Izvo iwe nemhuri yako munofanira kuidya kuti muchengetedze muviri wenyu
Imwe yenzira dzakanakisisa dzokuti urambe uine hutano ndeyokusarudza zvokudya zvakawanda kuti uwedzere muviri wako. Kudya hutano hwakanaka, antioxidant-fuma yakawanda yakadai sezvibereko nemiriwo, zviyo zvakakwana, uye mapuroteni anonda zvakakosha chikamu chinokosha chekuchengetedza hutano hwakanaka hwehutano hwemasunungura kuti hudzivirire hutachiona nehutano.
Kunyange zvazvo pasina chikafu chechirivha chechivharo chechirwere chemajoni chemuviri, pano pane zvimwe zvekudya zvemasikati zvaunofanira kuisa mune zvekudya kwako, kunyanya kana uchienda kunotonhora uye nguva yemvura.
Garlic
Zvidzidzo zvakasiyana-siyana zvakaratidza kuti gorosi ine antibacterial uye antiviraire yemiti. Yakaratidzwa kukurudzira kugadzirwa kwemasero matsvuku eropa, uye inogona kuita se antioxidant mumuviri.
Kid-friendly Serving Idea
Isa zvakawanda zvegarisi mukoko yekudya mutsva kuti ubatsire kana kubvisa zvirwere zvinotonhora uye zvirwere. Isa imwe gorosi yakagadzirwa muSirian-style salad inogadzirwa nemakucumber, tomato, uye feta cheese.
Mushroom
Mbeu inogona kunge iri nhumbi yakasimba pakuchengetedza kupisa, furu, nezvimwe zvirwere. Zvidzidzo pamhuka zvakaratidza kuti mushwa akadai shitake, maitake, uye reishi vane antiviral, antibacterial, uye anti-tumor effects.
Kid-Friendly Serving Idea
Gadzirai dzimwe shitake mushroom uye muvamedze mune imwe miso soup.,
Zvitsvuku-Mavara Mavara
Carotenoids yakadai se beta carotene inokosha inorwisa antioxidants inobatsira mukudzivirira muviri. Carotenoids iripo inenge yakajeka yemajena, maaramondi uye miriwo miriwo. Zvakakosha kuwana mhando dzakasiyana dzemirau yakasiyana-siyana nokuti mhando dzakasiyana dze carotenoids dzinofungidzirwa kushanda pamwe kusimbisa muviri wemuviri.
"Mavara ndiyo kadhi yokukoka ye carotenoids," anodaro Dr. Katz. "Iwe unoda kuedza kukudziridza chikwereti - gamuchira zvakawanda zvemarudzi akasiyana-siyana sezvaungagona."
Nuts
Aya mahofisi emaprotheni-packed of vitamine nemaminerare akafuma mune antioxidants yakadai se vitamini E, omega 3 fatty acids, uye zinc. Dzidzo dzakaratidza kubatana pakati pekudya nutswe uye hutano hwakabatsiro zvakadai sehuwandu hushoma hwezvirwere zvisingaperi.
Kid-Friendly Serving Idea
Itai zvimwe zvose-chaiwo yakachena muti muti muhomwe yegorosi yose kana celery kana apuro kune antioxidant-rich snack.
Zviyo
Micheka yakawanda inowedzera mavitamini C uye bioflavonoids, phytochemicals inowanikwa mumichero nemiriwo inogona kushandiswa se antioxidants uye kudzivirira kukuvara kumasero.
Imwe mukombe wewaini yakasvibhenta ine mazana 100 mg eVitamin C, iyo inenge yakawanda sekapu yejusi rearangi. Mucheka wakasviba akadai se blueberries anonyanya kukwirira mu bioflavonoids. Kuti hutachiona hune hutachiona hwakakosha, shandisa ndiro yakasanganiswa nemakroberi kwete pane imwe chete.
Kid-Friendly Serving Idea
Ita yummy berry smoothie.
Hove
Omega 3 fatty acids nemamwe mafuta ane utano anobatsira kuwedzera basa remasero machena eropa. Vanogonawo kuita basa rinokosha mukugadzirwa kwemakemikari anodzora utachiona mumuviri uye anobatsira kuchengetedza muviri kubva pakuparara kubva kune-kuitika kune zvirwere. "Omega 3 fatty acids ine immune modulators," anodaro Dr. Katz.
Chinhu chimwe chete chokuchengeta mupfungwa pakusarudza hove: Vakadzi vane pamuviri nevana vaduku vanofanira kudzivirira hove ye mercury yakadai saMambo Mackerel, Tilefish, Shark, uye Swordfish. Ona US Environmental Protection Agency uye US Food and Drug Administration iyo peji ye mercury muhove.
"Vana, sekukura kwevanhu vakuru, havana kukwana mu omega 3 fatty acids," anodaro Dr. Katz. Nzira yakanakisisa yekuwana omega 3 fatty acids ndeyokudya hove dzakawanda dzakadai se tuna, salmon, uye mackerel. Rimwe tsime rakanaka krill mafuta capsules.
Mamwe mavambo e omega 3 fatty acid: Flax mbeu, mafuta efikisi, uye walnuts.
Kid-Friendly Serving Idea
Wedzera zvipembenene zvishomanana zveflakisi mafuta kune an antioxidant-rich berry smoothie kana kuti uite yogurt yakakwana nemabriji matsva, granola, nekusasa kwehunuts kumusoro.
Chocolate
Heano mamwe mashoko anofadza kune vanoda chokoleti kwose kwenyika: Kocoa zvokudya zvinodzivirira zvirwere. "Kocoo inogadziriswa antioxidant," anodaro Dr. Katz. Chero bedzi iwe uchichengeta shuga uye mafuta kusvika zvishoma, cocoa isina kunyorera, uye cocoa powdha inogona kuita basa muhutano hwehutano hwemagunha. Zvidzidzo zvakaratidza kuti kushandiswa kwekodha nguva dzose kunogona kuderedza chirwere chemwoyo chekuisa njodzi, kubatsira kubvisa zvakanaka cholesterol, uye zvichida kuchinja mutezo weropa kukanganisa kune vanhu vane chirwere cheshuga.
Kid-Friendly Serving Idea
Iva nekakiti ye chocolate yakatsva yakaitwa nekocoa powder, yakaderedzwa-mukaka wemafuta, uye zvishoma zveshuga yakasvibirira.
Yogurt
Dzidzo dzakaratidza kuti tsika dzakararama mu yogurt dzakadai se lactobacillus dzinogona kuchengetedza chirwere chepachimara chinorwisana nezvirwere zvepachiviri uye kuwedzera kukurira zvirwere zvinopinda mumuviri zvakadai sehutachiona uye kunyange kanha. Uye iyo inobatsira inogara mitambo mu yogurt yakadai se lactobacillus acidophilus inogona kubatsira kudzivirira kutonhora nezvimwe zvirwere.
Paunosarudza yogurt, enda kuchiGiriki. Rimwe kushumira rinogona kuva nemafuta emaprotheni makumi matatu, ayo maviri kusvika katatu muyero mu yogurt nguva dzose, uye yakaderera mune shuga uye izere ne calcium.
Kid-Friendly Serving Idea
Spoon imwe yogurt yakananga mumudziyo nemabriji uye uchizora uchi pamusoro payo kuitira kuti zviratidzo zvekudzivirira muviri zvirambe zvichiwedzerwa uye zvinogadziriswa nejugurt nemafuta matsva, granola nekusaswa kwevungu kumusoro.
Persimmons
Kuratidza kuratidza nguva yakanaka, zvibereko izvi zvinonaka zvinoita kuti zvioneke zvakanaka pakunaya kwechando uye nguva yezvirwere. Persimmons akazara mavithamini A uye C, izvo zvinokosha pakuzvidzivirira kwezvirwere. Chimwe chete chinyorwa persimmon chinenge hafu yezvokurudziro zvezuva nezuva zvevhitamini A, iyo yakaratidzwa kuti inotora basa rinokosha mukugadzirisa masero ezvirwere.
Mamwe makuru makuru emuvhitamini A: Mazungu, mbatata, butternut squash, sipinashi
Mamwe makuru makuru e vitamini C: Strawberries, papaya, kiwi, cantaloupe, oranges
Kid-Friendly Serving Idea
Vana vanoda mukana wakanaka. Cheka dzimwe pisimoni, strawberries, uye kiwi kana zvimwe zvibereko uye uronga pakaputi mukunakidza, kunofadza kuratidza.
Nyuchi, Zvokudya Zvokudya
Zvokudya zvakakwirira mumapuroteni, zvakadai sezvipfuwo zvakakomba uye huku, zvinokwirira muzinc - mineral inowedzera kubudiswa kwemasero machena uye T-seli, dzinorwisa utachiona.
Mamwe makuru makuru eincincheni: Oysters, nuts, mbeu yakasimbiswa, nyemba
Kid-Friendly Serving Idea
Simmer zvimwe chibage yemuvhu kana muto kana minestrone soup nokuda kwechirwere chemwoyo chemajinga e-immune system-kukura antioxidants.