15 Zvikafu zvine hutano Kuti Uve nazvo Mukicheni Yako Nguva Dzese

Zvemukati

• Ongororo ye

Iwe wazviwana parizvino: Michero nemiriwo zvakanaka, mbatatisi machipisi uye Oreos zvakaipa. Kwete chaizvo rocket science. Asi urikutiisa here firiji yako nepantry ne rudyi Zvikafu zvine hutano sezvazviri, izvo zvinokupa hutano hwakanyanya kune yako buck (nesherufu nzvimbo)? Hezvino zvikafu zvekuisa pane yako yegirosari runyorwa-uye chengeta ipapo-yekudya kune hutano.

1. Yogati

Chengetedza ako "akanaka" ekugaya mabhakitiriya padanho rine hutano nema yogurts ane ehupenyu, anoshanda tsika. Yambiro: Dzimwe mhando dzakazara neshuga, saka namatira neyakajeka kana tarisa mavara usati waikanda mumotokari yako. Yogurt ndechimwe chezvikafu zvakati wandei zvechikafu nekuda kwekuti zvese zviri kuzadza uye kutakurwa necalcium, potassium uye vhitamini B.

2. Salmon yemusango

Kusiyana nedzimwe mhando dzehove, zvidzidzo zvakaratidza kuti ma mercury mazinga akaderera mune salmon. Idzi inhau dzakanaka, tichifunga nezvehove inopa hutano hwakakwana uye mapuroteni emakirori mashoma. Iyo zvakare ine omega-3's, iyo inobatsira kuchengetedza hutano hwemwoyo. Sei uchienda musango? Salmoni yakasimudzwa papurazi inogona kutapurika nezvirwere uye inogona kunge yakafumurwa kana kurapwa nemishonga inorwisa mabhakitiriya.

3. Mazai Varungu

Kunyangwe nemazai, mazai anongova nemakumi manomwe kusvika makumi masere macalorie yega yega-asi iyo yero yeyero yakakwira cholesterol. Tenga mazai matsva uye wozotora mayoki kuti uwedzere mapuroteni mukudya kwako kwemangwanani. Vavhenganise nemiriwo mitsva kuti uwedzere kunaka.

4. Leafy Greens

Hutano hwakasvibira senge broccoli, kabichi uye kare zvine hutano hwakakwana uye hwakatakurwa nekemikari yemiti inogona kubatsira kudzikisa njodzi yako yekenza. Yakaderera pamavhitamini? Wedzera imwe sipinashi kune saladhi yako. Kufanana nemamwe mashizha akasviba, ane mashizha, akaremerwa nesimbi uye vhitamini K, iyo yekupedzisira inogona kudzivirira osteoporosis, chirwere cheshuga uye arthritis.

5. Blueberries

Iko hakuna nzira yekutaura nezve super chikafu chikafu pasina kutaura mablueberries, ayo ane antioxidants uye akapetwa seanorwisa-kupisa. Vavarira kweinenge hafu yekapu pazuva, kungave pamusoro pegorosi rakazara, rakasanganiswa ne yogati kana kungoita vega.

6. Maamondi

Haasi maamondi chete anobatsira kudzora cholesterol yakaipa, anogona kukubatsira kurasikirwa nehuremu-zvinoenderana neongororo yakaburitswa mu International Journal of Obesity. Imwe ongororo, iyi kubva kuHarvard's School of Public Health, yakawana kuti nzungu inogona kuderedza njodzi yechirwere chemoyo ne25 muzana kana ikadyiwa kaviri pasvondo.

7. Bhinzi Dema

Pane mumwe munhu akati breakfast burrito? Wedzera nyemba nhema kune yako runyorwa rwezvikafu zvine hutano. Ivo vakakwira mu fiber (yakakura kwazvo) uye vanopa zvimwe zvakanakisa zvekudya zvinovaka muviri, senge calcium, iron uye folic acid. Saka zvikanda mu omelet kana kugadzira muto webhinzi nhema sechikafu chemasikati chinotonhora.

8. Maapuro

Iwe wakanzwa kutaura kwekuti "An apple pazuva rinochengeta chiremba kure," uye ichokwadi. Maapuro akazara nefibre uye anogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo, sekureva kwechidzidzo chakaburitswa mu Nutrition Zvinyorwa. Iyo zvakare ine iyo mineral boron, iyo yakanaka kumapfupa.

9. Madomasi

Madomasi ane antioxidant inonzi lycopene, inogona kubatsira kudzivirira mamwe magomarara. Zvidzidzo zvakaratidza zvakare kuti madomasi anogona kudzikisa cholesterol, pamwe nekudzikisa BP uye nekuchengetedza kukura kwemaseru zvine hutano (inova nzira inoshamisira yekutaura kuti inogona kukubatsira kuve nevhudzi rine hutano, nzara uye ganda). Kubheti kwako kwakanaka? Idya muto wematomatisi wakawanda. Iwe unozokwanisa kurongedza mune zvakawanda zvinovaka muviri pane kungodzikisa zvimedu wega.

10. Orange muto

Izvo zvakare zvinoita ku drink chikafu chine hutano chikafu. Jusi reorenji rine potasium uye-iwe wafungidzira iyo-vhitamini C. Uyezve, mazhinji mabrandi akasimbiswa nemoyo une hutano omega-3s. Izvo zvinogona zvakare kubatsira kuwedzera ako HDL mazinga, aka ane hutano cholesterol. Tarisa mhando nyowani dzakadzvanywa uye mhando dzakaderera mushuga.

Peji Inotevera: Zvimwe zvezvikafu zvine hutano

11. Mbatatisi

Taura nezve hutano hwakanaka: Mbatatisi ine zvakapetwa kashanu "inodikanwa" huwandu hwe beta carotene inoda muviri wako. Saka zvinorevei izvozvo? Kune imwe, ganda rine hutano. Beta carotene inogona kubatsira kudzivirira kubva mukukuvadzwa nezuva. Zvinogonawo kuwedzera immune system yako, zvichikutadzisa kurwara nedzihwa uye zvimwe zvirwere munguva ino yechando.

12. Gorosi Germ

Gorosi hutachiona hune magnesium, iyo inobatsira kuchengetedza mapfupa ako akagwinya mukuwedzera mukuderedza kunetseka uye kuchengetedza hutano insulini nhanho. Iyo ine zvakare iron, fiber, calcium, potassium uye kunyange zinc (iyo inogona kubatsira kusimbisa immune system yako). Wedzera hutachiona hwegorosi kuchikafu chako nekusasa iyo yogati kana zviyo zvine hutano.

13. Damba

Idya iyi tangy mhodzi ine muto kana kuinwa mutomu fomu kuitira punch ye antioxidants, kusanganisira tannins uye anthocyanins. Iko kunofanirwa-kuve nekuwedzera kune chero moyo moyo kudya kunovaka sezvo kunogona kubatsira kuyerera kweropa uye kudzikisa huwandu hwakaipa hwecholesterol. Zvinoenderana netsvagiridzo yeUCLA, inogona kubatsira kudzivirira mamwe marudzi egomarara.

14. Mhiripiri

Chilies haangori zvinonhuwira ako aunofarira maerekisheni - iwo zvakare akazadzwa ne vitamini C uye anogona kubatsira kudzikisa marwadzo ekurwadziwa. Vanogonawo kukubatsira kuderedza uremu. Zvikafu zvinonhuwira zvakawanikwa zvichiwedzera huwandu hwemetaboli kusvika pa23 muzana kwenguva pfupi.

15. Oatmeal

Pasi pehutano hwehutano hwefiber kwekudya kwemangwanani nendiro ye oatmeal, iyo inogona kubatsira kuderedza LDL kana "yakaipa" cholesterol mazinga, pamwe nekupa zvinovaka muviri, zvakadai sevhitamini E, iron uye magnesium. Zano: Wedzera chimedu cheprotein poda yekuwedzera kune hutano kambo mangwanani.

Ongororo ye