Best noutano zvekudya: ndezvipi?

Chero murume ano anoedza kuita zvose kuponesa achiri muduku uye runako refu sezvinobvira. Hazvishamisi kuti nhasi zvikuru pfungwa rwakabhadharwa kuna zvakarurama mararamiro uye zvokudya zvinovaka muviri. Pashure kuverenga nyaya ino, uchadzidza chii chinobatanidzwa mu pamazita zvokudya utano.

Chii chinofanira kuva chikafu utano, uye sei kuti kubika zvakanaka?

Vazhinji vedu havana kuomerera huru vanorumbidza nezvezvokudya, nharo kuti zvokudya utano arasikirwe nemari yakawanda. Nhasi, zvisinei, vanogona kutenga pa musoro mitengo. Saka, vanhu vanoronga kuenda Zvokudya zvakakodzera haana kubhadhara mugove mari dzavo weshumba kuzotenga zvokudya.

Zvakafanana rinokosha pakusarudza kwete chete zvigadzirwa asiwo avo kushandiswa kwakarurama. Hazvina kukwana kuziva izvo zvokudya (utano) vanofanira kuva ndiripo zvaunodya, unofanira kuziva zvose inokosha nezvehukorokodzwa gadziriro yavo. Compliance muitiro achachengeta vazhinji mavhitaminzi zviri mazviri. Kana michero uye miriwo, vazhinji vavo vari varumbidzwa kushandisa wayo mbishi chimiro. Munguva kwenguva refu pakubika Zvibvisike anenge zvose zvinovaka muviri. Asi vakatengwa nokuda girazi mukaka nani kubika, kuparadza utachiona zviri mukati.

Michero nemiriwo

Zvichida ichi ndicho zvokudya kupfuura rinonaka utano, kugara kudyiwa iyo unobvumira kudzivirira muviri wako kubva dzimwe mhando kenza, diverticulitis, mwoyo kurwiswa uye tsanga. The multi-mavara michero uye miriwo ane hombe mari mavhitaminzi anokosha, mamineral chero zvinhu. Nyanzvi vanokurudzira kuti zvinyorwe yenyu zuva Kudya mashoma huwandu zvidyo izvi. Zvikuru chinobatsira vanoonekwa mabhanana, matamba, maapuro, persimmons, Citrus michero uye vachiwaridza miriwo.

Saka, gariki haisi chete anorapa chikosoro, asi thins ropa. hunotiba- kuderedza remafuta akawandisa mumatunhu uye normalize ari zvomudumbu hurongwa. Vanachiremba vanokurudzira kushandisa negariki mu mbishi chimiro, achiwedzera kusvikira siyana ndiro. Kubvisa chinonhuwira achishandisa mindi, parsley kana kofi bhinzi.

Mabhanana vanonzi mumwe yakanakisisa zvinopa potassium, iyo inodiwa dzose kushanda tsinga. Mukuwedzera, dzine dzinongoitika shuga kuti kudzosa kwezvinoshandiswa simba. Imwe mabhanana rinopa zvinopfuura 15% zuva nezuva magnesium mitemo chokwadi kunokanganisa huta uye kumwoyo.

dheri zvibereko

Inosanganisira yakawanda mapuroteni, nyore digestible mafuta uye shuga anobatsira. Uyezve, zvokudya izvi utano tiri mumwe chikuru manyuko calcium. Nesayenzi yakasimbiswa kuti vaya vainwa girazi mukaka zuva nezuva, kashoma kuti kutambura nekenza mudumbu. It vaiona chaizvo yogati nokuti Angatoita kushandisa vaya vasingagoni kushivirira lactose. In zvepanyama chigadzirwa ine zvakakwana chitsama tryptophan ari kubatana muviri womunhu dzikwanise kweserotonin. Uyewo varipo vari yogati utachiona ane zvainoita zvomudumbu maitiro zvinobatsira uye kudzivirira mukana wokuti panowanikwa nyanyisa anomera ari muura.

hove

Seafood haisi rinonaka, asi zvokudya utano. Vanofanira kuva chero zvokudya zvinovaka muviri. In emhando dzakawanda hove raiva anopfuura 20% digestible mapurotini. Culinary uye kunaka chigadzirwa ichi kushanda asina muduku nyama. Kunyanya anokosha anonzi zvomumvura hove mupenyu pachando mumakungwa. Record nokuti Omega-3 mafuta acids ndiyo Sarimoni. Kugara kunwa hove kunobatsira kuderedza remafuta akawandisa mumatunhu. Mukuwedzera, chigadzirwa kunozivikanwa somumwe inonyatsobudirira chokudzivirira yomuchipatara mwoyo uye zvemwoyo chirwere.

Michero uye nzungu

Ndiwo zvokudya zvikuru utano nokuti ane zvakawanda mavhitaminzi. Saka, cranberry vakaziva tsime chairo zvinhu zvinokosha. bheri iri rine guru mari antioxidants. Mastrawberry tiri mumwe yakanakisisa zvinopa vhitamini C. Kugara kudyiwa muchero uyu anogona kuvandudza mamiriro mutsinga. Strawberry ine zvakakwana kwazvo phenols uye nezvimwe zvinovaka muviri.

Kana nzungu, vakabva kupa yakawanda vhitamini B, vatsigiri normalization pakati kumwoyo, uye selenium, izvo inobatsira mukurwisa kuora mwoyo. Kunyanya yakawanda muRugwaro zvirimo Brazil nzungu. No zvishoma kubatsira uye fruit, kukurudzira normalization kuti bowel chaitika. kwazvo kubatsira zvokudya izvi utano kuvanhu. Vanowanzoororwa varumbidzwa kushandisa nokuda kweiyi pfungwa mumwaka kushushikana, uye hope zvirwere.

bota

Brown mupunga, akapfuma selenium, kunobatsira yekuzvidzivirira zvirwere zvakawanda. chigadzirwa ichi chinonzi kuva tsime akanaka antioxidants, zvakasikwa anonhuwirira, thiamine, mhangura, magnesium, zingi uye manganese. Nokuda mukuru internet kugutsikana dzebhurauni mupunga une zvainoita zvomudumbu turakiti rinobatsira.

Oatmeal kwete chete kunobatsira kubvisa mashoma zvokuwedzera kilos, asi zvichaita kuderedza remafuta akawandisa kugutsikana. Uyezve, chigadzirwa ichi kunonatsiridza kutapata uye normalize kushanda kumwoyo.