Rwisa Gomarara Rezamu paKudya Kwese

Zvemukati

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1. Pump Up Yako Zvibereko
   Zvibereko nemiriwo zvine simba re antioxidants iro rinodzivirira kune ese marudzi ekenza, uye iwo ari mashoma macalorie, saka kurodha pamusoro pawo inzira iri nyore yekuremedza huremu hwako. Zvidzidzo zvakawana kuti kudya mishanu yemichero yezvigadzirwa pazuva kunoderedza kusagadzikana kwekenza yemazamu-kenza inwomen mune vakadzi, kunyanya kana ichisanganiswa nekurovedza muviri kwemazuva ese. Kufungisisa pamusoro peizvozvo zvinoita sekunge kune imwezve mhedzisiro yekudzivirira, zvinoenderana nechakadhindwa mune iyo Nyaya yeAmerican Medical AssociationKubheja kwako kwakanyanya, anodaro AmericanCancer Society's Marji McCullough, ndeyekudya zvakasiyana siyana zvine micheka yakajeka. "Nenzira iyoyo unokwanisa kuwana zvese phytochemical izvo zvakakosha kudzivirira cancer."
2. Cheka Mafuta
   Zvidzidzo zvefetaryfat zvave zvichipesana uye zvisingaenzaniswi, asi nyanzvi zhinji dzinoti zvichiri kungwara kurega mafuta akazara zvakanyanya sezvinobvira.
3. Wana Zvakawanda zveCalcium uye Vitamin D
   Chitubu ichi, a10-gore Harvard kudzidza kwakawana kuti vakadzi ve premenopausal vane 1,366 milligrams ecalcium uye 548 IU yevhitamini D zuva nezuva vakapwanya kenza yavo yemazamu nenjodzi chikamu chetatu, uye mikana yavo yekubata kenza yemazamu inosvika kusvika makumi matanhatu neshanu muzana. "Iyi inzvimbo inovimbisa yekutsvaga, "anodaro McCullough, uyo anorumbidza kudya chikafu chine calcium senge zvigadzirwa zvemukaka zvine lowfat, salmon yemumagaba, maarumondi, jisi reorange, uye magidhi ane mashizha, achitora chiuru kusvika pa1,200-milligramcalcium yekuwedzera. Kunyange mukaka uine vhitamini D, yakawanda yogati uye chizi hazviite. Kuti uwane zvakakwana, ungangoda amulti vitamin, kana kana uri kutora calcium supplement, sarudza imwe ine 800 kusvika 1,000IU yevhitamini D.
4. Fukidza Flaxseed paChero chako
   Flaxseed yakanaka inopa ma lignans, macompound anogona kuita basa mukudzivirira estrogen inotsamira gomarara nekutadzisa kukura kwebundu kunonoka kukura kwavo, maererano naMcCullough." Mamwe manyuko e lignansing anosanganisira mbeu dzesunflower, nzungu, cashews, rye chingwa, uye sitiroberi."

Ongororo ye