Nzira yekutanga - kudya kwakakodzera
Vazhinji vedu tinoshandiswa kudya katatu pazuva. Izvo zvine utano hwakanaka, zvisinei, kudya zvokudya zvishoma pane imwe nguva, asi kazhinji. Best of all - five by day. Nokudaro, mukati mezuva muviri unowana kuwedzera kwesimba nemuviri. Mukuwedzera, kudya kwakadaro kunotakura kusanyanya kudzvinyirira pamagadzirirwo emagetsi uye kunovandudza mararamiro emagetsi emuviri.
Kushandisa zvokudya zvishomanana masikati, asi kazhinji, unogona kudzivisa mukana wekudya zvakanyanya panguva yega yega yega yekudya. Ichowo inzira yakanaka yekudya zvakawandisa makirori. Izvo zvakakosha nguva dzose ndezvokudya zvokudya zvine utano uye kwete kukundwa nemuedzo kubva kumahombekiti e-calorie akakupoteredza. Pashoma makirasi ndiyo yakanakisisa yekukwegura.
Zvinhu zvishanu zvekugadzirisa zvigadzirwa
1. Nutswe nembeu
Utano hwakanaka uye hunotapira uye mbeu inonyatsosarudzwa kwekudya kwemanheru. Kungosara kwemati nemicheu zuva rimwe nerimwe kunogona kuvandudza kutevedza kweropa uye mutsara wekutema. Nuts uye mbeu dzakapfuma mu arginine - amino acid inobatsira kurwisa zvirwere zvepfungwa, kusava nesimba, kuberekwa uye kukwirira kweropa uye kunobatsira nzira yekudzorera. Mukuwedzera, arginine inogona kukurudzira pituitary - iyo "yekuvandudza" chikamu cheuropi.
Plandish gland ndiyo inokonzera kugadzirwa kwekukura kwehomoni, iyo iyo inowira zvakanyanya kune vanhu vanopfuura makore makumi matatu. Izvi zvinoreva kuti mushure mezera rino mahomoni ako anotanga kuderera, uye iwe unotanga kuona zviratidzo nezviratidzo zvekwegura. Ganda rako rinorasikirwa nekusimba kwayo, iwe unorasikirwa nemasumbu uye simba, iwe unotanga kuunganidza mafuta, pane kuderera kwekubata basa. Uyewo marimu uye mbeu ndezvakanaka chaizvo zvinobva mavitamini E uye omega-3 fatty acids, zvinogona kukudzivirira kubva kuhutano hwepfungwa uye kutanga kwekwegura.
Amamondi, mapiritsi emapine, mbeu dzeSesame, mazai eBrazil, mbeu dzomupungu, mbeu yezuva, mbeu yefrikisi, marinari uye pistachios inosarudzo yakanakisisa yekudya kwekudya kwekudya kwekudya. Vabatanidze ivo kuda kwenyu uye vanofara. Yeuka kuti nutswe uye mbesa zvakasvibira zvine mishonga yakawanda kudarika yakabikwa. Usati washandisa, iva nechokwadi chokuti nutswe nembeu zvitsva, kwete zvekare uye zvakaora.
2. Apulo
Pane zvikonzero zvakawanda nei uchifanira kudya maapuro maviri kana katatu pazuva. Migumisiro yekutsvakurudza munharaunda ino inoratidza kuti mapapu inoshanda kune avo vakadya maapuro mashanu kana kupfuura pazuva ari nani kune avo vasingadyi maapuro zvachose. Mukuwedzera, zvakasimbiswa nesayenzi kuti kushandiswa kwamaapuro kunobatsira pakuvandudza mwoyo. Pamusana pezvakakosha zvepectin muzvibereko, kushandiswa kwemaapuro 2-3 pazuva kunowedzera huwandu hwehutano hwakanaka muropa. Pectin inobatsirawo kudzivirira njodzi yekenza yekoloni - chinokonzera rufu rwevanhu vane makore makumi mashanu.
3. Zviyo
Mahariro akafuma mune antioxidants. Seductive tsvuku, ruvara rwepepuru uye ruvara rwebhuruu rine bioflavonoids - antioxidant zvinokonzera kuderedza kukanganisa kunokonzerwa nemahara radicals. Izvi zvinokonzerwa nemasikirini C uye E uye zvinokonzera kuvhiringidza zvakanyanya kupfuura aspirin!
• Bhubhebheri inobatsira zvikuru pakudya kwekudya pakati pemamwe majiroji. Uye kwete chete nokuti ine basa rakanyanya kupikisa antioxidant, asiwo nokuti ine nhengo dzakasiyana-siyana dzekudzivirira dzimba dzinodzivirira masero europi kubva mukukuvara. Uyewo, mabheji anochengetedza zvirwere zvine chokuita nekurasika kukanganisa kurasika uye chirwere cheAlzheimer.
• Cherry iriwo yakakosha muzvinhu zvinoshanda zvinopesana nemasikironi anoita kuti pancreas ibudise insulini. Kune rumwe rutivi, zvidzidzo zvinoratidza kuti cherries inonyanya kukosha kune vane chirwere cheshuga. Antioxidants mu cherry inogona kukudzivirira kubva mukenza, arthritis uye chirwere chemoyo, sezvavanoderedza huwandu hwekuvhunga kwehushutera muropa.
4. Kurambidza
Glutathione inonzi inonyanya kusimba yezvose antioxidants. Ichi chikamu chepanyama chinowanikwa mune avocados, pamwe nekuparadzana, walnuts uye hove. Inosanganisira matatu amino acids - glycine, glutamic acid uye cysteine. Glutathione inoronga masimba ezvirwere, inodzivirira kenza uye inobatsira muviri kubvisa tsvina.
Kushayikwa kweGlutathione kunogona kukonzera chirwere cheshuga chechiropa uye nehutano hwehutano, kubudiswa kwemajaya pasi nekukwegura kusati kwasvika. Kuputika ndiko kunobva L-cysteine, chinhu chinochengetedza muviri kubva pamigumisiro yezvinosvibisa, chemakemikari, mashizha, doro uye utsi hwefodya. Mukuwedzera, L-cysteine inogona kuvandudza zvirwere zvekudzivirira muviri, inokudzivirira kubva kuchirwere chemwoyo uye ichikubatsira kuti uwane hutachiona hwemaviri. Inoshandiswa kurwisana nekuputira maitiro mumutumbi uye inokurudzira kukura kwembambo nemvere.
5. Apricots
Iyi ndiyo chaiyo yakanakisisa yekurwisa-kukwegura kukwegura. Nutritionists vanobva kumativi ose enyika vanoti chimwe chezvikamu zvikuru muzvokudya, zvakagadzirirwa kuchengetedza vechidiki - ibricot. Zvidzidzo zvinoratidza kuti apricot inopfuma ye carotenoids yakasiyana-siyana yakaenzaniswa nemimwe michina. Carotenoids ine antioxidants inoderedza ngozi yehutano hwehutano, dzinoderedza huwandu hwehupenyu hunokonzera cholesterol uye dzinokwanisa kudzivirira chaizvo kenza.