Inoshanda ganda kuchengetedza kuburikidza nechikafu
Ganda, iro riri nhengo hombe yemuviri, chingave chimwe chezvinhu zvinogonesa kunaka kwemunhu. Sezvo izvi zvakare zvichiratidzira hutano hwepasi pemunhu, zvakakosha kuti vanhu vazvichengetedze nekuzvichengetedza zvakanyatsonaka mvura, zvakadzivirirwa kubva kumarara ane UV, uye nekupa zvinovaka zvinovaka kuburikidza nekurapwa. zvechitendero.
Chengetedza ganda rakanaka nekudya zvine hutano
Pamusoro pekuve nekuchengetedza chikafu chakanaka uye tsika yekuchengetedza ganda, chikafu ndicho chimwe chezvinhu zvinokanganisa hutano hweganda. Sezvo zvikafu zvinovaka zvakasiyana siyana zvakagadzirira kunyudzwa mumuviri, zvakakosha kuti vanhu vazive kwazvo mhando yechikafu chinodiwa nemiviri yavo.
Kune ganda rine hutano, nyanzvi dzinobvuma kuti vanhu vanofanirwa kudya bhuruu, nyuchi, raspubheri, foshoro, makerubhi, gooseberries, mazambara epepuru, mapungu, makaroti, butternut squash uye mbatatisi nekuti iwo akapfuma mune antioxidants anodzivirira masero kukuvara.
Nyanzvi dzeganda dzinoti iwo makuru antioxidants akadai mavitamin A, C uye E anogona kunyatsobatsira kudzikisira kukuvara kunokonzerwa nemwaranzi inokuvadza yezuva. Aya mavitamini anokwanisa zvakare kubatsira kudzikisira iko kukanganisa kunokonzerwa nezvimwe zvinhu zvakatipoteredza. Zvidzidzo zvinoratidza kuti vitamini A yakakosha kune hutano reropa uye ganda. Hukuru hwevhitamini A miriwo senge karoti, mapungu, mbatatisi inotapira, butternut squash nemiriwo yemashizha akasvibira akadai sipinachi. Michero yakadai se cantaloupe, mangos uye matomati zvakare ndiwo masosi akakosha evhitamini A.
Vitamin C inobatsirawo paganda. Kuwedzera pakusimbisa yako immune system kurwisa zvidiki nezvirwere zvikuru; Vitamin C isimba rakasimba rine huturu hwekudzivirira hu kuzivikanwa mune inoshanda fomu. Zvikafu zvakapfuma muvhitamini C zvinosanganisira michero, miriwo yemichero uye miriwo senge orange orange uye grapefruit muto, mapepa eapaya, foshoro uye kiwis, pamwe nemapepuru tsvuku uye girini, iyo broccoli uye cauliflower. Vitamin E inoitawo basa rakakosha nekuti inoshanda seyakagadzirisirwa mumiriri weganda. Izvo zvakakosha zvekudya zvine Vitamin E zvinosanganisira miriwo senge sipinachi uye katsapi wemafuta, mafuta emiriwo, nzungu, mbeu uye maorivhi.
Smart mafuta kana mafuta asina kugadzirwa senge omega-3 fatty acids zvakare yakanaka kuneganda nemoyo. Omega-3s anowanikwa muhove ine oiri anogona kubatsira kuchengetedza muviri wako kubva kukukuvara kwezuva uye nezvimwe zvakasiyana siyana zvemoyo. Kuwedzera kune hove dzemafuta, makuru masosi eomega-3 ari pasi flaxseed, walnuts uye mazai. Zvimwe zvinowanikwa monounsaturated kana isina kugadzirwa mafuta acids ari mafuta omuorivhi, canola mafuta, almond mafuta, hazelnut mafuta, avocados, maorivhi, maarumondi nema hazelnuts.
