11 chikafu chakanakira uropi

Zvemukati

• 1. Green tii
• 2. Salmoni
• 3. Chokoti yakasviba
• 4. Mbeu dzemanhanga
• 5. Tomato
• 6. Mbiriso yehwahwa
• 7. Brussels inomera
• 8. Broccoli
• 9. Mukaka
• 10. Zai
• 11. Orange
• Hutano hutano-kukurudzira mapepa
• 1. Tomato saladhi nezai rakabikwa
• 2. Salmoni mumuto weorenji

Kudya kuti uve nehuropi hune hutano kunofanirwa kuve kwakapfuma muhove, mbeu nemiriwo nekuti izvi zvekudya zvine omega 3, iri mafuta akakosha ekushanda kwakanaka kwehuropi.

Uye zvakare, zvakakoshawo kuisa mari mukudyiwa kwezvikafu zvine mavitamini uye zvicherwa, sezvo zviine simba antioxidant zvinhu zvinobatsira kudzivirira kukuvadzwa kwemitsipa, kugadzirisa ndangariro uye kuchengetedza huropi. Izvi zvekudya zvinogona zvakare kubatsira kudzivirira kukura kwezvirwere senge kushushikana, kuora mwoyo, Alzheimer's kana Parkinson's, semuenzaniso.

Kuti uwane mabhenefiti aya, zvakakosha kuti utore zvekudya izvi mazuva ese, pamusoro pekuti usapedze maawa akawanda usina kudya, sezvo huropi huri nyore pasina simba, inwa 1.5 kusvika 2 litita emvura pazuva, nekuti kana muviri wakashayiwa mvura huropi haushande zvakanaka, uye dzivirira zvinwiwa zvinodhaka, zvinova zvine chepfu kuuropi.

Chikafu chekushanda kwakakodzera kwehuropi chinofanira kuve chikamu cheyakadzikama uye ine hutano chikafu, icho chingaitwe pasi pekutungamira kweanorologist kana wezvehutano nenzira yakasarudzika zvinoenderana nezvinodiwa nemunhu mumwe nemumwe.

1. Green tii

Green tii, nesainzi inonzi Camellia sinensis, ine caffeine mukuumbwa kwayo iyo inovandudza kusvinura, inovandudza manzwiro nekuwedzera mazinga eserotonin muuropi, inovandudza ndangariro uye inowedzera kutarisisa, izvo zvinokutendera iwe kukudziridza zviitiko zuva nezuva nekutarisisa, kugadzirisa mashandiro .

Iyi tiyi zvakare ine L-theanine inova yakakosha amino asidhi kuwedzera basa remaurotransmitter, akadai seGABA, ayo anoderedza kushushikana uye anoita kuti muviri unzwe kuzorora.

Pamusoro pezvo, girini tii ine flavonoids nemakatekini ane antioxidant uye anodzivirira kuzvimba zvinhu zvinodzivirira huropi kubva mukukuvara kunokonzerwa nemahara radicals uye kudzikisa njodzi yekukura kwezvirwere zvakaita saParkinson neAlzheimer's.

Maitiro ekudya: tora anenge maviri kana matatu makapu pazuva, uchishandisa shizha girini tii, tii bhegi kana hupfu. Nekudaro, iyi tii haifanire kutorwa mushure mekudya nekuti caffeine inokanganisa kutora kwesimbi, calcium uye vhitamini C nemuviri uye kunyangwe husiku, kuti isakanganisa kurara.

2. Salmoni

Salmon sosi yakanaka kwazvo ye omega 3, yakakosha pakuvaka maseru ehuropi uye maseru, ayo akakosha mukumhanyisa mhinduro dzehuropi, kufambisa kudzidza nekuvandudza ndangariro.

Zvimwe zvidzidzo zvinoratidza zvakare kuti omega 3 yesalmoni inoita sekubatsira kudzora kushushikana nekuvandudza kugadzirwa uye mashandiro emaurotransmitter senge serotonin uye dopamine.

Maitiro ekudya: salmoni inogona kudyiwa yakagochwa, kusvuta, kukwizwa kana kukangwa kanokwana katatu pasvondo.

3. Chokoti yakasviba

Chokoreti yakasviba yakapfuma muma flavonoid, makatekini uye epicatechins ane antioxidant chiito nekuderedza kukuvara kwemasero ehuropi uye kukurudzira hurojeni oxygenation, iyo inogona kubatsira kuvandudza kudzidza uye kudzikisira kwepanyama kuderera kwepfungwa kwekukwegura, kunyanya ndangariro. Naizvozvo, yakasviba chokoreti inogona kubatsira kudzivirira Alzheimer's kana Parkinson's.

Uye zvakare, iyi mhando yechokoreti inowedzerawo kunzwa kwekugara zvakanaka nekuti iine tryptophan mukuumbwa kwayo, inova yakakosha amino acid yekugadzira serotonin nehuropi.

Maitiro ekudya: ingodya magiramu 25 kusvika makumi matatu kana sikweya yechokoreti yakasviba pazuva, mushure mekudya kwemasikati kana kwekudya kwemanheru. Sezvineiwo, yakasviba chokoreti inofanirwa kuve neinosvika 70% cocoa mukuumbwa kwayo.

4. Mbeu dzemanhanga

Mbeu dzemanhanga dzakapfuma mune antioxidants senge phenolic acids uye flavonoids iyo inodzivisa chiitiko chemahara radicals mumasero ehuropi uye inoderedza kukuvara kwehuropi.

Mbeu idzi sosi yakanaka kwazvo yezvicherwa simbi, zinc, mhangura nemagniziyamu, izvo zvakakosha pakuvandudza mashandiro emauroni, uye kugona kudzidza nekurangarira, zvichibatsira mukudzivirira Alzheimer's naParkinson's.

Maitiro ekudya: mumwe anogona kudya iyo manhanga mbeu mune yakagochwa, yakabikwa kana yakashambiswa fomu, iri fomu yeupfu mumakeke nechingwa kana mumavitamini kana majusi, semuenzaniso.

5. Tomato

Iyo tomato ine lycopene uye fisetin mukuumbwa kwayo ine anti-kupisa uye antioxidant chiito chinobatsira kudzikisira kuzvimba kweeuron uye oxidative kusagadzikana kunokonzerwa nemahara radicals uye, nekudaro, inobatsira kudzivirira zvirwere zvinokanganisa huropi senge Alzheimer's, cerebral ischemia uye pfari.

Maitiro ekudya: madomasi chibereko chakachinjika uye chinogona kudyiwa muchimiro chayo chaicho asiwo chinogadzirwa senge poda, muto, muto, muto, hupfu kana concentrate.

6. Mbiriso yehwahwa

Mbiriso yaBrewer inzvimbo yakanaka yemavitamini B, mapuroteni uye zvicherwa, izvo zvinobatsira kugadzirisa mamiriro ekufambisa kweruzivo kubva kunuroni, kugadzirisa kugona kwendangariro.

Uye zvakare, mbiriso yemubiki inowedzera huwandu hweiyo neurotransmitter GABA muuropi, ichibatsira kudzoreredza muyero weeuroni, anodikanwa mukushanda chaiko kwehuropi.

Maitiro ekudya: mbiriso yedoro inogona kudyiwa muupfu kana kapuleti fomu uye kuva nezvakanaka zvese zvinongodya 1 kusvika ku2 mashupuni eupfu hwembiriso yedoro pazuva rakasanganiswa nechikafu kana 3 makapisi, katatu pazuva, pamwe nekudya kukuru.

7. Brussels inomera

Brussels inomera ndeye cruciferous miriwo ine sulforaphanes, vhitamini C uye omega 3, ayo akanaka antioxidants anobatsira kudzivirira uye kudzivirira huropi sero kufa.

Zvimwe zvidzidzo zvinoratidza zvakare kuti mabhurusi anomera ane canferol, chinoumba chine simba rinorwisa-kuzvimba chiito chinogona kubatsira kudzikisa njodzi yehutachiona hwehutachiona hwehutachiona seAlzheimer's, semuenzaniso.

Iyi kabichi zvakare ine hupfumi muzvicherwa zvakaita sephosphorus uye simbi dzakakosha mukushanda kwemauroni, kuchengetedza huropi hutano.

Maitiro ekudya: iwe unogona kubika mabrussels anomera uye unoshanda seanotangisa kana senge huru dhishi.

8. Broccoli

Nekuti ine flavonoids, vhitamini C uye K uye glucosinolates ine antioxidant chiito, broccoli chikafu chakanakisa chekuchengetedza uropi hutano. Vitamin K zvakare yakakosha pakuumbwa kwesphingolipids, mhando yemafuta ari mumasero ehuropi, kuchengetedza masero, kuchengetedza huropi hutano, uye kubatsira kugadzirisa ndangariro.

Maitiro ekudya: broccoli inogona kudyiwa yakabikwa kana mbishi mumasadhi, mupunga, gratin kana majusi, semuenzaniso.

9. Mukaka

Mukaka une tryptophan inova yakakosha amino acid yekugadzirwa kweserotonin nehuropi uye iyo inodzora nzvimbo dzehuropi dzinoitisa kudya maitiro, manzwiro, kupindwa muropa uye kushushikana, mukuwedzera pakubatsira kunatsiridza mashandiro ehuropi uye ndangariro, uye kubatsira kurara zvine runyararo, izvo zvakakosha kuti uchengetedze ruzivo rwakadzidzwa.

Maitiro ekudya: mukaka unogona kutorwa wakachena, mumavhitamini kana kushandiswa mukugadzirira makeke, mapai kana madhiri, semuenzaniso.

10. Zai

Zai isosi yakanaka yezvakanaka zvinoenderana nehutano hwehuropi, kusanganisira mavitamini B6 uye B12, folate uye choline. Iwo mavitamini B uye folic acid yakakosha mukusimudzira kwehuropi uye nekuumbwa kwezvikamu zveeuroni, kuvandudza mashandiro avo. Dzimwe ongororo dzinoratidza kuti kushaikwa kwe folic acid inogona kunge iine hukama nehungwaru kune vakwegura uye kuti mavitamini B, kunyanya zai B12, anobatsira kudzikisa kurasika kwekurangarira kunowanzoitika mukukwegura uye kurwisa kushushikana.

Choline, kune rumwe rutivi, chinhu chakakosha pakuvaka acetylcholine muuropi, inova neurotransmitter inobatsira kudzora manzwiro uye ndangariro.

Maitiro ekudya: zai rinogona kudyiwa rakabikwa zuva nezuva, kuwedzerwa kumasadhi kana kushandiswa kugadzira makeke kana madhiri, semuenzaniso. Dzidza maitiro ekuisa zai mukudya nenzira ine hutano.

11. Orange

Orange yakapfuma muvitamin C, antioxidant ine simba inoshanda nekurwisa mahara radicals anogona kukuvadza mauroni, saka chibereko ichi chinogona kubatsira kuvandudza ndangariro uye kudzikisa njodzi yekuva neAlzheimer's.

Zvimwe zvidzidzo zvinoratidza kuti avhareji orenji pazuva inopa huwandu hwezuva nezuva hwevitamin C inodikanwa nemuviri.

Maitiro ekudya: orenji inogona kupedzwa nenzira yayo yechisikigo, mumajusi kana mavitamini.

Hutano hutano-kukurudzira mapepa

Mimwe mabikirwo ayo anoshandisa izvi zvekudya kusimudzira huropi uye anokurumidza, nyore kugadzirira uye ane hutano zvikuru anosanganisira:

1. Tomato saladhi nezai rakabikwa

Zvinoshandiswa

• 2 diced madomasi kana 1 mukombe wehafu hafu cherry matomatisi;
• 1 yakabikwa zai rakatemwa kuita zvidimbu;
• 1 nehafu kapu ye broccoli yakabikwa;
• 1 punipuni yembeu yakakangwa yemanhanga;
• Mamwe mhandara yemafuta emuorivhi;
• Munyu kuravira kusvika kumwaka.

Kugadzirira modhi

Muhomwe, isa zvese zvinoshandiswa uye sanganisa. Wedzera drizzle yemafuta emuorivhi uye munyu kune mwaka. Shumira zvinotevera. Iyi saladhi isarudzo huru sekutanga.

2. Salmoni mumuto weorenji

Zvinoshandiswa

• 4 salmon inokwenenzverwa neganda;
• 400 magiramu eBrussels anomera;
• Muto wemaaranjisi maviri;
• 2 mashupuni emamwe maorivhi emhandara emafuta;
• Hafu yekapu yechives yakatemwa;
• 1 diki muto wecoriander nyowani;
• Munyu uye chitsva pasi pevhu mhiripiri kuravira.

Kugadzirira modhi

Preheat oven kusvika 200ºC. Tora raiti yekubheka nealuminium pepi kana pepa pepa. Muchidimbu, sanganisa mabhurusi, chives, coriander, maorivhi, munyu uye mhiripiri. Paridza uyu musanganiswa pabheka rekubheka. Nyatso salmon izere nemunyu uye mhiripiri uye uzviise pamusoro pemabhurussels. Isa muto weorenji pamusoro pemasalmon fillets uye ubike kwemaminitsi gumi nemashanu. Wobva washandira sosi huru kosi. Sezvo dhizeti, unogona kudya chikwere chesokoreti yakasviba.