1.Abricoses
Kuumbwa kwamaapricots kunosanganisira beta-carotene, iyo isingabvumiri radicals pasina kuparadza mukati momuviri wemuviri, uye ichi chinhu chinonyanya kukosha kumeso. Mumuviri, beta-carotene inoshandurwa kuva vitamini A, ine dheta iyo inodzivirira kune dzimwe kenza, zvikurukuru kenza yepachiona. Imwe michero ine 17 makorikiti, 1 g yemakinehydrates uye hapana mafuta.
Mazano: Edza kutenga mamwe mabhirikiti akaoma uye akaoma. Mune nzira yekugadzirisa, vanorasikirwa nemuviri wavo. Ichokwadi kuti michero yakaora zvakakwana inogona kungokuvadza muviri. Dzivisa kushandisa kwavo.
2. Kuchengetedza
Oleic acid uye mafuta asina zvinyorwa, ayo ari chikamu chewacado, anogona kuderedza zvakanyanya cholesterol uye kuwedzera nhamba yepamusoro-density lipoproteins. Kuputika kunewo zvakawanda zve fiber. Icho chinhu chakanaka chekudya. Ivhareji yemichero ine ma-calorie zana, 8 magamu emafuta, 3 gramu ema carbohydrates.
3. Raspberry
Mukuwedzera, kuti berry iyi inonyanya kunakidza, inobatsirawo. Raspiberi yakafuma mune dzimwe acid, iyo (maererano nezvakawanikwa kare yakagadziriswa) inobatsira kumira kukura kwekenza masero. Raspberries dzine fiber uye vitamini C yakawanda, iyo inobatsira kuderedza cholesterol uye kuderedza mukana wehutano hwepfungwa. Girazi rimwe chete re raspberries rine 60 makorikori, 1 g emafuta, 8 magamu emakrohydrates.
4. Mango
Zvakakodzera kufungidzirwa chinhu chinonyanya kukosha mukudya kwevanhu. Ichi chibereko chinoshamisa pakuti chinopa miviri yezuva nezuva yezvinhu zvose zvinokosha kune muviri. Chibereko chepakati-mizinga chine ma gramu 57 emuvhitamini C, iyo yakaenzana neyero yezuva nezuva kune munhu mukuru. Iyo inewo antioxidant iyo inodzivirira arthritis, inosimudzira kuporesa kurapa uye inosimbisa masimba ezvirwere. Mango ine inopfuura 800 IU yevhitamine A. Imwe michero yakasviba ine 135 makorikiti, 1 g emafuta, 4 g emahydrohydrates.
5. Melon
Iine mavitamini C akawanda uye beta-carotene - mbiri ye-antioxidants yakasimba zvikuru inodzivirira masero kubva pakuwedzera kwebasa radicals radicals. Hafu yevhuniga ine 853 mg ye potassium, iyo inobatsira kuderedza kushanda kweropa uye inoita kuti mwoyo unoshanda zvakanaka. Izvi zvave zvichinatswa muchipatara - zvikamu zvehutu zvinosanganisira kuiswa mukugadzirwa kwemishonga yemwoyo. Hafu yevhuni ine 97 makori, 1 g emafuta, 2 g emahydrohydrates.
6. Tomato
Tomate yakafuma muLycopene - iyi ndeimwe yemakotokari ane simba, ayo anoita se antioxidant. Utamatisi kuderedza dambudziko rezvirwere zvechirwere, mudumbu uye, maererano nezvimwe zvinofungidzira, kuderedza kukwanisa kwekenza yekoloni ne50%. Mune tomato imwe mune 26 makoriki uye 1 gramu yemakrohydrates. Tomate haina mafuta. Izvo zvinokosha zvakare mukudya kwakanaka kwevanhu.
Zano: Wedzera mafuta omuorivhi muhariro nemamato. Lycopene iri nani kunyanya pamwe chete nemafuta emichero.
7. Raisins
Iyo inzvimbo yakanakisisa yesimbi, inobatsira kuendesa okisijeni kumasukisi. Neanemia, mazambiringa akaomeswa anonyorwa kunyange muzvipatara. Halfu mukombe wemazambiringa akaomeswa ane 218 makorikiti, 3 gramu e-carbohydrates uye hapana mafuta.
Zano: Wedzera mazambiringa kune oatmeal - ichi ndicho chisvusvuro chakakwana chemhuri yose. Izvi zvigadzirwa zvakakosha pamwe chete zvichakupa simba uye utano kwezuva rese.
8. Rice
Rice inowedzera mu potassium uye makhahydrates. Iyo inewo vitamini B6, iyo inokonzera kugadzirwa kwehomoni inonakidza inonzi serotonin. Uyewo, mupunga unobatsira kuderedza huwandu hwehushutera muropa. Iyo mupunga ine 37-48 makoriori, 2 magamu emakhahydrates uye hauna mafuta. Ichi chinhu chakakosha zvikuru mumishonga yevanhu.
9. Lemon
Iine huwandu hwevhitamini C - imwe yeiyo yakanakisisa inopikisa. Lemon ine makoriki mashomanene, haina mafuta uye makhahydrates.
Zano: Wedzera jisi yemuti panzvimbo pevhiniga mu saladhi. Saizvozvowo vafudzi venyika. Inoratidzirwa kuti ruvara rwezvokudya runowedzera kuzara apo zvibereko zvezvibereko zvakachengetedzwa.
10. Banana
Rimwe bhanana ine 467 g ye potassium, iyo inofanirwa kuhutano hwemasumbu nemoyo. Ichi chibereko chinoderedza kuwedzera kweropa uye inobva kune fibirwo yemasikirwo-fiber inodzivirira zvirwere zvepfungwa. Bhanana haibvumiri mamiriro e-acidic, saka inonyanya kukosha pakurapa kwepfungwa. Mabhanana anenge asingamboiti kukonzera mishonga. Vanogona kupiwa kunyange kuvana vaduku.
11. Anyanisi
Iye akapfuma mune imwe yevane flavonoids ine simba zvikuru - kuertsitinom. Maererano neongororo dzakawanda, anyezi anokwanisa kuderedza mukana wekenza. Rimwe bhigi rinomirira rine makori 60, 3 magamu e-carbohydrate uye haina mafuta.
Zano: Inonyanya kubatsira inonongedzwa anyanisi. Kudzivisa kushungurudzwa kweziso paunenge uchicheka - wedzera mafuta mashoma emuorivhi. Iwe unogona kugogodza iyo nemupunga nemimwe miriwo. Pakudzimisa, zvinobatsira zveiii zvakachengetedzwa.
12. Artichoke
Iyi yemiriwo ine silymarin, antioxidant iyo inoderedza ngozi yekenza yemaperembudzi, pamwe chete ne cellulose, iyo inodzora kuwanda kweshoko rekutsvaira muropa. Rimwe artichoke (mashizha mashizha) rine 60 makoriki, 7 gramu e-carbohydrates uye hapana mafuta.
Zano: Artichokes inofanira kubikwa kwemaminitsi makumi matatu nemakumi mana. Pakupera kwekubika, zvinonyorerwa zvinonwiwa nemonamu zvinogona kuwedzerwa.
13. Broccoli
Broccoli yakazara mu-indole-3-methanol uye sulforaphane - idzi zvinhu zvinodzivirira kenza yemazamu. Uyewo mune zvarakarongeka pane vitamini C uye beta-carotene. Imwe kapu ye broccoli ine makori makumi maviri, 3 g yeprotheni uye haina mafuta.
Zano: Wedzera juice yemononi yakatsvayamiswa kuti inwe.
14. Sipinachi
Lutein, zeaxanthin uye carotenoid inowanikwa mairi, inodzivirira retina kubva kuDystrophy, ndicho chikonzero chikuru chekusaona kwemaonero nezera. Rimwe boka repinashi rine 7 makoriori, 1 g yemakhahydrates uye 0 g emafuta.
Zano: Wedzera mashizha emasipinashi kune chero chikafu ane mafuta mashoma emuorivhi uye garlic.
15. Peking cabbage
Iine chinhu-brasinin, chinodzivirira kenza yepabonde, uye indole, iyo inoderedza huwandu hweesrogen mumuviri womunhu. Rimwe kushumira rine 158 gm calcium, 20 makoriori, 3 gramu e-carbohydrates uye 0 magamu emafuta.
Chipiro: Gadzira jena rakachena mashizha, uwedzere mafuta omuorivhi uye garlic uye ushande sechidimbu chekudya kusvika nyama.
16. Mbeu yakakanyiwa
Izvo zvine mavitamini C akawanda uye beta-carotene - mavitamini maviri anozivikanwa uye antioxidants. Rimwe kushumira rine 80 makorikiti, 6 magamu emakhahydrates uye 1 gramu yemafuta.
Zano: Usarasa mbeu - bvisa ganda, wozobika kusvikira wagadzirwa. Fura sinamoni kumusoro.
17. Garlic
Sulfure chikamu chechigadzirwa ichi uye chinopa ruzivo rwakananga. Garlic ndeimwe yezvokudya zvakakosha mukudya kwevanhu, inoderedza cholesterol inokuvadza muropa, inoderedza kushanda kweropa uye inobatsira kuderedza dambudziko rekukura kenza yekoloni uye yepamu. Garlic ine 4 makorikiti, 0 magamu emafuta, 0 g yemakrohydrates.
18. Gorosi germ
1 tablespoon yemuchina uyu ine 7% yezuva rega rega inoda magesium, iyo inodzivirira masaisai emasisita uye kuwirirana kwemoyo wekushushikana. Gorosi inowanikwa pfuma yakawanda yevhitamini E. Rimwe puniji yegorosi girasi rine 27 makorikiti, 1 g yemakrohydrates uye 0 g yemafuta.
Zano: Wedzerai gorosi mushonga mu yogurt uye michero. Saka unowedzera kushandiswa kwavo pane dzimwe nguva.
19. Lentils
Iine isoflavones, iyo inoderedza ngozi yekenza, uye cellulose, iyo inobatsira kuhutano hwemoyo. Rimwe shoma lensisi rine 115 makoriro, 8 g yeproteiniti, 0 g yemafuta. Kubudirira kwejeri pamusoro pemimwe michina ndeyokuti ioflavones inosara mushure mokupisa kwehutano.
Zano: Lentil inonyanya kukodzera kwauri, kana chinangwa chekudya chikafu cheprotein.
20. Walnuts
Zvidzidzo zvinoratidza kuti marunutswa ane mafuta asina insaturated uye anogona kuderedza dambudziko rehutano hwemoyo kusvika kusvika 20%. Chimwe chepalnuts chinosvika 166 makori, 17 g emafuta, 2 g ye fiber.
Zano: Takura bhegi rimwe remakungu muhomwe yako kana muhomwe kuti uzvichengetere mapuroteni mushure mebasa kana kugutsa nzara yako usati wadya.
21. Mbeu
Mune zana shomanana yehairi ine 25% yeproteiniti yezuva nezuva, pamwe chete neyakakosha kuhupenyu folic acid, iyo inoderedza ngozi yechirwere chemoyo uye congenital anomalies. Aine mahondi akawanda ane makori 103, 1 g emafuta, 6 g ye fiber.
22. Rice
Vanhu vazhinji vanodzivisa kushandisa makhahydrates, vachifunga kuti kushandiswa kwavo kuchaita kuti vawedzere kudarika. Carbohydrates yakakosha kuti urambe uine simba. Mucheka mutsvuku nechingwa zvine mavara akawanda anobatsira kuderedza cholesterol uye njodzi yehutano hwepfungwa, kenza yekoloni nemukumbo, kubatsira kubvisa maronda, chirwere cheshuga uye kuneta. Zvirwere zvehutano zvinonyanya kukosha pakushanda kwemukati. Mushure mezvose, kupfuura kwemakore yave ichiwedzera "simbe."
23. Ndiri chicken
Icho chinhu chakanakisisa chinobva puroteni uye lutein, iyo inowirirana zvakananga nemaziso akanaka. Mazai anodzivirira kuumbwa kwe thrombi, nokudaro kuderedza dambudziko rekurohwa uye kushaya mwoyo. Chidzidzo chitsva chinoratidza kuti kushandiswa kwemaawa matanhatu pavhiki kunoderedza ngozi yekenza yemazamu ne 44%.
Nhasi, vashandi vezvokudya vanotaura kuti 1-2 mazai pazuva haawedzere huwandu hwehushutera, sezvo mutumbi pachawo unouita iwo mumafuta akazara. Iwe haunowedzera cholesterol yako kuburikidza nokudya kunyange mazai gumi nemaviri, zvisinei kuti hazvina musoro kushandisa chiremba chikuru chechigadzirwa panguva.
24. Chicken
Nyama yenyama inogona kugadziriswa seyo inonyanya kukosha mukudya kwevanhu. Uyu ndiwo nyama "yakagwinya" kwazvo - ine mafuta mashoma (pashure pokubvisa ganda). Nyama yenyama inowedzera mune mapuroteni uye inodzivirira kuora kwemafupa. Izvo zvinoita senienium, iyo inodzivirira muviri kubva mukenza, ine mavitamini eboka B, iyo inowedzera simba rekuchengetedza uye inokonzera uropi kushanda zvakajeka.
25. Live yogurt
Bhakitiriya mu yogurt inodzivirira zvirwere zvakasiyana-siyana, uye calcium irimo ino inosimbisa masaga. Rimwe yogurt ine 155 makori, 4 magamu emafuta, 0 g ye fiber.
26. Mucheche wemukaka
Riboflavin (vitamin B1) iri mukati maro, inofanirwa kuti ive nemaonero akanaka, uye vitamini A inobatsira kuchengetedza eczema nemishonga. Mukuwedzera, mukaka wakazara mu calcium uye vitamini D. Rimwe kushumira rine 86 makoriori, 0 g emafuta, 0 g ye fiber.
27. Shellfish
Ivo vakapfuma mu vitamini B12 (iyo inotsigira mabasa emitsipa nemafungiro epfungwa), pamwe nesimbi, magnesium uye potasium. 150 g ye shellfish ane 126-146 makoriori, 2-4 gm emafuta uye haana fiber.
28. Hove
Hove, kunyanya kubva kumakungwa anotonhora (salmon, mackerel, tuna), ndiyo inonyanya kukosha ye omega-3 unsaturated mafuta acids. Vanoderedza ngozi yehosha yemwoyo. 150 magamu ehove ane 127 makori, 4 gramu emafuta, 0 g ye fiber.
29. Crabs
Icho chinhu chinokosha chinobva kuna vitamini B12 uye zinc. Mune magiramu 150 emurabhu nyama ine 84 makoriro, 1 gramu yemafuta, 0 g ye fiber.