Kubheja kwe zvigadzirwa zvemwaka inogara iri zano rakanaka. Izvi hazvingodzikisi chete mutengo webhasiki rekutenga mumamiriro ezvinhu akajairwa, asi zvakare zvinotibatsira kuwana chikafu chatinoda kutarisana nacho mwaka wega wega. Iwe unoda kuziva kuti ndezvipi izvo zvekudya zvekudonha zvekubhejera?
Munguva yematsutso, mazuva zvishoma nezvishoma anowedzera kunyorova uye kutonhora, izvo zvinotimanikidza kuchinja mukudya kwedu. Isu takazvipira kune zvimwe zvekudya zvine simba zvinopa chengetedza zvidziviriro zvedu. Zvokudya zvinobereka, pazviitiko zvakawanda, mavara ematsutso.
Tsvuku, orenji, brown... Iwo mavara ane mukurumbira wakawanda mubindu panguva ino yegore. Iwowo ndiwo mavara makuru ekusarudzwa kwedu kwekudya, ayo mabhenefiti atinogovana newe.
Dzungu
Digestive uye chiedza, inogona kudyiwa yakabikwa, yakabikwa, yakagochwa muchoto uye mumakirimu sezvakaratidzwa pamufananidzo. Ruvara rwayo rweorenji rwunoburitsa kuti muriwo uyu yakapfuma mu beta carotene, asi ichi handicho chega chinhu chine pundutso kuhutano hwedu icho muriwo uyu unotipa.
Muriwo uyu une vitamin yakawanda. Pamusoro pekuva sosi yakakosha yevhitamini A, yakapfuma mune mamwe maviri antioxidant mavitamini zvakadai seC uye E. Iinewo lycopene uye inotipa vhitamini B nemaminerari, pakati peiyo potassium, phosphorus, magnesium, iron uye zinc inomira.
Mbambaira
Chimwe chikafu cheorenji chakapfuma kwazvo mu beta-carotene ndiyo mbatatisi. Yakapfuma mumakhahydrates mapuroteni uye anokosha amino acids, kufanana ne methionine. Mukuwedzera, iyi tuber ine mavitamini akawanda kupfuura akawanda machubhu. Iyo ine vhitamini A yemukati inomira pachena, asi zvakare yakapfuma muvhitamini C, B6, B5, B1 uye B2.
rine rinenge kaviri fiber yezvokudya kupfuura mbatatisi uye, pasinei nekunaka kwayo kunotapira, ndeimwe yemiriwo mishoma ine yepakati glycemic index. Inogona kubikwa, yakagochwa, yakabikwa kana kudyiwa nenzira ye purees kana makeke anotapira.
Howa
Inogona kubikwa kana kugochwa uye kuita chikafu chinonaka chechidimbu. Kubatsira kwekudya kunosiyana zvichienderana nerudzi rwehowa, asi kazhinji ivo a yakanaka sosi ye antioxidants, mavhitaminzi eboka B, potassium, phosphorus uye mhangura, saka vane remineralizing properties.
Níscalos, chanterelles, San Jorge howa, senderuelas uye boletus ndezvimwe zvehuwa hwematsutso. Rangarira izvozvo Zvakanakisisa kuapedza ari manyoro. uye nguva dzose kubva kunzvimbo dzinozivikanwa sezvo vasiri vanhu vose vanoenda kuhowa vanofanira kunyatsohuziva.
Coles
MaBrussels anomera, makabheji, cauliflower, broccoli, romanesco… Vanopa zvicherwa (selenium, iron, calcium, magnesium uye potassium), folic acid uye mamwe mavhitaminzi eB, pamwe chete nemadhasi akakosha efiber.
Vanokurudzira maitiro ekudzivirira uye kudzivirira kubva kune zvirwere. Uye iwo akanakisa mbishi, akaviriswa, akabikwa kana sautéed sezviri mune izvi cauliflower uye chard recipe zvatakangopa. Kune nzira dzakawanda dzekudzibatanidza mumenyu yako, hazvibviri kufinhwa.
Bayas
Berry, kunyanya blueberries, kukurudzira kutenderera, kurwisa varicose mitsipa uye inonyanya kukosha munyaya dze cystitis. Izvo zvinodyiwa zvakasvibirira mumasaladhi kana neyoghurt, asi zvakare zvakabikwa zvishoma mujamu, kuchengetedza uye sosi.
Citrus
Yakapfuma mu vitamini C Michero yeCitrus inova mubatanidzwa mukuru kurwisa hutachiona uye nekudaro kudzivirira dzihwa, furu uye kuputika kwebronchitis zvakajairwa panguva ino. Ivo zvakare vanopa flavonoids, carotenoids, terpenes uye mamwe maantioxidant emakemikari anosimbisa mhedzisiro yevhitamini C.
Orange iri pakati pemichero yecitrus inonyanya kudyiwa. Orange inotipa vhitamini C uye 25% yefolic acid yatinoda zuva nezuva. Zvinokurudzirwa, hongu, kuidya yakakwana tora mukana we pectin, fiber inobatsira ye intestinal microbiota. Chimwe chinhu, chatisingatore mukana kana tachigadzira muto.
Iwe unowanzo batanidza izvi zvekudya zvekudonha patafura yako here? Unoda kudya kana kubika sei?