Kubatsira kwemiriwo nemichero maererano nemavara avo

Kubatsira kwemiriwo nemichero maererano nemavara avo

Ruvara rutsvuku

Zvokudya zvezvirimwa zvitsvuku zvine carotenoids, iyo inopesana nekuputika, antioxidant, uye immune-boosting uye inowanikwa mumabriji, strawberries, cherries, tsvuku tsvuku, manwiwa, uye maapuro.

ruvara rweyero

Yellow miriwo zvokudya zvine bromelain, lutein, faibha uye akapfuma antioxidants, izvo zvinopa pfungwa satiation uye kutsigira kufamba kwegadziriro digestive, uye anowanikwa ginger, pineapple, yellow mhiripiri, mbatatisi, chibage kernels.

Ruvara orenji

Zvikafu zvechirimwa zveruvara rweOrange zvine alpha-carotene, bioflavonoids, beta-carotene, izvo zvinobatsira pakuzvara, maziso nezviratidzo zvefivha nekuenda kumwedzi.Zvinodzivirira kubva mumwaranzi inokuvadza uye zvinowanikwa mumanhanga, mapichisi, mbambaira, makarotsi, turmeric. .

Bhuruu/Pepuru

Bhuruu uye violet chirimwa chikafu chine anthocyanins, flavonoids, procyanidins, quercetin, kaempferol, uye hydroxy acids, izvo zvese zvinovandudza cognition, hutano hwemoyo, kudzivirira chirwere cheshuga, kuderedza njodzi yechirwere cheAlzheimer pamwe nekusimbisa mapfupa uye anowanikwa mumabheriri, mablackberries. , mazambiringa matema, fig.

ruvara rwegirini

Zvokudya zvemuriwo zvakasvibira zvine makatechini, isoflavones, folate, uye chlorophyll, izvo zvinononotsa kuchembera.Zvinobatsira mwoyo nekuda kwezvakanaka zvinodzivirira antioxidant.Zvinowanikwa mukiwis, avocado, green beet, pizi, green beans, uye okra.

chena/ruvara rwebrown

Zvikafu zvichena uye zvebrown zvirimwa zvine lysine, kaempferol, uye quercetin izvo zvinorwisa kuzvimba, antioxidant, anti-inflammatory uye inowanikwa mugariki, hanyanisi, howa, uye radishes.

Maererano nenyanzvi dzekudya, phytonutrients inobatsira kudzivirira zvirwere zvakawanda uye kuchengetedza hutano hwakanaka chete kana inotorwa nezvimwe zvinovaka muviri zvakadai sefiber, minerals uye mavitamini.