Kudya kunovandudza

Zvemukati

• Chikafu chinomutsiridza ganda
• Menyu yekumutsiridza

Chikafu chinomutsiridza ndecho chinobatsira muviri kuti ugare wakagwinya nekuda kwezvinovaka zvavanazvo, zvakaita senzungu, michero nemiriwo, semuenzaniso.

Idzi chikafu chine hupfumi mu omega 3 uye antioxidants, pamwe nemavitamini nemamineral, ayo anobatsira kumutsidzira.

Zvimwe zvekuvandudza chikafu zvinogona kuva:

1. Hove dzakakora - pamusoro pekumutsidzira huropi dzinobatsira zvakare kudzikisa cholesterol yakaipa uye kuwedzera cholesterol yakanaka.
2. Michero yakaoma - kudzivirira kuumbwa kwemahara radicals.
3. Zvibereko nemiriwo - yakakosha pakuenzanirana kwakanaka kweese mashandiro ehupenyu.
4. Green tii - inosimbisa immune system uye iri antioxidant.
5. Chokoreti yakasviba - neinopfuura 70% cocoa, yakasviba chokoreti inovandudza iyo lipid chimiro uye ine akawanda antioxidants.

Kunze kwekudya izvi zvekudya nguva dzose, zvakakosha kuita maekisesaizi uye kudzikisa huwandu hwekunetseka.

Chikafu chinomutsiridza ganda

Zvekudya zvinomutsiridza ganda ndezve izvo zvine zvakakosha zveutano hweganda, senge vhitamini A, C uye E.

Izvo zvakakosha kumutsidzira ganda kubva mukati nekunze uye nekuti iro rinofanira kutevera kudya kwakaringana nezvikafu zvine hupfumi mune zvakaringana zvinovaka muviri, senge:

• Vhitamini A - iyo inodzorera jira, riripo mukaroti uye mango.
• Vhitamini C - iyo inoshanda mukuumbwa kwecollagen, ichidzivirira kushanduka kwemasuru, aripo muzvibereko zvemucitrus.
• Vhitamini E - yesimba rayo re antioxidant riripo mune sunflower uye mbeu yehazelnut.

Nekukwegura zviri nyore kushaya mvura mumuviri, saka zvakakosha kunwa mvura yekuchengetedza ganda riine mvura, richipenya uye richisimuka.

Menyu yekumutsiridza

Heino muenzaniso wemenyu inovandudza.

• Kudya kwemangwanani - mukaka wemiriwo ine granola uye ndiro yemastrawberry
• Kubatana - orenji uye karoti muto nemapuniki maviri emaarumondi
• Kwekudya kwemasikati - salmoni yakakangwa nemupunga uye akasiyana saladhi yemuriwo yakarungwa nemafuta nevhiniga. Kwe dessert 1 square yechokoreti ine inopfuura 70% cocoa
• Kwekudya kwemasikati - iyo yogati yakajeka ine 1 kiwi, walnuts uye chia mbeu
• Kudya kwemanheru - hake yakabikwa nembatatisi yakabikwa uye yakabikwa broccoli yakarungwa nemafuta nevhiniga. Kune dessert tangerine.

Mukuswera kwezuva iwe unogona kunwa 1 litre yegirini tii isina kuwedzerwa shuga.