Zakudya 8 zomwe nthawi zambiri zimalimbikitsidwa ndi akatswiri azakudya
Zakudya 8 zomwe nthawi zambiri zimalimbikitsidwa ndi akatswiri azakudya

M'dziko la zakudya nthawi zonse pali mikangano ndi kudziwa amene chiphunzitso cha chakudya ndi bwino thanzi la munthu. Chaka chilichonse perekani malingaliro okhudza ubwino kapena kuvulaza kwa zakudya zina - gilateni, mkaka, mwachitsanzo. Mikangano yotentha imachitika pa chiŵerengero cha zinthu zofunika m'zakudya zathu - mapuloteni, mafuta ndi chakudya. Koma pali lingaliro lodziwika bwino lazinthu zina zomwe kugwiritsa ntchito kwake kumatsimikiziridwa pafupifupi mogwirizana.

blueberries

Zakudya 8 zomwe nthawi zambiri zimalimbikitsidwa ndi akatswiri azakudya

Blueberries - magwero a antioxidants, omwe amatha kuteteza pafupifupi dongosolo lililonse m'thupi. Amateteza maselo owonongeka, minofu ndi minofu, amachiritsa mtima, mitsempha ya magazi, ubongo ndikuthandizira kuchira kuchokera ku masewera olimbitsa thupi. Mu kapangidwe ka blueberries, chitsulo, magnesium, nthaka, calcium ndi potaziyamu, mavitamini A, C ndi K.

Leafy amadyera

Zakudya 8 zomwe nthawi zambiri zimalimbikitsidwa ndi akatswiri azakudya

Zamasamba zamasamba zilibe zopatsa mphamvu zambiri panthawi imodzimodzi zodzaza ndi zopatsa thanzi. Main - mavitamini A, C ndi K, kupatsidwa folic acid, potaziyamu, magnesium, calcium, chitsulo, lutein ndi mapuloteni. Ndimakonda kwambiri kabichi wa odyetserako zakudya omwe ali ndi ma antioxidants ambiri omwe amathandiza kupewa khansa ndi matenda amtima, kukonza chiwindi kugwira ntchito komanso kukonza chimbudzi.

Peyala

Zakudya 8 zomwe nthawi zambiri zimalimbikitsidwa ndi akatswiri azakudya

Avocado - mankhwala athanzi pamtima. Mu kapangidwe ka avocado mavitamini K, C, B5, ndi B6, komanso mchere wofunikira. Zipatsozi zili ndi potaziyamu wambiri kuposa nthochi. Imayang'ana kwambiri mulingo wa CHIKWANGWANI kuti chigayidwe bwino. Mafuta a monounsaturated mu mapeyala amakhala ngati oteteza ma nembanemba am'manja motsutsana ndi ma free radicals omwe skazyvaetsya ndi mawonekedwe. Peyala ili ndi ma 42 milligrams a magnesium element ya manjenje.

Nyemba

Zakudya 8 zomwe nthawi zambiri zimalimbikitsidwa ndi akatswiri azakudya

Nutritionists amakhulupirira kuti nyemba ─ gwero la mapuloteni a masamba ndi ulusi ukhoza kupatsa thupi mphamvu zambiri. Nyemba zimachepetsa cholesterol, zimayendetsa shuga m'magazi komanso zimathandizira kuchepetsa thupi. Zakudya za nyemba zimakhala ndi chitsulo, magnesium, potaziyamu ndi zinki, ndipo zimathandiza kukonza ntchito ya m'mimba.

Adyo

Zakudya 8 zomwe nthawi zambiri zimalimbikitsidwa ndi akatswiri azakudya

Garlic amasankhidwa kukhala Superfoods. Lili ndi allicin, yomwe ili ndi machiritso. Garlic amalimbana ndi ma virus, mabakiteriya ndi bowa, amachepetsa nthawi ya chimfine. Garlic amathandizira kuchepetsa cholesterol ndikuchepetsa kuthamanga kwa magazi. Lili ndi mavitamini ndi mchere wambiri, kuphatikizapo manganese, vitamini B6, vitamini C.

Mandimu

Zakudya 8 zomwe nthawi zambiri zimalimbikitsidwa ndi akatswiri azakudya

Ndimu - gwero la mavitamini ofunikira ndi michere yomwe imachiritsa chimbudzi ndi chitetezo chamthupi, kulimbikitsa kukula kwa tsitsi ndi kusinthika kwa khungu. Vitamini C yomwe ili mu mandimu, imathandiza kupanga collagen ndikuteteza khungu ku ma free radicals. Kugwiritsa ntchito mandimu kumachepetsa cholesterol ndikuchepetsa kutupa. Madzi a mandimu tsiku lonse amathandizira chimbudzi.

Kinoya

Zakudya 8 zomwe nthawi zambiri zimalimbikitsidwa ndi akatswiri azakudya

Quinoa ndi mapuloteni enieni komanso opanda gluteni, omwe ndi okondweretsa kukoma kwake. Mu rump ili ndi gawo lolondola la ma amino acid asanu ndi anayi. Komanso quinoa ndi gwero la magnesium, fiber, manganese, Riboflavin ndi mavitamini a B, omwe thupi limasintha chakudya kukhala mphamvu.

Nyama zakutchire

Zakudya 8 zomwe nthawi zambiri zimalimbikitsidwa ndi akatswiri azakudya

Nsomba zakutchire zimakhala ndi mafuta ambiri ndipo zimakhala ndi poizoni wochepa, mosiyana ndi nsomba zomwe zakula. Mafuta a Omega-3 amachepetsa chiopsezo cha matenda a mtima ndikuthandizira kuonjezera kuchuluka kwa cholesterol yabwino, kuchepetsa chiopsezo cha kuvutika maganizo, khansa. Mu nsomba zakutchire ambiri amino zidulo ndi B mavitamini kuti napisannoi khungu, kusunga minofu kamvekedwe ndi mphamvu tsiku lonse.

Khalani wathanzi!

Siyani Mumakonda