Zvikafu gumi kuti ubvise kuunyana

Zvemukati

• 1. Tomato
• 2. Avocado
• 3. Brazil nzungu
• 4. Yakapiswa
• 5. Salmoni nehove dzakakora
• 6. Muchero mutsvuku nepepuru
• 7. Mazai
• 8. Broccoli
• 9. Green tii
• 10. Karoti

Kumwe kwekudya kukuru kunodzivirira kukwegura kwemasero uye kunonoka kuoneka kwemakwenzi nzungu, michero, avocado nesalmon.

Izvi zvekudya zvakapfuma muma antioxidants anoita kurwisa kukwegura kusati kwaitika uye nekuvandudza hutano hweganda, mukuwedzera kune zvine zvinovaka muviri zvinofarira kubereka kwakakodzera kwemasero.

Heano epamusoro gumi echikafu anorwa makwikwi uye dzidza mashandisiro awo.

1. Tomato

Madomasi akapfuma kwazvo muLycopene, imwe yemasimba masimba ane antioxidants. Lycopene inobatsira kuchengetedza ganda kubva kumhedzisiro yezuva uye, pamwe ne vhitamini C, iyo iripowo mumadomasi, inogadzira chipingamupinyi chikuru pakurwisa makwinya nemakwapa anokonzerwa nemwaranzi yezuva.

Lycopene iripo muhuwandu hwakawanda muzvikafu zvinotorwa kubva kumatomatisi izvo zvakarapwa kupisa, senge tomato muto. Nekudaro, iyo yakanaka ndeyekudya anosvika mashanu mashupuni etomato muto pazuva.

2. Avocado

Yatove yakashandiswa zvakanyanya mumakirimu uye zvigadzirwa zvekunaka, avocado yakafuma muvhitamini E, inoshanda seyakanyanya antioxidant kupfuura vhitamini C, uye mumaB mavitamini, ayo akakosha pakubereka kwesero.

Nekudaro, uyu musanganiswa wevitamini unofarira kukurumidza uye kune hutano kugadziridza kweganda, kuchichengeta chiri chidiki kwenguva yakareba. Kuti uwane izvi mabhenefiti, iwe unofanirwa kutora anenge maviri mashupuni evacado pazuva.

3. Brazil nzungu

Nzungu dzeBrazil ndidzo dzinonyanya kuita selenium, chicherwa chinobatsira kudzora kugadzirwa kwehomoni mumuviri, inodzivirira sero reDNA uye inoita seantioxidant.

Uye zvakare, nzungu dzeBrazil dzakapfuma mu omega-3s, uye mabhenefiti avo akatowanikwa nekutora 1 unit of chestnuts pazuva. Ona zvese zvakanakira nzungu dzeBrazil.

4. Yakapiswa

Flaxseed ndeimwe yeakanyanya sosi ye omega-3 muumambo hwezvirimwa, pamwe nekuve mupfumi mune fiber uye kubatsira kudzikisa huremu, izvo zvinobatsira kubvisa ganda risingafadzi uye risina hupenyu.

Kuti uwane zvakanakira kubva kubhenefiti yayo, iwe unofanirwa kutora iyo yakapwanyika flaxseed muchimiro cheupfu uye, kana zvichibvira, kupwanya mbeu panguva yekushandisa. Iyo yakanaka ndeyekudya anoverengeka mashupuni maviri pazuva, ayo anogona kuwedzerwa muzviyo, yogati kana mavitamini.

5. Salmoni nehove dzakakora

Hove dzakakora salmon, tuna uye sardine dzakapfuma mu omega-3, mhando yemafuta anobatsira kudzikisa kuzvimba mumuviri, anonyorovesa ganda nekuridzivirira kubva mukukuvadzwa nemwaranzi ye UVB, ine simba rakakura pakukwegura kweganda risati rasvika. pakuonekwa kwemavara.

Iyo yakanaka ndeyekudya idzi hove kanokwana katatu pasvondo, pamwe nekudya kwakaringana zvakapfuma mumafuta akanaka, tambo uye nemvura.

6. Muchero mutsvuku nepepuru

Zvibereko zvitsvuku zvakaita semastrawberry, raspberries uye blueberries zvakapfuma muanthocyanins, macompound anobatsira kuchengetedza iyo collagen yeganda, kuchengetedza chimiro chayo uye kudzivirira kuora kwayo.

Uye zvakare, anthocyanins inowedzera antioxidant mhedzisiro yevhitamini C, iyo inowedzera kuwedzera kune hutano hweganda. Iyo inokurudzirwa kunwa ndeye 1 kushumirwa kwemichero tsvuku pazuva, iyo inogona kuyerwa senge kutenderera gumi mayuniti pazuva.

7. Mazai

Mazai sosi izere yemapuroteni, kuve akapfuma muamino acids glycine, proline uye lysine, akakosha macomputer ekugadzira collagen, chinhu chinopa rutsigiro nekusimba kune ganda.

Kuti kuwedzere kuiswa kwemapuroteni ezai muura, inofanira kudyiwa yakazara, kusanganisira iyo yolk.

8. Broccoli

Miriwo yakasvibirira senge broccoli nesipinachi ndiko kunobva zvinovaka muviri senge vhitamini C, carotenoids uye coenzyme Q10, zvese zvakakosha kune hutano hwakanaka uye ganda rekubereka sero

Iwo mabhenefiti ayo anowanikwa kunyanya kana iyo broccoli iri yakasikwa uye isinganetsi yakanyoroveswa.

9. Green tii

Kunze kwekukubatsira iwe kurasikirwa uremu, green tii zvakare inobatsira kune ganda hydration uye hutano nekuda kwayo kwakanyanya zvemukati zvekatekini, zvinhu zvine yakakwira antioxidant uye anti-kupisa simba.

Kuti ubvise makatekini kubva tii kusvika kune yakanyanya, yakaoma girini tii mashizha anofanirwa kubikwa kwemaminitsi mashanu mumvura usati wadzima kupisa. Dzidza kutora tii tii kuti uderedze huremu.

10. Karoti

Makarotsi ndeimwe yemidziyo mikuru yekudya ye beta-carotene, chikafu chinochengetedza ganda kubva mukukwegura kunokonzerwa nezuva. Ichi chikafu chinowanikwa munzvimbo dzakakwirira mumakarotsi ehupenyu, ayo anofanirwa kudyiwa nenzira yavo mbishi, akaisirwa musalads nemuto. Onawo Maitiro ekugadzira chikafu chine collagen.