Kunovaka muviri Chikafu Chikafu

Zvemukati

• Ongororo ye

Ramba kufutisa chikafu chinonyaradza munguva yechando nekuunganidza mari yemwaka. Miriwo yakawanda ine hutano uye michero inokwira mumwedzi inotonhora uye inogadzirira zvinonaka.

Kale

Iri girini rine mashizha rakatakura vhitamini A, C, calcium, uye mashoma emamwe ma antioxidants. Kale yakapfuma mu beta-carotene, iyo inobatsira kuchengetedza maziso. Zvimwe zvidzidzo zvinoratidza kuti zvekare zvinobatsira kudzikamisa kenza dzakasiyana siyana.

Beet

Miriwo ine hutano yakasimwa pasi pevhu-inonziwo midzi miriwo-inofungidzirwa kudziisa muviri, ichiiita yakanaka mukati memwedzi inotonhora. Iyi veggie yakajeka ine pigment inonzi betacyanin, iyo inogona kudzivirira chirwere chemwoyo. Usarega iyo inonaka inotapira kuravira iwe-mabheti ari mashoma mumakori uye mafuta futi. Chidzidzo mu Zvinyorwa zveApplied Physiology akataura kuti beet muto yakavandudzwa kusimba apo uchirovedza muviri.

Cranberries

Iyi tangy yakaderera-koriori bheri (imwe kapu ine 44 macalorie) yakatakurwa nema antioxidants senge resveratol, iyo inobatsira kusimudzira hutano hwemwoyo uye yakabatana nekudzivirira kenza. Kunyangwe painodyiwa mufomu rejusi, cranberries inogona kubatsira kubata mamwe ma UTI-ingoita chokwadi chekuti hapana shuga yakawedzerwa.

Nguva yechando squash

Yechando miriwo iyo iri maviri akasiyana-siyana uye ekudzivirira hutachiona inowedzera kunobatsira kuchikafu chako. Squash izere fiber, potassium, uye vitamin A, izvo zvinobatsira kuderedza njodzi yekubatwa negomarara rezamu nezvimwe zvirwere. Chidzidzo chakaitwa paKansas State University chakawana kuti chikafu chisina kukwana muVitamin A chakabatanidzwa nemitengo yepamusoro yeemphysema.

Ongororo ye