Kuchengetedza . Ichi chibereko chisina kunaka hachisi kungofadza chete, asi chinobatsirawo. Inogona kudyiwa chero ipi zvayo: cheese, steamed uye kunyange yakabikwa. Uyewo, avocados inogona kushandiswa kugadzira saladi dzakasiyana-siyana uye sekuwedzera kune imwe huru yekudya. Zvibereko zvechimiro ichi chinoshamisa zvine mavitamini E akawanda, uyewo antioxidants, izvo zvinongodiwa chete kune vhudzi rakachena uye ganda rinopenya. Folic acid, iyo inowanikawo mu avocados, pamwe chete ne vitamin E, ndiyo imwe yemashandi anobudirira zvikuru ekusimbiswa, kuberekwa patsva uye kuchena kweganda.
Chero upi mawaniro epepuru uye blueberries . Mu violet silt majiketi (mazinga machena, mazai machena, mabhiribheri, mabhuruu, etc.) ane makemikisi akadai se flavonoids. Izvi zvinokonzera kusagadzikana kwechiito chekusununguka kwemasimba. Vanomira maererano ne antioxidants uye mavitamini semishonga inobatsira zvikuru mukurwisana nekwegura. Mukuwedzera, muzvikoroti zvine ruvara rwepepuru zvine zvakawanda zve potassium uye vitamini C, iyo inobatsira kudzora kukwana kwemvura mumuviri pamasero emagetsi, nokudaro kunotiponesa kubva pakuzvimba.
Kunyanya majiro akadai uye kuti anobatsira nokukurumidza kubvisa nzara, kunze kwekuti vane mashoma makori. Izvo zvakanaka nokuda kwekudya kwemanheru mangwanani. Semuenzaniso, oatmeal porridge ne blueberries kana mabheberries achakupa simba zuva rese.
Broccoli . Musikana wese anoziva nezvechigadzirwa ichi. Iyo yakaderera-koriori, inonaka uye ine utano. Chimwe chezvinyorwa zvakanakisisa zvemu broccoli ndechokuti yemiriwo iyi mutungamiri mukurwisana neukisi. Sezvimwe mune cruciferous (horseradish, watercress, cauliflower, radish), ine mahombekombe akawanda emiti, iyo inobatsira kudzora kuwanda kwomuviri wedu. Zvakawanda zve vitamini C uye beta-carotene zvinobatsira kudzivirira chirwere chemwoyo.
Kunyange mumucroccoli wakabikwa, zvose-zvinobatsira mavhithamini uye tsanangudzo dzinochengeterwa. Chero chero chikafu chinogadzirwa kubva mumiriwo iyi chinonyanya kukosha, saka haugone kunetseka kuti iwe uchadya mamwe makoriki kupfuura iwe unoda.
Cinnamon imwe yezvinonhuwira zvinodiwa zvikuru zvevanhu vazhinji. Inowedzerwa kune zvakabikwa, kudya, uye kunyange kunwa. Achitenda kwaari, zvokudya hazviwaniki kungonakidza chete, asiwo kunhuhwirira. Asi vashomanana vanoziva kuti chikwata chinobatsira zvakadini. Iko kunotyisa kwemuviri uye zvinoshamisa zvinokurudzira kudyiwa. Imwe teaspoon imwechete yezvipenzi inokwanisa kubvisa kuneta uye kupa miviri yedu simba rinodikanwa kwezuva rose.
Kumutsetse: kana zuva rimwe nerimwe kunwa girazi rekrisheni nekinamoni uye ginger supplement, unogona kubvisa zvigiro zvishoma.
Black chocolate tsvarakadzi inofarira kwete kwete chete kuvana, asiwo kune vanhu vakuru. Kana iwe usingakwanisi kunze kwekutapira, zvino zviri nani kusarudza chocolate yakasviba, umo zvinyorwa zvekocoa hazvisi pasi pe70 muzana. Mukoti yakadaro kune mazana emakirori mashomanana chete, asiwo anobatsira mavitamini eboka B. Aya mavitamini anovandudza mamiriro evhudzi uye ganda, uyewo anobatsira kufara.
Waini tsvuku . Izvi zvinwiwa zvinodhaka hazvina kungonakidza nokunakidza uye zvinonhuwira, asi zvakare zvakagadzirwa nehutachiona hwehutachiona hunotibatsira kudzivisa chirwere chemwoyo. Mukuwedzera, waini yakawanikwa inverate. Izvi zvinobatsira kudzivirira kukwegura. Kunyange vinaitsya uye nokuda kwevanorwisa-kupisa uye zvinopesana nekenza. Kana iwe ukanwa girazi rewaini yakanaka tsvuku pazuva, iwe unopiwa hutano.
Garlic . Vanhu vazhinji havafariri iyo nekuda kwekunhuhwira kwakapinza kwevira. Zvisinei, haufaniri kurega ichi chigadzirwa. Pashure pezvose, garlic ine cardioprotective properties. Kana iwe uchidya vhiki imwe chete yeviri ye sabers, ichabatsira kudzivisa chirwere chemwoyo nekuputira maitiro mumutsipa.
Nutswe akafuma mumavhijitini akasiyana-siyana: magnesium, calcium, potassium, selenium, zinc, iron uye nezvimwewo. Zvose izvi mavitamine anobatsira "kutarisira" ganda kubva mukati, kutsigira nekuririritira, nokudaro nekuwedzera huduku hwedu.Haizvo, hachisi chakavanzika kune ani zvake kuti nutswe dzinobatsira zvikuru muhutano hwedu. Kana iwe uri kuita basa repfungwa, iwe unongoda kudya nutswe. Vachabatsira kudzivisa kushungurudzika, uyewo kudzidza ruzivo rwakanakisisa.
Mvura . Ichi ndicho chinhu chinonyanya kukosha mubhuku rekurwisa kukwegura. Isu tose tinoziva pamusoro pemigumisiro yemvura. Huchenesa, mineral isiri-carbonated mvura haibvisi chete zvinodhaka kubva mumuviri wedu, asiwo inobatsira kurwisana nguva isati yasakara. Mamiriyoni maviri emvura pazuva achakubatsira iwe zuva rakatevera kurwisana nekushaya simba kwemasero, kudzima nyota yako uye kunyanganisa kunzwa nzara usati wadya.
Rosehip ndiye mutungamiri mune zvakagadzirwa ne vitamini C. Zviuno zvehudyu zvinobatsira kusimbisa hutachiona, uyewo kubvisa zvinhu zvose zvinokuvadza kubva mumuviri wedu. Kugadziriswa kwehudyu yakasimuka kwete chete kunakidza kunakidza, asiwo kunopedza nyota zvakanaka.
Sweet pepper . Iyi yemiriwo ine unhu hwakanaka chaizvo uye juiciness yemichero. Kuumbwa kwepirpiti ine mavithamini akadai se calcium, sodium, magnesium, potasium, mavitamini B1, B6, PP uye C. Zvose mavitamini ane simba pamuviri wedu.
Kubva pane pepiriti inotapira, unowana zvinonaka zve saladi uye zvinogadzira. Saka, iwe unoda kuzvidya muhuwandu uye zvichida zvitsva.
Seabuckthorn . Zviyo zvegungwa buckthorn ndezvimwe zvezvigadzirwa zvakawanda uye zvipfeko. Zvisinei, rinogona kushandiswa zvakare. Izvo zvakawanda ndezvokuti hazvikanganisi midziyo inobatsira paunenge uchibika mvura inopisa, uyewo kana yakaoma. Saka unogona kufara nazvo gore rose. Ndinokutendai kune gungwa-buckthorn, ganda renyu richagamuchira mavitamine ose anodiwa uye kutsvaga zvinhu.
Citrus fruits (marimu, machungwa, mazambiringa, mandarin, lime, clementine nezvimwewo). Vitrus ine zvakawanda zvevhitamini C, iyo inobatsira kubvisa tsvina kubva mumuviri uye inowedzera hutachiona hwedu. Kana iwe unwa girazi rejusi zuva rega rega kubva mumuchero, muviri wako uchagamuchira mavitamine anodiwa uye zvikamu, uye ganda rako richava rakanaka.
Anyanisi . Zvakanaka zvayo zvinozivikanwa kune vose. Iine phytoncides, iyo inobatsira kuwedzera kudzivirira kwemuviri. Mukuwedzera, anonisi inokurudzira kushandiswa kwemagetsi, inobvisa cholesterol kubva mumuviri, inochenesa ropa uye inoderedza shuga. Zvose izvi zvakanaka zvinobata chimiro chemuviri wedu.
Hazvisi izvo, zvechokwadi, kukanganwa kuti zvakakosha kwete chete kudya zvakanaka, asiwo kutamba mitambo, kusiya tsika dzakaipa, kufamba zvakanyanya sezvinobvira kumhepo, nezvimwe zvakadaro. Ipapo iwe uchagara uchiri muduku uye wakanaka kwenguva refu.