Zvokudya 10 Zvakanakisisa zveMakore mazhinji

Hachisi chakavanzika chokuti izvo zvatinodya zvinogona kutibatsira kana kutitambudza. Kusagadzikana kwezvokudya zvakagadziriswa zvakatirega tichidya kudya kunopa zvokudya zvisina kukwana uye ndiko kunokonzera zvirwere zvakawanda, zvakadai sekuwedzerwa , kuora mwoyo, uye chirwere cheshuga chechipiri . Hazvifaniri kunge zvakadaro. Pane zvokudya zvinogona kukusiya uchinzwa simba, kuderedza dambudziko rako rekurwara, uye kukubvumira kuchengetedza uremu hwakanaka. Kana iwe uchida kurarama kwenguva yakareba uye uve noutano hwakanaka, unofanirwa kupisa muviri wako nezvokudya zvakanyanya-zvine uturu pasi pano. Kuita zvikafu zvekudya zvakasikwa chikamu chikuru chekudya kwako kuchadzorera hutano hwako uye hutano uye iwe unonetseka nei vamwe vose vasingadyi nenzira iyi, zvakare. Batsira kuparadzira shoko.

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Cruciferous Vegetables

Masimba ane mashizha ane unhu hwakasiyana-siyana hwekuchinja mahomoni evanhu, kushandisa muviri wekudzivirira hutsika, uye kudzivisa kukura kwemasero anokonzera. Cruciferous mishonga inofanira kudzingwa zvakakwana kana kudyiwa yakave yakasvibiswa, yakasarudzwa, yakasvibiswa kana yakasanganiswa kuitira kuti isunungure yakanyanya kupesana nekenza. Iyo cruciferous phytochemical sulforaphane yakawanikwawo kuti inodzivirira ropa remadziro emadziro kubva pakuvhiringidza kunopisa kunogona kutungamirira kuchirwere chemwoyo. Cruciferous miriwo ndiyo inowedzera mishonga-yakawanda yezvokudya zvose. Idya zvakasiyana-siyana mune zvose zviri zviviri uye zvakagadzirwa zuva nezuva. Edza broccoli, cauliflower, Brussels inomera, kare, kana kabichi.

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Salad Greens

Mimwe miriwo miriwo yemashizha - mamwe ndiwo cruciferous - anongova neashoma pane makiriori zana paundi, achiita kuti ive chikafu chakanaka chekudzivirira kuyerwa. Muzvidzidzo zvezesayenzi, vakadzi vaidya saladhi yakawanda pakutanga kwekudya vaidya zvishoma makiriyori kubva pane imwe yose yezvokudya, uye maholo akawanda evhadhi yakaderedza makoriki kupfuura zviduku. Mukuwedzera pakuchengeta uremu, kudyiwa kukuru kwemaladi, miriwo mashizha, kana miriwo yakasvibiswa inobatanidzwa nehuwandu hwehutano hwemwoyo, chirwere, chirwere cheshuga, uye kanzvadzi dzakawanda. Leafy magedhi anovewo akapfuma mune zvakakosha B-vitamini folate, plus lutein uye zeaxanthin, carotenoids inochengetedza maziso kubva pakuparara kwechiedza. Edza kare, magirasi, makadhi, masipinashi, kana lettuce. Kuti tiwedzere mararamiro ehutano emasvizha ane mashizha, tinofanira kuwedzera kushandiswa kwema phytochemicals avo ane mafuta ane mafuta, carotenoids kunyanya, uye izvo zvinoda mafuta - ndicho chikonzero chikafu chako (kana kupfeka) chinofanira kugara chine marimu uye / kana mbeu.

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Nuts

Imwe michina yakawanda yemuviri wemafuta anopa utano, mbeu yemaprotheni, fiber, antioxidants, phytosterols, uye maminera, marimu ndezvokudya zvakaderera-glycemic zvinobatsirawo kuderedza glycemic mutoro wezvokudya zvose, zvichiita kuti zvive chinhu chinokosha che anti- chirwere cheshuga kudya. Pasinei nehutori hwehuori, nut inoshandiswa inobatanidzwa nehupamhi hwemutumbi, zvichida nekuda kwekuda kudya kunobva mumoyo-utano hutumbi. Kudya nutswa nguva dzose kunoderedza cholesterol uye kunobatanidzwa ne 35 muzana kuderedza mukana wehutano hwemwoyo . Tambanudza saradi yako inotevera nemarnuts akachekwa kana maarmonds akaomeswa, kana kuenzanisa mamwe makanda akakuvara mukachera yakagadzika kupfeka.

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Mbeu

Nzira yehutano yembeu yakafanana zvikuru nemiti mukuti inopa mafuta ane utano, mineral, uye antioxidants, asi mbeu dzine mapuroteni akawanda uye dzakawanda mumatemu. Flax, chia, uye mbeu yehemp inowanikwa mumafuta e-omega-3. Flax, chia, uye mbeu yeSesame zvakare vane rugnans yakawanda, kurwisa kenza yepabonde phytoestrogens. Mbeu dzeSesame dzakapfuma mu calcium uye vitamini E, uye mbeu dzepungu dzinonyanya kuwanda muzinc. Nokuda kwekudya kwakakwana, nuts uye mbeu dzinofanira kudyiwa zvakasvibirika kana zvishoma zvishoma zvakasanganiswa. Edza kuwedzera mbesa kana chia mbeu kusvika mangwanani ako smoothie kana oatmeal.

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Zviyo

Izvi zvibereko zve-antioxidant-yakawanda zvine mwoyo-hutano . Zvidzidzo umo vatori vechikamu vaidya blueberries kana strawberries zuva rimwe nerimwe kwemavhiki mashomanana vanorondedzera kuvandudzwa kweropa, zviratidzo zvekushushikana kwehutano, huwandu uye LDL cholesterol. Maoriro anewo anopesana nekenza uye inove zvokudya zvakanakisisa zveuropi; kune uchapupu hwokuti berry kushandiswa kunogona kubatsira kudzivirira kugadzikana kwekunzwisisa nekukwegura. Gara nemafuta akaedza uye echerobruki kana bribheri, kana edza chimwe chinhu chitsva, seji goji berries.

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Pomegranate

Ipapomegranate chibereko chisingaenzaniswi, chine zviduku, zvakasviba, zvine mairi ariyo ine kusanganiswa kunonaka kwezvinotapira uye tart flavors. Chiratidzo chinonzi phytochemical yemapomegranate, punicalagin, ndicho chakanyanya kunyanya uye chinokonzera kudarika hafu yeitiro inopikisa yepomegranate juice. Pomegranate phytochemicals ine marudzi akasiyana-siyana anopesana nekenza, chirwere chepachiviri, uye zviito zvehupi-hutano. Chinonyanya kukosha, kuongorora kwevarwere vane carotid yakaoma blockages iyo inonwa imwechete yemapomegranate juisi zuva rimwe chete yakawana 30 muzana kuderedzwa kweatrosclerotic plaque; iri muboka rekutonga, irorosclerotic plaque yakawedzera ne 9 muzana. Mune rumwe ruzivo rwevakuru vakwegura, avo vakanwa pomegranate juice zuva nezuva kwemazuva makumi maviri nemaviri vakaita zvakanaka pane basa rekuyeuka kana vachienzaniswa nevaya vanonwa doro re placebo. Zano: Kuti ubvise mairi arikudya kubva muchero, urove uripoteredza, hafu ye-inch yakadzika pahupamhi, hukaita kuti uparadzanise muviri, wozovhara mushure nechemberi kwekapu huru.

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Nyemba

Zuva nezuva kushandiswa kwehhandi nemamwe magasi kunobatsira kugadzirisa shuga yeropa, kuderedza chido chako, uye kudzivirira kurwisana nekenza yekoloni. Iyo yakasvibiswa-yakasviba yakakura yemuiti, mahairi anoita sechirwere cheshuga nekurema-kurasikirwa kwezvokudya nokuti zvinodyiwa zvishoma nezvishoma, izvo zvinokonzera kuwedzera kweropa mukati mekudya uye kunobatsira kudzivirira kudya kwekudya nokusimudzira satiety. Izvo zvinewo mazamu akawanda emasanganiswa anobatsira kuderedza cholesterol, uye simashi inoramba isingadi, iyo inoshandurwa nemabhakitiriya emukirwe mukfupi maketani mafuta acids anobatsira kudzivirira kenza yekoloni. Kudya mahonji, mapea, kana lentiro kaviri pavhiki zvakawanikwa kuti kuderedza kenza yekoloni njodzi ne50 muzana. Legume kushandisa zvinopawo kudzivirirwa kwakanyanya pane mamwe kanzira, zvakare. Ikoko tsvuku, nyemba nyemba, chickpeas, lentils, peas split - zvose zvakanaka, saka shandisai zvose uye sarudza paunofarira.

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Mushroom

Kushandisa mushwa nguva dzose kunobatanidzwa nekuderedza mungozi yekenza yemazamu. Nemhaka yokuti vane aromatase inhibitors (makemikari anodzivisa kugadzirwa kwe estrogen), chena uye Portobello mushroom zvinodzivirira zvikuru pamusana pekenza yemazamu. Mushonga ane zvakawanda zvakakosha zvekushandisa: Dzidzo pamhando dzakasiyana dzehowa dzinowanikwa zvinopesana nekuvhiringidza zvinokonzerwa nekudzivirirwa kwezvirwere, kuwedzerwa kwemajeri emusasa, kudzivirira kweDNA kukuvara, kunonoka kwekenza sekukura, uye angiogenesis inhibition. Mushonga nguva dzose inofanira kubikwa; mbichi mabiko ane chinhu chinonzi carcinogenic inonzi agaritine inonyanya kuderedzwa nokubika. Ivai nemafungiro ehomwe nguva dzose, uye edza mamwe emhando dzakasiyana-siyana dzakadai sa shiitake, oyster, maitake, kana reishi.

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Anyanisi uye Garlic

Mhuri yeAllium yemiriwo, iyo iyo anyanisi iyo nhengo, inobatsira mishonga yemwoyo uye zvirwere zvekudzivirira muviri uyewo kuva nehutachiona hwehutachiona uye hunopesana nekenza . Kuwedzerwa kushandiswa kwemiriwo ye allium kunobatanidza nehuwandu hwehutachiva hwekamu uye prostate kanc. Iyi miriwo inonzi inozivikanwa neyemigidhi yayo inobatsira kukudziridza kukura kwekenza nekudzivisa zvirwere zvekenza, kugadzirisa kenza yesero kukura, nekudzivirira angiogenesis. Izvi zvinoshandiswa zvinosunungurwa pazvinenge zvanyurwa, zvakapwanyika, kana kuti zvinodzingwa. Anyanisi anewo huwandu hwakanyanya hwehutano-hunosimudzira flavonoid antioxidants, iyo ine zvinopesana nezvinokonzera zvinokonzera kukonzera kenza. Edza maeeks, chives, shallots, uye scallions, kuwedzera kune garlic uye yellow eiii.

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Tomato

Mune michero yakawanda-inokurudzira utano inogona kuwanika mumatate-lycopene, mavitamini C uye E, beta-carotene, uye flavonol antioxidants, zvinoreva asi mashoma. Lycopene, kunyanya, inodzivirira kenza yeprotate, kukanganisa kweganda reVV, uye chirwere chemwoyo. Inenge 85 muzana yeyycopene muzvokudya zveAmerica inobva kuna tomate . Lycopene inonyanya kunyangarika apo tomate inogadzirwa - imwe kapu yemamate mutsutso ine nguva 10 yecycopene sekapu yematata anotapira, akachekwa. Uyewo chengetedza mupfungwa kuti carotenoids, yakafanana neLycopene, inonyanya kuwedzerwa kana ichifambiswa nemafuta ane utano, saka farai tomate yako mune saladhi nemiti kana nut-based dressing yepinki yakakwana yezvokudya. Chimwe chinoti: Tenga diced uye yakapwanyika tomate mugirazi, kwete makani, kuti urege kudzivisa BOC mune zvinokwanisa.

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