1.Abricoses
Mapangidwe a apricots amatenga beta-carotene, yomwe imalola kuti anthu asamasule zinthu zowonongeka mkati mwa thupi, ndipo chinthu ichi ndi chofunikira kwambiri kwa maso. Mu thupi, beta-carotene imasandulika kukhala vitamini A, yomwe ili ndi deta yomwe imateteza khansa zina, makamaka khansara ya khungu. Chipatso chimodzi chiri ndi makilogalamu 17, 1 g wa chakudya komanso mafuta.
Malangizo: Yesani kugula zolimba zowonjezera komanso zotsekemera. Pomwe akuchepetsetsa, amataya zakudya zawo. Zoonadi, zipatso zowonongeka zimangowononga thupi. Pewani kugwiritsa ntchito.
2. Kuchotsa
Mafuta a oleic ndi mafuta osatchulidwa, omwe ali mbali ya mapuloteni, angathe kuchepetsa kwambiri mafuta a cholesterol ndi kuonjezera chiwerengero cha apamwamba kwambiri a lipoproteins. Kuthamangitsanso kumaphatikizapo kuchuluka kwa fiber. Ndi mankhwala abwino kwambiri pa zakudya. Zipatso zambiri zimakhala ndi ma calories 80, 8 magalamu a mafuta, 3 magalamu a chakudya.
3. Rasipiberi
Komanso, mabulosiwa ndi okoma kwambiri, ndi othandizanso. Rasipiberi ndi olemera mu zidulo zina, zomwe (malingana ndi deta zomwe zatsimikiziridwa kale) zimathandiza kuchepetsa kukula kwa maselo a khansa. Raspberries ali ndi mavitamini ndi vitamini C wambiri, zomwe zimathandiza kuchepetsa mafuta m'thupi komanso kuchepetsa matenda a mtima. Galasi limodzi la raspberries liri ndi makilogalamu 60, 1 g mafuta, 8 magalamu a chakudya.
4. Mango
Ndi bwino kuganiziridwa kuti ndi mankhwala othandiza kwambiri pakudya kwa anthu. Chipatso ichi n'chosiyana kwambiri chifukwa chimapereka mlingo wa zinthu zonse zofunika kwambiri m'thupi. Zipatso zapakatikati zimakhala ndi ma gramu 57 a vitamini C, omwe ali ofanana ndi mlingo wa tsiku ndi tsiku kwa munthu wamkulu. Ilinso ndi antioxidant yomwe imaletsa nyamakazi, imalimbikitsa machiritso odwala komanso imalimbitsa chitetezo cha mthupi. Mchere uli ndi mavitamini A. Oposa 800 UU Mmodzi wa zipatso zamkati zimakhala ndi makilogalamu 135, 1 g mafuta, 4 g wa chakudya.
5. Meloni
Lili ndi vitamini C ndi beta-carotene - ziwiri zamphamvu kwambiri zowononga maselo zomwe zimateteza maselo kuwonjezeka kwa ntchito zowonjezera. Theka la vwende ili ndi 853 mg ya potaziyamu, yomwe imathandiza kuchepetsa kuthamanga kwa magazi ndikuonetsetsa kuti mtima wabwino ukugwira ntchito. Izi zatsimikiziridwa kuti ndizochitika pamakampani - zigawo za vwende ziyenera kuphatikizapo mankhwala osokoneza bongo. Theka la vwende ili ndi makilogalamu 97, 1 g mafuta, 2 g wa chakudya.
6. Tomato
Tomato ndi olemera mu lycopene - ichi ndi chimodzi mwa zamphamvu kwambiri za carotenoids, zomwe zimakhala ngati antioxidant. Tomato amachepetsa chiopsezo cha matenda a chikhodzodzo, m'mimba ndipo, malingaliro ena, amachepetsa kuthekera kwa khansara ndi 50%. Mu phwetekere imodzi muli makilogalamu 26 ndi 1 gramu ya chakudya. Tomato alibe mafuta. Chofunika kwambiri ndi chakudya chabwino cha anthu.
Langizo: Onjezani mafuta a saladi ku saladi ndi tomato. Mankhwalawa amathandiza kwambiri pamodzi ndi mafuta a masamba.
7. Zokola
Ndi gwero lodabwitsa lachitsulo, limathandiza kutulutsa mpweya m'matumba. Ndi kuchepa kwa magazi, zoumba zimayikidwa ngakhale muzipatala. Gawo la zoumba lili ndi makilogalamu 218, 3 magalamu a chakudya ndipo palibe mafuta.
Langizo: Onjetsani zoumba ku oatmeal - izi ndi zokometsera zabwino za banja lonse. Zopindulitsa kwambiri izi pamodzi zimakupatsani mphamvu ndi thanzi tsiku lonse.
8. Mpunga
Mpunga uli ndi potaziyamu ndi chakudya. Lili ndi vitamini B6, yomwe imayambitsa kupanga hormone yokondweretsa yotchedwa serotonin. Ndiponso, mpunga umathandiza kuchepetsa mlingo wa cholesterol m'magazi. Mpunga uli ndi makilogalamu 37-48, 2 magalamu a chakudya ndipo alibe mafuta. Ichi ndi mankhwala othandiza kwambiri pa zakudya za anthu.
9. Lemon
Ali ndi vitamini C wambiri - imodzi mwa antioxidants yabwino kwambiri. Lemu ili ndi zakudya zochepa kwambiri, mulibe mafuta ndi zakudya.
Langizo: Onjezerani madzi a mandimu m'malo mwa viniga mu saladi. Ndimomwemonso atsogoleri a dziko lapansi. Zimatsimikizirika kuti kukoma kwa mbale kumakhala kwodzaza kwambiri pamene phindu la mankhwalawa likusungidwa.
10. Banana
Kambewu kamene kali ndi 467 g ya potaziyamu, yomwe ndi yofunikira kuti thanzi ndi mtima zikhale bwino. Zipatsozi zimachepetsa kuthamanga kwa magazi ndipo zimachokera ku zida zapachilengedwe - zomwe zimateteza matenda a mtima. Nthomba zimachepetsa chilengedwe cha acidic, kotero zimakhala zothandiza makamaka pochizira kupweteka kwa mtima. Nthomba sizimayambitsa matenda. Angaperekedwe ngakhale kwa ana aang'ono kwambiri.
11. Anyezi
Iye ali wolemera mu imodzi ya flavonoids yamphamvu kwambiri - kuertsitinom. Malingana ndi kafukufuku wobwereza, anyezi akhoza kuchepetsa mwayi wa khansa. Bulu limodzi lamkati lili ndi makilogalamu 60, magalamu atatu a chakudya ndipo alibe mafuta.
Langizo: Makamaka zothandiza zimadulidwa anyezi. Kupewa kukhumudwa ndi diso pamene kudula - kuwonjezera mafuta pang'ono a anyezi. Mukhoza kugogoda ndi mpunga ndi masamba ena. Pozimitsa, zimathandiza kuti anyezi asungidwe.
12. Atitchoku
Mbewu iyi ili ndi silymarin, antioxidant yomwe imachepetsa chiopsezo cha khansara ya khungu, komanso mapulogalamu a cellulose, omwe amachititsa kuti muyezo wa kolesterolini ukhale m'magazi. Akotike imodzi (kukula kwake pakati) imakhala ndi ma calories 60, magalamu 7 a chakudya komanso mafuta.
Langizo: Artichokes ayenera kuphikidwa kwa mphindi 30-40. Kumapeto kwa kuphika, madzi amchere amatha kuwonjezeredwa.
13. Broccoli
Broccoli imakhala ndi indole-3-methanol ndi sulforaphane - izi zimatetezera ku khansa ya m'mawere. Komanso mumapangidwe ake muli vitamini C ndi beta-carotene. Chikho chimodzi cha broccoli chili ndi makilogalamu 25, mapuloteni 3 g ndipo alibe mafuta.
Langizo: Onjezerani madzi a mandimu atsopano kuti mulawe.
14. Sipinachi
Lutein, zeaxanthin ndi carotenoids zomwe zili mmenemo, zimateteza retina kuti asadwale, zomwe zimayambitsa vuto la masomphenya ndi zaka. Gulu la sipinachi liri ndi ma calories 7, 1 g ya chakudya ndi 0 g mafuta.
Langizo: Onjezerani masamba a sipinachi ku mbale iliyonse ndi mafuta pang'ono ndi adyo.
15. Peking kabichi
Ali ndi mankhwala - brasinin, omwe amateteza khansa ya m'mawere, komanso indole, zomwe zimachepetsa mlingo wa estrogen mu thupi la munthu. Ntchito imodzi imakhala ndi magalamu 158 a calcium, makilogalamu 20, magalamu 3 a chakudya ndi 0 magalamu a mafuta.
Langizo: Dulani mandimu yoyera zimayambira, yikani mafuta a azitona ndi adyo ndikukhala ngati mbale kumbali.
16. Mbewu zofota
Zili ndi vitamini C kwambiri ndi beta-carotene - mavitamini awiri otchuka komanso antioxidants. Katumiki wina ali ndi makilogalamu 80, 6 magalamu a chakudya ndi 1 gramu ya mafuta.
Langizo: Musataya mbewu - chotsani pachimake, kenako yophika mpaka kuphika. Sakani sinamoni pamwamba.
17. Garlic
Sulfure ndi gawo la mankhwalawa ndipo amapereka kukoma kokha. Garlic ndi imodzi mwa zakudya zofunika kwambiri m'thupi la munthu, imachepetsa cholesterol choopsa m'magazi, imachepetsa kuthamanga kwa magazi ndipo imathandiza kuchepetsa chiopsezo cha khansa ya m'mimba ndi m'mimba. Garlic ili ndi ma calories 4, 0 magalamu a mafuta, 0 g wa chakudya.
18. Magulu a tirigu
Supuni imodzi ya mankhwalawa ili ndi 7% ya magnesium yomwe imafunikika tsiku ndi tsiku, yomwe imateteza mitsempha ya minofu ndi matenda okhudzana ndi mtima. Tirigu ndi gwero la vitamini E. Vitamini limodzi la tirigu lili ndi makilogalamu 27, 1 g wa chakudya ndi 0 g mafuta.
Langizo: Onjezani nyongolosi ya tirigu mu yogurt ndi chipatso. Kotero inu mumawonjezera ntchito zawo nthawizina.
19. Lentils
Lili ndi malaoflavones, omwe amachepetsa chiopsezo cha khansa, ndi mapulogalamu a cellulose, omwe amathandiza kuti moyo ukhale wathanzi. Lenti imodzi yokhala ndi makilogalamu 115, 8 g mapuloteni, 0 g mafuta. Ubwino wa mphodza pazinthu zina ndizoti mafinya amakhalabe pambuyo pa chithandizo cha kutentha.
Langizo: Lentil ndi yabwino kwa inu, ngati cholinga cha zakudya ndi mapuloteni opindulitsa.
20. Walnuts
Kafukufuku amasonyeza kuti walnuts ali ndi mafuta osatsitsika okha ndipo amatha kuchepetsa matenda a mtima ndi 20%. Mmodzi wa walnuts ali ndi makilogalamu 166, 17 g mafuta, 2 g wa fiber.
Langizo: Tengani thumba limodzi la mtedza mu thumba kapena thumba kuti muteteze mapuloteni pambuyo pa ntchito kapena kukwaniritsa njala yanu musadye chakudya chamadzulo.
21. nyemba
Mu nyemba imodzi mwa nyemba muli ndi 25% ya mapuloteni a tsiku ndi tsiku, komanso zofunika kumoyo wa folic acid, zomwe zimachepetsa chiopsezo cha matenda a mtima ndi abambo obongoka. Nyemba zochuluka zili ndi makilogalamu 103, 1 g mafuta, 6 g wa fiber.
22. Mpunga
Anthu ambiri amapewa kugwiritsa ntchito makapu, poganiza kuti ntchito yawo idzapangitsa kulemera kwambiri. Zakudya zamadzimadzi ndi zofunika kuti mukhale ndi mphamvu. Mu mpunga wofiira ndi mkate uli ndi makoswe ambiri omwe amathandiza kuchepetsa mpweya wa cholesterol ndi chiopsezo cha matenda a mtima, kansa ya m'matumbo ndi matumbo, kumathandiza kupewa matenda, shuga ndi kunenepa kwambiri. Matenda a zakudya ndi ofunika kwambiri kuti ntchito ya m'mimba ikhale yogwira ntchito. Ndipotu, kwa zaka zambiri zakhala "waulesi" kwambiri.
23. Ndine nkhuku
Ndicho chitsimikizo chabwino kwambiri cha mapuloteni ndi lutein, omwe amagwirizana kwambiri ndi maso abwino. Mazira amaletsa mapangidwe a thrombi, potero amachepetsa chiopsezo cha kupwetekedwa ndi matenda a mtima. Phunziro latsopano limasonyeza kuti kugwiritsa ntchito mazira 6 pa sabata kumachepetsa chiopsezo cha khansa ya m'mawere ndi 44%.
Masiku ano, anthu odwala zakudya amanena kuti mazira 1-2 pa tsiku sangawonjezere mafuta a kolesterolini, chifukwa thupi limapanga mafuta odzaza. Simukuwonjezera kuchuluka kwa mafuta m'thupi mwa kudya mazira khumi ndi awiri, ngakhale kuti n'zosamveka kugwiritsa ntchito mlingo waukulu wa mankhwalawa panthawi imodzi.
24. Nkhuku
Nkhuku yophika ikhoza kudziwika kuti ndi yopindulitsa kwambiri m'thupi la anthu. Iyi ndiyo nyama yathanzi kwambiri - ili ndi mafuta ochepa (pambuyo pochotsa khungu). Nkhuku yambiri imakhala ndi mapuloteni ndipo imateteza kufooka kwa mafupa. Ndicho chitsimikizo cha selenium, chomwe chimateteza thupi ku khansara, chiri ndi mavitamini a gulu B, omwe amachulukitsa malo osungira mphamvu ndikupangitsa ubongo kugwira bwino ntchito.
25. Live yogurt
Mabakiteriya mu yogurt amaletsa matenda osiyanasiyana, ndipo calcium yomwe ili mkati imalimbitsa mafupa. Mbatata imodzi ili ndi makilogalamu 155, magalamu 4 a mafuta, 0 g wa fiber.
26. mkaka wa ng'ombe
Riboflavin (vitamini B1) yomwe ili mkati mwake, ndikofunika kuti masomphenya abwino, ndipo vitamini A imathandiza kuteteza chilengedwe ndi matenda. Kuwonjezera pamenepo, mkaka uli ndi calcium ndi vitamini D. Woperekera umodzi uli ndi ma calories 86, 0 g mafuta, 0 g wa fiber.
27. Nsomba za Nsomba
Iwo ali ndi vitamini B12 (omwe amathandiza ntchito za mitsempha ndi malingaliro), komanso chitsulo, magnesium ndi potassium. 150 g of shellfish ali ndi makilogalamu 126-146, 2-4 magalamu a mafuta ndipo alibe zitsulo.
28. Nsomba
Nsomba, makamaka kuchokera m'nyanja yozizira (salimoni, mackerel, tuna), ndilo gwero lalikulu la omega-3 unsaturated mafuta acids. Amachepetsa chiopsezo cha matenda a mtima. 150 magalamu a nsomba ali ndi makilogalamu 127, 4 magalamu a mafuta, 0 g wa mchere.
29. Nkhanu
Ndizofunika kwambiri za vitamini B12 ndi zinc. Mu magalamu 150 a nkhanu nyama ili ndi makilogalamu 84, 1 gramu ya mafuta, 0 g wa fiber.