Sezvatinokura, tinonzwa kuti kwete miviri yedu chete asiwo ndangariro dzedu nepfungwa dzedu zvinochinja zvishoma, handiti? Dzimwe nguva ungafunga kuti, 'Aa, ndava kukanganwa zvinhu zvakanyanya ikozvino.' Asi waiziva here kuti zvimwe zvekudya zvatinodya zuva nezuva zvinogona kubatsira kudzora kukwegura kweuropi hwedu uye kuhuchengetedza hune hutano sepaya patakanga tiri vadiki? Izvi zvakafanana nekurovedza muviri kweuropi. Nhasi, ngatitaurei nezvezvimwe zve 'superfoods' zvakanaka kuuropi.
Michero nemiriwo zvinopa simba guru kuuropi
1. Mabhurubheri nemichero yepepuru
Vanachiremba vanoseka vachiti izvi 'Brainberries', zvinoreva kuti 'muchero weuropi'. Tsvagiridzo yakawana kuti michero yakaita seblueberries inodzivirira uropi kubva mukushushikana kwe oxidative , izvo zvinokuvadza masero. Izvi zvinogona kuderedza migumisiro yezvirwere zvekushaya ndangariro zvakaita sechirwere cheAlzheimer kana dementia zvinouya nekukwegura.
Kunyangwe zvichitiomera kuwana mablueberries muSri Lanka, tine mimwe michero yakanaka panzvimbo payo. Michero yepepuru nebhuruu yakaita semazambiringa epepuru, dambala, madang, uye jamu dema inewo hunhu uhwu. Zvingava zvakanaka kana tikakwanisa kuwedzera michero yakadaro mukudya kwedu zuva nezuva.
2. MaAvokadho
MaAvocado muchero unokosha semablueberries pahutano hwepfungwa. Vanhu vazhinji vanofunga kuti maAvocado ane mafuta akawanda, uye ichokwadi. Asi azere nemafuta asina kuguta . Uyu rudzi rwemafuta 'akanaka' anobatsira mwoyo uye anobatsira kuyerera kweropa kwakanaka.
Chimbofungai, ropa rakanaka rakakosha kumuviri wedu wese, kusanganisira uropi. Ropa ndiro rinotakura okisijeni nezvinovaka muviri zvinodiwa neuropi. Saka kutenderera kweropa kwakanaka zvinoreva uropi hwakanaka!
MaAvocado anobatsirawo kudzora BP. Kukwira kweropa ndicho chikonzero chikuru chekuderera kwebasa rehuropi. Zvisinei, sezvo aine macalorie akawanda, zvakanaka kuwedzera anenge imwe kana hafu yeavocado mukudya kwako pazuva.
3. Pomegranate
Pomegranate muchero uzere nema antioxidants ane simba. Zvichitaurwa zviri nyore, ma antioxidants aya akafanana nemasoja anodzivirira uropi kubva kuma free radicals , ayo anoita sengura uye kukuvara kwemasero emuviri wedu. Uropi ndeimwe yenhengo dzinonyanya kukuvadzwa nema free radicals aya.
Kana ukanwa muto wepomegranate, zvakanaka kuubika kumba, sezvo mhando dzinotengwa muchitoro dzinogona kunge dziine shuga yakawedzerwa. Kunwa muto wepomegranate wakasanganiswa nemvura pazuva zvakakwana.
Simba rehuropi rinobva mumafuta, nzungu, uye zviyo
4. Hove dzine mafuta
Hove dzegungwa rakadzama dzakadai sesalmon, mackerel, sardines, herring, uye herring dzinonziChikafu chakapfuma mu omega-3 essential fatty acids. Aya ma omega-3 akakosha pakushanda zvakanaka kwemasero europi. Anotodzora kuzvimba kudiki kunoitika muuropi. Kana ukakwanisa kuwedzera chidimbu chehove ine mafuta mukudya kwako kaviri kana katatu pasvondo, ibasa guru muuropi hwako.
5. Nzungu neMbeu
Nzungu dzakadai semacashew, nzungu, maarumondi, mawalnuts, mhodzi dzemanhanga, mhodzi dzezuva, mhodzi dzesesame, nembeu dzeflax ndidzo nzvimbo dzakanaka dzevhitamini E. Tsvagiridzo yakaratidza kuti vanhu vane vhitamini E yakawanda vanorasikirwa nendangariro shoma pavanokura.
Pamusoro pekudya izvi, zvakanakawo kwauri kana ukazviita chimwe chinhu chakaita sepeanut butter. Asi kusarudza nzungu dzisina munyu panzvimbo pedzine munyu kwakanakira hutano hwako. Kudya nzungu shoma pazuva kwakakwana.
6. Zviyo Zvose
Zvikafu zvakaita semupunga webrown, oats, buckwheat, bhari, nechingwa chezviyo zvese zvinoderedza njodzi yekurwara nemoyo. Sezvatakambotaura, kana moyo uine hutano, uropi hune hutanowo. Nekuti uropi hunowana ropa rahunoda.
Zviyo izvi zvinobatsirawo kuchengetedza huwandu hweshuga muropa, kana kuti huwandu hweshuga , hwakagadzikana. Uropi hwakafanana neinjini yemotokari. Hunoda mafuta nguva dzose, kana kuti glucose. Sezvo uropi husingakwanise kuchengeta glucose, hunovimba nekuwanikwa kwesimba rinobva muropa nguva dzose. Zviyo zvese zvinopa simba iroro risingaperi.
7. Bhinzi
Nyemba dzakadai senyemba, nyemba, nyemba, nyemba, nyemba, uye nyemba dzakanakirawo uropi. Kufanana nezviyo zvese, izvi zvinobatsira kudzikamisa huwandu hweshuga muropa. Nokudaro, uropi hunowana simba raunoda nguva dzose. Izvi zvakare hazvidhuri uye zviri nyore kuwana. Wedzera hafu yekapu yeizvi mukudya kwako pazuva.
Ngatipei kudya pfungwa dzedu nekunakidzwa
8. Tii Ichangobva Kubikwa
Kunwa makapu maviri kusvika matatu etii inopisa ichangobva kubikwa pazuva kunogona kubatsira pfungwa dzako zvikuru. Kafeini shoma iri mutii inobatsira kudzikamisa pfungwa, kuvandudza ndangariro, uye kuwedzera mafungiro. Tii inewo ma antioxidants ane simba anonzi catechins , ayo anobatsirawo kukurudzira kutenderera kweropa kwakanaka.
Asi yeukai, hunhu uhwu hunowanikwa chete kubva mutii ichangobva kubikwa. 'Tii ine aizi' mumabhodhoro kana tii dzine hupfu hadzipi mabhenefiti aya. Tii yedu yatinogara tichigadzira kubva mumashizha etii yakakwana kune izvi.
9. Chokoreti Yakasviba
Chekupedzisira, ngatitaurei nezvechinhu chinodiwa nemunhu wese. Chokoreti nhema yakanaka kwazvo kupfungwa. Asi izvi hazvisi zvechokoreti yemukaka, asi nezvechokoreti nhema ine huwandu hwakawanda hwecocoa (70% kana kupfuura) uye inonaka inovava.
Zvine ma antioxidants ane simba. Zvinewo zvinhu zvechisikigo zvinobatsira kudzikamisa pfungwa, zvakaita se caffeine shoma. Chinonyanya kukosha ndechekuti chokoreti yerima inokurudzira kugadzirwa kwema endorphins , makemikari emuviri wedu anofadza.
Asi hazvina kunaka kunyanyisa. Chokoreti diki pazuva, inenge magiramu 15-30, inokwana.
| Zvokudya Zvikuru | Kubatsira kukuru | Huwandu hunokurudzirwa |
|---|---|---|
| Michero yepepuru (mabhurubheri, marasibheri, mazambiringa) | Inodzivirira uropi nema antioxidants. | Kapu imwe pazuva |
| Hove dzine mafuta (salmon, mackerel, sardines) | Omega-3 inodyisa masero europi. | Kaviri kana katatu pasvondo |
| Nzungu nembeu (cashews, almonds, sesame seeds) | Vhitamini E inodzivirira ndangariro. | Zvinenge chitsama chimwe chete pazuva |
| Avokadho | Mafuta akanaka anobatsira kudzora kufamba kweropa. | 1/4 - 1/2 nzungu pazuva |
| Zviyo zvese (mupunga mutsvuku, oats) | Inopa simba risingaperi kuuropi. | Wedzera pane zvaunodya zuva nezuva. |
Pamusoro pekudya uku, kurara zvakakwana, kurovedza muviri zuva nezuva, uye kuchengeta pfungwa dzako dzichishanda (sekuverenga mabhuku, kugadzirisa mapuzzle) zvakakoshawo pahutano hwepfungwa. Zvakanaka kutaura nachiremba wako kana uine chero chirwere kana usati waita chero shanduko huru pakudya kwako.
Mharidzo Yekuenda Nayo Kumba
- Chikafu chine simba guru rekuchengetedza uropi hwako hune hutano. Izvi zvinogona kubatsira kudzora kurasikirwa nendangariro sezvaunokura.
- Wedzera zvinhu zvakaita semichero yepepuru, maavocado, hove dzine mafuta, nzungu, uye zviyo zvakakwana pakudya kwako kwezuva nezuva.
- Pane hukama hukuru pakati pehutano hwemwoyo nehutano hwehuropi. Chinhu chakanaka kumoyo chakanakirawo uropi.
- Kunyangwe zvinhu zvakaita sechokoreti netii zvichibatsira uropi, zvinofanira kunwiwa zvine mwero.
- Pamwe chete nekudya zvakanaka, kurara zvakanaka, kurovedza muviri, uye kushanda kwepfungwa zvakakoshawo pahutano hwepfungwa.
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