Nguva gumi Kushumira Saizi Nyaya Zvakawanda

Zvemukati

• Rima Chokoreti
• Kokonati Oiri
• Waini Tsvuku
• Tea Yakasvibirira
• Nuts
• Maorivhi Oiri
• Kofi
• Fatty Hove
• Avocado
• Garlic
• Zvimwe pane SHAPE.com:
• Ongororo ye

Usati wadira girazi rewaini nechisvusvuro manheru ega ega, ungada kunyatsotarisisa sainzi kuseri kwemoyo-utano hwekutengesa pitch. Waini tsvuku-pakati pezvimwe zvinhu-yakawana mukurumbira seye antioxidant powerhouse inogona kubatsira wadhi yechirwere uye zviratidzo zvekuchembera. Nepo zvidzidzo zvichiratidza kuti ichi ichokwadi, unonyatsoziva here ngani waini bvunzo nyaya dzaive dzichipururudza? Uye zvinotonyanya kukosha, iwe unodzima zvachose mabhenefiti kana iwe uchinyanyisa?

Shandisa iri rinotungamira giraidhi kuti udzidze akakwana chikamu saizi kukohwa mibairo mizhinji yezvako zvaunofarira zvakanaka-zvako-zvako zvekudya nezvinwiwa.

Rima Chokoreti

Kutenda kune zvinovaka muviri zviri mucocoa bhinzi, chokoreti yakasviba yakachena izere neakasikwa antioxidants. Asi izvo hazvireve kuti iwe unogona kunakidzwa neakawanda eichi chinotapira chikafu sezvaungada!

"Bvisa square-inch imwe chete kuti unakirwe manheru ega ega mushure mekudya kwemanheru," anodaro Amie Valpone, munyori weThe Healthy Apple blog uye muparidzi wemagazini yepamhepo isina guteni Easy Eats. "Kuwandisa kunogona kukuita kuti uzvimbire uye kukusiya uine waya usati warara. Edzawo chokoreti isina shuga kuitira kuti shuga isakwire."

Kokonati Oiri

Kunyangwe mafuta ekokonati ari mafuta akazara, iyo gobvu, pasty fuma inopihwa kune zvakawanda zvakanakira, sekubatsira kuchengetedza cholesterol mazinga kana kuwana inopenya ganda nebvudzi. Muchokwadi, zvidzidzo zvinoratidza kutsiva margarine necoconut mafuta, kuishandisa kubika, kana kuwedzera chipunu kune yakasanganiswa smoothies.

"Mafuta ekokonati ane tambo inonaka uye yakanaka kana ikawedzerwa kune mabikirwo echinhu chinonaka, asi haina macalorie," anodaro Valpone. Anokurudzira kushandisa maspuniki maviri chete pazuva kana zvishoma kana zvichibvira, sezvo kunyange iyo shoma shoma inorongedza pamusoro peanosvika magiramu makumi matatu emafuta.

Waini Tsvuku

Chero chikonzero chekugogodza zvakare girazi reMerlot chinogamuchirwa, kunyanya sezvo zvidzidzo zvichiratidza kuti antioxidant komputa muwaini tsvuku, resveratrol, inogona kubatsira kurwisa chirwere chemwoyo. Asi munyaya iyi, zvakawanda zvechinhu chakanaka zvinokanganisa hutano hwako hwose; kunwa zvakanyanya doro kunotungamira kufutisa, chirwere chechiropa, uye kuwedzera njodzi yekenza, pakati pezvimwe zvinhu. Mutemo ndewekunwa zvine mwero.

"Nakidzwa nemagirazi ewaini mukati mevhiki," Valpone anodaro. "Magirazi matatu pasvondo akanaka, asi tarisa huwandu hweshuga uye mamwe makorikori kana uri kuona zvaunodya."

Tea Yakasvibirira

Makatechini, iwo ane simba antioxidants anowanikwa mugirini tii, anoita kuti doro rive rinozivikanwa-kurwisa chirwere. Asi iwe haugoni kukohwa iyo ine tii ine simba mabhenefiti kunze kwekunge iwe uchinwa makapu akati wandei pazuva.

"Zvakachengeteka kutaura kuti unogona kuva nemakapu matatu kusvika mana pazuva, kunyangwe zvimwe zvidzidzo zvichiratidza zvakawanda zvinogona kubatsira kurwisa mamwe magomarara," anodaro Valpone.

Izvo zvakati, iwe ungangoda kudzikisira kutora kwako, sezvo imwe kapu yakawandisa inotakura muviri wako ne caffeine.

Nuts

Sechikamu chekudya kunovaka muviri, nzungu dzinoita kurapa kwakanaka, kunyanya nekuti zvine mafuta asina kukwana, mavhitamini, uye mamineral. Asi sanganisira iyo caloric snacks mukudya kwako nekuchenjerera, sezvo iwe uchingoda diki diki zuva nezuva kuti ushandise yavo inovaka muviri.

"Ini ndinoda kukurudzira hafu yekapu yearumondi pazuva kana gumi kusvika gumi neshanu nzungu zuva rese richinakidzwa roga, rakagadzika mumakuki uye ndiro dzepasta kuti dzive nekrimu, dzakakandwa mumasaladhi, kana kuwedzerwa kune smoothies," anodaro Valpone.

Maorivhi Oiri

Mafuta omuorivhi anowanzo kupembererwa nekuda kwemabhenefiti ayo, akanyatso kusungirirwa kune ayo monounsaturated fatty acid yemukati uye antioxidant zvimiro. Uye nepo kushandisa mafuta emuorivhi kubika kunokurudzirwa, zvakakosha kuti utarise zvaunodya.

"Kunyangwe iri mafuta akanaka, [mafuta omuorivhi] anouya nemagiramu gumi nemana emafuta pasipuni," anodaro Valpone. "Shandisa mashupuni maviri pazuva: imwe mune omelet yako uye imwe mune yako yekumhanyisa-fry, wozoshandisa vhiniga kana muto wehuku kune zvakasara."

Kofi

Mukombe waJoe chinhu chikuru mumitambo yakawanda yemangwanani, asi pamwe ndipo paunofanira kumira zuva rega rega. Kunyangwe zvidzidzo zvichiratidza kuti java's anti-cancer dzimba dzinoisa vanonwa kofi nenjodzi yakaderera yekoloni, zamu, uye rectal cancer, usashandise icho sechikonzero chekubvisa.

"Kofi yakawandisa inogona kuendesa kujeti uye kuzunza, sezvo isu tese tichiziva kuti caffeine inogona kuita zvinhu zvekupenga," Valpone anodaro. "Ndingati mukombe mumwe pazuva wakaringana, asi edzai girini kana tema tii pachinzvimbo sezvo vasina asidi. Makapu matatu ekofi pazuva akawandisa!"

Fatty Hove

Hove dzakakora, dzakakora salmon, tuna, sardines, uye trout zvakazara ne omega-3 fatty acids, iyo yakanaka mhando yemafuta ayo anononoka kudzikisa mabara muarteri yako. Asi dzinonzi hove dzakakora nechikonzero uye, kunyangwe huwandu hwadzo hwehutano hwakanaka, dzichiri dzakakwirira mumakori. Uye zvakare, iyo yakakwira mercury mune dzimwe hove senge tuna chikonzero chakanaka chekudzikamisa madyiro ako evhiki. "Masevhisi maviri pasvondo inzira yakanaka yekuwana omega-3s," anodaro Valpone.

Avocado

Yakatsetseka, inotapira avocado mumwe muenzaniso wemafuta ane hutano. Paunowedzera avocado kuchikafu chako, muviri wako unotora yakawanda lycopene uye beta-carotene, maviri ane simba antioxidants.

"Aya mafuta ane hutano anotakura zvinonaka zvisingaiti uye maviri zvakanyatsonaka pamasaladhi, ane mazai, kana pamusoro pehove dzakabikwa uye huku," anodaro Valpone.

Zvekare, zvakadaro, zvakawandisa avocado haina hutano. "Kana ichi chiri chako chete chitubu chemafuta, namatira kamwe pazuva, asi kana uchitodya nzungu nemafuta, edza chikamu chimwe muzvina kana hafu yekotapeya pazuva," Valpone anokurudzira.

Garlic

Antioxidant-rich gariki ine zvakawanda zvekurwisa kenza mabhenefiti, asi iwe haufanire kunyudza chikafu chako mairi kuti uwane gohwo reweards. “Mavhavha pazuva kana matatu pasvondo mavambo akanaka, sezvo vanhu vazhinji vasingafariri gariki,” anodaro Valphone."Kana uchidaro, kanda gariki yakagochwa mumamoneti ako, masaladi, mapisi, uye mapuroteni ndiro."

Kana iwe uri kudya migomo ine pungent gariki, zvisinei, gadzirira mukana wekusagadzikana kwemudumbu, manyoka, uye kugadzikana kwekuita.

Zvimwe pane SHAPE.com:

12 Zvinoshamisa Zvinyorwa zveAntioxidants

Shandisa Slow Cooker Yako Kuti Uderedze Kurema

Chibereko Chaicho Chaicho "Mahara" Kudya Kudya?

20 Kusika Nzira dzekunakirwa neGreen Tea

Ongororo ye