Kunena zoona, palibe chomwe chingalepheretse kukalamba ali ndi zaka 22, kapena tikadakhala kuti tajambula fomuyi pofika pano. Komabe, kwa inu omwe mukufuna thandizo kuti matupi anu akhale aang'ono, abwino komanso athanzi kuposa momwe alili, njira yabwino kwambiri yoyambira ndikuwonera zomwe mumayika mkamwa mwanu. zakudya zoletsa kukalamba .
Kuti muchepetse, ndipo nthawi zina ngakhale kusintha ukalamba, mumafunika batire la mchere, mavitamini, michere, ma antioxidants ndi phytonutrients omwe thupi lanu lidzanyowa nthawi yomweyo. Izi nthawi zambiri zimapezeka muzakudya zatsopano, zosakonzedwa, makamaka zochokera ku zomera zomwe zimakhala ndi mphamvu komanso zimagwira ntchito mogwirizana ndi thupi lanu - kotero zomwe zimadutsa m'matumbo anu ndi m'mimba zimawonekera pa nkhope yanu ndi thanzi lanu. Ndiye mumalekanitsa bwanji zabwino ndi zoyipa? Kuti zikhale zosavuta, tasankha mitundu ndikuzigawa kuti zikhale utawaleza wazakudya, zomwe zimakula bwino kwambiri.
imodzi. NET
awiri. LALANJE
3. WAYELOW
Zinayi. ZOGIRIRA
5. WOYERA
6. KUWULA/KUDAKWIRIKA
7. BULUU/CHIPIRI
8. MAPINDU
NET
Chivwende: Chipatso chapafupichi, chopezeka mosavuta komanso chotsika mtengo ndi chothandiza ndikusunga khungu lanu laling'ono nthawi imodzi. Ili ndi mphamvu zoteteza dzuwa, ndipo ikadyedwa kamodzi patsiku imalimbana ndi zotsatira za kuwala kwa UV. Imakhalanso ndi madzi okwanira, kotero kuti hydration yonse imaonetsetsa kuti mizere yowuma ndi yopanda madzi imapanga.
Tomato: Tomato ndi amodzi mwa magwero olemera kwambiri a lycopene omwe angakhalepo. Tomato wophikidwa amakhala ndi zambiri kuposa zosaphika, choncho ndibwino kuti muzitenthetsa kapena kuziyika musanayambe kukumba, kuti zikhale zosavuta kuyamwa. Lycopene imateteza khungu kuti lisawonongeke chifukwa cha kuipitsidwa kwa nkhawa kapena ma free radicals.
Vinyo wofiyira: Tili ndi uthenga wabwino kwa inu, komanso chifukwa chomveka choti muzimwa kapu ya vinyo wofiira kawiri kapena katatu pa sabata. Koma sizikutanthauza kuti simuyenera kuchita mopambanitsa! Vinyo amawerengedwa ngati chakudya, sichoncho? Vinyo wofiira ali ndi antioxidants ndipo ali ndi resveratrol yambiri, yomwe imatha kuchepetsa ukalamba kwambiri. Uwu!
Makangaza: Tsopano izi ndizosangalatsa, komanso njira yabwino yoyambira tsiku lanu! Debra Jaliman, wothandizira pulofesa wa Dermatology pa Mt Sinai School of Medicine ku New York City, akunena kuti madzi a mumbewu ya makangaza ali ndi ellagic acid ndi punicalagin; yoyamba - polyphenol pawiri yomwe imalimbana ndi kuwonongeka kwa ma free radical ndipo yachiwiri, michere yapamwamba kwambiri yomwe imatha kuwonjezera mphamvu ya thupi lanu sungani collagen . Mwa kuyankhula kwina, makangaza ndi tikiti yanu yopita ku khungu lolimba, lalifupi, lofewa. Kuti mupindule kwambiri, yesani kudya mbewu zonse osati madzi okha.
Zakudya zina zofiira kuti muphatikize muzakudya zanu: Tsabola wofiira, raspberries, maapulo , chilli wofiira (kwenikweni!) Ndi cranberries
LALANJE
Malalanje: Ichi ndiye chakudya chodziwika bwino cha lalanje chomwe muyenera kukumba (duh!). Amathetsa ludzu lanu, ndi gwero lodabwitsa la Vitamini C, ndikuthandizira kulimbikitsa chitetezo chamkhungu kusunga ziphuphu, matenda ndi mavuto ena. Amapanganso chopangira chozizwitsa pakhungu lanu - collagen.
Kaloti: Kodi sindimakonda chiyani pa izi? Adotolo ndi agogo anadziwadi zomwe amakamba. Kuchuluka kwa Vitamini A kumatsimikizira kuti maselo owonongeka amabwezeretsedwa ndi kupangidwanso. Amakhalanso ndi zotsutsana ndi carcinogenic.
Mbatata: Ndi chiyani chomwe sichiyenera kukonda za tuber yodabwitsa iyi? Sikuti ndi amodzi mwa magwero ochepa a ma carbs abwino, ndi amodzi mwamachubu omwe siabwino kwa inu, komanso amakoma kwambiri. Mbatata Amadziwika kuti amasunga mizere yabwino komanso makwinya chifukwa amatsitsimutsa ndikudyetsa ma cell mkati.
safironi: safironi ikupitirizabe kukhala zokometsera zodula kwambiri padziko lapansi, ndipo ndi chifukwa chabwino. Mukaphatikizidwira kuphika, zimakulitsa chakudya chanu chopatsa thanzi. Crocin ndi crocetin, onse a phytonutrients omwe amapezeka mu safironi, ali ndi anti-tumor komanso antioxidant zotsatira. Amakhudzanso molakwika zinthu zomwe zimakhudza ndikukula kwa DNA yanu monga thanzi lamaganizidwe, PMS ndi machitidwe okhudzana ndi chakudya.
Zakudya zina zamalalanje zomwe muyenera kuziphatikiza muzakudya zanu: Maungu, mapapaya ndi ma apricots.
WAYELOW
Laimu ndi mandimu: Zipatso za citrus izi sizimangowonjezera zing ku moyo, zimakhalanso imodzi mwa magwero apamwamba kwambiri a Vitamini C. Pamene zinyama zina zimatulutsa Vitamini C mwachibadwa, anthu sangathe ndipo ayenera kudalira magwero akunja. Mfundo yofunika imeneyi ndi yabwino kwa DNA yanu komanso kuti khungu lanu likhale losalala komanso lopanda makwinya. Imwani madziwo kuti mupindule kwambiri, koma zest ndi fiber zilinso ndi Vitamini C pang'ono.
Turmeric: Kanthu kakang'ono ka haldi m'zakudya zanu, kumakupangitsani kuti muwoneke ngati wachinyamata komanso wokongola. Amwenye akhala akugwiritsa ntchito zokometsera zodabwitsazi kwa zaka mazana ambiri ndipo amazidyanso mu ma curries ndi kukonzekera. Chifukwa chake mwapeza kale mwayi pano. Imalimbana ndi kuwonongeka kwa ma cell - thanzi la cell ndi gawo lofunikira pakusamalira khungu komanso kusunga unyamata. Imalimbananso ndi matenda ndi zovuta zaumoyo, imakhala ndi pigment curcumin, yomwe imayimitsa matenda osokonekera.
Manukah Honey: Tsopano izi siziri zachikasu kwenikweni, ndi zagolide-amber, koma zimagwirizanabe ndi biluyo. Ngakhale uchi wopangidwa mwachilengedwe ndi wabwino, uchi wa Manukah ndi wamphamvu kwambiri pakutsitsimutsa khungu chifukwa umapangitsa kupanga ma cytokine. Ma Cytokines amalimbana ndi tizilombo toyambitsa matenda, kuteteza ku matenda komanso kusunga mkati mwanu wathanzi.
Ghee: Bwererani kuphika ndi kakomedwe ka ghee. Amapereka mafuta kuti mafupa anu asakalamba (inde, unyamata sungozama pakhungu), komanso umadzitamandira ndi utsi wambiri. Kodi izi zikutanthauza chiyani? Kwenikweni, imalekerera kutentha kwakukulu pamene ikuphika, ndipo sichitulutsa poizoni muzakudya monga mafuta ena ophikira.
Zinanazi: Nachi chifukwa china chokondera malo otenthawa! Chinanazi chili ndi manganese ambiri omwe amayambitsa prolidase, puloteni yomwe imakhala ndi proline. Proline imathandizira kuchuluka kwa collagen, thanzi la ma cell komanso kukhazikika.
Zakudya zina zachikasu zomwe muyenera kuziphatikiza muzakudya zanu: Chimanga, nthochi ndi tsabola wachikasu
ZOGIRIRA
Mapeyala: Omega 3 fatty acids amafunikira kuti mkati mwanu mukhale achichepere komanso athanzi. Mapeyala ndi amodzi mwamagwero abwino kwambiri ozikidwa ndi mbewu omwe ali ndi michere yofunika kwambiri yomwe imasunga matumbo anu ndi mafupa anu athanzi. Kuphatikiza apo, imakhala yosunthika ndipo imatha kugwiritsidwa ntchito m'mawa, masana kapena chakudya chamadzulo.
Burokoli: Panopa thanzi la maganizo ndi ukalamba n'zofunika kwambiri monga mmene thupi limakhalira. Mphamvu ya antioxidant ya broccoli ndi yodziwika bwino, koma ilinso ndi lutein, yomwe imakuthandizani kuti musunge kukumbukira komanso kulimba kwa malingaliro mpaka kulowa kwa dzuwa.
Tiyi wobiriwira: Pazifukwa zambiri kuposa chimodzi, muyenera kumwa kapu imodzi kapena ziwiri tiyi wobiriwira tsiku. Thupi lanu limapereka misonkho muzowopsa zambiri masana ndipo tiyi wobiriwira ndiye chakumwa chabwino kwambiri chochotsera poizoni chifukwa cha ma flavonoids ake. Izi zimateteza ku matenda, zimabwezeretsa thanzi la maselo komanso zimakupangitsani kuti muwoneke wachinyamata ndi fit.
Edamame: Osasiyitsa kutengera kwakum'mawa kwa moyo wanu. Nyemba za Edamame, zikadyedwa mwachilengedwe, zimakhala ndi phytoestrogens, zomwe zimakulitsa milingo ya estrogen mwa amayi okalamba ndikulimbitsa mafupa ndi thanzi la mtima.
Zakudya zina zobiriwira zomwe muyenera kuziphatikiza muzakudya zanu: Sipinachi, nandolo, nyemba, nkhaka, coriander ndi azitona
WOYERA
Mbeu za Sesame: Mosiyana ndi zomwe anthu ambiri amakhulupirira, sizinthu zonse zoyera ndi zoipa! Mukangoyang'ana kudutsa mpunga, ufa ndi shuga, pali zakudya zambiri zoyera za thanzi labwino. Tiyeni tiyambe ndi nthanga za sesame, zomwe zimakhala ndi calcium yambiri, chitsulo, magnesium ndi fiber - zonse zofunika kuti mukhale ndi thanzi labwino komanso odana ndi ukalamba.
Yogati: Ma probiotics ndi zakudya zabwino kwambiri zolimbana ndi ukalamba zomwe zilipo, chifukwa cha mabakiteriya abwino omwe amagwira ntchito kudzera m'matumbo athanzi, akuwonetsera pakhungu ndi thupi lonse. Zimathandizanso kutembenuza maselo a khungu ndipo ndi chakudya chosavuta chokha, komanso chimatha kuphatikizidwa ndi zakudya.
Makaka opangidwa ndi zomera: Hemp, amondi ndi mkaka wina wa mtedza sizongowonjezera kashiamu, komanso ndi vitamini D wochuluka, kuwonetsetsa kuti simukusowa muzakudyazi.
Zakudya zina zoyera kuti muphatikize muzakudya zanu: Garlic, radish ndi kokonati
KUWULA/KUDAKWIRIKA
Oatmeal: Ngati mumaganiza kuti sipakhala ma carbs pamndandanda wonsewu, mutha kuyamba kuthokoza kumwamba. Oatmeal ndi chiyambi chabwino kwa tsiku, ali ndi michere yofunika ya Vitamini B, imasunga mphamvu zanu ndikukupangitsani kumva bwino chifukwa imatulutsa serotonin m'dongosolo.
Mtedza ndi mphodza: Ma almond, cashews ndi walnuts ndi gwero lalikulu la micronutrients. Amachepetsa cholesterol ndipo amakhala ndi anti-inflammatory properties. Ma phytosterols, mapuloteni ndi fiber zimasunga thupi kukhala ngati ngalawa. Lentil ndi zakudya zapamwamba zomwe zimakhala ndi mapuloteni ambiri komanso ma phytochemicals kuti akhale ndi thanzi labwino.
Chokoleti chakuda: Yesani ndikupita ku cocoa nibs ngati mungathe, koma ngati ndizochulukirapo, gwirani chokoleti chakuda kwambiri chomwe mungapeze. Izi zimakhala ndi ma flavanols ochuluka ndipo zimateteza ku dzuwa, kuyamwa kuwala kwa UV komanso kupititsa patsogolo kayendedwe ka magazi.
Bowa: Idyani mitundu yosiyanasiyana ya bowa - batani, shiitake ndi oyster - chifukwa cha magwero achilengedwe a selenium ndi vitamini D. Sungani mano ndi mafupa athanzi, onetsetsani kuti mudzakhala woyenera ngati fiddle itatha kale.
Zakudya zina zofiirira zomwe muyenera kuziphatikiza muzakudya zanu: Madeti, nsomba ndi khofi wachilengedwe
BULUU/CHIPIRI
Zipatso za Blueberries: 'Zipatso za Blueberries zili ndi ma antioxidants ambiri kuposa zipatso zina zilizonse,' akutero katswiri wazakudya Lisa DeFazio. Ndipo iye akulondola. Sikuti amangoteteza ku zovuta za kupsinjika maganizo ndi kuipitsa, amalepheretsanso kuwonongeka kwa maselo omwe angayambitse kulimba, mizere yabwino ndi makwinya.
Zipatso za Acai: Izi zili ndi mafuta opatsa thanzi, komanso ma antioxidants. Amateteza khungu ndi thupi kuwonongeka chifukwa cha ma free radicals. Amawongoleranso mtundu wa pigmentation, ziphuphu zakumaso ndikubwezeretsa chinyezi chomwe chatayika m'thupi ndi pakhungu. Amachotsa poizoni wokalamba m'thupi mwachangu kuposa momwe munganene kuti 'Jack Robinson'!
Zakudya zina zabuluu/zofiirira zomwe muyenera kuziphatikiza muzakudya zanu: Plum, beetroot ndi mphesa
MAPINDU
Yesani maphikidwe awa a zakudya zoletsa kukalamba Thanzi la guacamole dip
Zosakaniza:
2 ma avocado akucha
Supuni 1 yatsopano ya mandimu
1 tbsp finely shredded ndi minced anyezi
2 tbsp finely akanadulidwa coriander masamba
tsabola wakuda wakuda, grated
mchere wambiri
Njira:
Kagawo ndikuchotsani mnofu wa avocado popanda njere, kenaka sakanizani bwino.
Onjezani zosakaniza zina chimodzi ndi chimodzi ndikusakaniza bwino.
Sakanizani ngati mukufuna kusakaniza bwino kwambiri, apo ayi siyani mophwanyidwa.
Phimbani ndi kuzizira mufiriji.
Kutumikira ndi kaloti kapena nkhaka timitengo.
Chakudya cham'mawa mabulosi a amondi mbale
Zosakaniza:
½ kapu raspberries
½ kapu blueberries
1 chikho chodzaza mafuta yogurt
½ kapu ya amondi, slivered
sinamoni yapansi pang'ono
uzitsine wa cardamom pansi
2 ml ya vanila
Njira:
Tengani mbale yaikulu ndikutsanulira yogurt mmenemo.
Sakanizani zonunkhira ndi vanila kuchotsa mu yogurt.
Kenaka yikani raspberries ndi blueberries ndikugwedeza mokoma kawiri kapena katatu.
Kuwaza ma amondi mowolowa manja pa kusakaniza kwa mabulosi-yoghurt, ndikuyambitsanso.
Dulani mkati mwatsopano.
Karoti-broccoli-mango saladi
Zosakaniza:
2 makapu broccoli
1 mango
1 karoti
1 mandimu
mchere wambiri
Njira:
Thirani broccoli ndikudula florets pafupifupi. Ikani mu mbale.
Mu mbale yomweyo, onjezerani nyama ya mango imodzi, cubed.
Dulani karoti mu magawo ndikugwedeza izi ndi broccoli ndi mango mofatsa.
Thirani mandimu, onjezerani mchere ndikuyambitsanso. Mukhoza kuwonjezera masamba a arugula, sipinachi kapena letesi ngati mukufuna kuwonjezera mlingo wowonjezera wa zakudya.
Sakanizani karoti, mango, broccoli ndikutumikira kutentha kwa firiji, kapena kuzizira kwa mphindi 20 musanayambe kutumikira.
Mbatata wokazinga ndi makangaza
Zosakaniza:
2 mbatata zazikulu, zotalika ndi theka
1 tbsp mafuta a maolivi
tsabola wakuda pansi
mchere wambiri
1 makangaza ndi njere zachotsedwa
2 tbsp yogurt
Masamba odulidwa bwino a timbewu tonunkhira
Njira:
Preheat uvuni ku 425 F.
Ikani mbatata pa pepala lophika ndikutsanulira mafuta a azitona. Kuwaza ndi mchere ndi tsabola.
Kamodzi wogawana kufalikira, kuphika kwa pafupifupi theka la ola, mpaka mbatata ndi golide bulauni ndi khirisipi.
Chotsani ndikuzizira kwa mphindi ziwiri kapena zitatu.
Kenako kuwaza yoghuti mofanana pa magawo anayi a mbatata. Kuti mukhale wokoma komanso wowoneka bwino, mutha kusakaniza phala la adyo ndi yoghurt.
Pang'onopang'ono tsitsani njere za makangaza mofanana pamagawo a mbatata.
Kongoletsani ndi masamba a timbewu tonunkhira ndikutumikira pamene mbatata ikadali yotentha komanso yotentha. Mukhozanso kusintha timbewu tonunkhira ndi thyme kapena parsley malinga ndi kukoma kwanu.
