Maitiro ekubatanidza chikafu nenzira kwayo

Zvemukati

• Chikafu chakabatana tafura
• Saladi inowedzera calcium kutora uye inovandudza kugwamba kweropa
• Muto kudzikisa cholesterol
• Anti-kuchembera saladhi
• Muto weanemia
• Sauce yekudzivirira gomarara reprostate

Kubatanidza chikafu nemazvo kunogona kubatsira kusimbisa marapirwo uye kurapwa kweosteoporosis, gout, kupererwa neropa, kutapurwa nzeve uye kurwara kwemarudzi akasiyana siyana, kuwedzera kune zvimwe zvirwere zvisingaperi senge asthma kana chirwere checrohn. Iko kusanganiswa kwakaringana kwezvikafu ndiyo kiyi yekuvandudza kunwiswa kwezvinovaka izvo.

Chikafu chakabatana tafura

Kumwe kugadzirira pamwe nemubatanidzwa uyo unowedzera simba rehutano hwechikafu uye hunobatsira pahutano ndehwokuti:

Saladi inowedzera calcium kutora uye inovandudza kugwamba kweropa

• Lettuce, broccoli, salmon yakarungwa nemafuta emuorivhi uye inosaswa nemaamondi akachekwa. Akapfuma mu calcium uye Vitamin A, D, E uye K.

Muto kudzikisa cholesterol

• Orenji ine oats akakungurutswa. Vitamini C mumaranjisi inowedzera kushanda kweoat phenolic makomponi mukurwisa cholesterol yakaipa.

Anti-kuchembera saladhi

• Tomato uye arugula. Akapfuma muma flavonoid uye vhitamini C ayo anobatsira kuchengetedza maseru kubva mukukuvara kunokonzerwa nekukwegura.

Muto weanemia

• Orange uye kabichi. Vitamin C inobatsira kutorwa kwesimbi inowanikwa mumiriwo, iyo inobatsira mukugadzirwa kwemasero matsvuku eropa.

Sauce yekudzivirira gomarara reprostate

• Broccoli uye tomato. Akapfuma muLycopene (madomasi) uye sulforaphane (broccoli) inova mishonga inosanganiswa kubatsira kurwisa gomarara reprostate. nzira: 1.5 yakabikwa broccoli. 2.5 yemadomasi akachekwa uye 1 mukombe wematomatisi akagadzirwa.

Zvimwe zvekudya zvakabatanidzwa zvinovandudza kunwiwa kwehumwe hutano uye zvinofanirwa kudyiwa pamwe chete, asi zvimwe zvekudya zvinokanganisa kunwiwa kwezvinovaka kubva kune chimwe chikafu uye nekudaro chinofanira kudzivirirwa kuchidya pamwe chete, senge kofi nemukaka, uko caffeine inoderedza kugona muviri wekutora calcium.

Chikafu chinogona uye chinofanirwa kushandiswa kusimbisa marapirwo uye kurapwa kweosteoporosis, gout, kupererwa neropa, hutachiona nzeve uye kurwara kwemarudzi akasiyana siyana, kuwedzera kune zvimwe zvirwere zvisingaperi senge asthma kana chirwere checrohn. Izvi zvinodaro nekuti chikafu chega chega chine zviuru zvezvinhu zvinozeyiwa nemuviri zvichiteerana zvinobatsira mukumwa kwehutano.