Kusungidwa kwa michere: Masamba owononga amatha kupulumutsa zopatsa thanzi, kuphatikiza mavitamini, michere, ndi ma antioxaxidants. Izi ndizofunikira kuti zitsimikizire kuti michere yofunikira imasungidwa, makamaka m'magawo kapena nyengo pomwe zokolola zatsopano sizipezeka mosavuta.
Kutha kwa michere: masamba othilira amapereka njira yabwino yopezera michere yofunika, chifukwa imasungidwa kwa nthawi yayitali ndikutha kuwuzidwanso. Izi zitha kukhala zopindulitsa kwambiri m'magawo omwe ali ndi mwayi wopezeka mwatsopano kapena nthawi ya kusowa kwa chakudya.
Kusaka kuphika: Masamba othilira amatha kugwiritsidwa ntchito mumitundu yambiri, kupereka njira yabwino yophatikizira michere yofunika kuti idye. Zitha kuwonjezeredwa ku sopo, mphodza, casseroles, ndi maphikidwe ena, kupereka chakudya chopatsa thanzi kuti tiphike.
Njira yodzitamandira: masamba onunkhira amatha kupereka masamba a michere, monga madzi ochepetsera amachotsa mavitamini ndi michere yambiri. Izi zimawapangitsa kuti akhale ofunika kwambiri pakudya pafupipafupi zakudya komanso zopatsa thanzi, makamaka pamavuto kumene zipatso zatsopano sizipezeka mosavuta.
Masamba onse, mafuta osungunulira amatenga mbali yofunika kwambiri popereka zakudya zofunikira, kusunga zakudya zopatsa thanzi, komanso kupereka njira yosiyanasiyana komanso yotambasulira.
Onse ophika ndi osaphika zakudya ali ndi thanzi labwino. Zimatengera chakudya. Chakudya chophika chimatha kuwononga ma enzymes ena ndikukhudza michere ina. Kudya zakudya zina zophika kudzatsimikizira kuti zakudya zawo zimasunga michere yawo .on, kuphika kumatha kuwonjezera kusokoneza, kupezeka kwa michere ndi mabakiteriya.
Mwachidule, palibe wabwino kuposa winayo. Ngakhale si lingaliro loipa kuphatikiza zakudya zosaphika mu chakudya chanu. Izi zimadzaza ndi mapindu azaumoyo omwe mungataye ngati mumawaphika.
Anyeziamadzaza ndi antioxidants. Kutulutsa anyezi kuti kutentha kumachepetsa khansa - kuteteza ma phytochemicals. Thesuctumicals.the solucmial mankhwala a anyezi kapena polimbikitsa insulin.
DodozaZonse zili pafupi zatsopano, zomera, ndi mawonekedwe a curnchy. Kuphika osati kokha kudzasokoneza kapangidwe kawo, komanso kumachepetsa zopatsa thanzi.
Red ndi tsabola wobiriwira:tHese ndizochepa kwambiri komanso zolemera vitamini B6, Vitamini E, magnesium, komanso makamaka vitamini C.redndi zobiriwiraTsabola wa Bell iyenera kudya zosaphika, monga kuphikira zimachepetsa kwambiri michere yawo, makamaka mavitamini B ndi C.
BurokoliNdi imodzi mwa zakudya zomwe zimagawanitsa malingaliro zikafika momwe ziyenera kudyedwa. Kuphika kumatha kukulitsa kuchuluka kwa ma glucososkhondo, komanso kuwapangitsa kukhala osavuta pa njira ya m'mimba. M'malo mwake, raw buroccoli amatha kukhala ndi nthawi 10 yochulukirapo Sulfophane (wa anticarcinogen) kuposa broccoli.
AdyoAmakhala ndi matani a antioxidants ndi mankhwala a sulufuric, omwe adatsimikiziridwa kuti ali ndi phindu lathanzi. Kuphika kumatha kuwononga mankhwala a anticarcinogenic.
Selari:Kudya udzu winawake ndi wovuta kwambiri, eti? Nanga, bwanji ukufunanso kuphika? Kuphatikiza apo, kuchita izi kumachepetsa zinthu zake za phenolic.
Tomatondizabwino, zophika kapena zophika. Kuphika kumawonjezera kupezeka kwa antioxidant rocoxidant rocopene. Kudya siiwisi, komabe, ngati mukufuna kuwonjezera mavitamini anu.
Climeza:cKuwala kungathandize ndi mayamwidwe a beta-carotene, komwe kumasinthidwa kukhala vitamini A. Koma kudya kaloti sikakhalabe yopindulitsa.
Sipinachi:Makina amtunduwu amadzaza ndi mavitamini C ndi e ndi fiber, monga chitsulo, potaziyamu, ndi magnesium. Kutentha kumatha kukhudzanso izi.
KachiromboImadzaza ndi mavitamini ndipo ndi gwero labwino kwambiri la ana, antioxidants, ndipo amatha kuwonjezera ma nitric oxide (osapezeka) kupezeka. Kuphika kungachepetse mphamvu ya zinthu izi.
Post Nthawi: Meyi-30-2024