Zakudya zopatsa thanzi zimakhala ndi mafashoni monga mafashoni ndi zokongoletsera kunyumba zomwe zimachitika - chaka chimodzi aliyense amadya quinoa ndi munching kale. Kenaka zakudya za gluten ndi mbewu za chia zimakhala chinthu chotsatira. Kutsata izi zikhoza kukhala zosokoneza, zodula kwambiri - ndipo, mwa lingaliro langa, sikofunika.
Tsopano, musandilole ine, ndimakonda quinoa ndipo ndikusangalala kuyesera njira iliyonse yomwe imabwera mu bokosi langa la imelo, koma ikafika pamtunda, ndimakhala wokonda masewera apamwamba omwe amakonda pitani osadziŵika pa "zomwe zimakhala zovuta pazinthu zamankhwala."
Momwemonso, mitengo yapamwamba sichiyenera kukhala mizu yosakongola kapena zipatso zomwe zimagula phindu pang'ono pa malo osungirako zakudya. Pali zakudya zambirimbiri zopanda zakudya zomwe zikukudikirirani pamasamulo a masitolo ambiri.
Zakudya izi si zachilendo kapena zosadziwika, koma nthawi zambiri zimakhala zosamvetsetseka.
1 - maapulo
Maapulo ali ndi mavitamini ndi minerals angapo, okhala ndi mavitamini C, B-6, ndi potassium ochuluka, kuphatikizapo mavitamini. Zikopa zofiira kwambiri zili ndi phytochemical yotchedwa quercetin yomwe imakhala ndi anti-inflammatory properties. Kudya maapulo wakhala wokhudzana ndi ubwino wambiri wathanzi, kuphatikizapo chiopsezo chochepa cha matenda a mtima, mphumu, ndi matenda a Alzheimer's.
2 - Artichokes
Artichokes ali ndi vitamini C, magnesium, manganese, potassium, ndi niacin. Amakhalanso ndi mitsempha yambiri komanso yotsika kwambiri. Artichokes imakhalanso ndi polyphenols yomwe ingagwire ntchito monga antioxidants kuti iteteze maselo mu thupi lanu kuwonongeka kwakukulu kwaulere. Kuchokera kwa artichokes kungathandizenso kuchepetsa kwambiri mafuta a kolesterolini, koma kufufuza kwina kuyenera kuchitidwa kuti mudziwe motsimikiza.
3 - nthochi
Ndine tizilombo tomwe timadziwika bwino kwambiri kuti timagwiritsa ntchito zipatso za smoothies, zomwe zimakhala zomveka chifukwa ndizotsekemera, ndipo zimakhala zabwino kwa inu. Nthomba zimakhala ndi potaziyamu, zomwe zimathandiza kuchepetsa sodium mu thupi lanu. Komanso, ali ndi antioxidants ndi mankhwala ofanana ndi dopamine, neurotransmitter.
4 - kabichi
Mbewu yobiriwirayi imakhala ndi vitamini K zambiri zomwe zimafunika kuti magazi azikhala ochepa, komanso calcium, vitamini C, vitamini A, vitamini E , ndi vitamini B. Kabichi imakhalanso ndi mankhwala ena monga chlorogenic acid ndi caffeic acid omwe angakhale abwino kwa thanzi lanu. Kabichi ndi mafuta ochepa kwambiri.
5 - kaloti
Kudya kaloti ndi njira yabwino kwambiri yopezeramo vitamini A yomwe thupi lanu limafuna masomphenya oyenera ndi kusiyana kwa selo. Kaloti ndizomwe zimayambitsa zowonjezera komanso zotsika kwambiri. Kuphatikiza apo, ali ndi zopindulitsa zowonjezera antioxidants zotchedwa polyacetylenes, beta-carotene, ndi lutein, zomwe zingakhale ndi ubwino wathanzi.
6 - Selari
Selari ndi gwero lalikulu la calcium, magnesium, ndi potassium, kotero ndi zabwino kwa mafupa abwino, minofu, ndi misempha. Selari imakhalanso ndi mavitamini A ndi K, omwe ndi otsika kwambiri, komanso amatha kulemera kwambiri. Ndizotheka kudya zakudya zolemetsa kapena chakudya chilichonse chabwino. Selari imakhalanso ndi flavonols yotchedwa luteolin ndi apigenin, yomwe imakhala ndi zotsutsana ndi zotupa.
7 - anyezi
Kudya masamba okoma ngati mbali yamphongo kungathandize kuchepetsa kutupa chifukwa lili ndi mankhwala a flavonoids ndi sulfure. Kugwiritsa ntchito anyezi monga zokometsetsa kungakhale njira yabwino yochepetsera kuyamwa kwanu pochepetsa kuchuluka kwa mchere umene mukuufuna. Koma onetsetsani kuti muzigwiritsa ntchito anyezi atsopano kapena anyezi - samalani ndi anyezi a mchere komanso zokolola zosiyanasiyana zimaphatikizapo anyezi chifukwa amakhalanso ndi sodium.
8 - malalanje
Manyowa amawotcha monga madzi a lalanje - kawirikawiri ndi kadzutsa . Amadziwika kuti ali ndi vitamini C, koma amathandizanso potassium, folate, ndi fibre. Ndi bwino kudya lonse lalanje - osati madzi - kuti muzitha kugwiritsa ntchito mpweya womwe umatayika nthawi yomwe umasanduka madzi. Koma, komabe, ngakhale madzi a lalanje nthawi zonse ndi chakumwa chabwino chotsutsa-zotupa.
9 - Strawberries
Zakudya zokoma zowonjezera timadzi timadzi timene timakhala ndi vitamini C kuti thupi lanu liyenera kukhala ndi mawonekedwe abwino a chitetezo cha mthupi komanso mitsempha yamphamvu, komanso mavitamini a B. Amakhalanso ndi mankhwala othandizira otchedwa ellagic acid, anthocyanins, quercetin, ndi makatekins omwe angakhale ndi mphamvu zotsutsa zotupa.
10 - Tomato
Tomato ali ndi vitamini A ndi vitamini C. Wambiri Tomato imapanganso mankhwala omwe amatchedwa lycopene ndi α-tomatine omwe amati ndi opindulitsa. Monga ngati strawberries, tomato akhoza kukhala ndi mphamvu zotsutsa-kutupa katundu.
Zotsatira:
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Coelho RC, Hermsdorff HH, B. J. Bressan "Zizindikiro Zoletsa Kutentha kwa Madzi a Orange: N'zotheka Kwambiri Mmene Maselo Angagwiritsire Ntchito." Chomera Chakudya Hum Nutr. 2013 Mar; 68 (1): 1-10. https://link.springer.com/article/10.1007%2Fs11130-013-0343-3.
Friedman M. "Anticarcinogenic, Cardioprotective, ndi Other Health Benefits ya Ma phwetekere Lycopene, A-Tomatine, ndi Tomatidine mu Fomu Fomu komanso Tomato Watsopano ndi Opangidwa." J Agriculture Zakudya Chem. 2013 Oct 9; 61 (40): 9534-50. lembani: 10.1021 / jf402654e. Epub 2013 Sep 30. http://pubs.acs.org/doi/abs/10.1021/jf402654e.
Hyson DA. "Kupenda Kwambiri kwa Maapulo ndi Mapulogalamu a Apple ndi Ubale Wawo ku Umoyo waumunthu." Malangizo Othandizira. 2011 Sep; 2 (5): 408-20. http://advances.nutrition.org/content/2/5/408.full.
Kanazawa K, Sakakibara H. "High Content ya Dopamine, Yamphamvu Antioxidant, mu Cavendish Banana." J Agriculture Zakudya Chem. 2000 Mar; 48 (3): 844-8. http://pubs.acs.org/doi/abs/10.1021/jf9909860.