8 Zvekudya Izvo Zvakakwira muMhangura

Zvemukati

• 1. Chiropa
• 2. Mbishi
• 3. Spirulina
• 4. Shiitake Mushroom
• 5. Nutsu uye Mbeu
• 6. Makudo
• 7. Mashizha Greens
• 8. Rima Chocolate
• Icho Chinokosha

Mhangura chicherwa chinodiwa nemuviri wako muzvidiki kuti uchengetedze hutano.

Inoshandisa mhangura kuumba masero matsvuku eropa, bhonzo, zvisikwa zvinobatana uye mamwe maenzyme akakosha.

Mhangura inobatanidzwawo mukugadziriswa kwecholesterols, mashandiro akanaka e immune immune yako uye kukura uye kukura kwevacheche vari mudumbu ().

Kunyangwe ichingodiwa mune zvidiki zvidiki, iri yakakosha mamineral - zvichireva kuti iwe unofanirwa kuiwana kubva kuchikafu chako nekuti muviri wako haugone kuzvigadzira wega.

Zvinokurudzirwa kuti vanhu vakuru vawane 900 mcg yemhangura pazuva.

Zvisinei, kana iwe uri nepamuviri kana uchiyamwisa, iwe unofanirwa kuwana zvishoma zvishoma - 1 mg kana 1.3 mg pazuva, zvichiteerana.

Heano zvisere zvisere zvakakwirira mumhangura.

1. Chiropa

Nyama yemuviri - senge chiropa - ine hutano hwakanyanya.

Vanopa huwandu hwakawanda hwezvakawanda zvinovaka muviri, zvinosanganisira vhitamini B12, vhitamini A, riboflavin (B2), folate (B9), iron uye choline (2).

Chiropa zvakare yakasarudzika sosi yemhangura.

Muchokwadi, chidimbu chimwe (67 gramu) chemhuru chiropa chinokupa 10.3 mg yemhangura - inokwenya 1,144% yeReferensi Yemazuva Intake (RDI) (3).

Kuti uwedzere kunhuhwirira uye zest kuchiropa, edza pani-kuipisa pamwe nehanyanisi kana kuisanganisa mu burger patties uye stews.

Zvisinei, huwandu hwakawanda hwevhitamini A muchiropa hunogona kukuvadza vana vasati vaberekwa. Naizvozvo, vakadzi vane pamuviri vanofanirwa kudzivirira chikafu chakanyanya muvhitamini A, kusanganisira chiropa ().

Pfupiso Chiropa nyama ine hutano hwakanyanya. Chidimbu chimwe chete chemhuru chiropa chinozvirumbidza kanopfuura ka11 iyo RDI yemhangura, pamwe nemari yakawanda yezvimwe zvakakosha zvinovaka muviri.

2. Mbishi

Oysters rudzi rwehove inowanzoonekwa seinonaka. Vanogona kupihwa zvakabikwa kana mbishi, zvichienderana nezvaunoda.

Ichi chikafu chegungwa chakaderera mumakoriyori uye chakakwira muzvakawanda zvakakosha zvinovaka muviri senge zinc, selenium uye vhitamini B12.

Pamusoro pezvo, maoysters sosi yakanaka yemhangura, ichipa 7.6 mg pa3,5 ounces (100 gramu) - kana 844% yeiyo RDI (5).

Iwe unogona kunge uchinetseka nezvekudya maoyster uye imwe shellfish nekuda kweiyo yakakwira cholesterol yemukati.

Nekudaro, kunze kwekunge uine imwe, isingawanzoitika geni mamiriro, cholesterol yekudya inowanikwa mune zvekudya senge oysters haigone kuwedzera zvakanyanya kuwanda kweropa rako recholesterol ().

Ramba uchifunga kuti oysters mbishi anotakura njodzi yekudya chepfu, saka hazvikurudzirwe vakadzi vane nhumbu kana vanhu vane immune system immune ().

Pfupiso Pa3,5 ounces (100 gramu), maoysters ane ka8.5 nguva iyo RDI yemhangura. Iyi yakaderera-calori shellfish zvakare yakakwira mu zinc, selenium uye vhitamini B12.

3. Spirulina

Spirulina chikafu cheupfu chinogadzirwa kubva ku cyanobacteria, kana bhuruu-girini algae.

Yakambodyiwa nemaAztec ekare, yakadzokororwa sechikafu chehutano mushure mekunge NASA yabudirira kuishandisa sechikafu chekuwedzera kune vanoongorora muchadenga mamishini (, 9).

Giramu yegiramu, spirulina ine hutano hwakanyanya. Supuni imwe chete (7 gramu) ine makirori makumi maviri chete asi mapaketi mana magiramu epuroteni, 25% yeRDI yevhitamini B2 (riboflavin), 17% yeRDI yevhitamini B1 (thiamine) uye ingangoita 11% yeRDI yesimbi (10).

Mari imwechete inopa 44% yeiyo RDI yendarira.

Spirulina inowanzo sanganiswa nemvura kugadzira chinwiwa chine greenish. Nekudaro, kana iwe usingafarire kuravira kwayo kusingawanzo, iwe unogona kuiwedzera kune stock, smoothies kana cereal yekuvanza kunaka.

Pfupiso Spirulina, chinowedzerwa chakaomeswa chakagadzirwa kubva bhuruu-girini algae, ine hutano hwakanyanya - kapuni imwe chete (7 magiramu) inopa inenge hafu yezvaunoda zvemhangura zvezuva nezuva.

4. Shiitake Mushroom

Shiitake howa imhando yeanodyiwa howa, anozvarwa kuEast Asia, ane yakasimba umami kuravira.

Makumi mana akaomeswa shiitake howa (15 magiramu) anopa makumi mana emakoriori, 2 magiramu efaibha uye huwandu hwezvinhu zvinovaka muviri, zvinosanganisira selenium, manganese, zinc, folate uye mavitamini B1, B5, B6 uye D (11).

Ichi chikamu chinogogodza kunze kunoshamisa 89% yeiyo RDI yendarira.

Pfupiso Chishoma cheakaomeswa shiitake howa inorongedza zvingangoita zvese zvako zvezuva nezuva zvendarira. Ivo vakapfumawo mune zvimwe zvakakosha zvinovaka muviri.

5. Nutsu uye Mbeu

Nuts uye mhodzi idiki dzimba dzemagetsi dzehutano.

Izvo zvakakwirira mu fiber, mapuroteni uye mafuta ane hutano, pamwe neakasiyana siyana ezvimwe zvinovaka muviri.

Kunyangwe nzungu dzakasiyana nembeu zvine michero yakasiyana, mazhinji ane huwandu hwakawanda hwemhangura.

Semuenzaniso, 1 ounce (28 gramu) emaarumondi kana makesi anozvirumbidza 33% uye 67% yeiyo RDI, zvichiteerana (12, 13).

Pamusoro pezvo, chipunu (9 gramu) chembeu yesameji inorongedza 44% yeiyo RDI (14).

Unogona kunakirwa nenzungu nembeu sechikafu chakazvimirira, pamusoro pechikafu kana kubikwa muchingwa kana casserole.

Pfupiso Nutsu nembeu - kunyanya maarumondi, mashewu uye mbeu yesesame - zviwanikwa zvakanaka zvemhangura. Uyezve, ivo vane fiber yakawanda, mapuroteni uye mafuta ane hutano.

6. Makudo

Lobsters akakura, ane mhasuru shellfish ayo anogara pasi pegungwa.

Nyama yavo inonaka inovaita kuti vawedzere kuwedzera kune masobho uye mabhisikiti, kunyange ivo vachigona kungopihwa vega.

Lobster nyama yakaderera mumafuta, ine mapuroteni mazhinji uye inotakurirwa mavitamini nemamineral, kusanganisira selenium uye vhitamini B12.

Ichowo chakanakisa sosi yemhangura.

Muchokwadi, iyo 3-ounce (85-gramu) yekushandira yechikara ine chinoshamisa 178% yeiyo RDI (15).

Sezvineiwo, kunyangwe iri shoma mumafuta, lobster zvakare yakanyanya kukora cholesterol.

Nekudaro, cholesterol yemudyiro ine zvainoita zvishoma pamwero wecholesterol muropa muvanhu vazhinji, saka huwandu muhombodo haufanire kunge uine hanya ().

Pfupiso Lobster chikafu chinonaka chegungwa chine mafuta mashoma, ane maprotein mazhinji uye sosi yakanaka kwazvo yemhangura, ichipa 178% yeRDI mune 3-ounce (85-gramu) inoshumira.

7. Mashizha Greens

Mashizha ane mashizha senge sipinashi, kare uye Swiss chard vane hutano hwakanyanya, vanozvirumbidza zvinovaka muviri senge fiber, vitamini K, calcium, magnesium uye folate mune mashoma mashoma macalorie.

Mazhinji magidhi ane mashizha ane zviyero zvakakura zvemhangura.

Semuenzaniso, yakabikwa Swiss chard inopa 33% yeiyo RDI yendarira mukapu imwechete (173 gramu) (17).

Mimwe mitema ine zviyero zvakafanana, ine kapu (180 gramu) yesipinashi yakabikwa inobatawo 33% yeiyo RDI (18).

Aya magidhi anogona kunakirwa mbishi mune saradhi, yakabikwa kuita muto kana kuwedzerwa sedivi kune kudya kwakawanda kusimudzira zvese zviri zviviri zvinovaka uye zvemukati zvemhangura.

Pfupiso Mashizha ane mashizha seSwitzerland chard nesipinashi zvine hutano hwakanyanya, mhangura-inowedzera zvinowedzera mukudya kwako.

8. Rima Chocolate

Chokoreti yakasviba ine huwandu hwakawanda hwecocoa solid - pamwe nemukaka mushoma uye shuga - pane chokoreti yenguva dzose.

Chokoreti yerima ine antioxidants, fiber uye zvinovaka muviri zvinoverengeka.

Semuenzaniso, 3.5-ounce (100-gramu) bar yechokoreti yakasviba - ine 70-85% cocoa solids - inopa 11 gramu ye fiber, 98% yeiyo RDI yemanganese uye 67% yeiyo RDI yesimbi (19).

Bhawa rimwe chete rinotakura 200% yeiyo RDI yemhangura.

Zvakare, kupedza chokoreti yakasviba sechikamu chekudya kwakaringana kwakabatana nekuvandudzwa kwezvakawanda zvehosha yemoyo njodzi (,,).

Nekudaro, chenjera kuti usanyanya kudya chokoreti yakasviba. Icho chichiri chikafu chekoriori chakazara nemafuta uye zvinogona shuga.

Pfupiso Chokoreti yakasviba chinhu chinotapira chinopa musanganiswa wezvinhu zvinobatsira, kusanganisira mhangura. Bhawa rimwe chete rinogona kukupa zvakapetwa zvaunoda zvemhangura zvezuva nezuva.

Icho Chinokosha

Mhangura - yakakosha kuhutano hwako - inowanikwa mune zvakasiyana siyana zvekudya, kubva kunyama kusvika kumiriwo.

Kunyanya akanaka masosi anosanganisira oysters, nzungu, mhodzi, shitake howa, hove, chiropa, mashizha ane mashizha uye yakasviba chokoreti.

Kuti udzivise kushomeka, ita shuwa yekusanganisa akasiyana aya masosi mune chako chikafu.