Ubisi
Le nto yinto yokuqala umntu ayenayo xa ezalwa. Ubisi lukaMama luyimfuneko kakhulu kwimpilo nokuphuhliswa ngokupheleleyo kwengane. Kwaye konke ngenxa yokuba kunesikhumba, amathambo, iinwele kunye nezipikili ezingundoqo-iprotheyini ekhuthaza ukukhula nokuhlaziywa kwakhona. Into yesibili equlethwe ngobisi yi-amino acids, engayinceda kuphela ukutyalwa, kodwa nokuphucula i-tone ye-muscle. Nangona kunjalo, oogqirha bacebisa ukuba basebenzise iimveliso zobisi kunye nomgangatho ophantsi weoli, ukwenzela ukuba i-cholesterol ayiyi kuphakama okanye ayikho ingxaki ngokunyuka komzimba. Ubisi kufuneka kube yendalo, kungekhona i-vitaminised.
Kefir
Iqukethe izinto ezifanayo nobisi. Nangona kunjalo, ngaphandle kwabo kwi-kefir kukho ezininzi iintsholongwane ezisebenzayo eziphucula ukugaya kunye nokukhawuleza imetabolism. Oku kubaluleke ngakumbi kwabo bafuna ukuzigcina besimo okanye bephupha ukunciphisa umzimba. Kodwa, ukuba uneengxaki zesisu (umzekelo, i-acidity high), zama ukungaxhaphazi i-yogurt. Ngokutsho kweengcali, i-calcium ingcono kakhulu ukuxutywa ngokuhlwa, ngoko-ke uphuze kefir ngaphambi kokulala.
Inyama yenkukhu kunye nomvundla
Inkukhu kunye nomvundla ziqulethe ii-proteins kunye nama-amino acid, kwaye ngaphezu koko, iivithamini zeqela B. Ziya kuphucula ukugaya kunye nokunceda ukuphahlaka kwe-carbohydrates. Njengoko uyazi, i-carbohydrate yinde kakhulu kwaye kunzima ukugaya umzimba, ngoko ke abancedisayo ekuqhekekeni kwabo baya kwamkelwa. Ukongeza, iiVithamini B ziphucula umsebenzi weentliziyo kunye nezihlunu, ezenza umzimba uphilile, kunye nathi-enhle ngakumbi. Into efanelekileyo kakhulu yokutya yinyama ebilisiwe.
Intlanzi
Nika ikhefu kunye ne-salmon. Ziqulethe i-omega-3, -6, okubizwa ngokuba yi-polyunsaturated fatty acids. Yiba nefuthe lokulwa ne-antioxidant; ukuphakamisa isimo sengqondo kunye nokuphucula ukulungelelaniswa kwezithuthi. Ukuba ubukele ubunzima bakho, uncike ngakumbi kwikhowudi, i-fat fat.
Iikroti, i-cauliflower, i-broccoli, i-beet
Yonke le mifuno iqukethe i-beta-carotene, ehlinzekela ukuvuselelwa kwesikhumba kwaye yenze ngcono umbono. Phakathi kwezinye izinto, i-beta-carotene inako ukucotha ukuguga. Kuyinto yendalo ye-beta-carotene, esiyifumana ekudleni, ngokukhawuleza kuthatyathwa ngumathumbu kunokuba iqulethe kwii-vitamines. Imifuno kufuneka idliwe njengento eluhlaza kangangoko kunokwenzeka, njengoko kuphela kulo mzekelo bagcina izinto ezinobuninzi.
I-Kiwi, i-citrus, iinanimpe
Kunconywa ukuba ezi ziqhamo zidliwe zitsha, zingekho phantsi kwonyango okanye ukulondolozwa. Into ebalulekileyo equlethwe yi-vitamin C. Iphucula umthamo, iyanciphisa uxinzelelo, iphakamisa ithoni, iphucula ukuhlanganiswa kwemveliso equkethe isinyithi (umzekelo, ii-apula). Le mveliso iphinda iqinise imasosha omzimba, ebaluleke kakhulu ekwindla nakusibusika. Ukongezelela, iinanapple iyisisombululo esisebenzayo sokulwa neekhilogram ezingaphezulu.
Mango
Uncedo kakhulu kwaye ugcwele iziqhamo zeziqhamo. Iqukethe iivithamini zamaqela A, B, C kunye nama-amino acids. Umxholongwane ukhulula uxinzelelo, ulwahlula i-carbohydrate ngokugqibeleleyo. Ngokubambisana, zonke izakhi kunye namavithamini kwisiqhamo esivuthiweyo sinceda ukunciphisa umzimba kunye nokuphucula ithoni ye-muscle. I-Mango inefuthe elibonakalayo kwamehlo, incedisa ngempumputhe ye-inkukhu, i-ARI, i-rhinitis. Isiqhamo esibanzi siqhelanisa umsebenzi weengxumbo.
Cherry
Ubhiya obumnandi kunye nobuncwane abuhlali nje kuphela, kodwa luncedo. Iqukethe i-carotene, ekhupha i-toxins evela emzimbeni kwaye ikhulise i-immunity yayo. Ukongezelela, kukho i-vitamin C kwi-cherry, yinto ephambili yokuxhatshazwa. Kwakhona, i-cherry inceda ngezifo zemiphunga, izintso, i-anemia. I-Cherry ithathwa njengemveliso yokutya. Kunceda ukuphucula ukutya kunye nokugaya, kunciphisa ukoma kwaye kwanefuthe le-antiseptic.
Blackberry
Le berry encinci yehlathi kufuneka ibe yindwendwe rhoqo kwitafile yakho, kuba iqukethe ii-vithamini ze-B kunye nama-amino acids, kunye ne-glucose kunye ne-tocopherols. I-Blackberry igxininisa imetabolism, i-hormonal kunye netyuwa yamanzi ityuwa, inceda ukwandisa amandla kunye nokuphucula imeko yesikhumba. Kwama-blackberries, inani elikhulu le-bioflavonoids, eziyi-antioxidants kakhulu.
Iphunga
Iqulethwe i-salts ye potassium, i-calcium, i-magnesium, isinyithi, ishukela, ii-vithamini C, B, B2, PP, iprotheni, i-fibre, kunye ne-beta-carotene, ekhuthaza ukuvuselelwa kwesikhumba. Kwiengxube kukho i-zinc, ejongene ne-hormone yokukhula. Ngako oko, ukusetyenziswa rhoqo kweengqungquthela kuphucula iinwele kunye nokukhula kwesikhonkwane. I-Selenium, enye yezinto ezinomsebenzi weengqungquthela, iyanciphisa inkqubo yokuguga, inceda ukunciphisa ubunzima, ukususa ama-slag kunye ne-toxins emzimbeni. Iphunga inotyebile kwi-vitamin E, leyo, kunye ne-carotene, inciphisa umngcipheko womhlaza.
Sea kale
Kananjalo unotyebi kakhulu kwizinto ezincedo, umzekelo, isityalo se-collagen, i-amino acids, amaminerali (i-zinc, i-silicon, i-magnesium, i-sodium, i-potassium, i-calcium, i-manganese, i-selenium, isinyithi, i-boron, ithusi, i-chromium). Bagcina inani elifunekayo lamanzi kwiiseli, bayaluncedo kumsebenzi wentliziyo, baphucula ukugonya, banciphise inkqubo yokuguga, bayi-prophylaxis efanelekileyo kakhulu yezifo ze-cardiovascular, ukukhuluphala, isifo sikashukela, isifo sikashukela. Ulwandle oludala kunye nesicelo sangaphandle luvuselela iinkqubo zamaselula, lubonakalisa imibimbi, ilukhumbuza isikhumba kwaye luzalise i-oksijeni, lususa ukukhukhumeza nokucaphukisa, lukhuthaza ukuphilisa amanxeba kunye nokutshisa.
Nuts
Mhlawumbi uya kumangaliswa, kodwa iisuthi zincedo kakhulu, kwaye yonke into! Ziyimvelaphi yenani elikhulu lamavithamini, amaminerali, amaprotheni, amafutha abalulekileyo. Ukusetyenziswa kwansuku zonke kukulungele ukukhusela izifo zentliziyo, isifo sikashukela, umbono, ukulawula umjikelezo wesini. Ukuba uhlala unamava, amandla athile omzimba, kunye nokuxinezeleka, ukudakumba, amanqwanqwa yiyeza elilungileyo.