imifino
Imifino enothe ngensimbi nayo iwumthombo wemvelo nowemvelo we-calcium ukusiza amathambo ethu. Ngaphezu kwalokho, imifino iphezulu ku-magnesium, i-vitamin K, i-vitamin C, nama-phytonutrients asekela impilo yamathambo. Yidla isipinashi esiningi, i-kale, iparsley, i-cilantro, i-dill.
Ukudla okuphelele
Irayisi elinsundu, i-buckwheat, i-quinoa, isinkwa esigcwele okusanhlamvu kuletha i-fiber eyengeziwe emzimbeni wethu. Esinye isizathu sokwengeza okusanhlamvu okuphelele ekudleni kwakho ukuthi kuthuthukisa ukugaya. Uma uhlelo lokugaya ukudla luhlanzekile futhi lusebenza njengokusebenza kwewashi, ngeke uhlangabezane ne-flatulence, ukuqunjelwa, futhi ungase ugweme ngisho nomdlavuza wamathumbu.
Nuts
Akukhona nje ukuthi izazi zokudla ziseluleka ukuthi sihambe namantongomane njengokudla okulula! Amantongomane awumthombo wamavithamini abalulekile, amaminerali kanye namafutha anempilo, alungele impilo yamathambo futhi athuthukisa ukusebenza kobuchopho kanye nenkumbulo. Isibonelo, ama-alimondi aqukethe i-magnesium ne-calcium emathanjeni aqinile, kuyilapho ama-walnuts ewumthombo we-omega-3 fatty acids. Ngakho-ke zizwe ukhululekile ukuphonsa isikhwama samantongomane angenasawoti, angagazingiwe esikhwameni sakho!
Bow
Okungalindelekile, akunjalo? Kuvela ukuthi u-anyanisi unezakhiwo ezimangalisayo zokwakha amathambo, njengoba aqukethe uhlobo oluthile lwe-polyphenol oluthuthukisa impilo yamathambo. Abacwaningi sebehlolile bathola ukuthi ukudla u-anyanisi nsuku zonke kungasiza ekwandiseni amathambo ngo-5%. Abacwaningi baphinde bacwaninga ngomthelela ka-anyanisi kwabesifazane abaneminyaka engaphezu kuka-50 bathola ukuthi labo abahlale bedla u-anyanisi banamathuba angama-20% okuphuka inqulu kunalabo abangawudli.
aluhlaza okwesibhakabhaka
Cishe wonke umuntu wesifazane ufuna ukugcina ubusha bakhe. Uma ufuna ukunciphisa inqubo yokuguga, engeza ama-blueberries ekudleni kwakho. Leli berry liqukethe into ehlukile yokuguga, kodwa ngaphezu kwalokho, liphinde livimbele ukuwohloka kwenkumbulo, ligcine amazinga omfutho wegazi futhi lithuthukise isimiso se-musculoskeletal. Futhi ama-antioxidants atholakala kuma-blueberries alwa nama-radicals mahhala.
I-tofu nobisi lwe-soy
I-tofu iwukudla okunomsoco kakhulu okunothiswe ngamaprotheni nensimbi. Futhi iqukethe amaminerali afana ne-manganese, i-phosphorus, ne-selenium, aqinisa amathambo. Ungakwazi futhi ukufaka ubisi lwe-soy ekudleni kwakho, njengoba lo mkhiqizo ungumthombo omuhle we-calcium.
oat
Qala usuku lwakho nge-oatmeal! Umbandela kuphela ukuthi kufanele ulungiswe kusuka okusanhlamvu okuphelele. Ama-oats asiza ukugcina amazinga e-cholesterol ajwayelekile njengoba ecebile ku-fiber encibilikayo nengancibiliki. Ukunciphisa umzimba, ukuthuthukisa ukugaya ukudla, nokugcina amazinga e-cholesterol egazini kungezinye zezinzuzo ezingatholakala ngokudla i-oats.
utamatisi
Utamatisi usiza ukuvikela umdlavuza webele nowomlomo wesibeletho. Ngaphezu kwalokho, baphinde bakhuthaze impilo yenhliziyo futhi bavikele ezifweni zenhliziyo.
ubhanana
Lesi sithelo esinoshukela sicebile nge-potassium, esekela isimiso somzimba senhliziyo nemithambo yegazi. Ubhanana nawo ungumthombo omuhle kakhulu wamandla emvelo, njengoba unamavithamini ahlukahlukene, amaminerali nama-carbohydrate. Ubhanana uthuthukisa impilo yamathumbu futhi ukhulule izinkinga zendle.
I-Cranberries
Ama-cranberries aqukethe ama-compounds abizwa ngokuthi i-proanthocyanides. Zinezinto eziningi, enye yazo evimbela ukukhula kwamagciwane ezindongeni zesinye. Ngakho-ke, ukudla ama-cranberries kuvimbela izifo ze-urinary tract. Ijikijolo liyasiza futhi ekukhuthazeni impilo yenhliziyo.
I-broccoli
I-Broccoli isiphenduke ukudla okuphezulu kwangempela phakathi kwabalandeli bendlela yokuphila enempilo. Futhi hhayi kanjalo nje! I-Broccoli iqukethe izinhlanganisela ezisiza ukuvimbela umdlavuza webele. Lokhu kudla okunamandla kunawo wonke amavithamini C no-A, i-fiber, i-potassium, i-iron, nama-calories ambalwa kakhulu.
Apples
Ama-apula, ikakhulukazi lawo angonyaka, aqukethe i-quercetin, i-antioxidant esiza ukukhulisa amandla omzimba okulwa nezifo. Lezi zithelo ezibomvu zisiza futhi ukuthuthukisa ukusebenza kobuchopho, ukunciphisa umzimba, nokwenza amazinga e-cholesterol egazi abejwayelekile. Ngendlela, labo abafuna ukunciphisa umzimba kufanele bafake ama-apula ekudleni kwabo, njengoba besiza ukwanelisa indlala.
Imbewu yefilakisi
I-Flax iqukethe amathani ama-omega-3 fatty acids, i-fiber, i-lignans (inhlanganisela elwa nesifo sofuba) futhi ibhekwa njengokunye kokudla okungcono kakhulu kwempilo yabesifazane. Ukusetshenziswa kwe-flaxseed kusiza ukunciphisa ubuhlungu ngesikhathi sokuya esikhathini, ukuthuthukisa umsebenzi wokuzala, ukunciphisa ukubonakaliswa kwe-PMS futhi kuvimbela umdlavuza webele.
Izaqathe
Imifino e-Orange impande ingumthombo omuhle kakhulu wama-carbohydrate ayinkimbinkimbi anikeza amandla emzimbeni. Futhi i-potassium equkethwe izaqathe ilawula umfutho wegazi. Futhi, izaqathe ziqiniswa ngovithamini A futhi zenza isikhumba sakho sikhanye.
Ukwatapheya
Enye i-superfood ebesicula kuyo i-ode isikhathi eside kakhulu! Ukotapheya unothe ngama-monounsaturated fatty acids asiza ukwehlisa isisindo samafutha. Ngaphezu kwalokho, ine-potassium eningi, i-magnesium, amaprotheni, amavithamini B6, E no-K.
Ushokoledi omnyama
Lokhu akuphathelene noshokoledi wezimboni onenani elikhulu likashukela, kodwa mayelana noshokoledi wemvelo nonempilo, okuqukethwe kukabhontshisi we-cocoa okungaphezu kwama-55%. Ushokoledi onjalo awukwazi ukushibhile, kodwa ubuhle bawo ukuthi ibha eyodwa izohlala isikhathi eside ukuze ugcine impilo! Ushokoledi omnyama uqukethe ama-antioxidants avikela inhliziyo futhi asize ekwehliseni ingozi yokushaywa unhlangothi nesifo senhliziyo. Futhi inothile ngamakhompiyutha aqinisa amathambo, i-magnesium, i-manganese, ithusi, i-zinc, ne-phosphorus, isiza esikhunjeni se-hydration, yehlisa umfutho wegazi, futhi ithuthukise inkumbulo.
Itiye elihlaza
Lesi siphuzo sisiza ekulweni nomdlavuza nesifo senhliziyo, sinqande ukuwohloka komqondo (ukuwohloka komqondo), isifo sikashukela kanye nesifo sohlangothi. Itiye elihlaza lisiza ukulwa nokukhathala.
Water
Awukwazi ngisho ukukhuluma ngakho, kodwa, njengoba besho, ukuphindaphinda ... Amanzi ungumngane wethu omkhulu. Kufanele kube umkhuba wansuku zonke! Isiza ukugcina isikhumba sethu sikhazimula futhi sinempilo, isuse ubuthi emzimbeni futhi ikhulise amandla. Phuza okungenani izingilazi ezingu-8-10 zamanzi ahlanzekile ngosuku.