7 times vitamini kupfuura chingwa chakachena. Mbeu dzakapfuma-yakazara mbeu dzinoderedza ngozi yezvirwere zvakawanda - kubva kurwere uye chirwere chemwoyo kune chirwere cheshuga nehutachiona. Uye inokonzerwa ne fiber iyo mbeu dzinogona kugutsa nzara asi kwete kukuvadza mufananidzo. Uye dzine zvigadzirwa zvakawanda zvezvirimwa, zvakadai sezvinonzi phenolic uye phytoestrogens, izvo zvinoderedza ngozi yezvirwere zvakawanda. Zvinosuruvarisa, panguva yekugadzirwa kwezviyo izvi zvinhu zvinorasika.
Edya zvakawanda
Kwekudya chamangwanani, idya oatmeal kana zviyo zvakakwana zviyo; ye sandwiches, shandisa chingwa chegorosi. Edza kutora chikamu chepasta noodles chinowanzoenderana nekuwedzera kwebhakkwheat, uye yakagara yakachena jisi - maruva. Edza nemhando itsva yezviyo. Shandisai quinoa kuti uise pepper, wedzera mucheka wekudya kune salads. Zvinonyanya kukosha kwema 5 servings pazuva (1 kushumira - chimedu chechingwa kana hafu yekapu yezviyo zvakabikwa).