Michero Tsvuku & Muriwo Zvakarongedzwa Neinoshamisa Hutano Kubatsira

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Semutemo webhuku rezvikafu, chikafu chine ruvara rutsvuku chakanyanya kuwanda muzvinhu zvinovaka muviri. Iyo inopenya hue yemichero mitsvuku-miriwo uye miriwo inobatsira mukushandura makabhohaidhiretsi, mapuroteni nemafuta kuita simba rinoshandiswa remuviri. Iwo zvakare akatakurwa ane simba uye ane moyo-hutano antioxidants senge anthocyanins, lycopene, flavonoids uye resveratrol.

Aya ma antioxidants anokwanisa kwazvo kurwisa chirwere chemwoyo uye gomarara reprostate uye zvakare inoderedza njodzi yekurohwa uye macular degeneration.

Chinyorwa Chezvitsvuku-zvine chikafu Chikafu

Pazasi pane runyorwa rwemichero tsvuku-miriwo uye miriwo:

Zvibereko zvitsvuku

1. Cranberries

2. Matamba

3. Cherries

4. Maranjisi eropa

5. Raspberries

6. Strawberries

7.Wermermon

8. Maapuro matsvuku

9. Mazambiringa matsvuku

10. Muchero mutsvuku

11. Pears tsvuku

12. Madomasi

13. Guavha

Miriwo tsvuku

1. Bhero tsvuku

2. Red itsvo bhinzi

3. Mhiripiri tsvuku

4. Beetroot

5. Red radishes

6. Tsvuku hanyanisi

7. Mbatata dzvuku

8. Rhubarb

Nei Zvitsvuku-zvine Chikafu Chakanakira Iwe?

Zvese zvitsvuku-zvine chikafu chikafu zvakasarudzika zvakaderera-koriori uye zvakaderera-sodium chikafu. Izvo zvekudya inzira yakanakisa yecarotenoid inonzi lycopene iyo inopa izvi zvikafu mutsvuku. Lycopene yakaratidzirwa kubatsira kudzivirira kubva pagomarara remapapu, gomarara repazamu, gomarara reganda, gomarara rekoloni uye gomarara regurokuro.

Antioxidants senge anthocyanins, lycopene, flavonoids uye resveratrol inowanikwa mune tsvuku-miriwo miriwo nemichero zvakaratidzwa kubatsira kurwisa gomarara uye chirwere chemwoyo, kugadzirisa maziso nekudzora BP, kuzvimba uye macular degeneration.

Sekureva kweNational Cancer Institute, 95 muzana yevanhu vakuru haisanganisi miriwo yakatsvuka uye yeyeruvara rweorenji mukudya kwavo.

Ndezvipi izvo zvinovaka muviri zviripo mune Zvitsvuku-zvine chikafu Chikafu?

1. Madomasi matsvuku

Madomasi anoonekwa semichero uye ane maLycopene akakwirira ayo anozivikanwa kuti anobatsira kurwisa gomarara reprostate, gomarara repagopa pamwe nekenza yemuura. Lycopene inowanzo kuwanikwa muzvigadzirwa zvemadomasi zvakabikwa semuto, stews uye tomato muto.

2. Strawberries

Strawberries ndiyo yakanaka sosi ye folate, potasium uye vhitamini C. Vitamin C inzvimbo ine simba antioxidant iyo inosimudzira mashandiro ezvirwere zvemuviri uye inoderedza cholesterol yako yakaipa. Inenge 1 kushumirwa kwemastrawberry ane yakawanda vhitamini C kupfuura orenji.

3. Cranberries

Cranberries inogona kubatsira kudzivirira UTI (Urinary Tract Infection) nekumisa mabhakitiriya kubva kunamatira kumadziro eurinary. Inogona zvakare kudzivirira kubva kuH pylori, hutachiona kubva kunamira kumadziro emudumbu uye kukonzera maronda emudumbu. Izvi zvinogoneka nekuda kwekuvapo kwesimba antioxidant inonzi proanthocyanidin inowanikwa mumakranberries.

4. Cherries

Iyo yakadzika yakatsvuka ruvara rwe cherries inosimbisa yavo yezvakanaka zvemukati. Iyo anthocyanins mumacherry anovapa yavo yakasviba tsvuku. Aya maanthocyanins anodzivirira muviri wako kubva kukuvara kubva mahara radicals uye zvakatipoteredza chepfu zvinomhanyisa kukwegura kwako uye zvakare zvinokonzeresa kufa kwesero nekukuvara

5. Raspberries

Raspberries akapfuma mufibre iyo inobatsira yakaderera nhanho yepasi-density lipoprotein (LDL) kana yakaipa cholesterol. Raspberries zvakare ane huwandu hwakawanda hwezinc, niacin, potasium uye akasiyana mapolyphenolic phytochemicals ayo ari lignans, tannins, phenolic acids uye flavonoids.

6. Bhero tsvuku tsvuku

Tsvuku bhero mhiripiri sarudzo yakanakisa yekushanda kune hutano hwemuviri. Izvi zvine vhitamini A, vhitamini C, vhitamini B6, vhitamini E, folate uye vane makumi matatu chete macalorie.

7. Red itsvo bhinzi

Red itsvo bhinzi dzine zvakawanda-zvine moyo-zvine hutano fiber, zinc inotsigira kubereka hutano uye inoporesa maronda uye B mavitamini ayo anosimudzira neurological basa. Idzi nyemba dzine potasium uye folate.

8. Watermelon

Watermelon isosi yakakura yeLycopene iyo inogona kudzora njodzi yehosha yemoyo uye sitiroko nekuderedza LDL cholesterol. Muchero mutsvuku-unoderedza njodzi yekenza yeprostate uye macular degeneration.

9. Beetroot

Beetroots ndeimwe yemakanakisa antioxidant miriwo, maererano neUSDA. Iyi miriwo ino sosi yakanaka ye fiber, potasium, vitamini C, nitrate uye folate. Izvi zvinovaka muviri zvinoita basa rakakura mukuderedza BP, kukurudzira kutsungirira kwemitambo uye kugadzirisa kuyerera kweropa.

10. Red radishes

Radishes ndiyo yakanaka sosi ye potassium, folate, vhitamini C, lycopene, anthocyanins, zinc, phosphorus, potasium, magnesium, mhangura, simbi, calcium, manganese, vhitamini A, vhitamini B6, vhitamini E, vhitamini K uye chikafu fiber. Zvese izvi zvinovaka muviri zvinodiwa kuti muviri wako ugare uchishanda zvakanaka.

11. Maapuro matsvuku

Maapuro matsvuku akapfuma mune antioxidants, chikafu chekudya uye flavonoids. Iyo antioxidants inoita basa rakakosha mukuderedza njodzi yekubatwa negomarara, chirwere cheshuga, BP uye chirwere chemwoyo.

12. Matamba

Mapomegraneti akapfuma muma antioxidants ayo anobatsira mukudzivirira gomarara, kunyanya gomarara reprostate. Iyo ine anti-anogumbura zvinhu ayo anogona kubatsira kudzikisa kuzvimba mumuviri wese uye kudzivirira oxidative kusagadzikana uye kukuvara.

Nzira dzeKuwedzera Zvitsvuku-zvine Chikafu Chikafu Mune Chako Chikafu

• Raspberries uye mahabhurosi anogona kuve pamwechete akaitwa berry smoothie.
• Inwa isina kutapira cranberry muto mangwanani.
• Wedzera tsvuku tsvuku, radishes uye tsvuku hanyanisi mumasadza ako.
• Wedzera tomato purée kana matomatisi akachekwa mukubika kwako.
• Snack on cherries kana nzara yakurova iwe.
• Iva nembiya yetomato muto wekudya kwemanheru.
• Kumangwanani ako emangwanani ezviyo kana porridge, wedzera chitsama chemastrawberry, raspberries kana cherries.

Zvikonzero Iwe Unofanirwa Kudya Zvakawanda Muchero Muchena Nezvirimwa

Goverana ichi chinyorwa!

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