Mutungamiri Wako kune Anti-Inflammatory Diet Plan

Zvemukati

• Zvakawanda Nezve Kuzvimba Mumuviri
• Nzira Yokudzora uye Kuderedza Kuzvimba Kusingaperi
• Zvokudya Zvakaipisisa zveKuzvimba
• Yakaguta Mafuta
• Omega-6 Polyunsaturated Fatty Acids
• Yakagadziriswa Carbs
• Zvakanakisa Anti-Inflammatory Foods
• Antioxidant-Yakapfuma Zvikafu
• Mafuta Ane Utano
• Omega-3 Mafuta Mafuta
• Yakaderera-Glycemic Chikafu
• Anti-Inflammatory Diet Plan
• Anti-Inflammatory Diet Plan Recipes for Breakfast
• Anti-Inflammatory Diet Plan Recipes yekudya kwemasikati
• Anti-Inopisa Diet Chirongwa Mapepa eSnacks
• Anti-Inopisa Diet Chirongwa Mapepa eKudya kwemanheru
• Anti-Inopisa Diet Chirongwa Mapepa eDessert
• Ongororo ye

Pasinei nezvose zvinotora, kuzvimba kunogona kuva chinhu chakanaka. Funga nezvazvo: Kana iwe ukakwenya chigunwe chako kana iwe ukava nehutachiona, immune system yako inokonzeresa kuzvimba uku kubvisa chero zvinhu zvinokuvadza uye kutanga nzira yekurapa, ndosaka nzvimbo dzakakanganiswa dzichazvimba, dzotsvuka, kana kunzwa dzichipisa uye dzichirwadza. "Kuzvimba kunochengetedza uye kunoporesa muviri nekuubatsira kuti udzoke kuenzanisa," anodaro Wintana Kiros, R.D.N., L.D.N., muvambi weReset Lifestyle.

Matambudziko anoitika kana mhinduro yekuzvimba isingarape kukuvara kana kunamatira kwakatenderedza nguva refu kupfuura yaunenge uchinyatsoida iwe. Rudzi urwu rwekuzvimba kusingaperi runogona kukuvadza mamwe matishu ane hutano nekufamba kwenguva, sekureva kwechinyorwa chakaburitswa mujenari Oncotarget. Kana ikasadzikama, kuzvimba kusingaperi kunogona kutungamirira kuchirwere chemoyo, atherosclerosis (plaque build-up pamadziro etsinga), type 2 chirwere cheshuga, uye rheumatoid arthritis, inoshuma. Oncotarget chinyorwa. Kurwara kwenguva refu zvakare kunogona kukonzera kukuvara kweDNA kunogona kutungamira kugomarara, sekureva kweNational Cancer Institute. Muchokwadi, nyanzvi dzinofungidzira kuti hutachiona husingaperi uye kuzvimba zvine hukama ne15 muzana yekenza dzevanhu.

Sezvineiwo, pane matanho aunogona kutora kuti udzivise kuzvimba kwakanyanya, kune chinangwa chayo, kubva pakuchinja kuve kuzvimba kusingaperi, izvo zvine matambudziko ako. Kicheni yako inzvimbo yakanaka yekutanga, kunyanya nerubatsiro rwechirongwa chekudya chinopesana nekuputika. Hezvino izvo zvaunoda kuti uzive nezve kuzvimba uye maitiro ekurwisa nawo.

Zvakawanda Nezve Kuzvimba Mumuviri

Mumuviri wako unogadzira kuzvimba senzira yekukurumidza yekurapa zvese kubva pamapepa akacheka kusvika kufuru. Chaizvoizvo, immune system inowedzera kutenderera kweropa kunzvimbo yakakuvara, inokurudzira kupisa-kurwisa kupisa, uye inotumira machena masero eropa nemamwe makomponi kudzivirira mabhakitiriya uye kugadzirisa maseru akakuvara. Kana iri kuita iro basa, kuzvimba chinhu chakanaka. (Zvakakodzera kucherechedza: Kuzvimba kwenguva pfupi mushure mekushanda kunobatsirawo.)

Asi dzimwe nguva, iyo yekuzvimba nzira inogona kukonzereswa pasina kuvapo kwekukuvara, kana inogona kusazopera painofanira. Uyezve, chikonzero chichienderera hazviwanzo kuzivikanwa, sekureva kweNational Cancer Institute. Muzhinji, zvakadaro, kuzvimba kunogona kukonzerwa nemamiriro akaita sekurwadziwa kusingaperi kwemusana; autoimmune kusagadzikana senge lupus; zvirwere zvinoramba zvichiitika zvinosanganisira tibhii, mavhairasi, mabhakitiriya, allergies; uye kunyange chirwere chemazino. Kufutisa kunosanganisirwa nenjodzi yekuzvimba kusingaperi, sezvo ichiwedzera huwandu hweakanyanya cytokines (zvinhu zvakavanzika nema immune system maseru) izvo zvinokonzeresa kuzvimba. Mamiriro acho zvakare anoderedza nhanho dzeadiponectin, mahormone akaburitswa nemafuta maseru ane anti-kupisa masimba, sekureva kwechidzidzo chakaburitswa mumagazini Zvinyorwa zveMedical Science. (Dzidza zvakawanda nezve nei huwandu hwechirwere che autoimmune huri kuwedzera.)

Kuongororwa ropa kunogona kuratidza huwandu hwemuviri wako hwekuzvimba. Imwe sarudzo ndeyekukwirira-kwekunzwa c-inoshanda mapuroteni bvunzo (hs-CRP). CRP ikomisheni iri mumuviri inokwidziridzwa panguva yekuzvimba, uye bvunzo iyi inogona kukupa imwe pfungwa yeramangwana rako rechirwere chemoyo njodzi, sekureva kweHarvard tsvagiridzo. Haasi munhu wese anoda kuongororwa puroteni iyi, asi iwe ungada kubvunza chiremba wako nezvekuongororwa kana uine nhoroondo yemhuri yechirwere chemoyo - kunyanya kana uine zvimwe zvinhu zvine njodzi seyakakwira cholesterol (inopfuura 200) kana yakakwira ropa. kumanikidza (kukuru kupfuura 140/90). Iwe unogonawo kufunga nezvekuongorora kweCRP kana uine insulin kudzivisa, chirwere cheshuga, kana chirwere che autoimmune, anodaro Lisa M. Davis, Ph.D., mupi wezano wezvokudya uye muongorori muBaltimore, Maryland.

Nzira Yokudzora uye Kuderedza Kuzvimba Kusingaperi

Kugadzira mashoma tweaks kune ako mararamiro kunogona kubatsira kuchengetedza kuzvimba padanho. Shanduko shoma dzinogona kubatsira:

• Deredza uremu. Ongororo yezvidzidzo makumi manomwe nenhatu zvevanhu "vakafutisa uye vakafutisa" vakawana kuti kurasikirwa nehuremu kwakakonzera kudzikiswa kukuru kwenhamba yekuzvimba cytokines muplasma yeropa.
• Famba. Paunenge uchidzidzira simba kana kuita cardio, unenge uchigadzira misodzi midiki mumhasuru dzako, izvo zvinokonzeresa kuzvimba kuporesa kukuvadzwa uye kugadzira mhasuru dzakasimba, Joanne Donoghue, Ph.D., akamboudzwa Chimiro. Asi kurovedza muviri zvakare inokonzeresa kutaura kweaviri anti-anogumbura ma cytokines ayo anobatsira kudzora kupindura kwemuviri mushure mekupedza kutuka ziya. Uyezve, kurovedza muviri kazhinji kunosanganisirwa nematanho epasi ekuputisa cytokines muplasma yeropa, zvinoenderana neongororo yakaburitswa mu Physiology.
• Wana hope. Kushushikana kwepanyama uye kwepamoyo zvese zviri zviviri zvine chekuita nekuburitswa kweanopisa cytokines, uye vanhu vane akarara nguva dzekurara vanowanzove nekurwara kusingaperi pane vanogaro rara, zvinoenderana nechinyorwa cheNIH. (Zvakafanana: Nzira Yokurara Zviri Nani Kana Kushushikana Kuri Kuparadza Zzz Yako)
• Chinja kudya kwako. Kugara uchidya zvimwe zvekudya zvinokonzeresa kuzvimba, nepo vamwe vanogona kuzvidzora, anodaro Kiros. Uye pane iyo noti, hezvino izvo zvaunofanirwa (uye haufanire) kuisa mune yako inorwisa-kupisa chirongwa chekudya.

Zvokudya Zvakaipisisa zveKuzvimba

Kana iwe uri kufunga nezve kuyedza kunze kwekurwisa-kupisa chirongwa chekudya chezuva kana narinhi, chengeta urwu runyorwa rwezvikafu zvekuzvimba kuti udzivise mupfungwa. Kazhinji, izvi zvinovaka muviri zvinowanikwa muzvikafu zvinopisa senge zvakaputirwa, zvakagadziriswa chikafu, uye mafuta emhuka zvigadzirwa.

Yakaguta Mafuta

Hapana kubvumirana kwakajeka pakati pevatsvakurudzi pamusoro pekuti kana kwete mafuta akazara akabatana zvakananga nekuzvimba, asi zvakakodzera kutaura. Kumwe kutsvagurudza kunoratidza kuti akazara mafuta acids anowedzera kugadzirwa kweanomiririra vamiririri (nhume dzinosimudzira mhinduro yekuvhiringidza) uye zvinokonzeresa kutaura kweanopisa majini, nepo kumwe kuongorora kwakarongeka kwekutsvagisa kwesainzi kuchiratidza kuti humbowo hwazvino hunobatanidza mafuta akazara acids nekuzvimba zvinoramba zvisina kujeka. (FYI, heino musiyano pakati pe "akanaka" uye "akaipa" mafuta.)

Chii ndizvo zvinozivikanwa, zvisinei, ndezvekuti mafuta akazara - anowanikwa mukudya zvakaita sembabvu yemombe, soseji, nyama yakagadzikiswa, uye chizi - anogona kukonzera matambudziko kana adyiwa zvakanyanya. Mafuta akaguta anogona kuwedzera huwandu hwecholesterol muropa rako, iyo inosangana nezvimwe zvinhu kugadzira plaque inovaka mutsinga dzako, sekureva kweU.S. National Library yeMishonga. Sezvo muviri uchiona dombo iri serisina kujairika, maseru ekuputira anosunungurwa kuvhara danda uye kurimisikidza paropa rinoyerera. Asi kana iyo plaque inoputika uye ichisanganiswa neropa, inogona kuumba chivharo, chinogona kutungamirira kukurwadziwa kwemoyo uye sitiroko, maererano neHarvard Medical School.

Uyezve, vhiki masere yekupindira kudzidza mune vanhu vane cholesterol yakawanda yakaratidza kuti kudya kwakaderera mucholesterol uye mafuta akazara (ingori zvikamu zvishanu muzana zvemafuta ezvekudya zvakabva kumafuta akazara) zvakabatanidzwa nekuderedza kuzvimba. TL; DR: Kuchengeta mafuta ako akazara akaderera pasi kunogona kuve kwakanakira moyo wako uye zvinogona kuita kuzvimba.

Omega-6 Polyunsaturated Fatty Acids

Omega-6 fatty acids inodiwa kuti ibatsire masero kushanda zvakanaka, asi kana akadyiwa zvakanyanya, maasidhi anogona kuva nemigumisiro inokuvadza pamasero emwoyo nemidziyo yeropa, maererano neNLM. Zvakare, aya mafuta acids anogona kudzvinyirira iyo yakanaka inorwisa-kupisa mhedzisiro ye omega-3 fatty acids. Dambudziko: Chibage, soya, sunflower, canola, chanza, uye safflower mairi ndiwo akakosha sosi ye omega-6s, sekureva kwechidzidzo mune International Zvinyorwa zveMorekuru Sayenzi. Izvi zvinoshandiswa zvinowanzoshandiswa kubika nazvo uye zvinowanikwa muzvikafu zvakagadzirwa, kuti iwe ugone kudya akawanda omega-6s usingazvizive. (Yakabatana: Zvese zvaunoda Kuti Uzive Nezve Omega-6s uye Omega-3s)

Yakagadziriswa Carbs

Funga nezvemuviri wako sechoto, anodaro Kiros. Yakagadziriswa makabhohaidhiretsi anoita zvakanyanya kunge bepa, uye pavanopinda muvira rako, vanopisa mumasekondi. "Yakagadzirwa macarbs spike shuga yeropa, duru insulin muhurongwa hwako kuti utore shuga, uye ivo vanokuita kuti ushuve mamwe macarbs nekuti uri kupera simba," anodaro Kiros. Inguva yekutenderera inoitika kana iwe uchidya zvakagadziriswa makabhohaidhiretsi, anowedzera. (ICYDK, insulin ihormone inobatsira kubata shuga yeropa kuti igone kushandiswa sesimba.)

Kana iwe uchigara uchisangana nehombe mushuga yeropa mushure mekudya, muviri wako unoburitsa zvakawandisa emahara radical molecules (asina kugadzikana mamorekuru anogona kuvaka mumaseru uye kukonzera kukuvadzwa kweDNA, lipids, uye mapuroteni) uye kuburitsa mamwe ma cytokines ekuzvimba, sekureva. chidzidzo chakabudiswa muAmerican Journal of Clinical Nutrition. Uye izvi zvinogona kuve nemhedzisiro yehutano. Kuongororwa kwevakadzi vangangoita chiuru nemazana mashanu vakaona kuti avo vane chikafu chaisanganisira zvakanyanya chikafu chine yakakwira glycemic indexes, kana chikafu chinokurumidza kuwedzera mwero wehuga yeropa (funga: shuga, zvinwiwa, chingwa chena, mbatatisi, uye mupunga chena). zvinowanzoitika kufa nechirwere chinoputika pane vakadzi vanodya zvakanyanya chikafu chine yakaderera glycemic indexes. (FTR, carbs zvechokwadi ine nzvimbo mukudya kune hutano.)

Ipo zvinhu zvese izvi Chivabvu kukonzera kuzvimba, zvakakosha kuti urangarire kuti haufanire kudzivirira chikafu chinoputira zvachose. Mapuroteni, mafuta ane hutano, uye faibha akafanana nematanda anoita kuti choto chako chigare chichimhanya, uye kana ukabatanidza nemaune izvo zvinovaka muviri neakagadziriswa carbs, mashuga eropa rako anogona kugara akasimba, anodaro Kiros. "Unogona kunakidzwa nazvo pasina kukonzeresa kuzvimba kana kupinza shuga muropa," anowedzera. Mushure mezvose, kana iwe ukatora chinorwisa-kupisa chikafu neese kana asina kana pfungwa, iwe uchave nenguva yakaoma kuomerera pairi, anotsanangura.

Zvakanakisa Anti-Inflammatory Foods

Zvakanaka, iwe unoziva izvo zvekudya zvinopisa zvekusarega, asi ndezvipi zvekudya zvaunofanira kuwedzera mundiro yako? Reference this anti-inflammatory foods list. Imwe neimwe yezvikafu izvi - uye izvo zvinorwisa-kuzvimba chikafu zvavanowanikwa mazviri - zvichabatsira kudzivirira iwo akanyanya hutano mhedzisiro yekuzvimba kusingaperi.

Antioxidant-Yakapfuma Zvikafu

ICYDK, antioxidants ndiwo macomputer anobatsira kurwisa mahara radicals anogona kukonzera kukuvara kwesero, uye pakupedzisira, kuzvimba, sekureva kweHarvard Chikoro cheHuzhinji Hutano. Kunyanya, ma antioxidants akadai sevhitamini A, C, uye E uye phytonutrients yakadai secarotenoids (inowanikwa muorenji uye yero miriwo yakadai semakarotsi uye mbatatisi) uye flavonoids (inowanikwa mumichero tsvuku uye yepepuru semaapuro, majiroji, uye mazambiringa) zvese zvinobatsira kudzima switch yekuzvimba futi, anodaro Kiros. Uye nekutenda, iwe unogona kuvawana mune yakawanda michero nemiriwo, kusanganisira mashizha ane mashizha, macitrus, ma berries, bhero mhiripiri, nezvimwe. Zvimwe zvinonhuwira zvakare zvinotakura kuzvimba-kurwisa antioxidants, kusanganisira sinamoni, curry, dhiri, oregano, ginger, uye rosemary. Tea dzakazara-dzizere navo zvakare, kusanganisira iyo yakasvibira, nhema, chena, uye oolong mhando, saka inzwa wakasununguka kuisa bota mune yako inorwisa-kupisa chirongwa chekudya chirongwa.

Mafuta Ane Utano

Kusiyana nemafuta akazara, ayo anogona kutungamira kune iyo kuvaka-up yeplate uye inogona kukonzera kuzvimba, monounsaturated mafuta anobatsira kudzikisa LDL cholesterol (iyo "yakaipa" mhando inogona kuunganidza mune arteri) uye inogona kudzora kuzvimba, sekureva kweOregon State University's Micronutrient Research Center . Saizvozvowo, polyunsaturated mafuta anogona zvakare kubatsira kudzikisa LDL cholesterol, iyo yakakosha sezvo yakaderera cholesterol zvikafu zvinogona zvakare kudzora kuzvimba mumuviri, paOSU. Iwe unogona kuwana aya ari nani-ako-mafuta mumafuta emuorivhi nema avocado, pamwe nema walnuts, flaxseeds, uye mbeu dzechia, zvese izvo zvine aya mafuta ane hutano uye omega-3s kurerutsa kuzvimba, anodaro Kiros.

Omega-3 Mafuta Mafuta

Omega-3 fatty acids, rudzi rwemafuta e-polyunsaturated, anobatsira kuvaka masero europi, kuchengeta mwoyo wako une utano, uye kuva ne-anti-inflammatory effect, anodaro Kiros. Uye kutsvagurudza kunoratidza kuti kuwanda kwakanyanya kwe omega-3 fatty acids kwakabatana nekudzora biomarkers ekuzvimba, sekutsvagurudza kubva kuOregon State University (OSU). Kuti uone kuti iwe unowana omega-3s mune chako chikafu, nosh pane chia mbeu, walnuts, oysters, uye herring, maererano neNIH. Kiros 'inoda omega-3 masosi echirongwa chekudya chinopesana nekuputika: flax uye hemp mhodzi, sardines, salmon, uye mackerel.

Yakaderera-Glycemic Chikafu

Rangarira, kuve neshuga yakakwira muropa kunogona kukonzera kuzvimba kubva kune mahara radicals uye ekuputisa cytokines muviri wako unoburitsa mukupindura. Ndosaka kudya kwakanyanya kweglycemic (kudya mapatani anoenderana nezvikafu zvine mukana wakakura wekusimudza shuga yeropa) kunogona kukonzera kuzvimba, sekutsvagurudza kubva kuOSU. Ehe, zvinogona kuve zvakaoma kunzwisisa kuti ndezvipi zvikafu zvisingazonyatso spike shuga yako yeropa pasina kutsvaira Google. Nzira iri nyore yekuudza kana chikafu chiine yakakwira kana yakaderera glycemic mutoro: iri fiber zvemukati. "Zvikafu zvine low-glycemic zvinowanzove nezvakawanda zvefibre, saka ndinoda kuti vanhu vafunge nezvezvikafu zvine fiber yakawanda, senge cruciferous miriwo yakaita sebroccoli, kolifulawa, nhungirwa dzeBrussels," anodaro Kiros.

Anti-Inflammatory Diet Plan

Iwe unogona sei kuisa anti-inflammatory foods mundiro yako? Tarisa kune aya ekudzivirira-kuzvimba mabikirwo emangwanani, masikati, kudya kwemanheru, uye zvese mini-kudya zviri pakati. Cherekedza, iyi inorwisa-kupisa chirongwa chekudya hachifanirwe kuonekwa semenu yekutevera kune T vhiki rese, asi asi semuenzaniso wezve zuva nezuva rinopesana nekuzvimba kudya chirongwa chingatarise.

Anti-Inflammatory Diet Plan Recipes for Breakfast

• 1 mukombe weoatmeal nemukaka wakasviba: Oatmeal ine flavonoids uye haina mafuta akazara.
• 2 tablespoons yemazambiringa akaomeswa uye 1/2 mukombe weblueberries: Ose mazambiringa akaomeswa uye mablueberries ane hupfumi sosi yeanogonesa antioxidants.
• 1 teaspoon ye walnuts: Walnuts ane omega-3 fatty acids yakawanda.
• 1 mukombe we green tea: Green tii yakafuma mu antioxidant polyphenols asi haina kubatana nekuwedzera kuzvimba sezvaungawana nehuremu-kusvika-huremu hwekunwa kofi.
• 1/4 yeavocado pane toast yegorosi: Avocado inozvirumbidza inopesana nekuzvimba monounsaturated mafuta uye omega-3s.
• Yefriji bheri smoothie ine 2 mashupuni embeu dzechia: Ma berries anopa antioxidants, nepo mbeu dzechia dzinopa omega-3s uye mafuta ane hutano.

Anti-Inflammatory Diet Plan Recipes yekudya kwemasikati

• 3 ounces eTurkey: Turkey inopa mapuroteni uye ine chete 3g yemafuta akazara (ingori 6.75 muzana yeUSDA inokurudzirwa mvumo yezuva nezuva yehuwandu hwemafuta).
• 100-muzana chingwa chegorosi, mashizha matsvuku lettuce, tomato kugadzira sandwich: Madomasi, lettuce, uye chingwa-chezviyo chine antioxidants lycopene, anthocyanins, uye lignans, zvichiteerana.
• 1 teaspoon mayonnaise: Iyo mayo inounza imwe inodiwa-yakawanda kunwiwa kune ino sangweji, uye iyo shoma omega-6s mumayo mayo's soybean oiri yakanaka kana ukasadya zvakanyanya masosi ayo kune imwe nzvimbo mukudya kwako.
• 6 ounces ye100 muzana yemuchero wemuchero: Muchero wemichero unopa antioxidants.

Anti-Inopisa Diet Chirongwa Mapepa eSnacks

• 2 tablespoons yakasanganiswa nzungu: Nzungu dzakapfuma mumafuta emonounsaturated.
• 3/4 mukombe wemazambiringa: Mazambiringa ane anthocyanins, rudzi rwe antioxidant.
• 1 mukombe weGreek yogati: Greek yogurt inopa sosi yeprobiotics, iyo inogona kudzoreredza chiyero chebhakitiriya mumatumbo ako. (Kana yapera kushomeka, mabhakitiriya anotumira masaini kuma immune system ako kuti aite kuzvimba.
• 1/3 mukombe wemabriji matsva: Maberry anopa antioxidants uye fiber kune ino anti-kuzvimba snack.

Anti-Inopisa Diet Chirongwa Mapepa eKudya kwemanheru

• Maawa matatu e salmon yemusango yakabikwa akasaswa ne oregano: Salmon ndiyo sosi yepamusoro ye omega-3s, uye oregano ine antioxidants. (Salmon zvakare inomhanyisa-mhanya kugadzirira. Heano nzira shanu dzekubika salmoni mumaminitsi asingasviki gumi nemashanu.)
• 1/2 mukombe tsvuku tsvuku: Mupunga webrown une ma lignans akawanda.
• Mapfumo easparagus akakangwa akadiridzwa nemafuta emuorivhi: Asparagus ine akasiyana antioxidants, uye mafuta omuorivhi anopa monounsaturated mafuta.
• Saladi yakagadzirwa ne 1 1/2 makapu sipinashi mashizha, akachekwa tsvuku mhiripiri, tsvuku hanyanisi, 2 maspuniji avocado cubes: Iyo tsvuku mhiripiri, hanyanisi, nesipinachi zvine antioxidants (iyo yekupedzisira zvakare ine shoma omega-3s), uye avocado inopa monounsaturated mafuta.
• Kupfeka kwakagadzirwa ne 1/2 kapuni yemafuta emuorivhi uye 1 teaspoon vhiniga: Oiri yemuorivhi ndiyo inokonzera anti-inflammatory monounsaturated mafuta.
• 6 ouncesi tsvuku yewaini: Waini ine polyphenols.
• Iyo yakagadzirirwa imba tuna burger, yakasanganiswa nebhero mhiripiri uye scallions: Iyo tuna ine anti-inflammatory omega-3 fatty acids, nepo mhiripiri yakawedzerwa inopa kuwedzera kwe antioxidants.
• Rutivi rwemiriwo isina-starchy, yakadai sebroccoli, cauliflower, kale, squash, kana howa: Iyi isiri-starchy miriwo yakaderera-GI chikafu, zvichibatsira kuchengetedza shuga yeropa yakasimba.

Anti-Inopisa Diet Chirongwa Mapepa eDessert

• 1 kapu yakatemwa matsva mapichisi, akasaswa nesinamoni: Peaches ane carotenoids uye flavonoids, nepo sinamoni inotakura polyphenols.
• Husiku chia seed pudding, yakagadzirwa ne1/4 kapu yemhodzi dzechia, 1 kapu yemvura (senge mukaka-wakasimwa mukaka kana muto): Mbeu dzechia dzinozvirumbidza 11g yefaipuni pamashupuni maviri uye ndiyo yakapfuma sosi sosi ye omega-3 fatty acids.
• Chibereko chitsva chekuisa pamusoro pepudding: Chibereko chakawedzerwa kune chia mbeu pudding inopa sosi yeanopa antioxidants.

Ongororo ye