Tan popanda kuyaka? Izi ndizotheka kudzera mu chakudya, "chifukwa khungu limakonzedwa kuchokera mkati", ndemanga Maxime Mésségué, dietitian-nutritionist. "Madzi ambiri okhudzana ndi okosijeni watsiku ndi tsiku ndizomwe zimafunikira musanayatse khungu lanu padzuwa popanda kuliwononga. Koma ndizofunikanso kulimbikitsa zakudya zokhala ndi carotenoids, mavitamini ndi omega 3. Zopindulitsa zawo? "Zimabweretsa khungu lopepuka, limapangitsa kuti lizitha kusinthasintha komanso kukhala ndi antioxidant," akufotokoza motero. Zakudyazi zimapezeka mumasamba atsopano, a nyengo, mafuta ena a masamba ndi nsomba zamafuta.
Mbale yamitundumitundu
Carotenoids, utoto wachikasu kapena lalanje, umapezeka muzomera zambiri. Amatengedwa mosavuta ndi thupi, amakhala ndi beta-carotene, pigment kalambulabwalo wa vitamini A. “M’zipatso ndi ndiwo zamasamba, muli oposa 600. Kuwonjezera pa mavitameni ndi ulusi umene amapereka m’thupi lathu, amapangitsa khungu kukhala lokongola pang’ono. Monga bonasi, ndi ma antioxidants amphamvu, "akufotokoza Maxime Mésségué.
Ma radicals aulere: mdani n ° 1
Udindo wa ukalamba wa minofu ndi maonekedwe a makwinya, ma free radicals ndi adani a khungu. Kutentha kwa dzuwa kumalimbikitsa kuchulukitsa kwawo. "Ichi ndichifukwa chake ndikofunikira kupatsa chidwi ku carotenoids muzakudya zanu! Kuphatikizidwa ndi vitamini C, yomwe imapezeka makamaka mu zipatso ndi ndiwo zamasamba zachilimwe monga pichesi, vwende kapena chivwende, zomwe zimalepheretsa zotsatira za ma radicals aulere, ”akupitilirabe katswiri wazopatsa thanzi. Mbale yokongola, zakudya zophulika ndi zatsopano: iyi ndiye chinsinsi cha chitani chokongola.
Zakudya 6 zomwe mungasankhe kuti mukhale wotentha kwambiri!
Mu kanema: Zakudya 6 zakuda kwambiri
Courgette
Khungu la zukini limakhala lolemera kwambiri mu carotenoids! Choncho, musamasenda musanaphike. Pakati pa ndiwo zamasamba zam'chilimwe, zukini zimadyedwa zosaphika, zophika kapena zophimbidwa. Kuti asunge momwe angathere mavitamini A, B, C, amawadyera yaiwisi makamaka. Bwanji? 'Kapena' chiyani? Grated mu saladi ndi mandimu, zitsamba zatsopano ndi pinki zipatso.
Tomato
Wolemera mu lycopene, phwetekere ndi gwero labwino kwambiri la vitamini C, provitamin A ndi vitamini E. Izi zimapangitsa kuti akhale ndi antioxidant kwambiri. Wofiira, wachikasu, wakuda kapena lalanje, tomato ndi masamba omwe amasonyezedwa m'mamenyu ochepetsetsa achilimwe. Gazpachos, carpaccio, coulis, tomato wokazinga kapena wothira ... Ndikosavuta kusangalala ndi tomato wanyengo. Mafuta owonjezera a azitona, mchere wambiri, masamba ochepa a basil ndipo mwatha!
Chivwende
Lycopene, yomwe mavwende ali nayo, ndi gawo la banja lalikulu la carotenoids. Pigment iyi imateteza ma cell ndikuletsa ma free radicals. Ndipo imayamwa bwino kwambiri ikadyedwa ndi mafuta. Yambitsani mayanjano amchere osayembekezeka ndi mavwende! Lingaliro labwino: chivwende, timbewu tonunkhira, feta, tsabola ndi mafuta a azitona. Pazokometsera zanu, kubetcherana mafuta amasamba monga mafuta a azitona mafuta a azitona kapena mpendadzuwa.
Mbatata yabwino
Tuber ya Orange, mbatata imakhala ndi beta-carotene, mavitamini B ndi C, ndi mchere. Ndiwothandizirana bwino ndi tani yanu (ngakhale sichizolowezi kudya zambiri m'chilimwe). Wolemera mu antioxidants, ali ndi kukoma kokoma kwapadera komanso mawonekedwe osungunuka. Kuti azisangalala ngati saladi ozizira kapena flans.
Uphungu
Mnofu wa ndiwo zamasamba uli wodzala ndi ukoma. Zopatsa thanzi, avocado zimakhala ndi mavitamini, mchere ndi zomwe zimatchedwa "unsaturated" lipids, zomwe ndi zabwino kwa mtima ndi chimbudzi. Moisturizing, imapanganso ndi kubwezeretsanso epidermis pamene akutsekereza ma free radicals. Kuti zipse msanga, ikani mbale ya saladi ndi maapulo 2 ndikuphimba ndi mbale.
Sardines
Amatengedwa ngati nsomba yamafuta, sardines amakhala ndi lipids wopitilira 10%. Wolemera mu omega 3, ndi gwero labwino kwambiri la vitamini B12. Olemera mu antioxidants, sardines amadziwika chifukwa cha mafuta acid ndi vitamini D. Amathandiza kulimbikitsa maselo a khungu monga mackerel, herring kapena salimoni.
Mafuta a azitona
Mafuta a azitona a Virgin otulutsidwa ndi kukanikiza kozizira amakhala ndi vitamini E. Amateteza maselo ndikuchepetsa kufalikira kwa makwinya. Onunkhira kwambiri, mafuta achikasu awa amagwiritsidwa ntchito makamaka pazokometsera. Khalani kutali ndi mpweya, kuwala ndi kutentha kuti musangalale ubwino wake wonse.