Iwe unoda kuzadza chikafu chako ne superfoods? Kana mhinduro iri hongu, wauya panzvimbo chaipo, nekuti pano tinokuunzira chikafu chakawanda chakawana zita iri nekuda kwechimiro chavo.
Vanhu vazhinji uye vazhinji vari kunetsekana nezvekuwana iwo akakurudzirwa ezuva nezuva huwandu hwezvinovaka muviri, uye superfoods inogona kubatsira zvikuru zvese kuve nemutero wakanaka wezvakanaka uye kudya chikafu chine hutano.
Ndezvipi superfoods zve?
Ngatitangei pakutanga: nei uchifanira kutora superfoods? Ndeapi mabhenefiti iwo anomiririra hutano? Sezvo ivo vachikubatsira iwe kuwana zvakawanda zvinovaka muviri uye muhuwandu hwakawanda, pamwe nekudzora kuvapo kwezvikafu zvakagadziriswa (nezvose zvayakakanganisa), superfoods inogona kuchengetedza muviri wako.
Akapfuma mune zvinovaka muviri, chikafu ichi chinobatsira kudzivirira zvirwere zvakawanda, zvinosanganisira cancer, cholesterol, uye chirwere chemoyo. Vanogona kutoita kuti uropi hwako hushande zvirinani, kusimbisa ndangariro yako neako concentration uye kuve nechokwadi chekuti mafungiro ako haadzoke. Ehe, iko kukanganisa kwekudya pahutano kwakakosha, uye mikana yezvirwere zvakawanda zveumwe munhu inogona kuwedzerwa zvakanyanya kana kudzikira zvichienderana nekuumbwa kwechikafu chavo.
Uye chinhu chakanakisa ndechekuti iwe unongofanirwa kuenda kuchitoro chepedyo kuti uwane akawanda sezvaunoda. Chii chimwe, Sezvo ivo vari echisikigo chikafu, ese aya mabhenefiti anouya pasina chero mhedzisiro mhedzisiro inovandira mune yavo fomula..
Superfoods yekudya kwako
Pane here zvepamusoro zvekudya? Kune akawanda acho, ndosaka zvichikosha kuti iwe uri kutodya zvimwe zvepamusoro zvekudya, kunyanya kana iwe uchidya chikafu chine hutano uye chakasiyana. Zvikasadaro, kugadzirisa kuvapo kwemabriji, girini yakasvibira yemashizha miriwo, zviyo zvizere uye nyemba mune chako chikafu kutanga kwakanaka.
Asi ngatitaurei zvakanyanya: ndezvipi zvekudya zvinokodzera kutariswa senge superfoods? Hapana mubvunzo kuti chikafu senge bhurubheri, broccoli, oats, sipinashi, walnuts, maorivhi, chokoreti yakasviba, gariki, turmeric, avocado, kana green tii inosangana nezvose zvinodiwa kuti zvive superfoods. Asi chii chinoita kuti zvivakwa zvezvikafu izvi zvionekwe zvine simba kudarika zvevamwe?
Blueberries
Blueberries antioxidants uye anti-kupisa, izvo zvinogona kubatsira kudzikisa njodzi yekukura kwezvirwere zvakawanda. Panguva yekuvadya, inenge hafu yekapu zuva nezuva yakakwana. Rangarira kuti kwete nekutora zvimwe, mabhenefiti ako anonyanya kushamisa. Kana iwe usingakwanise kuwana matsva eblueberries munharaunda yako, enda kumusoro kuchikamu chakaomeswa nechando. Frozen blueberries zvakangofanana nezvitsva. Mimwe michero inofanirwa zvakare kufunga nezvayo, senge rasibheri, mastrawberry, uye gooseberries.
Tea
Kunwa tii kunowedzera simba remuviri antioxidant. Mhando yakanyanya kuratidzwa yetii yakasvibira, kune iyo tsvagiridzo inoratidza zvinobatsira zvinoshamisa. Kugara uchinwa chinwiwa ichi kwakabatanidzwa nekudzikiswa kwemazinga echolesterol uye zvinogona kutobatsira kudzora kukura kwemasero ekenza. Kana iwe uchida nhema tii, iwe zvakare uchave nekwaniso kune akawanda antioxidants (inofungidzirwa kunge iine akafanana zvakafanana neyegirini tii).
Kale
Mavhitamini, zvicherwa, faibha uye carotenoids. Ndiwo maratidziro ekare uye mamwe ese akasvibira emashizha emashizha miriwo, sesipinachi. Mhedzisiro yacho? Njodzi yakaderera yezvirwere zvisingaperi.
Black chocolate
Kuva nechimedu chechokoreti yakasviba zuva rega rega chave chimwe chehunhu hutano mune fashoni. Chakavanzika chekubudirira kwayo ndeye ma antioxidants ayo aanopa kumuviri. Rangarira kuti kuitira kuti chinyorwa chive chinobatsira chinofanira kutaura izvozvo cocoa zvirimo zvikamu makumi matanhatu kubva muzana kana kupfuura. Icho chikonzero ndechekuti yakasviba iyo, iyo shoma shuga ine iyo.
Kefir
Kefir yakave yakabatanidzwa kune akawanda hutano mabhenefiti, kutanga ne kushanda zvirinani kwegadziriro yekugaya. Izvo zvaizodzorawo cholesterol uye BP. Zvichava nyore kwauri kuti uzviwane muchitoro, iwe unofanirwa kungoita chokwadi kuti unoverenga zvigadzirwa kuti zvisasanganise shuga yakawandisa.
Zvese zvekudya zvine omega 3
Chikafu chakakwira mu omega 3 mafuta ane hutano akanaka kune moyo uye nekuderedza cholesterol. Uyezve, ivo vanogona zvakare kubatsira kurwisa mamwe matambudziko ehutano, kusanganisira Alzheimer's uye kushushikana. Unogona kuiwana kuburikidza nehove dzakadai salmon, sardines kana mackerel, pamwe neflakisi uye walnuts.
Izwi rekupedzisira
Kunyangwe hazvo superfoods iri inonakidza, usakanganwa kuti hazvidiwe kudya chaicho chikafu kuti usvike uye chengetedza huremu zvinangwa, kurwisa zvirwere uye, nekudaro, kurarama kwenguva refu. Uye ndiyo nzira iyo nyanzvi dzehutano dzinokuyeuchidza iwe.
Kunze kwezvikafu zvepamusoro, iwe unogona kuvandudza mupiro wezvekudya wekudya kwako nekuwedzera kuvapo kwemichero, miriwo, nzungu, nyemba uye zvine hutano omega 3 mafuta mairi. Iri zano rinokutendera iwe kuti uwane toni yezvakakosha zvinovaka muviri izvo zvinoshanda pamwechete kuchengetedza muviri wako kusimba uye hutano.