Pane nzira dzaunokwanisa kurarama nadzo nenzira ine hutano kune izvi zvinoshandiswa Anti kuchembera foods izvo zvinozivikanwa sechikafu chakanakisa kubatsira kuzadzisa chinangwa ichi, ndosaka chinyorwa ichi chichatsanangura kuti chikafu ichi chii nehunhu hwazvo.
Anti-Kukwegura Zvokudya
Anti-kuchembera chikafu chikafu chine zvinhu zvinobatsira hutano hwevanhu, pakati pazvo zvinogona kujekeswa kuti inobatsira mumazinga echolesterol, inodzivirira hutano hwemoyo, pakati pevamwe. Iyo inoratidzirwa nekushandiswa mukudya kweMedithera iyo inosanganisira kudya izvi zvikafu zvinopa kurebesa mazuva ehupenyu hweumwe neumwe wevanhu.
Kudya kweMediterranean kwakatanga kushandiswa mu50s yezana ramakore rapfuura nenyanzvi dzekudya dzinozivikanwa seAncel naMargaret Keys. Kuburikidza nekudya uku, vakatsvaga kuenzanisa hutano, saka vakaratidza kuti kudya uku kunofanira kuteverwa sei. Asi chakakosha pazviri kushandiswa kwechikafu chinorwisa kuchembera, kuitira kuti usashandise chikafu chinokuvadza hutano hwako.
Zvinozivikanwa kuti kudya uku kunoderedza mikana yezvimwe zvirwere zvemoyo, kusiyana nezvimwe zvekudya zvinokonzeresa zvirwere izvi, kunova chikafu chine mhuka. Nokuda kwechikonzero ichi, zvinokurudzirwa kuva nazvo mune zviduku zvishoma mukudya.
Chimiro chezvikafu zvinorwisa kuchembera ndezvokuti zvinoumbwa nema antioxidants anosimbisa muviri wemunhu kurwisa chero chirwere chisingaperi kana kusagadzikana. Inopa kuenzana kumuviri unosarudza imwe pfungwa yekuwedzera metabolism, kuitira kuti oxidative stress inogona kuderedzwa.
Izvo zvinoumbwa nezvinovaka muviri uye mavhitamini akasiyana akadai sevhitamini C, zvakare vhitamini E, provitamin A uye zvakare huwandu hwakawanda hwezvicherwa senge zinc uye selenium. Vanopindira mukugadzirwa kwemapfupa, kusanganisira nhengo, zvakare mukugadzirwa kwe collagen uye inokonzera kuvandudzwa kwekuvandudzwa kwetishu.
Kunyange zvikafu izvi zvinorwisa kuchembera zvichidyiwa, nguva yekurovedza muviri inofanirwa kuitwa, kuitira kuti muviri ujairire maekisesaizi akasiyana siyana anosanganisira kufema kwakaringana uye kwakadzika, uchifarira nzira yemuviri yekugaya.
Kana iwe uchida kuziva imwe neimwe yemabhenefiti ayo moringa inopa kune yako nhamba, saka zvinokurudzirwa kuverenga chinyorwa che Benefits dze moringa pakuonda, uko zvakavanzika zvechirimwa ichi zvinotsanangurwa kuderedza ese akawedzera kilos
Mhando
Kuve nekudya kunorwisa kuchembera mukudya kwezuva nezuva kunofanirwa kuve mararamiro, kuitira kuti ive tsika kune ese muviri nepfungwa pasina kukanganisa kuderedzwa kwezvimwe zvekudya zvinokuvadza miviri yedu uye hutano hwedu.
Zvinonyanya kukosha kuchengetedza hutano, uye izvi zvinowanikwa kuburikidza nekudya kwakakwana uye kuchengetedza mabasa emuviri, kuitira kuti ganda rigone kuchengetedzwa uye kutarisirwa, nokuti izvi zvikafu zvinotarisirwa pakuvandudzwa kwemashuga uye chimiro cheganda.
Zvinozivikanwa zvakare kudzikisa mukana wekubatwa negomarara, izvo zvakaratidzwa nezvidzidzo kuti nekuda kwekudya uku, hukuru hukuru hunowanikwa muhupenyu hwedu. Kazhinji, zvikafu zvakawanda zvinogona kujekeswa, senge zviyo zviri zviyo, nyemba, michero uye miriwo izere nenhamba huru ye antioxidants.
Kana iwe uchida kuziva chikafu chinobatsira kuchengeta ndangariro, saka iwe unofanirwa kuverenga chinyorwa che chikafu chekuyeuka, uko maitiro makuru ezvokudya kuti uwedzere kuisa pfungwa dzako zvinotsanangurwa kuitira kuti zvibatsire nekuyeuka kwako
Munokwanisa kuwana zvakawanda zvemhando idzi dzechikafu izvo zvinovaka muviri, zvichipa kugona kudzivirira kuzvirwere zvinova zvikonzero zvikuru zvekufa kwevanhu pasi rose. Ndokusaka zvinotevera zviri izvo zvakakosha zvekurwisa kuchembera pamwe nehunhu hwazvo hukuru:
Avena
- Icho chimwe chezvikafu zvinonyanya kuzivikanwa zvekurwisa kuchembera
- Inobatsira mukuchengetedza nekuchengetedza kweganda
- Kazhinji inogona kudyiwa panguva yekudya kwemangwanani uye panguva yekudya kwemanheru
- Inogonawo kupedzwa pamwe chete neyoghurt kuitira kuti iyo antioxidant properties iwedzere.
- Inobatsira kuderedza uremu nekupisa mafuta
- Inoderedza mwero wetsinga
- Bvisa kushushikana kwaungave uine
- Yakagadzirwa neavenin kuitira kuti isimbise ganda uye rinopa kupenya kuitira kuti rive rakajeka
- Iine kemikari yemiti yechisikigo iyo inokonzera kuderedza kukanganisa kunogona kuitika mumasero eganda
- Vanopindirawo mukutsamwa kunoitika paganda, kuitira kuti kunoderedza uye kuvadzikamisa.
- Inokurudzirwa nedermatologists kune yayo antioxidant zvinhu uye mabhenefiti ayo anopa kune ganda.
- Iyo ine yakaderera glycemic content
- Pamusana pemaitiro avo chaiwo haawedzere shuga yeropa
- Zvimiro zvayo zvinoisiyanisa kubva pasta, zvakare kubva mupunga uye zvingwa zvakanatswa nekuti izvi zvinowedzera shuga yeropa
- Haiburitse acne kana wrinkles nekuda kweiyo chaiyo maitiro
- Nekuda kweizvi vanokurudzirwa kuti vadye mangwanani kuitira kuti zvigone kuita mumuviri mukati mezuva.
Maorenji
- Muchero unogadzira chikafu chinorwisa kuchembera
- Inoratidzwa nemaitiro ayo ane basa rekunyorovesa ganda
- Ivo zvakare vane basa re hydrating maseru
- Iyo inozivikanwa kuva yakawanda yevhitamini C
- Inotora chikamu mukugadzirwa kwe collagen
- Inoita basa rekusimbisa uye kuchengetedza kushanduka kweganda
- Inokurudzirwa kutarisana nekuchembera
- Nekusanganisa michero yakasiyana-siyana nemarangi, unogona kuva nejusi rakazara nemavhithamini anobatsira muviri.
- Nekuda kwehunhu hunoita inomhanyisa metabolism uye inobvumira kugaya zviri nani
- Inosimbisa immune system yemuviri
- Inoumbwa nemhangura, phosphorus, uyewo carotene, uyewo calcium, kusanganisira malic acid, citric acid, tartaric acid, pakati pevamwe.
Makotapeya
- Inoumbwa nemafuta ane hutano anozivikanwa semonounsaturated mafuta
- Inoita basa rekuchengetedza ganda mune hydrated state
- Inobatsirawo muviri kutora mavhitamini uye zvakasiyana-siyana zvekudya kubva muchikafu.
- Inobatanidzwa mukutsinhana kwevhithamini mumucheka weganda
- Basa rayo muzvokudya nderokutsiva mayonnaise kuderedza mafuta mumuviri
- Iyo inoratidzirwa nekupa chaiyo flavour kune chikafu.
- Inoita basa rakafanana sezvimwe zvinorwisa-kuchembera zvekudya zvakaita sewalnuts uye walnut mafuta.
Olive mafuta
- Icho chimwe chezvikafu zvinonyanya kushandiswa zvinopesana nekukwegura mukudya kweMediterranean
- Inofungidzirwa kuti chikafu ichi chinofarira kuchengetedzwa kweganda, ndicho chikonzero chinonzi chakavanzika chehuduku husingaperi.
- Iine antioxidant zvinhu zvinobatsira ganda tishu
- Inoumbwawo nemhando dzakasiyana dzevhitamini, senge vhitamini E uye vhitamini K.
- Inozivikanwa nekupa hutano mumuviri
- Iyo inozivikanwa zvakare kubatsira mukugaya.
- Inoita basa rekuvandudza ganda kuburikidza nemafuta acids ayo anozivikanwa seOmega 3
- Inoshandiswa mukudya kweMediterranean kune zvese zvivakwa zvinobatsira metabolism yemuviri wemunhu
- Nekuda kwezvidzidzo uye ongororo yakaitwa nemasangano epamutemo, zvakaonekwa kuti ine basa rekuchengetedza muviri kubva mukushushikana kunokanganisa kushanda kwawo.
- Inoderedza mikana yezvirwere zvemoyo
Nyama yakasendama
- Icho chimwe chezvokudya zvinorwisa kuchembera zvinoonekwa sezvakanaka nekuti zvinoumbwa nehuwandu hwakawanda hwemapuroteni uye zvinovaka muviri.
- Zvakafanana nehuku, sirloin uye nyama yetsuro
- Inoratidzwa nekubatsira mukuvandudzwa kwe collagen
- Nekuda kweprotein yainayo, inogona kubatsira metabolism yemuviri
- Inopa zvese zvakakosha zvinovaka muviri zvinodiwa nemuviri wemunhu
- Haana shuga
- Iine huwandu hwakawanda hwezinc
- Inoumbwa nemaminerari akasiyana-siyana akadai sesimbi, zvakare calcium, fiber, zvakare iodine, phosphorus, pakati pevamwe.
- Iine huwandu hushoma hwemafuta akazara
- Iwe une low cholesterol level
- Inofungidzirwa chimwe chezvokudya zvine zvakawanda zvevhitamini B3 uye vhitamini B1
- Inoderedza mikana yezvinetso zvechirwere chemwoyo
- Inobatsira muviri kuchengeta insulin
- Inopa mupiro kune immune system
- Inobatsira kuporesa ronda
- Inowedzera kukurumidza kweprotein metabolism
Brussels inomera
- Inoratidzwa neine huwandu hwakawanda hwemhando dzakasiyana dzevhitamini
- Inonyanya kuumbwa nevhitamini A uye vitamini C.
- Batsira kuvandudzwa kweganda
- Iyo zvakare inoumbwa ne folic acid.
- inovandudza collagen
- Inodzivirira chero kukuvadzwa kweganda kunokonzerwa nemirairo ye ultraviolet, kureva, nezuva
- Inotsigira hutano hwemazino
- Inopa rubatsiro rwekushanda kwekudya
- Iine maitiro anoshanda akafanana nebroccoli, cauliflower uye collard greens
- Inoumbwa nemaminerari akasiyana-siyana, akadai se magnesium, zvakare iron, zvakare zinc, pamwe neodine, potasium, selenium, pakati pevamwe.
- Inopa simba kumuviri nemuviri
- Inoshandiswa muzviitiko zveanemia
- Nekuda kwehunhu hwayo chaihwo inochengetedza kusimba kwemapfupa
- Iyo ine basa rekugadzirisa ura uye zvakare kugadzirisa hurongwa hwekudya
Salimoni
- Inoonekwa seimwe yezvikafu zvinorwisa kuchembera zvine huwandu hwakakura hweOmega 3
- Inozivikanwa sechimwe chezvokudya zvine utano pasi rose
- Inoratidzwa nekudzivirira cancer maseru paganda
- Inochengetedza cholesterol mazinga mune yakajairika mamiriro
- Inoita basa rekudzivirira zvirwere mumajoini
- Inoderedza masero anokuvadza muganda
- Inoderedzawo kuonekwa kwemakwinya paganda
- Rimwe remabasa ayo nderekuti inotarisira kunyorovesa ganda.
- Kutenda kune unhu hwayo hunosimbisa bvudzi
- Inoumbwa nemaminerari akasiyana senge selenium, calcium uye zvakare magnesium
- Inoumbwa nevhitamini B12 uye vhitamini B6, iri zvakare sosi yevhitamini A, vhitamini B uye vhitamini D.
- Inobatsira mwoyo kushanda
- Inoderedza mikana yekurwadziwa kwemoyo
- Inopa rubatsiro mukuchengetedza mapfupa
- Inopa chipenyu nezvinhu zvinobatsira mukushanda kwethyroid
- Inoita basa rekugadzirisa matishu eganda
- Inobatsirawo mukuderedza BP
Mazambiringa
- Iine mishonga yekurapa yakadai sekurwisa kuzvimba
- Ivo havana yakakwira glycemic index
- Izvo zvine huwandu hwakanyanya hwefiber mucarbohydrate
- Izvo zvakakodzera kune vanhu vane artificial hypertension
- Ivo zvakare vane basa rekudzikisa kuchembera kweganda
- Iyo zvakare inoumbwa nevhitamini C uye yakawanda yakawanda yemaminerari.
- Pakati pezvicherwa zvinoumba potassium, uyewo mhangura, uyewo simbi, calcium, uyewo phosphorus, selenium, sarufa, nezvimwewo.
- Inopesana nemigumisiro paganda rinobudiswa nemirairo ye ultraviolet, kureva, nezuva
- Iine simba rekuchenesa
- Inobatsira kudzikamisa muviri
- inokurudzira pancreas
- Inovhara mahara radicals saka inodzivirira kuparara kwesero
- Iyo ine basa rekutora chikamu sechiropa detoxifier
- Inotora chikamu mukugadzirwa kwe insulin
- Inokurudzirwa vanhu vane high blood pressure
- Inokurudzira kushanda kweitsvo
- Inobatsira mamiriro etsinga uye mwoyo
- Inoderedza njodzi ye thrombosis
Mango
- Muchero unogadzira chikafu chinorwisa kuchembera chine mvura yakawanda
- Inoumbwa nemhando dzakasiyana-siyana dzevhitamini dzakadai sevhitamini A, vhitamini B1, vhitamini B3, vhitamini B5, vhitamini B6 uye vhitamini B9, vhitamini C, vhitamini E uye vhitamini K.
- Inoumbwa nezvicherwa zvakasiyana seZinc, zvakare Sodium, inosanganisira Potassium neIron.
- Inoshandiswawo pamishonga
- Nekuda kweiyo antioxidant maitiro, inobatsira muviri uye ganda kuitira kuti riwedzere kupenya
- Inoshandiswa muzviitiko zveanemia
- Inodzivirira premature oxidation yemasero
- Inobatsirawo mukuparadza nekuda kwevhitamini C
- Inoita basa rekuwedzera simba remuviri uye kubvisa kuora
- Yakakwana kune vanhu vane itsvo kukundikana
- Inovandudza kuona kwemaziso nekuda kweiyo sosi ye beta-carotene
- Inodzivirira kuora kwemaziso
Mazai
- Inopa nhevedzano yemapuroteni ayo ese akakosha amino acids kumuviri
- Mafuta auinawo anogadzirwa nemafuta akaguta
- Iyo zvakare sosi yeOmega 3
- Icho chimwe chezvokudya zvakapfuma mucholesterol
- Muchena unoumbwa nemaminerari akasiyana-siyana, mafuta, mavhitaminzi akawanda uye glucose
- Inotaridzirwa imwe yenzvimbo huru dzecholine
- Inobatsira mumatabolism maitiro
- Inobatanidzwa mukuvakwa kwe membranes
- Inogadzira chiropa neitsvo kusagadzikana
- Inobatsira mukugadzirisa ndangariro
- Inobatanidzwa mukuumbwa kwekukura kwehupenyu
- Iyo inopa yakanyanya kuwanda kwepigments lutein uye zeaxanthin ayo ari antioxidants.
- Inopa dziviriro yakakura kune macula uye lens kubva pakuita kwechiedza
- Inopa kugadzikana kwakanyanya kwemicrobiological
- Havana fiber kana macarbohydrates
- Ivo vanopa monounsaturated uye polyunsaturated acids zvinobatsira kumuviri
- Ipfuma yakawanda yesimbi inowanikwa mujoka
- Mafuta anawo anogona kugayiwa nyore
- Mushonga wayo unosanganisira potassium uye magnesium
