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Hutano hwechikafu uye zvinodiwa muhutano zvinochinja kana vanhu vachembera. Nutrients senge vhitamini D, mapuroteni, calcium uye vhitamini B12 inova yakakosha kuvarume nevakadzi pane kana anopfuura makumi mana sezvo izvi zvinovaka muviri zvinogona kubatsira kuchengetedza kwavo kwemuviri nekuziva mashandiro gare gare muhupenyu.
Kudya kwakanaka kwezvikafu zvepamusoro kunobatsira kudzikisira njodzi yekuremara, chirwere uye kutsamira nekuda kwekukwegura uye kunatsiridza hupenyu hwevapakati-vakuru nevakuru vakuru. [1]
Mune ino chinyorwa, isu tichakurukura superfoods kune vese varume nevakadzi vanopfuura makumi mana. Tarisa
Superfoods YeVarume
1. Tomato
Tomato ine chirimwa-chakavakirwa carotenoid inonzi lycopene iyo ine antioxidative zvivakwa. Ichi chirimwa pigment chinopa madomasi ruvara rwacho rutsvuku uye zvinogona kubatsira kudzikisa njodzi yekweguru-gomarara reprostate uye kudzora BP.
2. Mbatatisi
Zvimwe zvezvinetso zvakajairika zvezera chekare muvanhurume zvinosanganisira kuwedzera kweBP, matambudziko ekuona uye kuwedzera njodzi yekenza. Mbatatisi yakakwira mu potassium, beta-carotene nemamwe akawanda phytochemicals uye mishonga yakakosha inogona kuita sekudzivirira kuchembera nekudzora njodzi yezvirwere zvine chekuita nezera muvarume.
3. Oats
Oats ine zvakawanda zvinobatsira varume vakuru, sekurapa erectile kudzvinyirira, kudzivirira kupatira, kudzikisa mazinga eglucose uye kudzikira kweropa. Iyo ine amino acid inonzi L-arginine iyo inobatsira kurapa matambudziko ataurwa mukufamba kwenguva. Oats zvakare inodhura uye nyore-kugadzirira chikafu chevakuru vakura.
4. Rose apple
Rose apple kana jambu chikafu chakanakisa chakazara neakakosha antioxidants. Ihwo huropi hukuru uye chikafu cheziso nekuda kwekuvapo kwe terpenoids. Calcium mu rose apple inogona kubatsira kuchengetedza hutano hwemabhonzo nepo fiber ichibatsira kudzivirira kupatira uye zvimwe zvinhu zvekugaya.
5. Zai
Sarcopenia, mhando yekurasikirwa nemhasuru, inowanzoitika nyaya yehutano nekuda kwekukwegura. Zai ipfuma sosi yemapuroteni anogona kubatsira kuwedzera mhasuru, kuchengetedza simba rayo uye kugona kwayo kushanda. Izvo zvinogona zvakare kubatsira kudzikisa njodzi yekugara uchizvimba uye kupera simba kwezvirwere. [piri]
6. Turkey rump
Cholesterol inosiyana muzvikamu zvakasiyana zvehuku yekucheka nyama. Mazhinji emafuta anowanikwa muganda renyama yehuku iyo inogona kubviswa zviri nyore. Turkey rump ine yakakomberedza 1 muzana ye lipid kana mafuta uye yakakwira mumapuroteni uye monounsaturated fatty acids. Izvi zvinovaka muviri zvinogona kubatsira kudzikisa njodzi yekufutisa, hosha dzemwoyo, chirwere cheshuga uye mamota kune vakuru vakuru. [3]
7. Howa
Howa hunogona kubatsira kudzikisa njodzi yekudzikira kwekuziva kune vakuru vakuru. Kudya howa kaviri pasvondo kunogona kubatsira kuvandudza ndangariro, hunyanzvi hwekuona uye kudzivirira njodzi yezvirwere zvinodzikira seAlzheimer muvanhu vanopfuura makumi mana.
8. Maamondi
Chidzidzo chakaratidza kuti kunwa kwenzungu kwakabatana nekuderera kwezvirwere zvikuru zvisingaperi pakati pevakuru-vakuru nevakwegura. Maamondi, imwe yemiti yakakosha, inogona kubatsira kudzivirira kushushikana kwehutachiona uye kuzvimba kusingaperi uye kudzikisa njodzi yezvirwere zvine chekuita nezera sekenza uye kusagadzikana kwekuziva [4]
Superfoods YeVakadzi
1. Mukaka
Bone chicherwa kuwanda kunoderera nezera uye nezvirwere zvakabatana zvakaita se osteoporosis zvinonyanya kuwanikwa mune vakadzi vakuru. Mukaka hupfumi hwakawanda hwecalcium iyo inogona kubatsira kudzivirira kurasikirwa kwemapfupa uye nezvirwere zvemapfupa zvine chekuita nezera muvakadzi. [5]
2. Yoghurt
Sezvo vakadzi vanosvika pakati-zera, zvepfungwa-zvepanyama hosha zvinowanzoitika. Yoghurt inogona kubatsira kudzivirira njodzi yezvirwere zvine hukama nemapfupa, matambudziko epfungwa uye zviratidzo zve pre-menopausal mumadzimai anosvika makumi mana kana anopfuura makore makumi mana. Ipfuma muzvakakosha zvakakosha secalcium, vitamini B12 uye riboflavin.
3. Sipinachi
Miti yakasvibira yemashizha senge sipinashi ine antioxidant zvinovaka muviri senge vhitamini C. Chidzidzo chakaratidza kuti antioxidant phenolic makomponi musipinashi inowedzera iyo serum antioxidants muvanhu uye inogona kubatsira kudzikisira mahara mahara mumuviri uye kuderedza kukwegura. [6]
4. Mbeu yeflakisi
Mbeu yeflakisi yakapfuma muphytoestrogens uye zvinovaka muviri senge linolenic acids, vitamini A, potasium, vitamini C uye potasium. Izvo zvemukati zveesrogens muflakisi zvinogona kubatsira kuchengetedza mahormone muyero uye mabasa ekubereka muvakadzi, ayo anowanzo kuve anoderera nezera.
5. Blueberries
Kushandiswa kweblueberries kunoenderana nekuderera kwekuziva kwekudzikira kwevakadzi vakuru. Inozivikanwa kuvandudza ndangariro uye mota mashandiro nekuda kweiyo yakakwira yezvinyorwa zve antioxidants senge vhitamini C, vhitamini K uye manganese.
6. Nzungu dzeBrazil
Miti yeBrazil yakapfuma muSelenium iyo inowanzo kuvandudza mashandiro ekuziva kune vakuru vakuru vane hunyoro hwekuziva kwekukanganisa. Magnesium muBrazil nzungu inobatsirawo kudzikisa zviratidzo senge kushomeka kwemhasuru, kuneta, kupisa kunopisa uye chiveve. [7]
7. Sauerkraut
Sauerkraut kana yakaviriswa kabichi inowedzeredzwa ne lactic acid, tyramines, phytoestrogens, mavitamini akaita A uye C, uye zvicherwa zvakaita potasium, iron uye folate. Sauerkraut inoonekwa sechikafu chakanyanya kugadzirisa matambudziko ehutano hwepfungwa, kutsigira hutano hwemabhonzo uye kudzora njodzi yekenza yemazamu.
8. Mackerel
Omega-3 chinhu chinovaka muviri chakakosha kuvakadzi kudzivirira njodzi yezvirwere zvemwoyo, kuchengetedza kuwanda kweropa, kukurudzira hutachiona uye kuderedza zviratidzo zvepfungwa nekuda kwezviratidzo zve premenopausal. Mackerel sosi huru ye omega-3 uye inogona kutaridzirwa seimwe yezvikafu zvepamusoro zvevakadzi vanopfuura makumi mana.
