19 Kudya-Kwakapfuma Kudya Kunokubatsira Iwe Kuramba Uine Mvura

Zvemukati

• 1. Watermelon
• Nzira Yokutema: Watermelon
• 2. Strawberries
• 3. Cantaloupe
• 4. Peaches
• 5. Maorenji
• 6. Mukaka Wakatsetseka
• 7. Cucumber
• 8. Lettuce
• 9.Muto nemuto
• 10. Zucchini
• 11. Celery
• 12. Yogurt Plain
• 13. Madomasi
• 14. Mhiripiri
• 15. Koliflower
• 16. Kabichi
• 17. Muchero
• 18. Mvura yeKokonati
• 19. Cottage Cheese
• Icho Chinokosha

Mvura yakakodzera yakakosha zvakanyanya kune hutano hwako.

Muchokwadi, kusanwa mvura yakakwana kunogona kutungamira mukushaya mvura, izvo zvinogona kukonzera kuneta, kutemwa nemusoro, matambudziko eganda, tsandanyama, kushomeka kweropa uye kukurumidza kwemwoyo ().

Uyezve, kupera mvura kwenguva yakareba kunogona kutungamira kumatambudziko akakura sekutadza kwemuviri ().

Nyanzvi dzinowanzo kurudzira kunwa akati wandei magirazi emvura pazuva kuti usangane neako hydration zvaunoda.

Asi nepo kunwa mvura kuchikosha, unogona kuitorawo kubva muzvikafu. Kune zvakawanda zvekudya zvine hutano zvinogona kupa huwandu hwakawanda hwemvura kuchikafu chako.

Chinyorwa ichi chakakurukura 19 zvekudya-zvine mvura zvekudya izvo zvinokubatsira iwe kugara uine hydrated.

1. Watermelon

Zvinyorwa zvemvura: 92%

Watermelon ine hutano hwakanaka uye chimwe chezvikafu zvinopa hydrate zvaunogona kudya.

1-mukombe (154-gramu) unoshanda une pamusoro pehafu yekapu (118 ml) yemvura, kuwedzera kune imwe fiber uye zvinovaka muviri zvakakosha, zvinosanganisira vhitamini C, vhitamini A uye magnesium. Iyo zvakare yakadzikira kwazvo mumakoriori, ichingopa 46 chete macalorie pamukombe (2).

Nekuda kwemvura yadzo yakawanda, mavise ane huremu hwakaderera. Izvi zvinoreva kuti chikamu chakakura chevhenekeri chine mashoma macalorie.

Zvekudya zvine low calorie densities zvakaratidzirwa kubatsira nekudzikisa uremu nekusimudzira kuzara uye kudzikisira chishuwo (,).

Uyezve, visi rakapfuma mune zvine simba antioxidants, kusanganisira lycopene.

Ichi chikamu chakaverengerwa kugona kwayo kudzora kukanganiswa kweiyo oxidative kumasero, ayo akabatanidzwa nezvirwere zvakaita sechirwere chemwoyo uye chirwere cheshuga ().

Iwe unogona kuwedzera watermelon kuchikafu chako nekuchidya sechikafu chinozorodza kana padivi dhishi. Inowanzoshandiswawo kugadzira masaladi.

Pfupiso:

Watermelon chibereko chemuviri, chakafuta-chikafu chinogona kupa mabhenefiti akati wandei ehutano, kusanganisira nengozi yakadzikira yehurwere husingaperi.

Nzira Yokutema: Watermelon

2. Strawberries

Zvinyorwa zvemvura: 91%

Strawberries vane huwandu hwemvura, zvichivaita chikafu chinopa hydrate.

Nekuti ingangoita 91% yehuremu hwemastrawberry hunouya kubva mumvura, kuidya kunobatsira pakudya kwako kwemazuva ese kwemvura.

Uyezve, mastrawberry anopa akawanda fiber, kurwisa chirwere antioxidants uye mavitamini uye zvicherwa, kusanganisira vhitamini C, folate uye manganese (6,,).

Kudya sitirobheri nguva dzose kwakaratidzirwa kudzikisa kuzvimba, uko kunogona kubatsira kudzivirira kubva kuchirwere chemwoyo, chirwere cheshuga, cheAlzheimer nemhando dzakasiyana dzekenza (,).

Zviri nyore kusanganisa sitirobheri mukudya kwako nekuzvisanganisa mumasmoothies kana kuzvisanganisa mumasadhi.Ivo zvakare vanoita yekuwedzera yakasarudzika kune sandwiches uye kuputira.

Pfupiso:

Strawberries ane hutano hwakanaka uye ane mvura yakawanda. Uyezve, zvinovaka muviri zvavanopa zvinogona kuunza huwandu hwebatsiro kubva kuhutano.

3. Cantaloupe

Zvemukati zvemvura: 90%

Cantaloupe ivise rine hutano hwakanyanya uye rinogona kusimudzira hutano hwako munzira dzinoverengeka.

Imwe kapu (177 gramu) yekantaloupe inoumbwa neinosvika 90% yemvura uye inopa inopfuura hafu yekapu (118 ml) yemvura pakushandisa (11).

Imwe kapu yecantaloupe zvakare ine magiramu maviri efaibha, ayo anoshanda pamwechete nemvura kusimudzira kuzara uye kudzikisa chishuwo chako (11,,,).

Pamusoro pezvo, cantaloupe yakafuma muvhitamini A, ichipa 120% yezvaunoda zuva nezuva mune 1-mukombe (177-gramu) unoshanda. Zvidzidzo zvakaratidza kuti vhitamini A inogona kusimudzira hutano hwemuviri nekudzivirira kubva kuhutachiona (11,).

Unogona kudya cantaloupe bani kana kuwedzera kune masaladi, smoothies, yogati kana salsa. Inoitawo divi rakakura pakudya kwekuseni.

Pfupiso:

Cantaloupe chibereko chine hutano chinopa huwandu hwakawanda hwemvura uye akawanda anokurudzira hutano mavitamini uye mamineral.

4. Peaches

Mvura zvirimo: 89%

Mapichisi ndiwo muchero wakanyanya uye wakachenesa michero.

Pedyo ne90% yehuremu hwavo imvura. Ivo zvakare vanopa akakosha mavitamini uye mamineral, senge vhitamini A, vhitamini C, B mavitamini uye potasium (16).

Zvakare, kudya mapichisi ane ganda pane kunogona zvakare kupa chirwere-kurwisa antioxidants senge chlorogenic acid kune chako chikafu ().

Peaches 'mvura uye faibha zvirimo ndosaka zvichizadza uye zvakaderera mumacalorie, aine makumi matanhatu chete macalorie mune yepakati peach (16).

Izvo zviri nyore kuwedzera mapichisi kuchikafu chako. Izvo zvinowanzo sanganiswa nesmoothies uye masaladi uye zvakare zvinowedzera kuwedzera kune kottage chizi uye yogati.

Pfupiso:

Peaches akapfuma mumvura, fiber uye antioxidants, kuwedzera kune akawanda mavitamini uye mamineral ayo anogona kusimudzira hydration uye nekupa mamwe akawanda mabhenefiti ehutano.

5. Maorenji

Zvinyorwa zvemvura: 88%

Maorenji ane hutano hunoshamisa uye anogona kupa akati wandei marubatsiro ehutano.

Kune ingangoita hafu yekapu (118 ml) yemvura mune rimwe orenji, pamwe nefibre uye zvinovaka muviri zvinoverengeka (18).

Izvi zvinosanganisira vhitamini C uye potasium, iyo inogona kusimbisa immune immune yako uye moyo hutano (,).

Maorenji akapfuma muzvirwere-kurwisa antioxidants, kusanganisira flavonoids, iyo inogona kudzivirira kukuvara kwesero nekuderedza kuzvimba (,).

Mvura uye faibha mumaranjisi zvinogona kukurudzira manzwiro ekuzara, zvinova zvinobatsira kuchengetedza kudya kwako pasi pesimba (,,).

Pamusoro pezvo, kugara uchidya michero yesitrus senge maorenji kunogona kudzivirira pamatombo etsvo. Izvi zvinodaro nekuti iyo citric acid yavanayo inogona kusunga nematombo-anogadzira calcium oxalate, ichibatsira kuiburitsa kunze kwemuviri ().

Mvura yakaringana ndechimwe chinhu chakakosha mukudzivirira itsvo matombo, ayo ane huwandu hwemvura yemaranjisi inogona kubatsira kusimudzira ().

Pfupiso:

Maorenji sosi huru yemvura, faibha, antioxidants uye zvinovaka muviri zvinoverengeka uye zvinogona kubatsira kudzivirira mabwe eitsvo nezvirwere zvakawanda.

6. Mukaka Wakatsetseka

Zvinyorwa zvemvura: 91%

Mukaka wakawanda unonatsa zvikuru.

Yakagadzirwa kazhinji nemvura uye inopa huwandu hwakawanda hwevhitamini nemaminerari, kusanganisira vhitamini A, calcium, riboflavin, vitamini B12, phosphorus uye potasium (25).

Mukaka haungobatsira chete neiyo yakazara hydration, asi zvakare inogona kukubatsira iwe kuisazve mvura mushure mekuoma muviri ().

Zvidzidzo zvishoma zvakaratidza kuti mukaka wakaderera-mafuta wakabatsira vanhu kuramba vakafuta mushure mekurovedza muviri, zvichienzaniswa nezvinwiwa zvemitambo kana mvura isina mvura (,).

Izvi zvinokonzerwa nemukaka wemagetsi uye mapuroteni zvemukati, izvo zvinogona kubatsira kutsiva kurasikirwa kwemvura yemuviri ().

Nekuti mukaka unowanikwa zvakanyanya uye wakachipa, zviri nyore kupinza mukudya kwako.

Pfupiso:

Mukaka wakafuma mumvura, mavitamini uye zvicherwa, uye wakaratidzirwa kubatsira vanhu kuchengetedza hydration yakakodzera, kunyanya mushure mekurovedza muviri.

7. Cucumber

Zvinyorwa zvemvura: 95%

Makatekesi ndechimwe chikafu chine hutano uye chemvura chinosanganiswa mukudya kwako.

Izvo zvinogadzirwa ingangoita yakakwana yemvura uye zvakare zvinopa mashoma mashoma ezvimwe zvinovaka muviri, senge vhitamini K, potasium uye magnesium (28).

Inofananidzwa nemimwe miriwo ine mvura yakawanda, magaka ndiwo mamwe emakoriori akaderera. Kune mazana masere macalorie muhafu-kapu (52-gramu) anoshandira, uye zvemukati zvemvura zvinovaita vanozorodza kwazvo (28).

Unogona kudya chidimbu chakakura chemakango pasina kuwedzera huwandu hwakakosha hwechakori kune chako chikafu, izvo zvinobatsira kuchengetedza huremu hwako ().

Zviri nyore kupinza magaka muchikafu chako. Izvo zvinowanzo kuwedzerwa kumasaladhi uye sandwiches, asi zvinogona zvakare kuverengerwa mumidziyo yakabikwa senge inomhanyisa-fries nemuto.

Pfupiso:

Makomichi akakwira mumvura asi akaderera kwazvo mumacalorie. Iko kusanganisa kunobatsira kune akati wandei ezvehutano hwako, kusanganisira hydration.

8. Lettuce

Zvinyorwa zvemvura: 96%

Lettuce ine akati wandei ehutano-inosimudzira zvivakwa.

Imwe kapu (72 gramu) yetetesi inopa inopfuura kota mukombe (59 ml) yemvura, kuwedzera kune 1 gramu ye fiber. Inopawo 5% yezvaunoda zuva nezuva folate (29).

Folate yakakosha kune vakadzi vane nhumbu, sezvo inogona kubatsira kudzivirira neural tube kuberekwa kuremara ().

Pamusoro pezvo, lettuce yakakwira muvhitamini K uye A, ese ari maviri akaverengerwa mabasa avo mukuchengetedza mabhonzo ako uye immune system ine hutano (29,,).

Uyezve, iko kusanganiswa kwemvura uye faibha muletisi zvinoita kuti izadze kwazvo kune yakaderera nhamba yemakoriori. Kune gumi chete macalorie mune 1-mukombe (72-gramu) inoshumira (29).

Iwe unogona nyore nyore kuwedzera lettuce kuchikafu chako nekuishandisa kuita masaladi. Pamusoro pezvo, unogona kuishandisa se “bun” yemabhurger kana kuputira panzvimbo ye tortilla kutsiva zviyo zvisinganyoro-nyoro.

Pfupiso:

Lettuce inopa mashoma akakosha zvinovaka muviri uye faibha, pamwe nekuwanda kwemvura, izvo zvinogona kubatsira kukuchengetedza mvura.

9.Muto nemuto

Zvinyorwa zvemvura: 92%

Broths uye soups zvinowanzo kuve zvine mvura-uye zvine mukana wekuti uve wakanyanya hydrate uye unovaka muviri.

Semuenzaniso, 1 mukombe (240 gramu) yemuto muto unogadzirwa unenge wakazara mvura, izvo zvinopa huwandu hwakadzikama pane ako ezuva nezuva hydration zvaunoda (33).

Kudya-zvakapfuma zvekudya senge muto uye muto nguva dzose zvinogona zvakare kukurudzira kuonda nekuda kweakaderera macalorie zvemukati.

Ongororo dzakawanda dzakaona kuti avo vanodya muto pamberi penzira huru yekudya vanodya mashoma macalorie uye nekudaro vanopedzisira vaine yakaderera zuva nezuva koriori inodyiwa ().

Mune kumwe kuongorora, vatori vechikamu vakadya maviri maservings epasi-koriori masobho pazuva vakapedzisira varasikirwa ne50% imwe huremu kupfuura avo vaidya iyo yakafanana macalorie kubva kune zvekudya zvekudya ().

Unogona kuwedzera zvakanyanya zvinovaka muviri zvemuto nemuto nekuwedzera miriwo yakawanda, senge broccoli, karoti, hanyanisi, howa uye matomatisi.

Pfupiso: Broths uye soups zvakapfuma mumvura uye nekudaro chikafu chakanakisa chekuisa mune yako dhayeti kusimudzira hydration.

10. Zucchini

Zvinyorwa zvemvura: 94%

Zucchini ndiwo miriwo unovaka muviri unogona kupa zvakati wandei zvehutano zvinobatsira

1-mukombe (124-gramu) unoshandira zucchini yakagurwa ine zvinopfuura 90% mvura uye inopa 1 gramu ye fiber. Zvese izvi zvinhu zvakanaka kukuchengetedza iwe uzere (36).

Uye semhedzisiro yemvura yaro yakakwira, zucchini yakadzika zvishoma mumakori nevhoriyamu, iine makumi maviri chete macalorie mu1 mukombe (124 gramu) (36).

Kudya zucchini kuchapa zvinovaka muviri zvinoverengeka mukudya kwako, kunyanya vhitamini C, sezvo 1 mukombe (124 gramu) yayo iine 35% yezvaunoda zuva nezuva (36).

Vitamin C yakakosha kune immune immune system uye inogona kubatsira kudzivirira kubva kune akati wandei ezvirwere ().

Kuisa zucchini mukudya kwako, idye wega sedivi dhishi kana kuwedzera kune masobho, masaladi uye kurudzira-fries. Iwe unogona zvakare kuicheka kuita zvidimbu kuti ugadzire "manoodles" aunogona kushandisa seimwe nzira kune yakajairika pasita.

Pfupiso: Kudya zucchini kuchapa huwandu hwakakosha hwemvura uye zvinovaka muviri kuchikafu chako. Izvo zvinobatsira kukuchengetedza iwe hydrated, uye zvinobatsira kune hutano hwako hwese.

11. Celery

Zvinyorwa zvemvura: 95%

Celery chikafu chine hutano uye chinopa hydrate kuisa mune chako chikafu.

Yakagadzirwa kazhinji nemvura, ichipa padyo nehafu yekapu (118 ml) yayo mune 1-mukombe unoshumira.

Izvi zvinopa kune yakaderera koriori yayo zvemukati chete gumi nemazana macalorie pamukombe (38).

Kunge mimwe miriwo ine mvura zhinji, celery inogona kubatsira kurasikirwa nehuremu hwekudya nekuda kwemvura yaro yakawanda uye huwandu hwakaderera hwemacalorie ().

Uye zvakare, celery ine imwe fiber uye yakawanda yakakosha michero.

Iyo inonyanya kukwirira muvhitamini K uye potasium, iyo inogona kudzivirira kubva kuchirwere chemoyo, mamwe marudzi ekenza uye zvirwere zvine chekuita nemapfupa senge osteoporosis (38,,).

Zviri nyore kwazvo kuisa celery mukudya kwako, sezvo inogona kudyiwa mbishi kana kubikwa. Unogona kuiwedzera kumasobho uye masaradhi, kana kudya matanda eselery pamwe nedhipiti ine hutano senge hummus kana yogati yechiGreek.

Pfupiso: Celery yakaderera mumakhalori uye sosi yakanaka kwazvo yemvura uye zvinovaka muviri. Izvi zvivakwa zvinogona kusimudzira zvakati wandei zvehutano hwako, kusanganisira zvakakodzera hydration.

12. Yogurt Plain

Zvinyorwa zvemvura: 88%

Yoga yogati ine yakawanda mvura uye zvinovaka muviri izvo zvinogona kusimudzira akati wandei maitiro ehutano hwako.

1-mukombe (245-gramu) inoshumirwa yogati isina kugadzirwa inoumbwa neinopfuura 75% mvura. Inopawo mavitamini akawanda nemamineral, senge calcium, phosphorus uye potasium, ese ayo anozivikanwa kubatsira kusimudzira hutano hwemapfupa (, 41,,).

Yogati zvakare sosi huru yeprotein, ichipa anopfuura magiramu masere uye ingangoita 17% yezvaunoda zuva nezuva mune 1-mukombe (245-gramu) inoshumira (41).

Kudya yogati nguva dzose kwave kuchiratidzwa kusimudzira kuonda, mhedzisiro inonyanya kukonzerwa nehavi-inoderedza mhedzisiro yemvura yakakwira uye mapuroteni zvirimo (,,).

Kuti ukohwe iwo akazara mabhenefiti eyogati, idya zvakapusa pane yakasarudzika yogati mhando.

Izvi zvinodaro nekuti iyo yogati yakasanganiswa inowanzo kuve yakakwira mushuga yakawedzera isina hutano, iyo inofanirwa kugumira mukudya kwako nekuda kwebasa rayo mukusimudzira zvirwere zvakaita kufutisa, chirwere chemwoyo uye chirwere cheshuga (,,).

Semuenzaniso, 1 mukombe (245 gramu) yemichero-yakavhenekera yogati ine 47 magiramu eshuga, inova inopetwa kanokwana kana huwandu hwacho hunowanikwa muhukuru hwakaenzana hweiyo yogati (41, 50).

Pfupiso: Yoga yogati sosi huru yemvura, mapuroteni uye mamwe akakosha mavitamini uye mamineral. Inogona kupa hydrating mhedzisiro, pamwe nezvimwe zvakawanda zvehutano mabhenefiti.

13. Madomasi

Mvura inogutsikana: 94%

Madomasi ane chimiro chinoyemurika chehutano uye anogona kupa akawanda mabhenefiti ehutano.

Tomato imwe yepakati inongopa hafu yekapu (118 ml) yemvura.

Inopawo huwandu hwakakura hwevitamin nemaminerari, kusanganisira immune-inosimudzira mavitamini A uye C (51).

Iyo yakakwira huwandu hwemvura mumadomasi inobatsira kune yavo yakaderera macalorie zvemukati, iine chete makumi matatu nemaviri macalor mu1-mukombe (149-gramu) inoshumira (51).

Pamusoro pezvo, madomasi akapfuma nefibre uye zvimwe zvinorwisa chirwere antioxidants, kusanganisira lycopene.

Lycopene yakave yakadzidziswa nezve kugona kwayo kudzikisa njodzi yehosha yemoyo uye inogona kubatsira kudzivirira kukura kwekenza yeprostate (,,).

Unogona kunakirwa nemadomasi akabikwa nesobho, sosi uye zvimwe zvakawanda ndiro. Iwo zvakare anowanzo kuwedzerwa kune masaradhi uye anoshandiswa kugadzira salsa.

Pfupiso: Madomasi anopa mvura yakawanda, zvinovaka muviri uye ma antioxidants, ayo anobatsira kuisira mvura uye kudzivirira kubva kuzvirwere zvakawanda.

14. Mhiripiri

Zvinyorwa zvemvura: 92%

Bhero mhiripiri imwe yemiti inoshamisa ine hutano nemhando dzakasiyana dzehutano-inosimudzira mhedzisiro.

Kupfuura 90% yehuremu hwebhero mhiripiri hunobva mumvura.

Ivo vakapfuma mu fiber, mavitamini uye zvicherwa, senge B mavitamini uye potasium. Bhero mhiripiri zvakare ine carotenoid antioxidants, iyo inogona kudzikisa njodzi yeimwe gomarara nezvirwere zvemaziso (55,).

Zvakare, mhiripiri yebhero ine huwandu hwakanyanya hwevitamin C, zvichienzaniswa nemimwe michero nemiriwo, ichipa 317% yezvaunoda zuva nezuva mukapu imwe chete (149 gramu) (55).

Vitamin C haingobatsire immune yako chete, inobatsirawo muviri wako kutora simbi zvakanyanya, inosimudzira hutano hwemabhonzo uye inodzivirira maseru ako kubva kune zvinokanganisa zvemahara radicals (,).

Nekuda kwemvura yavo yakakwira, bhero mhiripisi yakadzika kwazvo mumacalorie, ichipa 46 macalorie pamukombe (149 gramu). Izvi zvinoreva kuti iwe unogona kudya zvidimbu zvavo pasina kunzwa sekunge wapfuura (55).

Kune nzira dzinoverengeka dzekuisa bhero mhiripiti mukudya kwako. Vanogona kudyiwa mbishi mumasadhi, akaisirwa mumuto kana kuwedzerwa kumutsa-fries.

Pfupiso: Bhero mhiripiri inogona kupa huwandu hwezvibereko zvehutano nekuda kwehuwandu hwemvura uye zvinovaka muviri zvavanazvo, kunyanya vhitamini C.

15. Koliflower

Zvinyorwa zvemvura: 92%

Koliflower ndeye yakanaka kwazvo miriwo yekuisa mune yako yekudya, nekuti ine hutano chaizvo uye ine hydrating.

Imwe kapu (100 gramu) yeholiflower inopa inopfuura imwechete-kapu kapu (59 ml) yemvura, pamwe nemagiramu matatu efibre-inoderedza fiber.

Yayo yakakwira mvura yezviri kunopa kune yakaderera nhamba yayo macalorie, iine makumi maviri nemashanu macalorie pamukombe (58).

Pamusoro pezvo, cauliflower ine anopfuura gumi nemashanu mavitamini akasiyana nemaminerari, kusanganisira choline, isingawanikwe muzvikafu zvakawanda. Choline chinhu chakakosha chinovaka muviri kutsigira hutano hwehuropi uye metabolism (58,).

Unogona kushandisa cauliflower seinotsiva zviyo zvishoma-hydrating nekuzvimedza zvakanaka kuita "mupunga" kana kuishandisa kugadzira cauliflower-based pizza crust.

Pfupiso: Cauliflower inopa huwandu hwakakosha hwemvura, faibha uye zvinovaka muviri, uye inotsiviwa nezviyo zvisina hydrate.

16. Kabichi

Zvinyorwa zvemvura: 92%

Kabichi inonaka inoshamisa yemuchinjikwa yemuriwo (60).

Iyo yakadzika kwazvo mumakoriyori asi yakakwira mu fiber uye zvinovaka muviri. Iyo zvakare yakapfuma muvhitamini C, vhitamini K, folate uye akati wandei anoteedzera maminera anogona kuve nemhando dzakasiyana dzehutano-inosimudzira mhedzisiro (, 60).

Semuenzaniso, vhitamini C inonyatso kuzivikanwa nebasa rayo mukuderedza kuzvimba uye yakaratidzwa kudzikisa njodzi yezvirwere zvisingaperi seshuga uye chirwere chemoyo ().

Uye zvakare, kabichi inopa glucosinolates, ayo ari antioxidants ayo anofungidzirwa kubatsira kudzivirira kune mamwe marudzi ekenza, senge kenza yemapapu (,).

Zvakare, kabichi inowanzo kuviriswa mu sauerkraut, ino zvakare yakapfuma mumvura uye inogona kubatsira hutano hwekugaya (, 64).

Pfupiso: Kudya kabichi kunogona kubatsira akati wandei zvinhu zvehutano hwako, kusanganisira hydration. Izvi zvinokonzerwa nemvura yaro, zvinovaka muviri uye zvine antioxidant zvirimo.

17. Muchero

Zvinyorwa zvemvura: 88%

Muchero wemichero muchero wakasarudzika wemuchero une zvakawanda zvinobatsira pahutano.

Mune hafu yemuzambiringa (123 gramu), pane imwe hafu yekapu (118 gramu) yemvura, iyo inopa huwandu hwakakwana hwemvura kune yako yezuva nezuva hydration zvaunoda (65).

Pamusoro pezvo, grapefruit yakafuma mune fiber, antioxidants uye akati wandei mavitamini uye mamineral, kusanganisira vhitamini A, potasium uye folate.

Iyo inonyanya kukwirira mukuzvidzivirira-inowedzera vhitamini C, ichipa 120% yezvaunoda zuva nezuva muhafu yemuzambiringa (123 gramu) (65).

Ongororo dzinoverengeka dzakaratidza kusanganisira grapefruit mukudya kwako kunogona kubatsira kuwedzera uremu, pamwe nekuderedza cholesterol, kuwedzerwa kweropa uye shuga zveropa (,,).

Iwe unogona nyore nyore kuisa mazambiringa muchero wako nekudya zviri pachena, kuisanganisa mukati nemasmoothies kana kuwedzera kune masaladi.

Pfupiso: Muchero wemazambiringa unogona kukurudzira hydration nekuda kwemvura yakawanda. Iine zvakare hupfumi mune zvinovaka muviri uye antioxidants iyo inogona kuve neakawanda ehutano mabhenefiti.

18. Mvura yeKokonati

Zvinyorwa zvemvura: 95%

Kokonati mvura ndicho chakanakisa chinwiwa chinokuchengetedza mvura.

Haingori chete ine yakanyanya kukwirira yemvura, zvakare yakapfuma muma electrolyte, anosanganisira potasium, sodium uye chloride (69).

Zvidzidzo zvakaratidza kuti coconut mvura inogona kubatsira pakugadzirisazve mvura. Uye inofungidzirwa kuti inobatsira pakuekisesaiza kupora nekuda kwezvayo zvemagetsi zvemagetsi (,).

Kunwa mvura yekokonati mushure mekurovedza muviri inzira ine hutano kupfuura yekunwa inogadzirwa yemitambo chinwiwa, nekuti zvinwiwa zvemitambo zvakawanda zvinotakurwa neshuga yakawedzerwa uye zvimwe zvisina hutano zvigadzirwa.

Semuenzaniso, 1-mukombe (237-ml) unoshanda weGatorade unopa magiramu gumi neshanu eshuga, inova 50% yakawanda kupfuura muhuwandu hwakaenzana hwemvura yekokonati (69, 72).

Pfupiso: Kunwa mvura yekokonati kunonyanya kubatsira kune hydration nekuti yakapfuma mumvura nemagetsi.

19. Cottage Cheese

Zvemukati zvemvura: 80%

Cottage chizi ndechimwe chigadzirwa chemukaka chine hutano uye chine hutano chine hydrating zvivakwa.

Inenge makumi masere muzana yehuremu hwecottage cheese hunobva mumvura.

Iyo zvakare ine 25 gramu epuroteni pa1-mukombe (225-gramu) inoshumira, inova 50% yezvaunoda zuva nezuva (73).

Iyo yakakwira mvura uye mapuroteni zvirimo chikonzero chikuru nei ichi chiri chikafu chekuzadza icho chingangobatsira kudzikisira kudya kwako (,).

Pamusoro pezvo, kottage chizi ine chimiro chinoyevedza chehutano, ichipa 36% yezvaunoda zuva nezuva zvephosphorus, 19% yecalcium uye 31% yeselenium mune mukombe mumwe chete (225 gramu) (73).

Zvakare, kottage chizi sosi huru yemavitamini B, kusanganisira riboflavin uye vhitamini B12, izvo zvinodiwa kune hutano hwehuropi, metabolism uye kuchengetedza mapfupa ako aine hutano (,,).

Zviri nyore kupinza kottage chizi muchikafu chako. Unogona kuisanganisa nemuchero, kuishandisa sekupararira, kuwedzera kune masaradhi kana kuidya neomelet.

Pfupiso: Cottage cheese ine yakawanda mvura uye mapuroteni, kuwedzera kune mavitamini uye mamineral anogona kupa hutano mabhenefiti.

Icho Chinokosha

Kugara hydrated kwakanyanya kukosha kune hutano hwako hwese.

Nyanzvi dzehutano kazhinji dzinokurudzira kunwa magirazi akati wandei emvura pazuva kusangana nezvinodiwa ne hydration, asi izvo zvemvura zvezvikafu zvinowanzo kufuratirwa.

Kunyangwe mvura yekunwa ichikosha, unogona kutora huwandu hwakawanda hwemvura nekusanganisa michero yakawanda ine mvura, miriwo uye zvigadzirwa zvemukaka mukudya kwako.

Ichi ndicho chikonzero vanhu vazhinji havafanirwe kunwa mvura yakawanda.

Chero bedzi iwe uchidya zvekudya zvine mvura yakawanda uye mvura yekunwa kana iwe uchinzwa nyota, hauzove nedambudziko rekugara uine hydrated.