Zvokudya izvi zvinokupa simba uye zvinochengeta zvirwere kure

Zvokudya izvi zvinokupa simba uye zvinochengeta zvirwere kure

Tsvagiridzo yakaratidza kuti hutano hwekudya hunogona kuderedza njodzi yeBP, chirwere chemoyo, chirwere cheshuga uye mamwe marudzi egomarara. Nzira dzekudya dzakadai seDASH yezvokudya (Dietary Approaches to Stop Hypertension) uye kudya kweMediterranean, iyo inonyanya kuvimba nemiti yemiti, yakaratidza zvakakosha zvehutano uye kuderedza zvirwere zvisingaperi, maererano neshumo rakabudiswa neHarvard website.

Kunewo zvikafu zvishomanana zvinogona kusiyaniswa nezvikomborero zvavo zvinoshamisa, izvo zvinogona kurondedzerwa se "superfoods", nokuti ine zvakakosha zvikuru zvinovaka muviri zvinogona kupa muviri simba rinodiwa pamwe nekusimudzira kudya kune utano, kunodzivirira kubva kune utano. zvirwere zvisingaperi.

Rondedzero ye superfoods

Berries: Maberry ane fiber yakawanda, anotapira, uye mavara awo akapfuma anoreva kuti ane antioxidants uye zvirwere zvinorwisa zvirwere.

Hove: Hove inzvimbo yakanaka yeprotein uye omega-3 fatty acids, iyo inobatsira kudzivirira chirwere chemwoyo.

Mashizha ane mashizha: Masvikiro ane mashizha ane mashizha akanaka ane vhitamini A, vhitamini C, uye calcium, pamwe chete nemishonga yakawanda ye phytochemicals (makemikari anogadzirwa nemiti ane simba rakanaka kune utano). Inowedzera huwandu hwakakodzera hwefiber mukudya.

Nzungu: Rondedzero yenzungu inosanganisira hazelnuts, walnuts, maarmond uye pecans. Iwo matsime akanaka emapuroteni emiti. Izvo zvinewo mafuta emonounsaturated, ayo anogona kuva chinhu chinoderedza njodzi yechirwere chemoyo.

Mafuta emuorivhi: Mafuta emuorivhi itsime rakanaka revhitamini E, polyphenols, uye monounsaturated fatty acids, izvo zvose zvinobatsira kuderedza ngozi yehosha yemwoyo.

Mbeu Yese: Mbeu yose ndiyo yakanaka soluble uye insoluble fiber, uye inewo akawanda B mavhitaminzi, zvicherwa, uye phytonutrients. Yakaratidzwa kuderedza cholesterol uye kudzivirira kubva kune chirwere chemwoyo uye chirwere cheshuga.

Yogurt: Yogurt yakanaka sosi ye calcium neprotein, uye inewo probiotics, kana "yakanaka mabhakitiriya," anodzivirira muviri kubva kune mamwe, mamwe mabhakitiriya anokuvadza.

Cruciferous miriwo: Izvi zvinosanganisira broccoli, Brussels inomera, makabheji, cauliflower, uye collard greens. Iwo akanakisa sosi yefiber, mavhitamini uye phytochemicals anosanganisira indole, thiocyanate uye nitrile, iyo inogona kupa dziviriro kubva kune mamwe marudzi egomarara.

Legumes: Izvi zvinosanganisira itsvo, nhema, tsvuku, uye pizi, pamwe nesoya beans nepizi. Legumes ivhu rakanaka kwazvo refibre, folate uye mapuroteni ezvirimwa. Zvidzidzo zvinoratidza kuti vanogona kubatsira kuderedza njodzi yechirwere chemoyo.

Madomasi: Ane chikamu chikuru chevhitamini C uye lycopene, izvo zvakaratidzwa kuti zvinoderedza njodzi yegomarara reprostate.

Maguy Farah's horoscope kufanotaura kwegore ra2023