Superfoods

Breyers Inofadza protein ice cream inoita senge sarudzo ine hutano. Ziva macalorie ayo, zvinovaka muviri uye njodzi dzinogona kuitika dzehutano.

Kana tichida kuedza tii kuti timuke mangwanani kana kuti pashure pokudya kwemasikati, tinofanira kuziva kuti tii dzinosimbisa dzinotibatsira kumuka mumuviri nomupfungwa kuti tatarisana nezuva.

Tsvaga kuti chii chinonzi hyperpalatability uye ndezvipi zvine njodzi zvakanyanya hyperpalatable chikafu chehutano. Isu tinoburitsawo zvishoma zvinopinda muropa chikafu.

Tsvaga kuti ndeapi macarbohydrates ari nyore uye kuti ndeapi chikafu chaanowanikwa mairi. Tinokuudza pamusoro pezvibatsiro zvevatambi uye zvipingamupinyi zvezvokudya zvakapfuma mune shuga yakawedzerwa.

Ziva zvakanakira kutora chikafu chine macarbohydrates akaomarara. Isu tinokuudza kuti ndeapi marudzi aya e hydrates uye kuti ungaasanganisira sei mukudya kwakanaka.

Chikafu chepamusoro chinowanikwa nemunhu wese, ndiyo cocoa nibs. Izere nemabhenefiti uye iine chinhu chimwe chete ichipokana nacho: kuravira kwayo kunorwadza kwakafanana neiyo pure cocoa. Zvimwe zvese zvakanakira.

Tsvaga zvikafu zvakanakisa zvekuvandudza manzwiro ako. Tinokudzidzisai zvikafu zvinovandudza zviratidzo zvekuora mwoyo uye kufunganya.

Ziva kuti ndezvipi zvibereko zvakanakisisa zvaunogona kutora nokuda kwehutano hwemazino ako. Isu tinoongorora mhando dzakasiyana dzemichero kuti tidzivise cavities uye kuruma.

Tsvaga kuti ndechipi chikafu chakanakisa chinokurudzirwa neophthalmologists kuti uve nemaonero akanaka. Isu tinoongorora mabhenefiti ayo chikafu chinopa uye izvo zvakanakira maziso.

Tsvaga kuti sei avocado toast iri yakanakisa kudya kwemangwanani iwe yaunogona kutarisira ganda rako. Isu tinoongorora mabhenefiti eiyi resipi uye kuti inobata sei hutano hwedermis.

Tsvaga kuti ndezvipi zvekudya zvisingafanirwe kunge zviri mufiriji. Ziva michero, miriwo uye zviyo zvaunofanira kuchengeta pamhepo tembiricha.

Tsvaga kuti ndezvipi zvekudya zvakanakisa kudya kana uine gomarara reprostate. Isu tinokuudzawo kuti ndezvipi zvekudya zvakanyanya uye ndezvipi zvaunofanira kudzivisa.

Mamwe masayendisiti anoona kuti ndeipi nzira yakanakisa yekubika mupunga. Tsvaga kuti ungabikwa sei mupunga kuti uve neutano uye hushoma.

Tsvaga kuti ndezvipi zvekudya zvakanakisisa zvekuderedza marwadzo muArthritis. Pamusoro pezvo, tinokudzidzisa izvo zvinorambidzwa chikafu mukudya kune vane arthritis.

Tsvaga kuti ndezvipi zvekudya zvakanakisa zvakapfuma mu zinc. Isu tinokudzidzisa iwe vegan chikafu uye maitiro ekutora zinc nemazvo.

Ziva nzira yekudziyisa zvakare chikafu chasara usingarasikirwe nekunaka kwayo kwepakutanga. Isu tinokudzidzisa nzira yekupisa nyama, hove, miriwo, mupunga, soups, chikafu chakakangwa nezvimwe zvakawanda.

Ziva misiyano mikuru pakati pecocoa nechokoreti. Dzidza kukosha kwayo kwekudya kwakakosha uye ndeipi ine hutano.

Ziva kuti histamine chii uye nei ichionekwa mumuviri wedu. Mukuwedzera, tinokuudza nezvezvokudya zvakapfuma mu histamine kuedza kuderedza mukudya.

Tsvaga kuti chii chinonzi quark cheese uye kuti hutano hwayo chii. Isu tinokudzidzisa madyiro echizi ichi uye ayo anoshamisa ehutano hwevatambi.

Tsvaga kuti chii chinonzi MCT mafuta (medium chain triglycerides) uye kuti chii chinopa mukudya kwe ketogenic. Isu tinoongorora kana ine hutano uye kuti inofanira kutorwa sei.

Avocado chikafu chine hutano chinofanira kunge chiripo mukudya kwakaringana. Ziva zvakanakira kudya maavocado mazuva ese. Inokora here?

Tsvaga kuti ndezvipi zvekudya zvakanakisa zvine asingasviki makumi mashanu macalorie. Isu tinowana hutano hwakanyanya uye hushoma caloric chikafu chekuwedzera kune chako chakajairika chikafu.

Tsvaga iyo itsva Mercadona yakazadzwa zviyo, isina gluten uye yakakodzera vegans. Isu tinoongorora ruzivo rwavo rwekudya uye zvigadzirwa. Vane hutano here?

Tsvaga zvakanakisa zvekudya zvakapfuma mumvura kuti ugare uine hydrate mumwedzi inopisa. Mukuwedzera, vane macalorie mashoma, saka vakakwana kuti vabatsire kuderedza uremu kana kudzora kudya.

Tsvaga kuti ndezvipi zvakanakisa mabhenefiti ekubatanidza chikafu fiber mukudya kwedu. Isu tinokudzidzisa iwe marudzi akasiyana uye zvese zvakanakira kushandiswa kwayo.

Tsvaga kuti ungasarudza sei yakanakisa vegan burger. Miti-yakavakirwa nyama haifanire kuve ine hutano kupfuura mhuka-yakavakirwa. Tsvaga izvo zvaunofanira kufunga nezvazvo kana uchitenga vegan burgers.

Dzidza nezve akanakisa zvivakwa zve octopus uye ndezvipi mabhenefiti ayo anounza kune hutano. Mhuka iyi yemugungwa ine mapuroteni akawanda, kunyangwe ichienderana nerudzi rweoctopus uye gungwa raanogara.

Gelato uye ice cream zvinhu zviviri zvakafanana. Tsvaga kuti misiyano yavo ndeipi uye ndeipi iri nani. Kumbira yakanakisa ice cream parlor kuti unakirwe nesnack nyowani.

Blackberries muchero wemusango unogara zvinhu zvakawanda uye hutano hunobatsira. Tsvaga zvese nezve dema raspberries uye maitiro ekuomesa iwo nechando nemazvo.

Tsvaga zvivakwa uye mabhenefiti eHeura. Iyi nyama yemanyepo yemavegan ine akawanda mabhenefiti ehutano, kuwedzera kune zvine hutano zvinongedzo.

Tsvaga kuti Bok Choy chii uye kuti hutano hwayo chii. Muriwo uyu une zvinhu zvakawanda zvine hutano, zvakakwana pakuderedza uremu. Dzidza kuibika nenzira iri nyore.

Butter chikafu chinoshandiswa zvakanyanya mukicheni. Tsvaga zvimiro zvayo uye mabhenefiti, pamwe nekukanganisa kwekushandisa kwayo. Inokora here? Iine mafuta akaipa kune hutano here?

Oranges ndiwo musimboti mune chero chikafu chine hutano. Ziva zvimiro zvayo, mabhenefiti, contraindication uye matipi ekusarudza iyo orenji yakakwana.

Tsvaga zvese nezve plums. Isu tinokuudza nezve hutano hwayo, mabhenefiti ayo anounza kune hutano uye mashandisiro atingaite.

Ziva zvese nezve dhiragoni muchero. Iyo inozivikanwawo se pitaya, inopa akawanda mabhenefiti ehutano. Tinokudzidzisa kuti ungaitora sei uye kuti ungaiwanepi.

Tsvaga dzimwe nzira dzakanakisa dzekubika hupfu. Kana iwe usina mapaketi ehupfu hwekubikira, tinokupa sarudzo dzekugadzira nesoda yekubikira, pakati pevamwe.

Dzidza kuti lecithin chii uye kuti ndezvipi zvekudya zvatingazviwana mazviri. Pamusoro pezvo, tinokuudza nezve mabhenefiti echinhu ichi uye kana iwe uchifanira kuchidya sekuwedzera.

Tsvaga kuti chii chinonzi farro uye kuti chii chayo. Iine akawanda mabhenefiti ehutano, uye isu tinoedza gluten. Dzidza nezvedzimwe nzira dzechiyo ichi.

Dzidza kubika nekutonhodza pasta nemazvo. Isu tinokupa matipi ekuwedzera kunaka kune ako akareruka pasta ndiro uye kuichengeta kuitira kuti igare mazuva akati wandei iri muchimiro chakakwana.

Dzidza kuti ungagadzira sei chingwa chedovi. Isu tinokuudza zvese zvivakwa uye mabhenefiti eiyi superfood. Zvakasiyana sei nechingwa chichena?

Ziva kuti mufarinya chii uye ndezvipi zvinobatsira zvaunounza pautano. Iyi superfood ine zvinhu zvakawanda zvaunofanira kuisa mukudya kune hutano. Ziva zvese nezve mudzi wayo.

Ziva kuti Pho chii uye ndeapi mabhenefiti aanounza kune hutano. Zvimiro zveiyi sopu yeVietnamese zvinogona kuita kuti ive chikafu chine hutano. Ziva misiyano yese iripo neramen.

Ziva zvekudya zvakanakisa kuti uwedzere huremu muvana. Kuwedzera uremu nenzira ine hutano kwakaoma kuwana, saka tinokupa mazano ekuvandudza hutano hwevadiki.

Tsvaga kuti ndezvipi zvekudya zvakanakisisa kuti uwedzere uremu. Kana iwe uchida kuwedzera uremu hwako, kudya kwakaringana uye kuita zvemuviri zvinonyanya kukosha.

Tsvaga mapuroteni akawanda ekubika nekottage cheese. Cottage cheese inogona kupa mapuroteni akawanda kupfuura huku, saka inguva yakanaka yekutanga kuidya.

Tsvaga kuti ginseng chii. Ichi chikafu chine zvinhu zvinobatsira zvehutano, kunyanya muvatambi. Dzidza kuishandisa.

Tsvaga kana chikafu chakagadzirwa chine hutano chiriko zvechokwadi. Zvimwe zvinogona kukubatsira kuderedza uremu, asi unofanira kuchengeta mazano anotevera mupfungwa.

Ziva kuti ndezvipi zvekudya zvakanakira kukurudzira kupora kwemhasuru mushure mekudzidziswa. Vandudza mashandiro ako nekuisa izvi zvekudya mukudya kwako.

Zvigadzirwa zvemukaka chikamu chekudya kwakadzikama uye kune hutano. Tsvaga kana iwe uchifanira kubvisa kana kudzikamisa mashandisirwo ayo kuti uvandudze hutano hwako uye kudzivirira kuzvimba.

Ziva kana kudya mazai zuva nezuva kune ngozi kuhutano hwako. Kudya mazai zuva rega rega kunoratidzika kunge kune dzimwe njodzi mumuviri. Ichokwadi here kuti inokanganisa cholesterol?

Soy chikafu chinodyiwa zvakanyanya pakati pevanhu vane kudya kwezvirimwa. Tsvaga kana inogona kuchinja mahomoni ako, uye kana phytoestrogens ine ngozi kune utano.

Tsvaga kuti ndezvipi zvikafu zvakasimbiswa uye zvakafumiswa, uye kana zvakaenzana nekuwedzera kwekudya. Dzidza nezvezvivakwa zvayo uye hutano hunobatsira.

Ziva kuti ndezvipi zvakanakira kudya mbiriso inovaka mukudya kune hutano uye kwakaringana. Dzidza nezvezvakanakira kushandiswa kwayo mune vegan kana miriwo yekudya.

Zvinodyiwa (marine) algae chikafu chekuchinja chinogona kubatsira kutsiva kudyiwa kwemunyu mukudya. Ziva zvinovaka muviri uye hutano hunobatsira.

Shakshuka ndiro ine protein yakawanda. Tsvaga magadzirirwo ekubika ari nyore, ese emangwanani uye ebrunch. Zvakanakira kuti urambe wakaguta kwenguva yakareba.

Yogati yakaomeswa chikafu chinoita sechine hutano. Isu tinoongorora kana yakanyanya kana kushoma kune hutano pane yakajairika ice cream. Chii chatinofanira kukumbira? Nderipi rine macalorie akawanda, mafuta kana shuga?

Kutambura nedambudziko rekugaya kana kuputika kwedumbu kunogona kushungurudza zvakanyanya zuva nezuva. Tsvaga kuti ndezvipi zvakanakisa zvinorwisa-kuzvimba chikafu chaunofanirwa kuisa mukudya kwako nguva dzose.

Ziva zvekudya zvakanakisa zvinokurudzira nekusimbisa immune system. Simbisa immune system yako kudzivirira dziviriro yako kubva pakudzikira. Idya zvekudya izvi gore rose, kwete chete munguva yekutonhora nefuruu.

Vitamin D yakakosha pakushanda zvakanaka kwemuviri. Munguva yechando pane kushomeka kweiyo micronutrient. Tsvaga maitiro ekushandisa vhitamini D (yezuva vhitamini) kuti unakirwe nemazinga akakwana.

Uchi ndechimwe chezvakanakisa zvekudya zvakasikwa. Ziva zvakanakira kuishandisa mukudzidziswa kwakanyanya kana nzendo dzenguva refu. Zviri nani pane kushandisa zvemitambo zvinowedzera?

Purple chingwa chikafu chakagadzirwa nemusayendisiti kubva kuSingapore. Ziva zvimiro zvayo uye zvakanakira kuisuma mukudya kune hutano. Ichokwadi here chikafu chepamusoro? Sei iri yepepuru?

Isu tinotarisa kana agave inotapira ine hutano pane yakanatswa tafura yeshuga. Ndechipi chine kudya kunovaka muviri kuri nani? Vatambi vanogona kudya mari yakawanda here? Ziva zvese zvechisikigo chinotapira ichi.

Mbatata chikafu chakakosha mukudya kwakasiyana uye kwakaringana. Ziva zvakanakisa zvazvinounza pakuita kwevatambi. Mbatata kana mbambaira zviri nani here?

Chingwa chichena chinosiyana nenzira dzakawanda kubva kune unhu hwechingwa chegorosi. Tsvaga kuti misiyano mikuru ndeipi, ndeipi iri nani uye ndeipi inopa mamwe makorikori. Sei zvakakosha kudya zviyo zvose?

Ziva kuti nei iri fashoni kudya jackfruit. Chii chaizvo? Inofanira kudyiwa sei? Dzidza nezvese mabhenefiti uye zvimiro zvechikafu ichi uye uzvizivise mukudya kwako kwakasiyana uye kune hutano.

Tsvaga kuti ndezvipi hutano hunobatsira hwekudya mazai kwekudya kwemangwanani. Tinofumura ngano pamusoro pechikafu ichi. Ichokwadi here kuti inowedzera cholesterol yakaipa? Tinogona kuitora mazuva ese?

Mazai eVegan ari kukanganisa musika-wakavakirwa uye wakasimba wekudya musika. Tsvaga kuti ndeapi hunhu hwavanahwo uye kana iri sarudzo ine hutano, zvichienzaniswa neyechinyakare mazai ehuku.

Tsvaga kana bhaisikopo remabhaisikopo iine hutano sarudzo. Chii chinonzi chikafu chinovaka muviri? Ndeapi mafuta ane hutano kuvabikira nawo? Ndeapi macalorie avanopa? Tinokuudzai zvose.

Iyo Beyond Meat burger ine vegans inopenga. Iyo inoratidzwa seyekutanga hamburger ye100% yemuriwo mavambo uye ine mabhenefiti akafanana nenyama yemhuka. Tsvaga kuti zvii zvazvinosanganisa uye kana iri sarudzo ine hutano.

Maapuro ndeimwe yemichero inonyanya kudyiwa mukudya kweMediterranean. Ongororo ichangoburwa yakawana kuti dzine mabhakitiriya anopfuura miriyoni zana. Zvine ngozi kune chipenyu here?

European Union yakagadzira nhevedzano yekodhi yekuziva kwakabva uye rudzi rwekugadzirwa kwemazai. Uye zvakare, iyo University yeSantiago de Compostela yakagadzirawo nzira yekuona kana iyo kodhi yakavimbika.

Jicama chikafu chinowanikwa kuCentral America. Tsvaga kuti chii, kuti zvipi zvayo uye hutano hunobatsira, pamwe nenzira yaunofanirwa kuidya nayo.

Kudya zvipembenene kungaratidzika kune ngozi mukudya kwechinyakare. NaThe Lion King takadzidza kuti dzakatetepa, asi dzinonaka. Ziva mabhenefiti avanounza kune hutano uye nei kutora kwavo kuchinakidza.

Chokoreti uye cocoa hazvisi zvokudya zvakafanana, kunyange zvazvo vane hukama hukuru. Tsvaga kuti ndezvipi zvakasiyana pakati pezviviri uye kuti ungasarudza sei hutano hwakanaka kune hutano hwako.

Ongororo ichangoburwa inotarisa kana sipinachi ine steroid-senge zvinhu. Ziva huwandu hwepinashi yaunofanirwa kudya uye nemhedzisiro yavanoita pamuviri. Ko doping muvatambi inogona kutariswa here?

Maonde nemaonde michero yakafanana zvikuru, zvose mumuviri uye nekudya. Ziva mutsauko pakati pezviviri uye ndeupi wavo ari nani kune hutano hwedu.

Ongororo ichangoburwa yeSpanish yaona kuti sei maarumondi anovava aripo uye kuti anogona kupedzwa sei. Tsvaga data rese kubva kuchidzidzo ichi, chakaburitswa mujenari Sayenzi.

Muzhizha, zviitiko zvevanhu vanotambura nekupisa kupisa nekuda kwekupisa kwakanyanya kunowedzera. Tsvaga kuti ndezvipi zvekudya zvinoderedza mikana ye hyperthermia uye ndezvipi zvaunofanira kudzivisa.

Mbeu dzemavise dzagara dzakarambwa uye takanzvenga kudyiwa kwadzo. Ziva kuti sei wanga uchikanganisa kwemakore uye ndezvipi zvinobatsira zvavanounza kuhutano. Ungazvipedza sei?

Zvokudya zvinovaka muviri zvakakosha zvikuru kuti unakidzwe nemitambo yakanaka. Ziva zvekudya izvo zvisingagone kushaikwa kubva pane yako yekutenga rondedzero. Zvese zvine hutano uye zviri nyore kubatanidza muzviuru zvekubika.

Ghee chikafu chinobva kuIndia, uye chiri kuwana kukosha kukuru pakati pevanoda ketogenic kudya (keto). Tsvaga kuti chii, kuti chii chinovaka muviri, chii chinobatsira icho chinounza kune hutano uye kuti chakasiyana sei nebhota.

Cheese chikafu chinofanira kuva chikamu chekudya kwakakwana uye kune utano. Isu tinoongorora kana ichibatsira kune hutano uye ndedzipi njodzi dzaanogona kuunza. Zvakakwana zvakadii? Iyo yakanaka sosi yemafuta kana mapuroteni?

Blueberries michero miduku yakazara nehutano hwehutano. Ziva kuti ndedzipi dzinonyanya kushamisa uye dzisingazivikanwe. Shandisa blueberries nguva dzose kuti ugone kunakidzwa nezvose zvayo.

Hove haigoni kushayikwa kubva pakudya kwakakwana uye kwakasiyana-siyana. Ziva hove dzine chitubu chikuru cheprotein. Vandudza mashandiro ako emitambo nechikafu chine hutano ichi.

Uchi chikafu chepanyama uye chine utano. Ziva mabhenefiti ese aanounza kuhutano hwemukanwa, nezvidzidzo uye tsvakiridzo inovatsigira.

Mishonga howa yakava hasha dzose mumakore achangopfuura. Vatambi ndivo vanonyanya kudya rudzi urwu rwezvokudya (reishi, cordyceps, chaga) kuti vavandudze kushanda kwavo. Tsvaga zvinofungwa nesainzi nezvekubatsira kwayo.

Baobab muchero uri kushandura kudya kune hutano. Tsvaga kuti chii, kuti ungachitora sei, kupi kuti utenge, zvipi zvayo uye zvipi zvinobatsira zvinounza kuhutano.

Nutritional mbiriso chikafu chinodyiwa zvakanyanya muvanhu vanotevera vegan kudya. Ziva kuti chii, chikafu chayo uye kuti chii chinounza kune hutano.

Gherkins chikafu chaunofanira kuunza mukudya kwako kune hutano uye kwakasiyana. Ziva zvakanakira kushandiswa kwayo uye kuti inovandudza sei kuita kwemitambo.

Bitter melon muchero unozivikanwa zvishoma muSpain, asi uine zvakawanda zvinobatsira zvemuviri. Ziva zvese nezve iyi superfood uye tanga kuzvisuma mukudya kwako kune hutano uye kwakaringana.

Edamame chikafu chinobva kuJapan, asi chinowedzera kudyiwa muEurope. Tsvaga kuti chii, kuti chii chayo uye kuti chii chinounza kune hutano. Yakanakira vanhu vemitambo.

Makotapeya chikafu chine hutano hwepamusoro. Vanhu vazhinji vanotya kushandiswa kwayo nekuda kwekudya kwemafuta. Ziva kana kudya ma avocado kunokukora uye kana mafuta ako ane hutano.

Sodium ndiyo yakakosha electrolyte yekushanda kwakanaka kwemuviri wedu patinodzidzisa. Chidzidzo chinoongorora kuti kudyiwa kwechicherwa ichi kunogona kukanganisa sei uye kuburitsa dzungu.

Electrolytes inodiwa kuti muviri ushande zvakanaka. Vatambi vanowanzorasikirwa navo kuburikidza nedikita uye mushure mekudzidzira zvakaoma. Tsvaga kuti ndezvipi zvekudya zvaunogona kuwana maelectrolyte makuru.

Uchi chikafu chechisikigo chine shuga yechisikigo. Isu tinoongorora kana kushandiswa kwayo kune hutano uye kuti kunokanganisa sei kuita kwevatambi. Unofanira kuderedza kushandisa kwako here?

Kufamba kunosanganisira kuronga zvokudya kwemazuva mashoma. Ziva zvakanakisa zvine hutano sarudzo dzekudya kuti udzivise kuwira mutsika dzakaipa uye chengetedza kudya kwakanaka kune hutano.

Chokoreti yakasviba chikafu chinopa hutano hwakawanda. Ziva kuti ndeapi ayo ane mhedzisiro yakakura pane vatambi uye inguvai yakanaka yekuitora.

Umami rudzi rwekuravira runozivikanwa zvishoma, kusiyana nekutapira, munyu, kuvava, uye kuvava. Tsvaga kuti ndezvipi zvikafu zvine hunhu hunonaka uye nei zvichiitika.

Mbudzi cheese ndeimwe yemhando dzakanakisisa dzechizi dzatinogona kuwana mukudya kweMediterranean. Ziva kuti zvimiro zvayo ndezvipi uye kuti zvinounza zvipi kumuviri. Inogona kutorwa pakudya kuti uremerwe uremu?

Freekeh chikafu chitsva chepamusoro chinobva kuMiddle East. Tsvaga kuti chii, kuti chii chinovaka muviri uye kuti chii chinounza kune hutano. Zvizivise mukudya kwako kune hutano uye kwakaringana.

Mapuroteni chinhu chakakosha chekushanda kwemuviri. Ziva zvikafu, zvese zvemhuka nemiriwo zvinobva, zvine iyi macronutrient.

Kuva neshuga yakakwirira kune ngozi kune hutano hwako. Tsvaga kuti glucose chii uye kuti inoshanda sei. Mukuwedzera, isu tinoratidza zvikafu zvinoderedza shuga. Chengetedza mararamiro ane hutano kuti uvandudze hutano hwako.

Mafuta chinhu chakakosha chekushanda kwemuviri wedu. Ziva kuti ndezvipi zvekudya zvakapfuma mumafuta ane hutano uye kuti ndezvipi zvimiro zvavanopa. Zivawo zvese zvine chekuita neiyi macronutrient, yakakosha mukudya kwakaringana uye kune hutano.

Shuga chinhu chinowanikwa muzvikafu zvakawanda. Ziva kuti ndezvipi zvekudya zvisina shuga uye ndeapi marudzi eshuga aripo. Tinofanira kuibvisa kubva mukudya here?

Starch chinhu chiripo mumacarbohydrates, boka rekudya kunovaka muviri mukudya zvine hutano. Ziva kuti ndezvipi zvekudya zvine starch uye ndezvipi zvakanakira kushandiswa kwayo.

Mapuroteni chinhu chakakosha mukudya kwedu kuti tinakirwe nekushanda kwakanaka kwemuviri. Ziva chikafu chezvirimwa chine huwandu hwepamusoro hweprotein. Yakakosha kune vegan uye vegetarian kudya!

Itsvo inhengo yakakosha yemuviri ine basa rekubvisa chepfu uye tsvina inopinzwa muchikafu. Ziva kuti ndezvipi zvekudya zvisingagoni kushaikwa kubva pakudya kwako kuti uvandudze hutano hweitsvo dzako.

Zvibereko chikamu chekudya kwakadzikama uye kune hutano, sekudya kweMediterranean. Ziva kuti ndezvipi zvibereko zvine shuga yakanyanya. Shuga iri mumichero inoita kuti ufure here? Ndinogona kunwa muto here?

Zvokudya zvinovaka muviri zvakakosha kuti urarame hupenyu hune hutano. Iwo immune system inogona kukanganiswa nezvinhu zvakasiyana zvekunze, asi isu tinogona kuwedzera dziviriro nezvimwe zvekudya. Wana kuti chii.

Estrogens ihomoni dzepabonde dzinodiwa kuti muviri ushande zvakanaka. Tsvaga kuti ndezvipi zvekudya zvinokurudzira kugadzirwa kweesrogen uye nguva yaunofanira kuzvidya.

Pose patinofunga nezve vitamin C, maranjisi nemaremoni zvinouya mupfungwa. Tsvaga kuti nei iyi micronutrient yakakosha uye ndezvipi zvibereko zvine huwandu hwevhitamini C. Iwe uchashamisika kuziva kuti michero ye citrus haitore nzvimbo dzepamusoro.

Chikafu chakakosha kutungamirira mararamiro ane hutano. Kana iwe wakakuvara, tsvaga chikafu chinomhanyisa kupora kwekukuvara kwako.

Kana takaneta tinowanzo kunwa zvinwiwa zvine caffeine zvinotipa simba. Ziva zvikafu zvinomwe zvinopa simba rakawanda nenzira ine hutano kupfuura kapu yekofi.

Kuzvimba kwedumbu kunokonzerwa nekuungana kwemagasi mudumbu. Tsvaga gumi zvekudya zvichakubatsira kuderedza mhedzisiro nekukurumidza.

Ginger chikafu chave chakakurumbira zvikuru mumakore achangopfuura. Tsvaga zvikonzero gumi zvekuzvisuma mukudya kwako uye ubatsirwe kubva pane zvazvinoita. Yakashandiswa kwemakore mumishonga yeChinese, chii chaungatarisira?

Quinoa chikafu chine zvinhu zvinonakidza zvemaceliacs, vegans uye vanhu vane hutano hwekudya. Ziva kuti quinoa chii uye kuti inodyiwa sei. Tinokupa mabikirwo akanakisa.

Ginger chirimwa chakawana mukurumbira mukuru mumakore achangopfuura uye chinopedzwa mukudya kwakanaka uye kwakaringana. Isu tinokuudza zvese nezve ginger uye ndedzipi nzira dzakanakisa dzekuitora.

Howa ihowa dzatinogona kuwana gore rose. Nekuuya kwechando, kushandiswa kwayo kunowedzera. Ziva zvinhu zvechikafu ichi, mukuwedzera kune mabhenefiti ayo anounza kune hutano.

Makabhohaidhiretsi iboka rakakosha rekudya kwemuviri wedu. Ziva kukosha kwainako mumuviri uye ndezvipi zvekudya zvatingawane macarbohydrates.

Celery muriwo wakakosha mukudya kwakaringana uye kwakasiyana. Isu tinokuudza zvimiro uye mabhenefiti ekushandiswa kwayo. Pinza muriwo uyu mukudya kwako kuti uvandudze kushanda kwemuviri wako.

Koliflower chikafu chine hutano hwepamusoro. Kana iwe usingazvifarire, kana kuti zvakakuomera kuti uzviise mukudya kwako, tinokupa mamwe mazano. Ukaziva mabenefits ayo haungakwanise kuramba.

Apple cider vhiniga chikafu chechisikigo chine zvinhu zvakawanda uye mabhenefiti emuviri. Ziva maitiro aanogona kuvandudza hupenyu hwako uye kuti ndeapi aesthetic inoshandisa iwe yaunogona kugadzira.

Nzungu ndeimwe yeanonyanya kudyiwa "nzungu". Ziva zvimiro zvayo zvese uye mabhenefiti ayo anounza kumuviri wedu. Iwe unofanirwa kuisanganisira mukudya kune hutano, iyo inodyiwa ine mwero.

Oats ndechimwe chezviyo zveprotein zvakanyanya izvo zvatinogona kuunza mukudya kwedu kune hutano. Isu tinokuudza zvimiro uye mabhenefiti ayo anounza kumuviri wedu. Shingairira kudya oatmeal!

Parsley chirimwa chinonhuhwirira chine zvimiro zvikuru uye hutano hunobatsira. Kana iwe uchifunga kuti yaingoshandiswa kushongedza ndiro dzako chete, tsvaga zvese zvazvinogona kukupa.

Vitamin C inofanira kunge iripo mukudya kwedu kwezuva nezuva. Izvi zvinozadzisa nhevedzano yemabasa akakosha emamiriro akanaka ehutano hwedu.

Hazelnuts nzungu dzakafanana nemwaka wekudonha. Vane hukuru hunovaka muviri hunotarisira muviri wako kubva mukati.

Maonde muchero unobatsira zvikuru kutarisira hutano hwedu. Nekudaro, vamwe vanhu vanozeza pakati pekusarudza maonde akaomeswa kana matsva. Ziva zvimiro zvemaonde akaomeswa, mabhenefiti avo uye macalorie arimo.

Maonde muchero uzere nerubatsiro kuhutano hwedu. Pamusoro pezvo, ivo isarudzo yakanakisa yevatambi sezvo vari sosi yakanaka yesimba.

Pomegranate ndeyechokwadi superfood ine hutano hwakanaka. Muchero wemwaka une simba rekushanda kwemuviri.

Nekuziva kusanganisira zvimwe zvinorwisa-kuzvimba chikafu mukudya kwako zvinofarira hutano hwako uye zvinobatsira kuderedza njodzi yezvimwe zvirwere.

Activated charcoal chave chinhu chikuru muzvigadzirwa zvakawanda zve detox. Isu tinokuudza kuti inotorwa kubva kupi, kushandiswa kwayo uye ndedzipi njodzi dzinogona kukonzera kune hutano.

Kudya pear pazuva kunogona kuvandudza hutano hwako mune dzimwe nzira. Ziva zvakanakira chibereko ichi chinonaka uye yeuka kuva nacho mukicheni yako.

Saffron mushonga uye culinary chirimwa chinozivikanwa nekunaka kwehutano hwakanaka. Ziva zvinhu zvayo zvikuru.

Sipinachi ndeyechokwadi superfood izere nemabhenefiti ehutano hwako. Ziva zvese zvavanogona kukuunzira uye uzvichengete zvakanyanya mukudya kwako.

Kana iwe wakamboedza kuchengetedza kudya kwako asi usingakwanise kudzivirira kudya zvakanyanya pakati pekudya, tendeukira kune iyi runyorwa rwezvinogutsa uye zvine hutano chikafu.

Usadye zvakaipa nekuti wakanganwa kutenga. Kana uine zvekudya izvi mufiriji yako, unogona kuenderera nekudya kwako zvine hutano kunyangwe paine zvipingamupinyi.

Mhiripiri chikafu chine zvakawanda zvinobatsira pautano hwedu. Kana iwe wakamboshamisika mutsauko pakati petsvuku, yero uye yegirini, isu tichakuudza!

Pepper chikafu chizere nezvinhu uye zvinobatsira kune hutano hwako. Kana usati waisanganisira mukudya kwako, uchazviita mushure mekudzidza nezvemipiro yayo.

Kuchengeta hutano hwedu hwekugaya kwakakosha uye zviri nyore kana uchiziva. Tsvaga zvinotevera superfoods.

Chibage chikafu chinowanikwa mumakicheni mazhinji. Asi chokwadi iwe hauzive zvese izvo izvi zvinopa hutano hwako. Tsvaga!

Kune zvimwe zvekudya izvo zvinobva kune hudiki, izvo zvinotipa chitarisiko chechidiki uye chine hutano uye kuderedza zviratidzo zvekufamba kwenguva. Vatsvage!

Kudya chikafu chakapfuma mune antioxidants kwakakosha zvakanyanya kune hutano hwakanaka. Vanokwanisa kudzivirira kuonekwa kwezvimwe zvirwere, uyewo kudzivirira kukwegura kusati kwasvika

Mupunga chiyo chiripo mumakicheni akatenderedza nyika yese. Iine zvikomborero zvikuru zvehutano hwedu uye chikamu chekudya kune utano uye kwakadzikama.

Chidzidzo chakabudiswa mu Journal of Internal Medicine chakashamisika nechikafu chinogona kutiita kuti tiwedzere hupenyu. Hove yanga iri sampuli yekutsvagisa kuona kana kudya kwayo kwemazuva ese kwakakosha.

Spelled icereal yave nemukurumbira zvakanyanya mumakore achangopfuura. Ziva mabhenefiti ayo uye zvimiro zvehutano.

Huku imwe yenyama inodyiwa zvakanyanya pakati pevatambi uye vanoda zvekusimba. Isu tese tinoziva zvinoshamisa zvivakwa, asi isu hatizive kukanganisa kukuru kwatinoita tisati tabika. Tinokuudza kuti sei usingafaniri kugeza huku mbishi.

Fiber chinhu chakakosha mukudya kwedu nekuda kwezvikonzero zvakasiyana. Ziva basa rayo uye uve nechokwadi chekuisa mukudya kwako.

Mwaka wega wega wegore unouya nezvokudya zvakananga kuvhara zvese zvinodiwa nemuviri wedu. Ziva izvo zvausingakwanise kupotsa zhizha rino.

Muzhizha zvinogona kuva zvakaoma kudya kudya kwakadzikama sezvatakajaira. Naizvozvo, teerera kune anotevera superfoods ayo achakubatsira iwe kutarisira hutano hwematumbo ako.

Bhinzi dzegirini dzinoonekwa sechikafu chepamusoro kune yavo huru zvivakwa uye mabhenefiti ehutano hwedu. Vatsvage!

Kudya kudya kunovaka muviri kwakakosha kuti muviri ushande zvakanaka. Tsvaga zvimwe zve superfoods zvinosangana nezvido zvako zhizha rino.

Kuratidza dumbu rinotsanangurwa ndiko kurota kwevakawanda. Asi kuti tizviwane, tinofanira kuzvishandira. Ngwarira kune zvinotevera zvekudya zvinogona kukubatsira.

Kusanganisira muchero zuva nezuva mukudya kwedu kunokosha kuti tive neutano hwakanaka. Ziva zvimwe zvezvakanakira.

Kudya kwemangwanani ndekwevakawanda kudya kwakakosha kwezuva. Uye ndezvekuti ine mabasa akakosha. Chenjerera kune anotevera mapuroteni ane hupfumi hwemangwanani.

Watermelon ndiyo quintessential yemuchero wezhizha. Uye inonyorovesa uye ine zvivakwa zvikuru uye mabhenefiti ehutano hwako.

Mbatatisi chikafu chinowanzoenderana nembatatisi. Izvi zvinoitika nekuti zvese zvine hutano hwakafanana.

Tsvaga kuti ndezvipi zvikafu zvine hutano zvaunogona kutenga musupermarket. Zvibereko, hove, miriwo, kunyange miriwo yakachekwa kuti usatambise nguva. Kanganwa kutenga ultra-processed freezer uye ramba uchichengeta kudya kwakaringana.

Mbatata chikafu chiripo mumakicheni mazhinji. Icho chinhu chakakosha chemakhahydrates uye ine zvinhu zvakasiyana-siyana.

Eggplant miriwo ine chikamu chakakwirira chemvura uye inopa mabhenefiti makuru kune hutano hwako. Mukuwedzera, vanogona kuverengerwa mukudya nenzira dzakasiyana-siyana, sezvo kune mabikirwo anonaka ane chidimbu chakataurwa.

Broccoli ndechimwe chezvokudya izvo zvakasikwa zvinotipa uye izvo zvinoumba hupfumi hwechokwadi hwehutano hwedu.

Kushungurudzika kunogona kukuvadza zvakanyanya kuhutano kana kwakanyanya uye kwenguva refu. Kudya kunoita basa rakakosha mukubvisa zviratidzo.

Nyemba imhando ye legume ine mabhenefiti makuru ekushanda zvakanaka kwemuviri. Inosanganisira hutano hwemuviri nepfungwa. Kana wangoziva zvivakwa zvavo, haugone kuita pasina ivo.

Anchovies imhando yehove dzine mafuta dzine zvinhu zvikuru uye mabhenefiti emuviri wedu. Izvo zvinonaka uye zvinogona kuiswa mumhando dzakasiyana-siyana dzendiro.

Kune nhevedzano yezve superfoods iyo, nekuda kwekupa kwavo kukuru kwekudya kunovaka muviri, haigone kushaikwa kubva mukudya kwemumhanyi chero upi zvake.

Hanyanisi chikafu chine pundutso huru kumuviri wedu. Kuisanganisira nguva dzose mukudya kwedu chisarudzo chakachenjera zvikuru, sezvo zvinhu zvayo zvinofukidza zvakawanda zvehutano hwedu.

Cucumber muriwo wezhizha uzere nezvinhu uye hutano hunobatsira. Inozorodza zvikuru uye inochengeta muviri usina mvura kubva mukati.

Kune chikafu chine zvimiro zvinozivikanwa zvikuru. Nekudaro, kune vamwe vane mabhenefiti asina kupararira zvakanyanya, aya achifanana nehutano hwakanakisa.

Amaranth chikafu chine mapuroteni akawanda emuriwo. Isu tinokuudza kuti chii chaizvo, zvii zvinobatsira izvo zvinounza kumuviri uye ndedzipi nzira dzakasiyana dzekubika. Unoziva here kuti unogona kugadzira amaranth popcorn?

Hapana imwe sarudzo iri nani pane kunakidzwa nezvakanaka zvemuchero wemwaka. Cherries, yakajairwa muchirimo nechirimo, yakanakira hutano nekuda kwehukuru hwezvinhu.

Beetroot muriwo unosanganisirwa mune rondedzero yezvakawanda zvinokurudzirwa zvekudya kune hutano hwemuviri wedu. Iine zvimiro zvakakura uye mabhenefiti anobatsira mukushanda kwakanaka kwemuviri,

Salads haisi kungokurudzirwa ndiro muzvokudya kuti uremerwe uremu. Iyo isarudzo ine hutano kune wese munhu uye, pamusoro pekuve nekudya kunovaka muviri, inozorodza uye inonaka.

Kusvika iye zvino tagara tichitenda kuti nzungu muchero wakaoma, semacashews kana maamondi. Iwe uchashamisika kuziva kuti iwe unogona kukanganisa, sezvo nzira yekurima kwayo yakasiyana zvikuru nedzimwe nzungu.

Octopus chikafu chine zvinhu zvakawanda uye mabhenefiti makuru ekushanda kwakanaka kwemuviri. Icho chikafu chiri nyore kushandisa sezvo chinogona kugadzirwa nenzira dzakawanda. Uye yeuka, ingi yavo ine zvikomborero zvakawanda zvakare!

Fluid retention chirwere chinobata vanhu vazhinji. Zvikonzero zvaro zvinogona kuva zvinoverengeka. Nhau dzakanaka ndedzekuti inogona kurapwa nekuunza mamwe maitiro uye chikafu zuva nezuva.

Mukurumbira we ginger wanga uchikura zvakanyanya nekuda kwehutano hwayo hukuru. Kushandisa kuri nyore nekuti kunogona kuitwa nenzira dzakasiyana.

Kudya chikafu chisina kubikwa chine fashoni mumakore achangopfuura. Zvakakosha kufunga nezve njodzi dzinogona kukonzera hutano hwedu kana tikasatora matanho ekuzvidzivirira. Tinokupa mazano ekuchengetedza uye kubika. Dzivisa chero microorganism kudzivirira zvirwere.

Salad yaenda kubva pakuva wekutanga pamamenu kusvika pakuva ndiro huru. Isu tinokupa mamwe nhungamiro kuitira kuti iwe ugone kugadzira iyo saladhi yakakwana, ine zvese zvinovaka muviri uye nenzira ine hutano inogoneka. Ndeipi yaunonyanya kufarira?

Mango muchero unoshamisa uri kuramba uchiwanda mumakicheni edu. Pamusoro pekuzorodza uye kunakidza kwazvo, ine zvakawanda zvinobatsira kune hutano hwako.

Mazambiringa chikafu chinokurudzirwa zvakanyanya chekuchengetedza hutano. Hunhu hwayo hukuru hunovaita muchero wakaoma unozokupa simba rose raunoda.

Asparagus miriwo yakakosha mukudya kweMediterranean. Ivo vanozivikanwa nekuda kweiyo diuretic properties, asi zvichienderana nekuti isu tinosarudza chena kana girini, isu tichawana zvakawanda zvinovaka muviri. Ndeipi sarudzo yakanakisisa?

Strawberries inonaka berries yakakodzera vose vana nevakuru. Vane zvakawanda zvakanaka zvehutano hwedu. Ziva zvinhu zvavo uye usazeza kuzvibatanidza mukudya kwako.

Mamiriro emapfupa ako ane zvakawanda zvekuita nemararamiro aunotungamira uye kudya kwako. Pane zvimwe zvekudya zvine zvimiro zvichakubatsira kuti uchengetedze hurongwa hwemapfupa ako hwakasimba.

Kudya apuro pazuva kunounza iwe zvakawanda zvinobatsira izvo hutano hwako huchakoshesa. Zvidzidzo zvakaratidza kuti tsika iyi inobatsira kuderedza kudiwa kwemishonga yekurapa zvirwere zvakasiyana.

Chinhu chinowanzoitika ndechokuuya kumba nekutenga kubva kuchitorosi uye kuisa mazai mufiriji. Sei tichiita izvi kana tisati tatenga iwo ari pakamuri tembiricha? Tinofanira kuvasiya here?

Nekusvika kwechirimo uye mamiriro ekunze akanaka, kudya hozhwa itsika yakajairika kumaodzanyemba kweSpain. Kudya chikafu ichi kunopa chero rubatsiro kumuviri wedu here? Tinokuudza kukosha kwavo kwekudya.

Tomato muriwo wakapfuma mumvura une zvinhu zvakawanda uye zvinobatsira pakushanda zvakanaka kwemuviri wedu. Ziva zvese zvaunoda kuziva uye usarasikirwa nekuzvisanganisa mundiro dzako.

Avocado ndeimwe yemhando yepamusoro iyo isingafanirwe kushaikwa kubva pakudya kwako kune hutano. Isu tese tinoziva zvinhu zvinoshamisa izvo zvinounza kumuviri wedu, asi wafunga kudya mhodzi yayo?

Black garlic chikafu cheJapan. Mumakore achangopfuura, Spanish gastronomy yakaunza mune mamwe mabikirwo ayo. Isu tinokuudza izvo zvinobatsira izvo kushandiswa kwayo kunounza kumuviri wedu. Ko garlic chena kana dema iri nani here?

Kana iwe wakambozvibvunza kana paine misiyano pakati pegirinhi uye tsvuku maapuro, zvirokwazvo iwe uchave uchifarira iyo inotevera positi. Isu tinokuudza zvese zvaunoda kuziva kuti usarudze chimwe kana chimwe.

Vanhu vazhinji (kana vangangoita avo vanonyanya kunyunyuta) vaizopa chero chinhu kuti vasaremerwe…

Tinobatanidza kuramba tiri vadiki nekuchengeta miviri yedu neimwe nzira. Nekudaro, kuchengetedza uropi hwedu muchimiro chakakwana ndiko kunoita kuti tinzwe takakodzera. Chengetedza pfungwa dzako uye ndangariro yako kure.

Mavhithamini eboka B anozadzisa mabasa mazhinji mumuviri wedu. Kuziva kuti ndezvipi zvakanakira uye kuti ndezvipi zvekudya zvichatibatsira kuti tive nekudya kwakakwana. Isu tinokuudza zvese zvaunoda kuziva nezve vitamin B.

Kudya kwakanaka uye kwakadzikama kunoda kuve nese macronutrients. Mapuroteni ndiwo anonyanya kudiwa macro nevatambi, saka isu tiri kukupa rondedzero yezvikafu zveprotein izvo zvisingafanirwe kushaikwa kubva pakudya kwako.

Karoti muto iri nyore kwazvo kugadzirira uye ine huwandu hukuru hwezvivakwa uye mabhenefiti ehutano hwako. Tsvaga mamwe acho uye tanga kuabatanidza mukudya kwako.

Isu takabatanidza chikafu cheJapan nekudya kwakaderera-koriori. Dambudziko nderokuti sushi ndeimwe yezvokudya zvayo zvekoriori. Isu tinokuudza kuti ndedzipi dzakanakisa vhezheni dzesushi kuitira kuti dzirege kukanganisa kudya kwako.

Kuchengeta mwero wakaenzana wecholesterol muropa kwakakosha kune hutano hwakanaka. Naizvozvo, kuita mararamiro ane hutano uye kudya kwakaringana kwakakosha.

Gelatin chikafu chakajairika mukusimba kana mararamiro ane hutano. Isu tinokuudza kuti chii, kuti inogadzirwa sei uye akawanda mabhenefiti ayo ane pamuviri wedu. Yakakwana kune vatambi uye kuva nemajoini akasimba.

Mbeu dzeChia chikafu chakanakira kusanganisa mune yedu madhiri, saladi kana chero mhando yekubika. Isu tinokuudza mabhenefiti uye kuipa kunoitika kana ukashandisa zvisina kunaka kushandiswa kwayo. Usarasikirwa nekudya kwako kune hutano!

Dzimwe nguva tinogona kunzwa takaora mwoyo kana kuti kuderera. Kudya zvakanaka imari yeupenyu hwose, mumuviri uye mupfungwa. Tsvaga kuti ndezvipi zvekudya zvinogona kukubatsira kudzoreredza manzwiro asina kunaka.

Kana iwe uchiwanzoona dumbu rako rakazvimba, sanganisira zvimwe zvekudya mukudya kwako uye kubatsira kuderedza kuzvimba. Kudzivisa kuunganidza magasi uye zvinwiwa, pamwe nekuvandudza kugaya, kwakakosha zvikuru.

Muzvitoro zvikuru tinowanzoona marudzi akasiyana-siyana emunyu wekuwedzera pakudya kwedu. Munyu wegungwa uri nani pane wakawanda here? Zvakakosha here kuwedzera munyu muchikafu? Tinokuudzai.

Kusanganisira zvinonhuwira zvinopisa mundiro dzedu zvinogona kubudirira zvikuru. Uye ndezvekuti, kunyange zvazvo vamwe vachivatya, vakanaka uye vanounza zvikomborero zvikuru kuutano hwedu.

Isu tinoongorora Digestive mabhisikiti uye zvigadzirwa zvawo. Dzinogaya uye dzine utano sezvadzinoita here? Zvakakodzera kubhadhara mutengo wakakwirira here? Iwe uchashamisika nekuongororwa kweichi chigadzirwa chekupedzisira-chakagadzirwa.

Mint, kunze kwekuve chirimwa chinoshandiswa zvakanyanya mugastronomy yedu, ine zvinhu zvakakura zvinogona kubatsira hutano hwedu. Kana usati wanzwa nezvavo, ramba wakatarisa!

Nut bhotela inonyatso zadzisa mapakeke ako, muchero, kudya kwemangwanani kana snacks. Isu tinokudzidzisa kuti ungaita sei kumba, pasina zvinowedzera kana kuchengetedza. Ndeipi yaunoda?

Iwe unoziva here zvimiro zvikuru izvo turmeric inogona kuunza kuhutano hwako? Kana usati wanzwa nezve spice iyi, tinokuratidza mabhenefiti ayo makuru pazasi.

Unoziva here tahini? Iyo yakajairwa gadziriro yekumabvazuva cuisine, iri nyore kugadzirira uye izere nemabhenefiti. Usamira usina kuzviedza!

Chibereko chakaomeswa chikafu chakakwana mukudya kune hutano uye kwakasiyana. Isu tinokuudza kuti anogadzirwa sei uye mabhenefiti aanounza kumuviri wedu.

Kushaikwa kwenguva kunoita kuti tiende kuzvokudya zvakagadzikiswa. Ichokwadi here kuti dzine 0 shuga? Chingwa chacho chakaitwa nemaoko uye chemusikirwo here kunyange chiine zvinochengetedza? Isu tinokupa mamwe matipi kuitira kuti yavo "chiedza" uye "kusimba" magadzirirwo asakunyengedze.

Mazambiringa ane zvimwe zvisina kunaka mumitambo, asi chokwadi ndechekuti ane zvakawanda zvakanakira. Ziva nezve kukosha kwayo kwekudya uye usazvitye.

Zvibereko zvitsvuku zvinobatsira zvikuru kune hutano hwedu. Dzidza nezvezvivakwa zvavo uye huwandu hwemipiro yakanaka yavainayo kumuviri wedu.

Papaya muchero wekupisa une mabhenefiti asingaverengeke anoshandiswa kune nyika yemitambo. Mukuwedzera, mhodzi dzayo dzinovanza huwandu hwezvibatsiro izvo zvichakufadza iwe zvechokwadi.

Vitamin A inozadzisa basa rakakosha kumuviri wedu. Iyo inozivikanwa nekubatsirwa kwayo kwekuona, asi mupiro wayo wakakura zvakanyanya. Ziva chikafu chirimo.

Hove yakakosha mukudya kwedu. Iine mupiro mukuru wekudya uye yakakosha pakushanda kwemuviri wedu. Siyanisa pakati pehove dzebhuruu nehove chena uye tsvaga mabhenefiti adzo.

Bvisa nhema dzenhema dzakaparadzirwa nezvebhanana uye tsvaga huwandu hukuru hwemabhenefiti ainounzira iwe. Kana iwe uri mutambi haugone kuita pasina muchero uyu.

Chocolate chikafu chaunofanira kuisa mukudya kwako kwemazuva ose. Kushandiswa kwayo zvine mwero kunotakura zvikomborero zvakawanda. Isu tinokuudza kuti ndeipi cocoa yekusarudza.

Isu tinokuunzirai chikafu cheprotein chingwa chakagadzirirwa vanodya miriwo! Yayo yekare kana broccoli base yakanakira kutsiva yekare tuna nehuku. Unoda kuziva kuti chingwa ichi chinogadzirwa sei? Inopinda!

Kuve nekudya kwakaringana uye kwakasiyana kunosanganisira kudya mapoka makuru ekudya. Mafuta akazara nengano uye kune vazhinji vanoabvisa kubva mukudya kwavo. Isu tinokuudza kuti ndeapi marudzi emafuta ekudya aripo uye mabhenefiti avo.

Mukudya kune hutano uye kwakasiyana-siyana tinofanira kudya mapuroteni, mafuta uye makabhohaidhiretsi. Unoziva here marudzi akasiyana emacarbohydrates aripo? Kukurumidza kufungidzira kuri nani pakudzidziswa here? Tinokudzidzisa kusiyanisa ivo.

Kokonati mafuta chinhu chakasikwa zvachose. Iko mafuta ane nhamba yakawanda yezvibatsiro, ndicho chikonzero inoshandiswa munzvimbo dzakawanda. Zvimwe zvezvinonyanya kushandiswa zvinoshandiswa zvinotsanangurwa pasi apa.

Chingwa chimwe chezvokudya zvinodyiwa zvakanyanya. Ichi chikafu chinogona kugadzirwa nezvinhu zvakasiyana-siyana. Muchikamu chino tichaongorora marudzi akasiyana-siyana echingwa, maererano nechinhu chavo chekutanga, uye zvakanakira chimwe nechimwe.

Kupfungaira ndeimwe yeanokurumidza uye ari nyore sarudzo, ayo achatiunzira mabhenefiti makuru muchikafu. Ziva zvazvinobatsira.

Garlic chimwe chekudya chinoshandiswa zvakanyanya semushonga. Mukuwedzera, iyo yakanakisa mwaka mukicheni. Muchinyorwa chino tichapa mazita mabhenefiti makuru anogona kutiunzwa negoriki, pamwe nedzimwe dziviriro dzatinofanira kufunga nezvadzo kana tichiidya.

Isu tinokuramba iwe dzimwe ngano dzenhema dziripo dzakatenderedza makabhohaidhiretsi. Kudya kwakasiyana kunofanirwa kufunga nezve mapuroteni, makabhohaidhiretsi nemafuta, pasina kusabvisa chero. Ichokwadi here kuti tsanga yose haina kukora? Ndinogona kutora makabhohaidhiretsi nemapuroteni pamwechete?

Mvura ine mabasa akawanda mumuviri wedu. Muchinyorwa chino tichafumura zvimwe zvekudya zvinozotibatsira kuvandudza hydration yedu.

Gazpacho ndeimwe yeakajairika mabikirwo muzhizha. Nekudaro, nekuda kwehukuru hwezvivakwa uye kunhuhwirira kwayo, haingave pfungwa yakaipa kuisanganisira iyo gore rose. Muchinyorwa chino tichapa mazita makuru ekudya kunovaka muviri izvo resipi iyi inogona kutipa.

Kiwi muchero une zvinhu zvikuru zvemuviri. Zvisinei, muchero usingawanzodyiwa. Muchinyorwa chino tichapa mazita ezvimwe zvezvivakwa zvinogona kutipa muchero uyu.

Magnesium iminerari, iyo, nekuda kwemabasa ayo, yakakosha zvikuru. Tsvaga kuti ndezvipi zvekudya zvekuunza kuti uve nechokwadi chekudya chaiko.

Fiber chinhu chakakosha mukudya kwedu. Kudya zvine mwero uye zvine hutano kudya kunoreva kudyiwa kwechikafu chakapfuma mufiber. Isu tinokuudza izvo zvavari uye kuti chii chinounzira chinhu ichi kwatiri.

Unonyatsoziva zvakanakira kusanganisira miriwo mukudya kwako here? Heano mamwe matipi ekuwedzera mashandisiro ako.

Kwenguva yakareba, chitendero chakakurumbira chakaparidzirwa kuti kushandiswa kwemazai, kunyanya yolk, kwakabatana nezvinetso zvehutano. Muchikamu chino, tichafumura kukosha kwekudya egg yolk yekudya kune hutano.

Gofio yakajairika muCanary Islands uye ine akawanda mabhenefiti evatambi. Tinokuudza kuti chii kuitira kuti iwe ugokwanisa kuisanganisira mukudya kwako.

Ziva zvekudya zvakanakisa zvine potassium. Isu tinokuudza nezve mabhenefiti eiyo mineral uye ndeipi mari yezuva nezuva yaunofanirwa kutora.

Omega 3 ndeimwe yemafuta akakosha kumuviri wedu. Tsvaga chikafu chakanakisa chakapfuma muOmega 3 uye kuti yakawanda sei yekutora.

Tsvaga kuti ndezvipi zvekudya zvakanakisa zvine iron uye zvipi zvazvinounzira kuhutano. Tsvaga kuti ndezvipi kuti urege kuwira mukushaiwa iron anemia.

Iyo avocado yakatukwa kwenguva yakareba, asi chokwadi ndechekuti inongopa mabhenefiti. Nhasi tinotsanangura kuti nei zvichifanira kunge zviri mukudya kwako.