6 dzakanakisa chikafu chekuvandudza ndangariro

Zvemukati

• Edza ndangariro yako
• Nyatsoteerera!
  Une masekonzi makumi matanhatu ekubata nemusoro chifananidzo pane rinotevera slide.

Chikafu chekuvandudza ndangariro hove, michero yakaomeswa nembeu nekuti zvine omega 3, chinova chinhu chikuru chemaseru ehuropi chinofambisa kutaurirana pakati pemasero nekuvandudza ndangariro pamwe nezvibereko, kunyanya michero yemicrus, nemiriwo yakazara ma antioxidants, ayo anochengetedza masero kudzivisa kukanganwa uye kufambisa chiyeuchidzo.

Pamusoro pezvo, kuterera panguva yekuisa mumusoro zvakare kwakakosha uye kukurudzira chikafu chinowedzera kuwanda, senge kofi kana chokoreti yakasviba, zvinogona kubatsira kudzidzisa kuyeuka. Mukombe wekofi mangwanani uye nzvimbo yechikoreti yakasviba mumashure uye masikati uye kudya kwemanheru zvakakwana.

Muvhidhiyo ino ndinoratidza zvekudya kuvandudza kugona kwako kuisa pfungwa uye kuti uve nendangariro yakapinza sei:

Zvimwe zvekudya zvekuvandudza ndangariro zvinogona kuva:

• Salmoni - sezvo yakafuma mu omega 3, inobatsira kuvandudza mashandiro uye mashandiro ehuropi kunyora ruzivo.
• Nuts - pamusoro pe omega 3, vane vhitamini E iyo, nekuti iri antioxidant, inoderedza kukwegura kwemasero ehuropi kudzivirira kukanganwa.
• Zai - ine vhitamini B12, iyo inobatsira mukuumbwa kwezvinhu zvinoumba maseru ehuropi zvichivaita kuti vashande nemazvo. Uye zvakare, iyo zai yolk ine acetylcholine, iyo yakakosha kumabasa ehuropi ekuisa mumusoro.
• Mukaka - ine tryptophan, inova amino acid iyo inovandudza mashandiro ehuropi uye zvakare inobatsira kuve nekurara kwakanyarara, kwakakosha kuchengetedza ruzivo.
• Gorosi utachiona - akapfuma vhitamini B6, iyo inobatsira kudzora kutapurirana kweruzivo pakati pemaseru ehuropi.
• Tomato - kuwedzera kune lycopene, inova antioxidant, ine fisetin, chinova chinhu chinovandudza mashandiro ehuropi uye chinoderedza kukanganwa.

Kuti chikafu ichi chivandudze ndangariro, zvinodikanwa kuti udye 1 cheichi chikafu zuva rega rega pakudya kwega kwega, semuenzaniso mukaka wekudya kwekuseni, saradhi nematomatisi, nzungu nezai pakudya kwemasikati, jisi remichero remucitrus negirobhu yegorosi yekudya tudiki pakudya kwemanheru. Kana mushure memwedzi mitatu uchivandudza kudya kwako nezvikafu izvi, ndangariro yako haina kusimuka, zvakakosha kubvunza chiremba wako.

Edza ndangariro yako

Unogona kuve neyako ndangariro nekukurumidza nemuedzo uyu wepamhepo watinoratidza pazasi. Nyatsoteerera pamufananidzo unoratidzwa uye wozopindura mibvunzo gumi nembiri nezvechifananidzo ichi. Bvunzo iyi inongotora maminetsi mashoma asi inogona kubatsira kuratidza kana uine ndangariro yakanaka kana kana iwe urikuda rumwe rubatsiro.

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Nyatsoteerera!
Une masekonzi makumi matanhatu ekubata nemusoro chifananidzo pane rinotevera slide.

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