Kenza zvigadzirwa zvichakubatsira yekuzvidzivirira zvirwere. Ndezvipi zvekudya zvichakubatsira kudzivisa kenza?

Kenza - chinokosha uye kwazvo zvirwere zvakaoma kurapa kunyange ose yazvino uye gadziriro. Kana ichi pangozi, pasina anosara. Kana uchida kuderedza ndingangokuvara panowanikwa chirwere ichi muzvinyorwa vezvokurapa yavo, kuteerera zvokudya pamusoro kenza, vanofanirwa kuverengerwa mukati kudya muupenyu neutano hwakanaka uye tichishingaira kupinda vakwegura.

Kudya zvinovaka muviri - kiyi utano

Vekare vakati kuti "uri - ndizvo iwe udye." Zvinosuruvarisa simba murume ano kashoma anogona kunzi vakakwana. Kazhinji aripo Semi-dzapedza zvigadzirwa, zviri chaizvoizvo akazara chakagadzirwa madhayi uye carcinogens, uyewo zvakawanda shuga, furawa zvigadzirwa, frankfurters uye Sausages - izvi zvose kunokanganisa utano zvavo. Wedzera izvi varombo ezvinhu mumaguta uye tinyanye kunetseka kumabasa. Hazvishamisi kuti vanachiremba vakawanda munyika kuisa varwere chirwere "kenza." Kazhinji, zvokudya pamusoro kenza - ndiye akakodzera Muterere chisingazivi ane chero dzinodhura cup ingredients. Mukupesana, vose nezvirongo zvavo zvinhu zviri nyore uye anobatsira, kunyanya muriwo uye hanyanisi, Citrus zvibereko, michero uye zvimwe zvibereko, bhinzi, nzungu, uye mamwe zvinonhuwira. Ona zvimwe zvigadzirwa kuti kenza chichange dzakanyorwa gare gare pasi. Zvinokurudzirwa zvikuru kuti kuvabatanidzira yenyu mazuva ose zvokudya.

Chii chinonzi chikafu antioxidant?

Chokutanga, ngationei kuti chii antioxidants. Ava chaiyo zvinhu anogona kunetesa oxidation pezvakaitwa mumuviri, vanogona kuva dzinongoitika kana chakaita zvokugadzirwa mavambo. Zvakanaka kana kutsigira izvi masero mumuviri yedu kunobva zvokudya. Masayendisiti aidzidzisa zvekudya zvakawanda (michero, michero, bota, etc.), vakasvika pakugumisa kuti vazhinji anobatsira antioxidants zviri zvinotevera masangano, muri zvibereko antioxidants pamusoro kenza:

• bhinzi, kusanganisira dzvuku;
• mhuka uye mubindu the currant, dema uye tsvuku;
• cranberries;
• mahabhurosi, mastrawberry uye dzimwe tsvuku michero;
• maapuro;
• Cherry, puramu;
• nzungu uye waoma michero;
• nechipo mizambiringa yakabva kumwe;
• apuro mhando "Gala", "Smith", "Delicious";
• madomasi;
• girini tii.

Tichifunga kuti kwakajairika antioxidants zvinosanganisira mavhitaminzi C uye E, provitamin A, lycopene, flavonoids, tannins uye anthocyanins (iyi inongova fuma kuti akapfuma tsvuku michero), unogona kusanganisira zvaunodya zvokudya pamusoro kenza kuitika akati zvinhu. Somuenzaniso, tose tinoziva kuti yakawanda vhitamini C rine ndimu, orenji, acai mukapabheri, vhitamini E aripo ari kare ataurwa mizambiringa yakabva kumwe, uye aifarira-vhitamini A - mune makerotsi.

Ndezvipi zvekudya pamusoro kenza, unogona kusanganisira rako zuva zvokudya?

Chokwadi, paavhareji Russian havangagoni kuwana mari gore zvose kuuya patafura yakachena mastrawberry, mahabhurosi, acai michero uye zvimwe zvigadzirwa nekaupenyu zvinodhura. Asi mazita anobatsira zvinoumba zvokudya haringorevi mazita ambotaurwa, sebhanditiwo makabheji rine zvinovaka muviri kuti adzikatidza nezvebasa majini kuti kutsamwisa chidzoke kenza. Mamwe anobatsira uye iripo zvikuru zvigadzirwa kuti kenza anogona kuwanikwa yegore chero Supermarket:

• Garlic nehanyanisi - vakawanda zvine anticancer mumiririri uye kuwedzera kutapata;
• madomasi, tsvuku pepper - ine lycopene; By munzira, madomasi inogona kudyiwa uye vakabika, kurapwa akanga rakapotsa hapana sei avo anobatsira ehupfumi;
• Lemons uye chero iripo muchero - vhitamini C;
• Ginger (manyoro, akaomeswa, weupfu) uye turmeric - nezvinoshandiswa kuti vazhinji vedu raisafanira kuteerera, yekudyidzana kunoderedza kuzvimba mumuviri uye kunetesa kukura anomera;
• chero bhinzi - chete zvinokosha zvigadzirwa kuti kudzivirira kenza yemazamu, ane yakawanda anobatsira mapuroteni.

Nekuisa zvinhu izvi mundiro, iwe Siyanisai zvaunodya uye kushandisa chinobudirira kudzivirira chirwere.

Ndezvipi zvokudya kudzivirira kenza yemazamu?

Zvinosuruvarisa munhu akaipa nebundu kunokanganisa mammary shwanu, rinowanikwa muna mumwe gumi vakadzi. zvazvingava izvi dzinosiyana-siyana zvichienderana nenzvimbo yacho dzokugara, asi paavhareji kukosha uye inosuruvarisa Nhamba akakodzera kuti Russia, uye nokuda America, uye South Asia. Muchiitiko chino, kunyanya pangozi vakadzi pamusoro makore 65, uyewo vaya vane hama pedyo vanotambura nechirwere ichi. kukosha muzvidzivirire iyi kunokosha, haufaniri kusanganisira fungazve zvaunodya kusanganisira zvimwe zvokudya pamusoro kenza yemazamu. Ipi? Aya ndiwo mazita:

• kufanana turmeric - nezvinoshandiswa uyu "Yellow Ginger" - akaziva zvinoreva kuti kudzivirira kenza, kusanganisira kenza yemazamu;
• anobatsira uye blueberries - rine refu mari flavonoids, izvo kuderedza mukana wokuti chirwere;
• nemadomasi haizorambi kuva zvekumwe yekotapeya vapfumi zvinhu, kunyanya lycopene uye oleic acid, wakawanirwa kuti muviri;
• KweBrussels inomera konifurawa, broccoli - ane zvinhu kuti kutadzisa kukura kenza;
• nezvimwe zvigadzirwa, vakamira murindi zamu utano, anogona kunzi sipinachi, gariki, girini tii, bhuratifuru, Cherry, kelp uye artichokes.

Chokwadi, yokupedzisira anogona kuwanikwa ose amatura, asi makabheji, madomasi, gariki uye turmeric vari chisingakoshi zvakakwana, uye blueberries mumwaka, yakawanda kukura musango. Pazvese, regai kuva simbe uye pachinzvimbo Semi-apera zvigadzirwa kubika utano uye zvinonaka zvokudya.

Popular zvinyorwa uye mabhuku pamusoro zvigadzirwa kuti kudzivirira kukura kenza

Rishar Belivo, "Zvokudya pamusoro kenza" - bhuku, munguva pfupi akava Bestseller munyika dzakawanda pasi pose. Saka, munyori, chiremba nokurovedza, akapedza wandei kuongorora nekusimba kuti zvimwe zvokudya, kazhinji zvirimwa mavambo, unogona kuderedza ngozi kenza uye anononoka bundu kukura. Saka, chiremba anoti nezvenzvimbo ellagic acid, izvo akawanda zviri kare kutaurwa mahabhurosi, mastrawberry, nzungu, kunyanya fruit, hazelnuts, pecans. Zvawanyora zvinosanganisira Cherry, michero rutema blackberries, blueberries uye blackberries, uye cranberries, sinamoni uye chocolate yakakwirira Cocoa kugutsikana, rima. Zvisinei, chokwadi, munhu wose ane hanya utano hwake, asingadi kukuvadzwa kuverenga basa iri, dzinoti zvinhu izvi vari mubhuku pamusoro kenza kupfuura kamwe uye anotaurwa nevamwe vanachiremba. Vanhuwo chinhu ndechokuti nokuti kudzivirira namamota yaunofanira Siyanisai zvokudya vakawanda miriwo, akapfuma mavhitaminzi A, C uye E, lycopene, flavonoids uye zvimwe zvinhu, izvo isu zvawanyora ndima pamusoro.

Selenium pamusoro kenza

Selenium - inokosha aitodada chicherwa kuti zvinokosha kuti muviri yedu. Pasina izvozvo, ayodhini uye vhitamini E iri havaratidzi yokuita zvinoitwa masero, kushayikwa anogona kukonzera thyroid chirwere, rokuzvidzivirira kwokushanda, chiropa chirwere, kupererwa neropa uye nevamwe. Ndokusaka zvichikosha kuti kudzikamisa kuishaya. Panyaya kenza, kuti selenium inoita basa rinokosha mukudzivirira ravo. Saka, ndiko antioxidant simba kuti inobatsira kusimbisa zvirwere, uye ayo irreplaceable basa kudzivirirwa uye kurapwa kenza yeprostate nevanhu uye kenza yemazamu kuvakadzi. Zvinosuruvarisa muRussia dzinenge dzose mugari isina fuma, chiri nei zvichikosha chaizvo kuti kuzadza izvozvo, akatora vhitamini zvivako, kana kudya zvokudya zvine selenium. Kenza uye zvimwe namamota, chinhu ichi umire pamusoro gumi inokosha uye zvakakodzera.

Ine selenium?

Heino mazita anowanika zvekudya akapfuma selenium:

• chiropa ichi, mazai, dombo munyu;
• zvomugungwa, kunyanya herring;
• uyewo ari pamazita inogona kusashanda uye zvakakwana zvekumwe zvomugungwa: magakanje, shrimps, lobsters uye crayfish;
• zvikuru selenium zvinosanganisira gorosi bran, chibage, mbeu sunflower, nzungu uye mbiriso Brewer vake;
• uyewo madomasi, howa uye negariki.

Vhura chero chigadzirwa kana kuzopindazve zvaunodya saka iwe nechokwadi pachako anobudirira kudzivirira marudzi akawanda kenza.

The yakanakisisa zvokudya nokuda Kudzivirira kenza

mazita All dzakanyorwa munyaya ino, zvisinei kutadzisa panowanikwa marudzi akawanda kenza. Asi pane zvinhu uye vatungamiriri. Chokwadi, avo kushandiswa muupenyu zvokudya hazvirevi kupa vimbiso mhedziso kudzivirira kenza, asi yekudyidzana akazoita ndingangokuvara panowanikwa nechirwere ichi vari uchinyora zvokurapa. Heinoi zvawanyora:

• makabheji - chero, asi kunyanya broccoli uye kweBrussels. kushandiswa kwaro zvokudya yekudyidzana akazoita panowanikwa kenza muura ;
• soyabhinzi - ndizvo chaizvo kuti kudzivirira kenza yeprostate;
• nzungu, sezvamakaropafadzwa vatungamiri vari fruit;
• hove - tsime polyunsaturated mafuta acids, kushaya inotungamira nokuvhiringidzirwa lipid muviri, izvo zvinozoita kunokonzera mikana yakawanda mota inotungamirwa;
• madomasi - ari chigadzirwa pamatunhu ari lycopene, riri kurwisana nezvirwere zvakawanda kenza;
• Howa, kunyanya zvekumwe kwatiri, Japanese: Shiitake, Maitake, Reishi nevamwe. Senzira zvinhu vanokwanisa kudzivisa basa kunyange kare kuumbwa kenza masero ;
• matope - ane chinobatsira ayodhini, selenium, uye boka zvimwe zvinhu zvinodiwa nomuviri;
• Ginger - inodzivirira rwatata uye anowedzera zvinonyatsorehwa kutapata;
• Rine zvakafanana zvivako nehanyanisi.

Rinogumisa pamazita tii, kunyanya matema. The chete chinhu unofanira kuinwa pasina shuga uye brewed zvakanaka uye zvakarurama maererano nemirayiridzo. Chisingakonzerwi kufashaira mvura, kuomerera panguva iyoyo kwemaminitsi 5.

Summary uye Akaafungisisa

Aongorora ino, unogona kugumisa kuti zvokudya pamusoro kenza vari kuitwa zvinhu zvakadai sekuimba muriwo mavambo. Izvi hazvishamisi, nokuti maari unogona kuwana zvakafanira mavhitaminzi, acids uye zvicherwa. Panzvimbo yechipiri kukurumbira - hove uye zvomugungwa, akavonga zvose zviri polyunsaturated mafuta acids. Bvumiranai, zvokudya zvakanaka, kusanganisira Anti kenza, achaita mutengo mhuri zvisina aidhura pane tafura, izvo zvakawanda Semi-dzapedza zvigadzirwa, salami uye Sausages, chingwa chichena uye Pasta kubva chena furawa. The chikuru ndechokuti kunzwisisa kuti zvaunodya zvakananga kunokanganisa mamiriro ezvinhu muviri. Kudya kwakakodzera kuchakupa mukana wokurarama refu uye kuva noutano hwakanaka kwete chete kenza asiwo vamwe zvirwere.