Chikafu gumi chiri nani mbishi pane kubikwa

Zvemukati

• 1. Kocoa
• 2. Muchero mutsva
• 3. Garlic
• 4. Kokonati
• 5. Michero yakaomeswa
• 6. Nzungu, nzungu uye chestnuts
• 7. Pepuru tsvuku
• 8. Hanyanisi
• 9. Broccoli
• 10. Beet

Zvimwe zvekudya zvinorasikirwa nechikamu chemuviri wazvo uye mabhenefiti kune muviri kana zvabikwa kana kuwedzerwa kune zvigadzirwa zvemaindasitiri, sezvo mavitamini akawanda nemaminerari akarasika panguva yekubika kana nekuda kwekuwandisa kweshuga, hupfu chena uye mishonga yekuchengetedza makemikari iyo indasitiri inowedzera kune zvigadzirwa zvakagadzirwa.

Saka heino runyorwa rwechikafu gumi chinounza zvakanakira hutano kana chadyiwa chisina kubikwa.

1. Kocoa

Hutano mabhenefiti echokoreti anokonzerwa nekocoa, iyo yakafuma mune antioxidants uye ine zvimiro sekuderedza BP uye kuburitsa serotonin, iyo hormone iyo inokupa iwe kunzwa kwekugara zvakanaka.

Nekudaro, kugadzira chokoreti indasitiri inoshandisa huwandu hwakawanda hweshuga, oiri, hupfu nezvimwe zvinoshandiswa zvinoita kuti chigadzirwa chekupedzisira chisisina mabhenefiti ecocoa. Nekudaro, iyo yakanaka ndeyekudya machokoreti neinosvika 70% cocoa, uye shandisa cocoa poda kugadzira mabikirwo uye kuwedzera mukaka wekuseni, semuenzaniso.

2. Muchero mutsva

Kunyangwe zvichishanda, majusi ane maindasitiri akapfuma mukuchengetedza, dhayi uye zvinotapira zvekugadzira, izvo zvinogona kukonzeresa matambudziko senge allergies uye kuwedzerwa glucose muropa, pamusoro pekusaunza zvese zvinovaka muviri zvemuchero mutsva.

Nekudaro, munhu anofanirwa kusarudza kutenga michero uye kugadzira muto wepanyama kumba, nekuti nenzira iyoyo chikafu chichava chakafuma mune zvinovaka muviri izvo zvinozokanganisa muviri, kugadzirisa metabolism uye kuunza chimiro kumuviri.

3. Garlic

Garlic yakafuma mu allicin, chinhu chinobatsira kudzikisa yakakwira cholesterol, inoderedza BP uye kudzivirira thrombosis uye chirwere chemwoyo. Zvisinei, mbishi gariki ine huwandu hwakawanda hweallicin, sechikamu chayo chakarasika panguva yekubika.

Nekudaro, kuchengetedza moyo wako uye nekuwana mamwe mabhenefiti anounzwa negariki, unofanirwa kuidya mbishi kana kunwa 1 girazi remvura yegariki zuva nezuva mangwanani uye usati warara. Tsvaga maitiro ekugadzira uyu musha mushonga wemwoyo pano.

4. Kokonati

Kudya makuki, zviyo zvekupura, chingwa uye zvimwe zvigadzirwa nekokonati hazviunze mabhenefiti echibereko ichi, sezvo vakapfuma mushuga neupfu chena, izvo zvinowedzera shuga yeropa uye zvinofarira kurema.

Naizvozvo, nyowani coconut inofanira kusarudzika, sezvo iine tambo dzinovandudza mashandiro emukati, uye mvura yayo yakapfuma mu potassium, sodium, phosphorus uye chlorine, zvakakosha maminera ekuchengetedza iyo hydration yemuviri, kunyanya mushure mekuita kwemuviri. Onawo maitiro ekugadzira mafuta ekokonati kumba.

5. Michero yakaomeswa

Munguva yekushomeka kwemvura, michero inorasikirwa nechikamu chevhitamini chaive mukati memvura yavo uye inotanga kuve nekaviri kana katatu shuga kubva kare, izvo zvinowedzera macalorie echikafu uye ropa reropa mushure mekudyiwa.

Nekudaro, munhu anofanirwa kusarudza kudya michero mitsva, iyo inopa kuguta zvakanyanya, iine macalorie mashoma uye inounza zvese zvinovaka muviri kuchengetedza kushanda kwakakwana kwemuviri.

6. Nzungu, nzungu uye chestnuts

Michero yemafuta senzungu, chestnuts nenzungu dzakapfuma mu omega-3, mafuta akanaka anobatsira kuchengetedza hutano hwemwoyo, uye zvinovaka muviri zvakaita se iron ne magnesium, iyo inodzivirira anemia uye matambudziko emhasuru.

Naizvozvo, kunwiwa kwezvibereko zveindasitiri nemunyu wakawedzerwa kunofanirwa kudzivirirwa, nekuti munyu wakawandisa unowedzera BP uye unokonzeresa kuchengetwa kwemvura, zvichideredza mabhenefiti emichero mbishi. Ona kuti nati yeBrazil inodzivirira sei moyo.

7. Pepuru tsvuku

Red mhiripiri yakafuma muvhitamini C, vhitamini E, vhitamini B6 uye magnesium, zvinovaka muviri zvinoshanda semishonga inorwisa mabhakitiriya uye kudzivirira matambudziko akaita seanemia.

Nekudaro, kana yakabikwa, yakagochwa kana yakagochwa kwenguva yakareba, mhiripiri inorasa vhitamini C uye simba reayo antioxidant. Naizvozvo, inofanirwa kudyiwa mbishi kana kushandiswa mukumhanyisa-fries, pasina kurega kudziya kwechikafu kukwira zvakanyanya.

8. Hanyanisi

Kufanana negariki, hanyanisi dzakapfuma mu allicin, chinhu chinobatsira kudzivirira matambudziko emwoyo, gomarara uye neBP. Nekudaro, hanyanisi dzakabikwa dzinorasikirwa nechimwe chikafu ichi, saka kudya hanyanisi mbishi kune zvakawanda zvinobatsira hutano.

9. Broccoli

Broccoli imuriwo une hupfumi hwevhitamini C, calcium, phosphorus, potasium uye mapuroteni, pamusoro pekuwedzera chinhu chine sulforaphane, chinodzivirira gomarara, chinodzikisa BP, chinovandudza immune system uye inodzivirira moyo.

Nekudaro, chinhu ichi chinodzivirira chiri nani kunyura mudumbu uye chinonyanya kushandiswa mumuviri kana broccoli ichidyiwa mbishi, saka munhu anofanirwa kudzivirira kubika uyu muriwo kwenguva yakareba, achisarudza kuidya mbishi kana kubikwa nekukurumidza kwemaminetsi mashanu kusvika gumi. .

10. Beet

Beet dzakapfuma mu fiber, vitamini C, potasium, magnesium uye folate, zvinovaka muviri zvinobatsira kusimbisa immune system, kurwisa kuzvimba uye kuderedza BP.

Zvakadaro, kana yabikwa, bete rinorasa chikamu cheiyo zvinovaka, saka zviri nani kuidya isina kubikwa, yakagayiwa mumashizha kana kuwedzerwa mumajusi echisikigo. Ona mabikirwo emajusi akagadzirwa nebeet.

Ona kuti dhayeti mbishi inogadzirwa sei, mune izvo chete mbishi chikafu chinotenderwa pane menyu.