Huwandu hwechikafu chatinacho hachiverengeke uye ivo vari hutano uye hunovaka muviri. Zvisinei, isu hatizive kuti vamwe vane hutano hwakanyanya uye dzinotarisa zvimwe zvakawanda zvinovaka muviri kupfuura vamwe, ndosaka tichigona kuvapatsanura sezvikafu zvepamusoro.
Kudya kwakanaka kunosanganisira michero, miriwo, zviyo, nyemba, mafuta omuorivhi, nyama, hove nenzungu. Dzese dzine hunhu hwakasarudzika hwechikafu uye kunyanya iyo nyemba uye nzungu kuti kuva mbeu ndiko kwakanyanya kunaka kwatinogona kupa mukudya kwedu.
Iyo gumi ine hutano hwemhuri chikafu chakatenderedza
Muviri wedu unoda makumi mana ezvemuviri zvakasiyana kuti ugare uine hutano uye tinogona kuongorora kuti hapana chikafu chinovafukidza vese, asi zvinoratidza kuti iwe unofanirwa kudya chikafu chine hutano uye semazano idya marudzi ese uye zvakasiyana siyana zvekudya.
Zvese zvekudya vane hutano kuzvidya zvisina kuwandisa uye mazhinji acho akakosha zvakanyanya, saka zvinogona kuzovawedzera kuti vapedzise nezvimwe zvekudya kuti vachengetedze izvo saka kudya kunovaka muviri. Mune runyorwa rwedu tine akanyanya kunyorwa uye akakosheswa pasirese.
1-Ndimu neorenji
Kunyangwe zviri zviviri zvekudya, zviri zvibereko zvinoita kunge zvinogara zvichienda zviviri. Ivo vaviri vane hupfumi hwakakosha muvhitamini C uye folic acid uye chikafu chakakodzera kumazera ese. Iyo apuro haina kuwira mukati meiyi ndima, asi ndeimwe yemichero yakakosha kune iyo dhayeti nekuda kweakawanda ayo mabhenefiti.
2-Iyo walnuts
Icho chibereko chakaomeswa chatinogona kudya muchimiro chembuva uye chine infinity yezvinovaka muviri. Inosanganisira polyunsaturated mafuta acids e omega-3 mhando, inobatsira kudzikisa cholesterol uye kudzivirira chirwere cheshuga, ndeye antioxidants, ine vhitamini E, folic acid, melatonite ... zvakanaka, tinogona kuverenga zvakawanda zvakanyanya nekuti iwo akanaka. Asi iwe unofanirwa kudzora mashandisiro ako akapihwa simba rayo guru rekupa, sezvo 4-7 nzungu dzese (30 g) dzatotipa macalorie 180.
3-Avocado
Ichi chikafu chakakosha, chakafuma mumafuta ane hutano, chakanakira vatambi uye chine mupiro mukuru wemavitamini A, C, D, E, K ...asi kupihwa simba rayo mupiro tinofanirwa kutaura kuti ine inogutsa uye ivo vari vakapfuma polyphenols ine antioxidant uye inorwisa mabhakitiriya simba.
4-Madomasi
Icho chimwe chikafu chakakosha icho chisingafanire kunge chisipo muma saladhi edu. Ndiyo nhamba yekutanga yekudya kweMediterranean pamwe chete mafuta omuorivhi uye haizi yezvimwe. Iva ne yakakwira zvemavhitamini, zvicherwa uye 90% yezvakaumbwa imvura. Pakati pezvimwe mabhenefiti, iwo akareba ma antioxidants ekudzivirira gomarara uye akanaka kudzora BP.
5-Broccoli
Iwo muriwo akapfuma muvhitamini C uye D, folic acid, niacin, vhitamini B1, vhitamini E, mu beta-carotene uye glucosinolates, yakakosha kwazvo kune yavo yakakwira antioxidant simba rekudzivirira cancer. Pakati pezvimwe zvakanaka zvinobatsira kudzikisa cholesterol, ivo vari akapfuma faibha uye inosimudzira kugaya.
6-Salmoni
Kana iri yemusango mavambo zviri nani zvikuru. Iyo imwe yehove yakakwana kwazvo uye ine omega 3 mafuta acids, ine hutano hwakanyanya kumuviri wedu. Inodzivirira kubva kuzvirwere zvakawanda sekenza, Alzheimer's uye moyo.
7-mafuta omuorivhi
Chikafu ichi chine mabhenefiti akakosha uye chinoiswa mubharisamu yakanakisa. Inosimudzira yakawanda yezvikafu zveayo yakakura antioxidant kukosha uye sosi huru ye vitamini E uye polyphenols.
8-Rima chokoreti
Chikafu ichi chinobva pambeu yakaviriswa uye chinowira muchikamu chezvikafu zvakanakisa. Kuti uidye, zvakaomeswa zvecocoa uye bota rayo zvinotorwa, zvichiita kuti ive imwe yezvakanakisa zvinonaka. Ipfuma mu flavonoids, zinc, fiber uye antioxidant zvinhu.
9-Huku
Icho chikafu chinodiwa nemunhu wese, chakapfava mukuravira uye chinogadzira misiyano yakawanda mukicheni yadzo. Chipfuva chehuku chine zvakawanda zvakawandisa kupfuura chikamu chechidya, asi hatigone kuzvisarura mupiro mukuru mumavitamini, folic acid, vitamini B3 kana niacin. Mukuumbwa kwayo tinogona kucherechedza chikamu chayo chepamusoro che zinc uye yakakura iron kukosha, kunyange hazvo ishoma pane yenyama tsvuku. Izvo zvakare mupfumi phosphorus uye potasium.
10-mhodzi
Zvakanakira chikafu ichi zvakakosha kumuviri wedu. Izvo zvine fiber uye sosi yakakura yeprotein. Iine zvivakwa zvinobatsira kudzikisa BP, zvirwere zvemwoyo, uye inochengeta cholesterol neglucose. Usakanganwa yako yakakwira muzana simbi uye zvirimo zvepamusoro zve Vhitamini B.
Uye isu hatigone kukanganwa izvo zvakawanda zvekudya zvinogona kuverengerwa mune ino runyorwa uye zvatisina kukwanisa kuisa kungo taura gumi rakanyanya kukosha. Asi iwe unofanirwa kusanganisira gariki, hanyanisi, sipinashi, bhuruu pakati pezvizhinji zvacho uye izvo zvinopa zvakawanda zvinovaka muviri. Kana iwe uchida kuziva zvakawanda nezve kukosha kwekudya uye kuumbwa kwechikafu, enda ku chikamu chedu ine dzakasiyana siyana zvinhu.