Ngatizvitarisei, hapana chinomisa kuchembera pamakore makumi maviri nemaviri, kana kuti tingadai tatora fomura iyoyo pari zvino. Nekudaro, kune avo vanoda rubatsiro kuchengeta miviri yenyu idiki, yakasimba uye ine hutano kupfuura zvavari, yakanakisa uye yakanyanya nzira yekutanga ndeyekutarisa zvaunoisa mumuromo mako. anti-aging diet .
Kuti udzike, uye mune dzimwe nguva kunyange kudzorera kukwegura, unoda bhatiri yemaminerari, mavitamini, enzymes, antioxidants uye phytonutrients iyo muviri wako uchanyura pakarepo. Izvi zvinonyanya kuwanikwa mune zvitsva, zvisina kugadziridzwa, kunyanya zvirimwa-zvikafu zvine simba uye zvinoshanda mukubatana nemuviri wako - saka izvo zvinopinda nemudumbu mako uye digestive system zvinoratidzira pachiso chako uye muhutano hwako. Saka unoparadzanisa sei zvakanaka kubva kune zvakaipa? Kuita kuti zvive nyore, takaisa mavara-code uye takazvimedura iwe kuita murarabungu wezvikafu, izvo zvakakura zvakanyanya organic.
Poshi. NET
piri. ORENJI
3. YERO
Four. GIRINHI
5. CHENA
6. CHIEDZA/RIMA SHAVA
7. BLUE/RUPLE
8. RECIPES
NET
Watermelon: Iyi yemuno, inowanikwa zviri nyore uye inotengeka michero inobata uchichengeta ganda rako diki panguva imwe chete. Iyo ine sunblocking properties, uye kana ichidyiwa kamwe chete pazuva inorwa nemhedzisiro ye UV rays. Iyo inewo huwandu hwakaringana hwehuwandu hwemvura, saka iyo yese hydration inoita shuwa kuti mitsetse yakaoma uye isina mvura haina kuumba.
Madomasi: Madomasi ndeimwe yeakapfuma masosi e lycopene angave aripo. Madomasi akabikwa ane zvakawanda kupfuura iwo mbishi asi, saka zvinokurudzirwa kuapisa kana kuamisa usati wachera mukati, kuti zvive nyore kunyura. Lycopene inodzivirira ganda kubva mukukuvadzwa kunokonzerwa nekushushikana kusvibiswa kana mahara radicals.
Waini tsvuku: Tine nhau dzakanaka kwauri, uye chikonzero chechokwadi chekuti iwe utore girazi rewaini tsvuku kaviri kana katatu pasvondo. Asi zvinoenda pasina kutaura kuti haufanirwe kuwedzeredza! Waini inokwana sechikafu, handiti? Waini tsvuku ine antioxidants uye yakapfuma mu resveratrol, iyo inogona kuderedza kuchembera zvakanyanya. Hurrah!
Matamba: Zvino aya akanakisa, uye nzira yakanaka yekutanga zuva rako! Debra Jaliman, mutevedzeri wapurofesa wedermatology paMt Sinai School of Medicine muNew York City, anotaura kuti muto uri mumhodzi dzepomegranate une zvose zviri zviviri ellagic acid nepunicalagin; yekutanga - musanganiswa wepolyphenol unorwisa kukuvadzwa kubva kumahara radical uye yechipiri, chikafu chepamusoro chinogona kuwedzera kugona kwemuviri wako kuchengetedza collagen . Mune mamwe mazwi, pomegraneti itikiti rako rekusimba, kuputika, ganda rakapfava. Kuti ubatsirwe zvakanyanya, edza kudya mhodzi dzese uye kwete muto chete.
Zvimwe zvekudya zvitsvuku zvekuisa mukudya kwako: Tsvuku tsvuku tsvuku, raspberries, maapuro, tsvuku tsvuku (chaizvo!) uye cranberries
ORENJI
Oranges: Ichi ndicho chikafu cheorenji chiri pachena chaunofanira kuchera mukati (duh!). Vanopedza nyota yako, inoshamisa sosi yeVitamin C, uye inobatsira kuwedzera kusadzivirirwa kweganda kuchengetedza mburwa, hutachiona uye mamwe matambudziko. Ivo zvakare vanogadzira icho chishamiso chinongedzo cheganda rako - collagen.
Makarotsi: Chii chisiri chekuda pane izvi? Chiremba nambuya vainyatsoziva zvavaitaura. Iyo yakakwira Vitamin A yemukati inoita shuwa kuti masero akakuvadzwa anodzoreredzwa uye anogadzirwa patsva. Ivo zvakare vane anti-carcinogenic mabhenefiti.
Sweet potato: Chii chisiri chekuda nezve ichi chinoshamisa tuber? Haisi chete imwe yemashoma masosi ezvakanaka carbs, ndeimwe yemachubhu ayo asina kushata kwauri, uye anonaka zvakanyanya zvakare. Mbatatisi dzinotapira vanozivikanwa kuchengetedza mitsetse yakanaka uye wrinkles kure sezvo vachimutsidzira uye nekudya masero kubva mukati.
Saffron: Saffron inoramba ichinyanya kudhura pasi rose, uye nechikonzero chakanaka. Kana yasanganisirwa kubika, inowedzera chikafu chako zvine hutano. Crocin uye crocetin, ese ari maviri phytonutrients aripo musafironi, ane yakakwira anti-tumor uye antioxidant mhedzisiro. Ivo zvakare vanokanganisa zvisina kunanga zvinhu zvinokanganisa uye kuchembera DNA yako senge hutano hwepfungwa, PMS uye maitiro ane chekuita nechikafu.
Zvimwe zvekudya zveorenji zvekusanganisira mukudya kwako: Manhanga , papayas uye apricots.
YERO
Lime uye ndimu: Izvi zvibereko zvecitrus hazvisi kungowedzera zing kuhupenyu, zvakare ndeimwe yepamusoro-soro yeVitamin C. Kunyange zvazvo dzimwe mhuka dzinoyamwisa dzichibudisa Vitamin C zvakasikwa, vanhu havagoni uye vanofanira kuvimba nekunze kwekunze. Ichi chikafu chakakosha chakanakira DNA yako uye kuchengetedza ganda rako rakapfava uye risina kuunyana. Inwa muto kuti ubatsirwe zvakanyanya, asi zest uye fiber zvine mashoma eVitamin C zvakare.
Turmeric: Kamwe kadiki haldi muchikafu chako, chengeta iwe uchitaridzika mudiki uye uchipenya. MaIndia akashandisa zvinonhuwira izvi mumusoro kwemazana emakore uye vakazvidya mumacurries nekugadzirira. Saka iwe watowana mukana pano. Inorwisa kukuvara kwesero - hutano hwesero chinhu chakakosha chekuchengetedza ganda nekuchengetedza hudiki. Inorwisawo hutachiona uye matambudziko ehutano, yakapfuma mu pigment curcumin, iyo inomisa kumisa zvirwere zvinopera.
Manukah Huchi: Ikozvino iyi haina kunyatso yero, yakawedzera goridhe-amber, asi inokodzera bhiri zvakadaro. Nepo huchi hwese hunogadzirwa pachisikigo hwakanaka, huchi hweManukah hunonyanya kusimba mukudzoreredza ganda nekuti hunokurudzira kugadzirwa kwe cytokine. MaCytokines anorwisa utachiona, kudzivirira kubva kuhutachiona uye kuchengetedza mukati mako hutano.
Ghee: Dzokera pakubikira nekamwe kesadza. Inopa mafuta kuchengetedza mapfupa ako kubva mukuchembera (hongu, hudiki hausi kudzika ganda chete), uye zvakare inozvirumbidza yakakwira utsi. Izvi zvinorevei? Chaizvoizvo, inoshivirira tembiricha yakakwira uchibika, uye haiburitse chepfu muchikafu semamwe mafuta ekubikisa.
Mapaini: Hechino chimwe chikonzero chekuda iyi inopisa yaunofarira! Pineapple ine matura akawanda emanganese ayo anoita kuti prolidase, enzyme ine proline. Proline inowedzera collagen mazinga, hutano hwesero uye elasticity.
Zvimwe zvekudya zveyero zvekusanganisira mukudya kwako: Chibage, mabhanana uye yellow bell mhiripiri
GIRINHI
Avocados: Omega 3 fatty acids inodiwa kuchengetedza mukati mako mudiki uye ane hutano. Avocados ndeimwe yeakanakisa chirimwa-based masosi eichi chikafu chakakosha chinochengeta ura hwako uye mapfupa ako ane hutano. Uyezve, inosiyana-siyana uye inogona kushandiswa kwemangwanani, masikati kana kudya kwemanheru.
Broccoli: Iye zvino hutano hwepfungwa uye kuchembera zvakangokosha sezvakangofanana nazvo zvemuviri. Iyo antioxidant zvimiro zve broccoli zvinozivikanwa, asi zvakare ine lutein, iyo inokubatsira iwe kuchengetedza yakakura matura endangariro uye kugona kwepfungwa mukati memakore ako ekuvira kwezuva.
Green tea: Nezvikonzero zvakawanda pane chimwe chete, unofanirwa kunwa kapu kana maviri e green tea zuva. Muviri wako unoteresa muchetura wakawanda mukati mezuva uye girinhi tii ndiyo yakakwana detox chinwiwa chekutenda kune yayo flavonoids. Izvi zvinodzivirira kubva kuchirwere, kudzorera hutano hwesero uye kukuchengeta uchitaridzika mudiki uye fit.
Edamame: Usasiye iyi yekubuda kunze kubva kuhupenyu hwako. Edamame bhinzi, kana dzadyiwa muchimiro chadzo chechisikigo, dzine phytoestrogens, iyo inowedzera mazinga eesrogen muvakadzi vakuru uye inosimbisa mapfupa uye hutano hwemoyo.
Zvimwe zvekudya zvakasvibirira zvekuisa mukudya kwako: Sipinachi, pizi, bhinzi, gaka, coriander uye maorivhi
CHENA
Mbeu dzeSesame: Kusiyana nekutenda kwakakurumbira, hazvisi zvese zvichena zvakaipa! Kana uchinge watarisa kupfuura mupunga, upfu uye shuga, pane zvakawanda zvezvokudya zvichena zvehutano hwakanaka. Ngatitangei nemhodzi dzeSesame, iyo inoshumira yakakwirira ye calcium, iron, magnesium uye fiber - zvose zvakakosha pahutano hwese uye anti-kukwegura.
Yogati: Probiotics ndiyo yakanakisa kurwisa-kuchembera kudya kune, nekuda kweiyo mabhakitiriya akanaka anoshanda nenzira yehutano hwematumbo, achiratidzira paganda uye nemuviri wese. Inobatsirawo kushandura maseru eganda uye iri nyore snack yega, uye inogona zvakare kusanganiswa nekudya.
Mikaka-yakagadzirirwa mukaka: Hemp, almond uye mamwe mukaka wenzungu haingori imwe yakakura imwe sosi yecalcium, zvakare ine vhitamini D-yakapfuma, kuve nechokwadi kuti hausi kushaikwa mune ichi chinovaka muviri.
Zvimwe zvekudya zvichena zvekuisa mukudya kwako: Garlic, radish uye kokonati
CHIEDZA/RIMA SHAVA
Oatmeal: Kana iwe waifunga kuti pachave pasina carbs mune iyi rondedzero yese, unogona kutanga kutenda matenga. Oatmeal yakanaka kutanga kwezuva, ine zvakakosha Vitamin B zvinovaka muviri, inochengeta simba rako rakakwirira uye inoita kuti unzwe zvakanaka nekuti inoburitsa serotonin muhurongwa.
Nzungu uye nyemba: Maarumondi, cashews uye walnuts ndiwo sosi yakakura yemicronutrients. Vanoderedza cholesterol uye vane anti-inflammatory properties. Phytosterols, mapuroteni uye fiber zvinochengeta muviri muchimiro chengarava. Lentils chikafu chepamusoro chine mapuroteni akakwira uye zvakare phytochemicals kune hutano hwakanaka.
Chokoreti yakasviba: Edza uye enda kucocoa nibs kana uchikwanisa, asi kana zvanyanya kubata, isa maoko ako pane yakasviba chokoreti yaungawana. Aya ane mazinga epamusoro eflavanols uye anodzivirira kubva mukukuvara kwezuva, kutora mwenje weUV uye kuwedzera kutenderera kweropa.
Howa: Idya zvakasiyana-siyana zvehowa - bhatani, shiitake uye oyster - kune zvakasikwa zve selenium uye vhitamini D. Chengetedza mazino ako nemapfupa ane hutano, kuve nechokwadi kuti unenge wakakwana sefiddle zvakapfuura nguva yako.
Zvimwe zvekudya zvebrown zvekuisa mukudya kwako: Mazuva, hove uye organic coffee
BLUE/RUPLE
Blueberries: 'Blueberries ane akawanda antioxidants kupfuura chero mimwe michero,' anodaro mukurumbira wezvekudya Lisa DeFazio. Uye ari right. Havasi ivo chete vanodzivirira kubva kune zvakaipa-zvinokonzeresa kushushikana uye kusvibiswa, ivo vanodzivirirawo kukuvadza kwechimiro chesero chinogona kukonzera kurasikirwa kwekusimba, mitsetse yakanaka uye wrinkles.
Acai Berries: Izvi zvine mafuta ane hutano hwemoyo, pamwe ne antioxidants. Vanodzivirira ganda uye kukuvara kwemuviri kunokonzerwa nemahara radicals. Ivo zvakare vanodzora pigmentation, acne uye kuzadza hunyoro hwakarasika mumuviri uye ganda. Vanobvisa chepfu yekuchembera kubva mumuviri nekukurumidza kupfuura zvaungati 'Jack Robinson'!
Zvimwe zvekudya zvebhuruu / zvepepuru kuti ubatanidze mukudya kwako: Plum, beetroot uye mazambiringa
RECIPES
Edza aya mabikirwo ekudya kunorwisa kukwegura Healthy guacamole dip
Ingredients:
2 makotapeya akaibva
1 tbsp ichangobva kusvinwa muto wemononi
1 tbsp yakakanyiwa uye minced onion
2 tbsp mashizha ecoriander akachekwa
piniki yepepuru yakasviba, yakagurwa
chipunu chemunyu
Nzira:
Cheka uye bvisa nyama yekotapeya pasina mhodzi, wozoipwanya zvakanaka.
Wedzera zvimwe zvinhu chimwe nechimwe uye sanganisa zvakanaka.
Blend kana iwe uchida musanganiswa wakanaka kwazvo, zvimwe usiye wakaita mashed.
Dhavhara uye utonhorere mufiriji.
Shumira nekaroti kana cucumber sticks.
Breakfast berry-almond ndiro
Ingredients:
½ mukombe raspberries
½ mukombe blueberries
1 kapu yakazara-mafuta yoghurt
½ mukombe wemaamanda, wakachekwa
chipunu chesinamoni yevhu
pini yekadhi yevhu
2 ml vanilla yakatorwa
Nzira:
Tora ndiro huru wodira yoghurt mairi.
Sakanidza zvinonhuwira uye vanilla yakatorwa muyogati.
Zvadaro wobva wawedzera raspberries uye blueberries uye zvinyoronyoro simbisa kaviri kana katatu.
Mwaya maarumondi zvakanyanya pamusanganiswa weberry-yoghurt, uye simbisa zvakare.
Dig in ichiri nyowani.
Karoti-broccoli-mango saladi
Ingredients:
2 makapu broccoli
1 mango
1 karoti
1 ndimu
chipunu chemunyu
Nzira:
Svetesa broccoli uye ucheke maflorets zvakanyanya. Isa mundiro.
Mundiro imwe chete, wedzera nyama yemango imwe, cubed.
Cheka karoti kuita zvimedu uye wosimudzira izvi ne broccoli uye mango zvinyoro.
Muto weremoni, isa munyu woukurunga. Unogona kuisa arugula, sipinachi kana mashizha eretisi kana uchida kuwedzera imwe dosi yezvinovaka muviri.
Kanda karoti, mango, broccoli uye ushumire panzvimbo yekushisa, kana kutonhora kwemaminitsi makumi maviri usati washumira.
Mbatata yakakangwa nedamba
Ingredients:
2 mbatatisi hombe, kureba nepakati
1 tbsp mafuta omuorivhi
chipunu chemhiripiri yakasviba pasi
chipunu chemunyu
1 pomegranate ine mhodzi yakabviswa
2 tbsp yogati
Mint yakachekwa mashizha
Nzira:
Preheat oven kusvika 425 degrees F.
Paridza mbatatisi pabiki uye udire nemafuta emuorivhi. Fukidza nomunyu uye mhiripiri.
Kamwe zvakaenzana kupararira, bika kweinenge hafu yeawa, kusvikira mbatatisi yatsvukira uye yakasviba.
Bvisa uye utonhorere kwemaminitsi maviri kana matatu.
Womwaya yoghuti zvakaenzana pazvidimbu zvina zvembatatisi. Kune kunyange tastier uye tangier musiyano, unogona kusanganisa pod yegariki neyoghurt.
Nyara zvinyoro nyoro mhodzi dzepomegraneti zvakaenzana pazvidimbu zvembatatisi.
Gadzirisa nemindi mashizha uye mushumire apo mbatatisi ichiri kudziya uye yakasviba. Iwe unogonawo kutsiva mint ne thyme kana parsley zvichienderana nekuravira kwako.
