Huwandu hwezvimwe zvinovaka muviri zvakanyanya zvinoenderana neruvara rwezvigadzirwa zvinodyiwa muchikafu.
Nutritionists vanokurudzira kudya miriwo uye michero yemarudzi ose emuraraungu zuva rega rega kuchengetedza hutano uye kushanda kwakajairika kwemaitiro ese emuviri.
Tsvuku
Kubvira panguva yekare, mumvuri mutsvuku unofananidzira moto, simba, runako. Vakawanda vakagadzirira kupa zvakasarudzwa kune michero, michero yeruvara rutsvuku, sezvo zvisinganzwisisiki zvinokonzera kudya uye, sekutonga, zvinoreva kukura kwechigadzirwa. Hazvibvumirwi kudya chikafu chemumvuri uyu chete kune vanorwara neallergies.
Miriwo, michero uye michero yemuvara mutsvuku ine phytonutrient inobatsira - lycopene. Chinhu chacho chinobatsira pahutano hwemwoyo yemuviri, inodzivirira kuitika kwekenza. Zvakakodzera kuziva kuti nzira yekupisa kwemishonga yezvigadzirwa zvitsvuku haikanganisi huwandu hwehuwandu hwe lycopene mavari. Panyaya iyi, kushandiswa kwemadomasi muto, semuenzaniso, kana lecho, ine bhero tsvuku tsvuku, ine bhenefiti yakakosha kumuviri. Healthy lycopene inowanikwa mumanwiwa, matomatisi, beet, mhiripiri tsvuku, michero. Panguva imwecheteyo, hapana chikonzero chekutsvaga zvakaoma-kusvika-kusvika kune dzimwe nyika michero yekupfumisa muviri nemuviri uyu. Zviri nani kupa zvaunofarira kumwaka miriwo uye michero inokura munharaunda yako yekugara. Nokudaro, zvinowanzoitika kuti vakanga vasina kuiswa pasi pemishonga yemakemikari inodiwa kune kutakura kwenguva refu.
Orenji uye Yero
Zvikafu zveOrange-ruvara zvakapfuma mune antioxidants izvo zvakakosha kune hutano, kusanganisira carotene. Kudya maranjisi, makarotsi, manhanga, persimmons ane simba rakanaka pane mamiriro ekuona nhengo. Beta-carotene inoshandurwa kuva vhitamini A, inobatsira pakuona kwekuona, kudzivirira zvirwere zveganda. Kuvapo kweyero tint kunoratidza zviri mukati mevhitamini C. Yellow miriwo nemichero inonyanya kubatsira panguva yemwaka zvirwere zvehutachiona. Vitamin C inobatsira mukusimbisa dziviriro yemuviri, uye yakakoshawo panguva yekupora mushure mekurwara kwekufema.
Girinhi
Zvigadzirwa zvine anti-inflammatory uye antibacterial properties zvine ruvara rwegirini. Zvechokwadi, pamberi pechirwere chero chipi zvacho chinoda rubatsiro rwechiremba, haufaniri kuvimba chete nekuita kwemiriwo yakasvibirira nemichero. Asi chiremba Elena Titarenko anokurudzira kudya zvakasiyana-siyana uye zvakakwana kudya kuitira kudzivirira kuitika kwehutano hwehutano. Broccoli, sipinashi, dill, parsley, cilantro, kiwi, avocado yakapfuma mu lutein - yakasikwa antioxidant. Mukuwedzera, vane calcium, mavitamini uye folic acid, iyo inokosha panguva yekuzvitakura kudzivirira kuitika kwe fetal pathologies. Uyezve, miriwo yakasvibirira inobatsira kuderedza cholesterol muropa.
Purple kana Bhuruu
Kune wese anoda kuchengetedza runako uye hudiki, kunonoka kuchembera, zvinokurudzirwa kushandisa bhuruu uye yepepuru miriwo uye ma berries kakawanda. Iwo ane huwandu hukuru hwema antioxidants anogona kukanganisa mamiriro eganda, bvudzi uye misumari, pamwe nekugara zvakanaka. Mukuwedzera, kudya plums, eggplants, blackberries, blueberries inovandudza ruzivo rwekudzidzira nemusoro, iyo inobatsira kwete chete kune vakwegura, asiwo kuvana. Zvigadzirwa zvepepuru uye zvebhuruu zvinopesana nekuitika kwemoyo pathologies uye oncological zvirwere.
Muchena uye shava
White cabbage kana white mulberry haina kunaka pakuonekwa seyakajeka zvigadzirwa. Panguva imwecheteyo, hazvibviri kusaona kuti hazvisi zvishoma zvinobatsira. Allicin, iripo mumiriwo machena, ma berries, inobatsira varwere vane hypertension, sezvo iri nzira yakasikwa yekuderedza kudzvinyirira. Chinhu chacho chinobatsirawo kubvisa cholesterol kubva mumuviri. Zvigadzirwa zvichena zvakakosha nekuti zvinobatanidzwa mukusimbisa immune system uye zvinopesana nekuitika kwemaitiro asina kunaka uye akashata. Koliflower, mbatatisi, mapeya, radish inobatsira kuderedza mukana wekurwadziwa kwemoyo uye sitiroko, ine mhedzisiro yakanaka pamatumbo motility, ine akawanda mavhitamini anobatsira uye zvinhu zvakaita se potassium, calcium, magnesium, zinc nevamwe.
Kunobva: https://www.sport-express.ru/