1. Zipatso
Raspberries, strawberries, blueberries, mabulosi akuda, cranberries.
Zoonadi
Chifukwa cha kukula kwa mitundu ya nkhumba ndi flavonoids, monga anthocyanin, zomera zimatetezedwa ku mabakiteriya, mavairasi ndi zina zotengera zachilengedwe. Zomwe zili mu zipatso zimateteza munthu ku zowononga zopweteka, zomwe zimawononga ubongo ndi zida zina. Komanso, zipatso zimakhala ndi potassium, vitamini C ndi fiber.
Idyani zambiri
Mukhoza kuwonjezera zipatso ku mazira ozizira. Ikani zipatso mu zigawo, kusinthana ndi mafuta ochepetsetsa okonzeka, ndi kupeza kuwala kosavuta. Onjezerani kudzazidwa kwa zipatso ku timadontho ta mkate, kukongoletsa ndi zipatso za mchere. Zipatso za mafuta otsika kwambiri chokoleti - chokoma kwambiri! Ndipo mwa kusakaniza ma strawberries ozizira ndi mafuta ochepa opanda mkaka, mudzadya zakudya "ayisikilimu". Komanso, zipatso zatsopano kapena zouma zikhoza kuwonjezeredwa ku saladi, pilaf ndi couscous. Ndalama zofunikira 3-4 pa mlungu galasi la zipatso zatsopano kapena 1/2 galasi lotayika.
2. Zomera zobiriwira
Sipinachi, Chinese kabichi, kabichi, arugula, romeine saladi.
Zoonadi
Malingana ndi University of Cornell, sipinachi imaposa masamba ena kuti ichepetse chitukuko cha maselo a kansa. Galasi limodzi la masamba a beet wophika adzakupatsani 47% ya magnesium yovomerezeka ya tsiku ndi tsiku, yomwe ndi yofunika kuti mukhale ndi thanzi la mitsempha ndi minofu. Mamasamba obiriwira amdima amathandizanso thupi kuti likhale ndi tizilombo toyambitsa matenda, vitamini C, folic acid (vitamini B, zomwe zimachepetsa vuto la matenda a mtima, kukumbukira kukumbukira komanso kutaya mwana), vitamini K (imalimbitsa minofu ya mafupa), calcium, iron ndi potassium. Zomera zamasamba ndizochokera ku lutein, zomwe zimachepetsa chiopsezo cha kuwonongeka kwa masomphenya. Kuchuluka kwa sipinachi, kabichi ndi zinthu zina zomwe zili ndi lutein zambiri zingachepetse chiopsezo cha nthendayi ndi 40%.
Idyani zambiri
Onjezerani masamba onse a masamba - kuchokera saladi kupita sipinachi - ku saladi; kusuntha lasagna, ndi masangweji ndi zigawo za masamba; onjezerani zamasamba zowonongeka; Gawani m'malo mwasalu ndi arugula mu pesto msuzi; Tengani ulamuliro wowonjezera galasi la masamba odulidwa omwe amathiridwa masamba ndi supu ndikuwomba. Ndalama zofunikira zowonjezera 1 -2 tsiku lililonse (1 kutumikira ndi galasi la galasi yaiwisi kapena theka la masamba ophika).
3. Zochepa mafuta yogurt popanda fillers
Zimakhala zovuta kupeza gwero labwino la mavitamini B, mapuloteni osakanizika ndi calcium, kuposa yogour wopanda mafuta. Ndi chisankho chabwino kwa iwo omwe salekerera lactose. Ndipo ngati mapangidwe a yogurt akuphatikizapo mabakiteriya amoyo - ma probiotics, omwe amakhala m'matumbo, amathandiza kuchepetsa, kuteteza kudzimbidwa, kutsekula m'mimba ndi zakudya zowonjezera. Mabakiteriya amoyo amaletsa kubereka kwa mabakiteriya owopsa ndipo amasiya zomwe zimachititsa khansa ya coloni. Mapangidwe a yogurt ayenera kuphatikizapo mabakiteriya L. Acidophilus ndi B. Bifidus.
Idyani zambiri
Kuti apange yogurt, onjezerani uchi pang'ono. Sakanizani yoghurt ndi zipatso, pangani chakudya chokoma ndi chokoma. Mukhozanso kugwiritsira ntchito yogurt m'malo mwa kirimu wowawasa mu masukisi, msuzi, kuvala saladi komanso mbatata zophika. Kusakaniza ofanana mbali za kuwala mayonesi ndi yogurt, mudzalandira bwino refueling kwa mbatata saladi kapena kabichi saladi. Yogurt ikhoza kubwezeretsa mafuta, omwe mumafalitsa pa toasts kapena zikondamoyo. Ndalama zoyenera ndi 1 kutumikira (1 galasi) 3-5 pa sabata.
4. Zomera za mtundu wa lalanje
Dzungu, mbatata, kaloti, zukini.
Zoonadi
Masamba obiriwira amakhala ndi beta-carotene, yomwe ndi yofunika kuti maselo akule. Zakudya zomwe zimaphatikizapo mamiligalamu 10-15 a beta-carotene patsiku, zingachepetse chiopsezo cha mitundu ina ya khansa. Kuti mupeze ndalama zimenezi, mumangodya mbatata imodzi yokhala ndi masentimita kapena 200 magalamu a zamkati. Izi zidzakuthandizani kupewa matenda a khansa, kuonjezera chitetezo chanu ku chimfine ndi matenda, kuteteza khungu ku zovulaza za dzuwa. Ndi masamba a lalanje, vitamini C wochuluka, potaziyamu, chitsulo komanso mafinya ambiri monga momwe ziliri mu mkate wambiri wa tirigu umalowa m'thupi.
Idyani zambiri
Konzani mbatata mu microwave, kudula iwo theka ndi kutsanulira madzi mapulo. Yonjezerani karoti wothira pansi nyama ya meatballs. Nyengo ya squash ndi tomato msuzi ndi Parmesan tchizi. Pofuna kuthyola msuzi, yikani msuzi woyera. Bwezerani mbatata wamba ndi zokoma mu saladi ndi mbale zotsalira. Ndalama zoyenera ndi 1 kutumikira tsiku (galasi la galasi yaiwisi kapena theka la masamba ophika).
5. Mbeu zonse
Macaroni ndi mkate wochokera ku mitundu yovuta ya ufa, bulauni wa mpunga, oatmeal, Zakudyazi Zakudya ndi Kuwonjezera kwa ufa wa buckwheat.
Zoonadi
Kuyerekezera, mkate wochokera ku ufa wolimba uli ndi mavitamini 4.5, mavitamini ambiri, mavitamini 4, mavitamini angapo kuposa ma mkate oyera. Mbeu zonse zamtundu wambiri za m'magazi zimachepetsa chiopsezo cha matenda ambiri - kuchokera ku khansa ndi matenda a mtima ku shuga ndi matenda oopsa. Ndipo ndi chifukwa cha zitsulo zomwe mbewuzi zimatha kukwaniritsa njala koma osati kuvulaza chiwerengerocho. Ndipo zili ndi mbewu zambiri, monga phenolic mankhwala ndi phytoestrogens, zomwe zimachepetsa chiopsezo cha matenda ambiri. Mwamwayi, pakusintha kwa tirigu zinthu izi zatayika.
Idyani zambiri
Chakudya cham'mawa, idyani oatmeal kapena tirigu ndi mbewu zonse; masangweji, gwiritsani ntchito mkate wonse wa tirigu. Yesetsani kuti mutenge m'malo odyetserako pasitala ndi Kuwonjezera kwa buckwheat, ndi yachizolowezi yoyera mpunga - bulauni. Yesetsani ndi mitundu yatsopano yambewu. Gwiritsani ntchito quinoa kuti mupange tsabola, onjezerani mpunga ku saladi. Zowonjezera kuchuluka kwa mavitamini asanu pa tsiku (1 kutumikira - chidutswa cha mkate kapena theka kapu ya tirigu wophika).