Mwamtheradi chipatso chirichonse, ngati chatsopano, chimakopeka ndi kukongola kwake, koma chomwe chiyenera kukondwera kuti chisangalatse zokoma zawo komanso zodabwitsa zokoma, komanso kuti zitha kukhala ndi thanzi labwino kwambiri? Njira yophweka komanso yophweka - samvetsera mtundu. Ndi mtundu womwe umasonyeza ubwino wa izi kapena mankhwala, ndipo ndi mavuto amtundu wanji omwe angathetsedwe mothandizidwa ndi mankhwala.
Zamagetsi ndi zofiira
Mtundu wofunika kwambiri ndi wofiira, umangotulutsa osati maganizo okha, koma zamoyo. Mobwerezabwereza aliyense wa ife anamva kuti anthu omwe amasankha kukhala ofiira ndi atsogoleri, ndipo mwachilengedwe mtsogoleri wotero ndi beta-carotene, omwe thupi lathu limabadwanso monga vitamini A.
Vitamini A ili ndi zinthu zambiri zopindulitsa, koma zofunika kwambiri ndi antioxidant. Amapewa mapangidwe a maselo a khansa, amathandiza mitsempha ya magazi, masomphenya ndi kuchepetsa ukalamba. Beta-carotene amajambula masamba a lalanje m'malo mofiira, koma mwachitsanzo, nthawi zina karoti amakhala ofiira, omwe amasonyeza kwambiri beta-carotene mmenemo. Mtundu wokongola wa lalanje uli ndi lalanje, dzungu, ndipo mtunduwo umakhala wowala kwambiri ndipo umakhala wochuluka kwambiri, komanso kuchuluka kwa carotene.
Tsiku lililonse, pali masamba mazana awiri kapena awiri ndi makumi asanu ndi awiri mphambu makumi asanu a steamed kapena zophika zowonjezera kuti zithetsedwe tsiku la beta-carotene. Mukhozanso kudya ndiwo zamasamba, koma bwino ndi mafuta, chifukwa vitamini A imasungunula mafuta.
Lycopene ndi antioxidant wamphamvu yomwe imapatsa mtundu wofiira. Izi, mungathe kunena, carotenoid, okhala ndi makhalidwe amphamvu kwambiri a anticancerogenic. Kuonjezera apo, imachepetsa thupi la cholesterol komanso imalimbikitsa moyo wabwino. Lilipo mu phwetekere, tsabola wofiira, mavwende, arava, mphesa, etc.
Flavonoids ndi zamoyo zomwe zimagwira ntchito, zimaphatikizapo anthocyanin, mtundu wa chilengedwe. Amapanga masamba ndi zipatso mu mitundu yosiyanasiyana: buluu, wofiira, wofiirira, lalanje, wofiira. Kusintha kwa mtundu kumadalira mtundu wa asidi. Zipatso zomwe zimapezeka ndi alkali anthocyanates mu buluu, ndi zinthu zopanda pake - zowirira.
Zamagetsi
Anthocyan ndi yofunika ku ubongo wathu, ikhoza kuwalimbikitsa kukhala ndi luso lophunzirira ndikukula bwino. Lili ndi zipatso zambiri zokwanira monga blackberries, mphesa zakuda, blueberries ndi kabichi wofiira. Ngati zinthuzi zouma kapena zowonongeka, makhalidwe awo abwino sali otayika.
Buraktozh ili ndi burgundy, lilac kapena violet mtundu, chifukwa flavonoid pansi pa dzina betanidine. Zimathandiza thupi kutenga mavitamini E, kuteteza izo ku chiwonongeko, zimatha kuyimitsa kuthamanga kwa magazi, kuteteza matenda a mtima ndi matenda, komanso khansa. Ngati burak ikukula m'malo okondweretsa malo osakhala ndi mankhwala, ndiye kuti ikhoza ngakhale kuchotsa zitsulo zolemera ndi radionuclides za chiwonongeko. Mazira a eggplants amakhalanso ndi zotsatira zofanana, zomwe zimakhalanso zowala. Pofuna kusunga betanidine, masamba ayenera kuphikidwa m'malo mokazinga kapena kuphika.
Zomera zakuda ndi zipatso
Zipatso zomwe zili ndi chikasu, zimakhala ndi mandimu othandiza, zomwe zimakhala ndi mandimu pang'onopang'ono. Zimathandiza kulimbikitsa makoma a zitsulo ndi membrane, kusunga miyeso yowonjezera, imayambitsa chimbudzi ndikuyambitsa matenda a m'mimba. Zamagulu zomwe zili ndi izi zimaphatikizapo maapulo, mphesa zabwino, chimanga, vwende, mbatata.
Ndi bwino kudya zipatso zoterezo, koma ngati izi sizingatheke, monga momwe zimakhalira mbatata ndi chimanga - kuphika iwo, kuphika kapena kuphika.
Mitundu ya mtundu wobiriwira
Zipatso zomwe zili zobiriwira, zili ndi chlorophyll zambiri. Ntchito yake ndi yofunika kuti chitetezo cha mthupi, magazi, komanso ntchito yabwino ya m'mimba ndi m'mimba, kulimbitsa mano, mafupa. Chlorophyll imathandiza kuchotsa poizoni kuchokera mthupi, kuchiritsa mabala, kutiteteza ife ku mabakiteriya, omwe adzasunga zamoyo mu tonus yake.
Zamasamba ndi zipatso ziyenera kudyedwa zosakanizidwa kapena mankhwala otentha kwambiri. Zakudya zakuda ndi sipinachi, broccoli, katsabola, ndiwo zamasamba zamasamba, parsley.
Kromeni imathandiza kwambiri ndipo idzakhala nyemba, monga nyemba, mphodza ndi nandolo, makamaka ngati ali ndi mdima wakuda, ndi zina zambiri zamasamba. Mwachitsanzo, asayansi a ku America apanga mfundo yochititsa chidwi kwambiri. Izi zinaphatikizapo kuti nyemba zazikulu zofiira zili ndi antioxidants zambiri kuposa mitundu ina ndi mbewu zina. Mbewu ndi tirigu zimakhala ndi zakudya zamagetsi zomwe zimathandiza kuchepetsa makilogalamu m'magazi athu komanso kuthandizira kupewa kuthamanga kwa magazi.
Pali masamba ndi zipatso omwe ali olemera kwambiri mu unsaturated mafuta acid. Awa ndi azitona ndi avocado. Amakhala ndi multivitamin D ndi mafuta abwino. Chifukwa cha izi, amathandiza kusamalira ubweya, misomali ndi khungu komanso kumathandizanso kuti thupi likhale lofanana.
Mafuta amchere amadzaza ndi nsomba zina. Mwachitsanzo, tuna, herring, sardines, salimoni. Zili ndi Omega 3 zomwe zimateteza maselo athu. Ngati nthawi zonse mumadyetsa nsomba zoterezi, zopindulitsa zomwe zili mmenemo zidzathandiza ntchito za ubongo ndikuthandizani kuchepetsa nkhawa, komanso kudziteteza kuvutika maganizo.
Zovala zoyera
Zakudya za mkaka ndi mkaka ndizoyera, zothandiza komanso zofunikira. Amathandiza kulimbitsa minofu ndi minofu. Akulu sayenera kugwiritsa ntchito mkaka, ajar, kirimu, kefir ndi yogurt, tchizi, kirimu wowawasa. Mkaka ndi wabwino kwa ana ang'onoang'ono.
Podziwa zambirizi, mukhoza kuwonanso zakudya zanu ndikuphatikizapo masamba ndi zipatso zomwe zimapindulitsa kwambiri! Pambuyo pake, kuyang'anira thanzi lanu ndi kuthandizidwa ndi chakudya chachilengedwe ndi zachirengedwe!