Mkaka
Ichi ndi chinthu choyamba chimene munthu amalandira pakubalidwa. Mkaka wa amayi ndi wofunika kwambiri kuti ukhale wathanzi komanso kukula kwa mwanayo. Ndipo zonse chifukwa zimakhala ndi khungu, mafupa, tsitsi ndi misomali yoyenera - mapuloteni omwe amalimbikitsa kukula ndi kukonzanso. Chigawo chachiwiri chomwe chili mu mkaka ndi amino acid, zomwe zimathandiza kuchepetsa chimbudzi, komanso zimapangitsa kuti minofu isinthe. Komabe, madokotala akulangiza kugwiritsa ntchito mkaka ndi mafuta ochepa, kuti cholesterol chisamere kapena palibe vuto lolemera kwambiri. Mkaka uyenera kukhala wachilengedwe, osati mavitamini.
Kefir
Lili ndi zinthu zomwezo monga mkaka. Komabe, kuwonjezera pa iwo mu kefir pali mabakiteriya ambiri othandiza omwe amathandiza kuchepetsa chimbudzi ndikufulumizitsa kagayidwe kameneka. Izi ndi zofunika kwambiri kwa iwo amene akufuna kukhala okhazikika kapena kulota kulemera. Koma, ngati muli ndi vuto la m'mimba (mwachitsanzo, mkulu wa acidity), yesetsani kugwiritsa ntchito yogurt. Malinga ndi akatswiri, kashiamu imathandizira kwambiri madzulo, choncho imwani kefir musanagone.
Nyama ya nkhuku ndi kalulu
Nkhuku ndi kalulu zili ndi kale zotchedwa mapuloteni ndi amino acid, komanso kuwonjezera mavitamini a gulu B. Amapanga zakudya zamagetsi ndikuthandizira kuwonongeka kwa chakudya. Monga mukudziwira, zakudya zimakhala zotalika kwambiri ndipo zimakhala zovuta kuzimba ndi thupi, kotero othandizira kugawidwa kwawo adzalandiridwa. Kuonjezera apo, mavitamini a B amapanga ntchito ya mtima ndi minofu, zomwe zimapangitsa thupi kukhala labwino, ndi ife - zokongola kwambiri. Chakudya chabwino ndi nyama yophika.
Nsomba
Perekani zokonda cod ndi saumoni. Zili ndi omega-3, -6, zomwe zimatchedwa polyunsaturated mafuta acid. Khalani ndi antioxidant zotsatira; kulimbikitsanso maganizo komanso kuwongolera kayendedwe ka kayendetsedwe kake. Ngati mutayang'ana kulemera kwanu, khulupirirani kwambiri pa cod, ndizochepa mafuta.
Kaloti, kolifulawa, broccoli, beets
Zomera zonsezi zimakhala ndi beta-carotene, yomwe imapangitsa kuti khungu lisinthidwe ndipo imakonzanso masomphenya. Mwa zina, beta-carotene imatha kuchepetsa ukalamba. Matendawa ndi a beta-carotene, omwe timapeza kuchokera ku chakudya, mofulumizitsa kwambiri m'matumbo kuposa momwe amapezeka mavitamini. Mitengo iyenera kudyedwa ngati yaiwisi, ngati pokhapokha ngati ali ndi zinthu zothandiza kwambiri.
Kiwi, citrus, chinanazi
Ndibwino kuti zipatsozi zizidyedwa mwatsopano, osati kutentha kapena kutetezedwa. Zomwe zili mkati mwazo ndi vitamini C. Zimapangitsa kuti thupi likhale ndi mphamvu, limachepetsetsa nkhawa, limapangitsa kuti liwonongeke, limapangitsa kuti zikhale ndi zitsulo (monga maapulo). Zakudyazi zimalimbikitsanso chitetezo cha mthupi, chomwe chili chofunika kwambiri nthawi yachisanu ndi yozizira. Kuwonjezera apo, chinanazi ndi chida chothandiza polimbana ndi kilogalamu yochuluka.
Mango
Zothandiza kwambiri komanso zodzala ndi zipatso. Lili ndi mavitamini a magulu A, B, C ndi amino acid. Mankhwala a magazi amatsitsimutsa, amagawanika bwino makapu. Pamodzi, zinthu zonse ndi mavitamini mu chipatso chokhwima zimathandiza kuchepetsa kulemera kwake ndikuthandizira kutulutsa minofu. Mango amathandiza pamaso, amathandiza ndi khungu la khungu, ARI, rhinitis. Chipatso chobiriwira chimakhazikitsa ntchito ya m'matumbo.
Cherry
Mabulosi okoma ndi owometsera si abwino kokha, komanso amathandiza. Lili ndi carotene, imene imachotsa poizoni kuchokera m'thupi ndikuwonjezera chitetezo chake. Kuphatikiza apo, pali vitamini C mu chitumbuwa, ndizovuta kwambiri kupanikizika. Ndiponso, chitumbuwa chimathandiza ndi matenda a mapapo, impso, kuchepa kwa magazi. Cherry imaonedwa kuti ndi chakudya chamagetsi. Zimathandizira kukonza chakudya ndi chimbudzi, kumachepetsa ludzu komanso zimakhala ndi zotsatira zowonongeka.
Mabulosi akuda
Mabulosi amtengo wapataliwa amapezeka nthawi zambiri pa tebulo lanu, chifukwa muli ma vitamini B ndi amino acid, komanso shuga ndi tocopherols. Mabulosi a Blackberry amadziwika bwino, amadzimadzi komanso amchere amchere, amathandiza kuwonjezera mphamvu ndi kusintha khungu. Mu mabulosi akuda, nambala yambiri ya bioflavonoids, yomwe ndi yabwino kwambiri ya antioxidants.
Dzungu
Lili ndi mchere wa potaziyamu, calcium, magnesium, iron, shuga, mavitamini C, B, B2, PP, mapuloteni, mapiritsi, komanso beta-carotene, zomwe zimalimbikitsa kukonzanso khungu. Mu dzungu palinso zinc, zomwe zimayambitsa hormone ya kukula. Choncho, nthawi zonse kugwiritsa ntchito dzungu kumapangitsa tsitsi ndi msomali kukula. Selenium, chinthu china chofunika kwambiri cha dzungu, chimachepetsa ukalamba, zimathandiza kuchepetsa kulemera, kuchotsa slags ndi poizoni kuchokera m'thupi. Dzungu ndivitamini E, yomwe, pamodzi ndi carotene, imachepetsa chiopsezo cha khansa.
Sea kale
Komanso ali ndi zinthu zothandiza kwambiri, mwachitsanzo, chomera collagen, amino acid, minerals (zinc, silicon, magnesium, sodium, potassium, calcium, manganese, selenium, iron, boron, copper, chromium). Amasunga madzi okwanira m'maselo, amakhala othandiza pa ntchito ya mtima, amachepetsa chimbudzi, amachepetsa msinkhu wokalamba, ndiwopseza kwambiri matenda a mtima, kunenepa kwambiri, matenda a shuga. Sea kale ndi kunja ntchito amachititsa maselo njira, kuyatsa makwinya, moisturizes khungu ndi kudzaza ndi mpweya, amachotsa kutupa ndi kukwiya, kumalimbikitsa kuchiritsa mabala ndi kuwotcha.
Mtedza
Mwina mungadabwe, koma mtedza ndi othandiza kwambiri, komanso zonse! Ndiwo magwero a mavitamini, minerals, mapuloteni, mafuta ofunikira. Ndi kugwiritsa ntchito tsiku ndi tsiku ndibwino kupewa matenda a mtima, matenda a shuga, masomphenya, kusintha kwa msambo. Ngati nthawi zambiri mumakhala ndi mphamvu, mphamvu ya thupi, nkhawa, nkhawa, mtedza ndi mankhwala abwino kwambiri.