Hypertrophic Cardiomyopathy: Zizindikiro, Zomwe Zimayambitsa, Kuchiza ndi Kupewa Onani Zitsanzo Pazidziwitso Zachangu LOWANI Zidziwitso Kwa Zidziwitso Zatsiku ndi TsikuMonga
-
Chaitra Navratri 2021: Tsiku, Muhurta, Miyambo ndi Kufunika Kwa Phwandoli -
- Hina Khan Amadzikongoletsa Ndi Shop Green Green Shadow Ndipo Glossy Nude Milomo Kuyang'ana Pazinthu Zosavuta Zambiri!
- Ugadi Ndi Baisakhi 2021: Sinthani Maonekedwe Anu Achikondwerero Ndi Masuti Achikhalidwe Olimbikitsidwa Ndi A Celeb
- Horoscope ya Tsiku ndi Tsiku: 13 Epulo 2021
Chaitra Navratri 2021: Tsiku, Muhurta, Miyambo ndi Kufunika Kwa Phwandoli Musaphonye
- Asodzi atatu adawopa kuti afa pomwe sitima idakumana ndi bwato kuchokera pagombe la Mangaluru
- Medvedev akutuluka mu Monte Carlo Masters pambuyo poyesa kwabwino kwa coronavirus
- Kabira Mobility Hermes 75 Kuthamanga Kwakukulu Kwamalonda Kutumiza Ma Scooter Amagetsi Kuyambitsidwa Ku India
- Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Ndi Nyenyezi Zina Zakumwera Zimatumiza Zofuna Kwa Otsatira Awo
- Mtengo wa Golide Ugwa Osakhala Wodandaula NBFCs, Mabanki Ayenera Kukhala Amaso
- Ngongole za AGR Ndi Makasitomala Atsopano A Spectrum Amatha Kukhudza Gawo Lama Telecom
- CSBC Bihar Police Constable Final Result 2021 Adalengezedwa
- Malo Opambana 10 Oti Muyendere Ku Maharashtra Mu Epulo
Monga lamulo la buku lazakudya, zakudya zofiira zimakhazikika kwambiri mu michere. Mtundu wowala wa zipatso ndi ndiwo zamasamba ofiira amathandizira kusintha chakudya, mapuloteni ndi mafuta kukhala mphamvu yogwiritsa ntchito thupi. Amakhalanso ndi ma antioxidants amphamvu komanso amtima wathanzi monga anthocyanins, lycopene, flavonoids ndi resveratrol.
Ma antioxidants awa amatha kuthana ndi matenda amtima ndi khansa ya prostate komanso amachepetsa chiopsezo cha sitiroko komanso kuchepa kwa macular.
Mndandanda wazakudya zofiira
M'munsimu muli mndandanda wa zipatso ndi ndiwo zamasamba ofiira:
Zipatso zofiira
1. Cranberries
2. Makangaza
3. Cherries
4. Malalanje amwazi
5. Raspberries
6. Strawberries
7. Chivwende
8. Maapulo ofiira
9. Mphesa zofiira
10. Mphesa zofiira
11. Mapeyala ofiira
12. Tomato
13. Guava
Masamba ofiira
1. Tsabola wofiira wofiira
2. Nyemba za impso zofiira
3. Tsabola wofiira
4. Beetroot
5. Red radishes
6. Anyezi ofiira
7. Mbatata zofiira
8. Rhubarb
N 'chifukwa Chiyani Zakudya Zofiira Ndi Zabwino Kwa Inu?
Zakudya zonse zofiira ndizochepa kwambiri komanso zakudya zopanda sodium. Zakudya ndi gwero labwino kwambiri la carotenoid yotchedwa lycopene yomwe imapatsa chakudyachi mtundu wofiyira. Lycopene yawonetsedwa kuti imathandizira kuteteza khansa yamapapo, khansa ya m'mawere, khansa yapakhungu, khansa yam'matumbo ndi khansa ya m'mimba.
Antioxidants monga anthocyanins, lycopene, flavonoids ndi resveratrol omwe amapezeka m'masamba ofiira ofiira ndi zipatso adawonetsedwa kuti amathandizira kulimbana ndi khansa ndi matenda amtima, kukonza maso ndikuwongolera kuthamanga kwa magazi, kutupa ndi kuchepa kwa macular.
Malinga ndi National Cancer Institute, 95% ya achikulire samaphatikiza masamba ofiira ndi ofiira okwanira pazakudya zawo.
Kodi Zakudya Zam'madzi Zopezeka Ndi Zakudya Zofiira Ndi Zotani?
1. Tomato wofiira
Tomato amawerengedwa ngati zipatso ndipo amakhala ndi ma lycopene ambiri omwe amadziwika kuti amathandiza kuthana ndi khansa ya prostate, khansa ya kholingo ndi khansa ya m'matumbo. Lycopene amapezeka mumaphikidwe ophika a phwetekere monga msuzi, mphodza ndi msuzi wa phwetekere.
2. Strawberries
Strawberries ndimomwe mungapangire mafuta, potaziyamu ndi vitamini C. Vitamini C ndi mphamvu yamagetsi yomwe imathandizira magwiridwe antchito amthupi ndikuchepetsa cholesterol yanu yoyipa. Pafupifupi 1 sitiroberi imakhala ndi vitamini C wambiri kuposa lalanje.
3. Cranberries
Cranberries ingathandize kupewa UTI (Urinary Tract Infection) poletsa mabakiteriya kuti asamamatire pamakoma amkodzo. Zitha kuperekanso chitetezo ku H pylori, bakiteriya kuti asadziphatike m'makoma am'mimba ndikupangitsa zilonda zam'mimba. Izi ndizotheka chifukwa chakupezeka kwa antioxidant wamphamvu wotchedwa proanthocyanidin wopezeka mu cranberries.
4. Cherries
Mtundu wofiira kwambiri wamatcheri umawunikiranso zakudya zawo. Ma anthocyanins mumatcheri amawapatsa mtundu wawo wofiira. Ma anthocyanins amenewa amateteza thupi lanu kuti lisawonongeke ndi poizoni wa chilengedwe omwe amafulumizitsa ukalamba wanu komanso amawononga maselo ndikufa.
5. Raspberries
Rasipiberi amakhala ndi michere yambiri yomwe imathandizira kutsika kwa lipoprotein (LDL) kapena cholesterol choipa. Rasipiberi amakhalanso ndi zinc, niacin, potaziyamu komanso mitundu yambiri yamafuta a polyphenolic omwe ndi lignans, tannins, phenolic acid ndi flavonoids.
6. Tsabola wofiira wofiira
Tsabola wofiira wabuluu ndi njira yabwino kwambiri yothandiza kuti chitetezo chamthupi chitetezeke. Izi zili ndi vitamini A, vitamini C, vitamini B6, vitamini E, folate ndipo imangokhala ndi ma calories 30 okha.
7. Nyemba za impso zofiira
Nyemba za impso zofiira zimakhala ndi michere yambiri yamtundu wathanzi, zinc yomwe imathandizira thanzi la uchembere ndipo imachiritsa mabala ndi mavitamini a B omwe amalimbikitsa kugwira ntchito kwamitsempha. Mitundu iyi ya nyemba imakhalanso ndi potaziyamu komanso folate.
8. Chivwende
Vwende ndi gwero lalikulu la lycopene lomwe lingachepetse chiopsezo cha matenda amtima ndi sitiroko pochepetsa cholesterol cha LDL. Zipatso zofiira zimachepetsa chiopsezo cha khansa ya prostate komanso kuchepa kwa macular.
9. Beetroot
Beetroots ndi imodzi mwamasamba abwino kwambiri a antioxidant, malinga ndi USDA. Masamba awa ndi gwero labwino kwambiri la fiber, potaziyamu, vitamini C, nitrate ndi folate. Zakudyazi zimathandiza kwambiri pakuchepetsa kuthamanga kwa magazi, kupititsa patsogolo masewera othamanga komanso kukonza magazi.
10. Red radishes
Radishes ndi potassium, folate, vitamini C, lycopene, anthocyanins, zinc, phosphorous, potaziyamu, magnesium, mkuwa, chitsulo, calcium, manganese, vitamini A, vitamini B6, vitamini E, vitamini K ndi vitamini F. Zakudya zonsezi zimafunika kuti thupi lanu likhale logwira ntchito bwino.
11. Maapulo ofiira
Maapulo ofiira ali ndi ma antioxidants ambiri, michere yazakudya ndi flavonoids. Ma antioxidants amatenga gawo lofunikira pochepetsa chiopsezo chokhala ndi khansa, matenda ashuga, matenda oopsa komanso matenda amtima.
12. Makangaza
Makangaza ali ndi ma antioxidants ambiri omwe amathandiza kupewa khansa, makamaka khansa ya prostate. Lili ndi zotsutsana ndi zotupa zomwe zingathandize kuchepetsa kutupa mthupi lonse komanso kupewa kupsinjika kwa oxidative ndikuwonongeka.
Njira Zowonjezera Zakudya Zofiira mu Zakudya Zanu
- Raspberries ndi strawberries atha kupangidwa limodzi kukhala mabulosi osalala.
- Imwani msuzi wa kiranberi wopanda shuga m'mawa.
- Onjezerani tsabola wofiira, radishes ndi anyezi wofiira mu saladi anu.
- Onjezerani puree ya phwetekere kapena tomato wodulidwa mukamaphika.
- Chotupitsa pamatcheri njala ikakufikani.
- Mukhale ndi mbale ya phwetekere pa chakudya chamadzulo.
- Chakudya chanu cham'mawa cham'mawa kapena phala, onjezerani pang'ono ma strawberries, rasipiberi kapena yamatcheri.
Zifukwa Zomwe Muyenera Kudya Zipatso Zambiri Ndi Masamba
Gawani nkhaniyi!
