1. Berries
Raspberries, strawberries, blueberries, blackberries, cranberries.
Facts
Saboda babban abun ciki na sinadarin inji da flavonoids, irin su anthocyanin, an kare tsire-tsire daga kwayoyin cuta, ƙwayoyin cuta da sauran cututtukan muhalli masu haɗari. Abubuwan da ke cikin berries suna kare mutumin daga masu haɗari masu haɗari, wanda ke da tasiri a kan kwakwalwa da sauran kyallen takarda. Har ila yau, berries suna da arziki a cikin potassium, bitamin C da fiber.
Ku ci
Zaka iya ƙara berries zuwa alamar sanyi. Sanya berries a cikin layers, alternating tare da low-mai mai shirya pudding, da kuma samun haske parfait. Add da cika na berries zuwa wafers, yi ado da kayan zaki berries. Berries tare da low-mai cakulan syrup - sosai dadi! Kuma ta hanyar haɗuwa da strawberries mai daskarewa tare da karamin madara mai laushi mai laushi, za ku sami abinci "ice cream". Har ila yau, sabo ko dried berries za a iya kara zuwa salads, pilaf da couscous. Yawan da ake bukata sau 3-4 a mako gilashin sabo ne ko kuma gilashin 1/2 na frayed.
2. Kwayoyin ganye masu ganye
Alayyafo, kabeji na kasar Sin, kabeji, arugula, salade na Roman.
Facts
A cewar Jami'ar Cornell, alayyafo ya fi sauran kayan lambu don rage ci gaban ciwon daji. Yin hidima (gilashi daya) na gishiri mai ganye zai ba ku kashi 47 cikin 100 na magnesium da aka ba da shawarar yau da kullum, wanda ya zama dole domin lafiyar jijiyoyin jiki da tsoka. Kwayoyin ganyayyaki na ganye suna samar da jiki tare da fiber, bitamin C, acid acid (bitamin B, wanda ya rage hadarin cututtukan zuciya, ƙwaƙwalwar ƙwaƙwalwar ajiya da nakasar mallaka), bitamin K (ƙarfafa nama nama), da alli, baƙin ƙarfe da potassium. Kwayoyin kayan lambu sune mahimmin labarun lutein, wanda zai rage hadarin hangen nesa na shekaru. Yin amfani da alayyafo mai yawa, kabeji da sauran kayayyakin da ke dauke da kundin lutein zai iya rage haɗarin cataracts da macular degeneration by 40%.
Ku ci
Ƙara kowane irin kayan lambu - daga salatin zuwa alayyafo - zuwa salads; motsa lasagna, da sandwiches tare da yadudduka na ganye; ƙara crushed, kayan lambu mai turbura cikin dankali; partially maye gurbin Basil tare da arugula a pesto sauce; Yi mulki na ƙara gilashin kayan lambu mai laushi ga ƙura da ƙura. Adadin yawan adadin 1 -2 a kowace rana (1 bauta shine gilashin gilashi ko rabin rabin kayan lambu da aka dafa).
3. Yogurt maras yisti ba tare da gurasa ba
Zai yi wuya a sami mafi kyaun tushen bitamin B, furotin digestible da calcium, fiye da yogurt mai fat. Har ila yau, kyakkyawan zabi ne ga waɗanda ba su yarda da lactose ba. Kuma idan abun da ke ciki na yogurt ya ƙunshi kwayoyin rai - kwayoyin halitta, wanda ke zaune a cikin hanji, yana taimakawa narkewa, hana maƙarƙashiya, cututtuka da kuma rashin lafiyar abinci. Kwayoyi masu rai sun hana haifuwa da kwayoyin cutarwa da kuma dakatar da aikin da enzyme ke haifar da ciwon daji. Abin da ke ciki na yogurt ya hada da kwayoyin halitta A. Acidophilus da B. Bifidus.
Ku ci
Don yin yogurt mai dadi, ƙara dan zuma zuwa gare shi. Mix yoghurt tare da 'ya'yan itace, samun dadi da lafiya abun ciye-ciye. Hakanan zaka iya amfani da yogurt maimakon kirim mai tsami a cikin miya, soups, dressings for salads da kan dankali dafa. Hadawa daidai sassa na mayonnaise da yogurt, za ku sami kyauta mai kyau don salatin dankalin turawa ko salatin salatin. Yogurt zai iya maye gurbin man fetur, wadda kuke yadawa a kan yadi ko pancakes. Adadin da ake buƙata shine 1 bauta (gilashin 1) sau 3-5 a mako.
4. Kayan lambu na haske orange launi
Suman, mai dadi dankali, karas, zucchini.
Facts
Kwayoyin launin launi masu haske sun ƙunshi babban adadin beta-carotene, wanda ya zama dole don ci gaban cell. Abinci wanda ya hada da milligrams na beta-carotene a rana, zai iya rage haɗarin wasu nau'i na ciwon daji. Don samun wannan adadin, kawai kuna buƙata ku ci daya mai dadi dankalin turawa na matsakaicin matsakaici ko 200 grams na ɓangaren litattafan almara. Wannan zai taimaka wajen rigakafin ciwon daji, ƙara yawan kariya daga sanyi da cututtuka, kare fata daga lalacewar hasken rana. Tare da kayan lambu na kayan lambu, babban adadin bitamin C, potassium, baƙin ƙarfe da kuma yawan fiber kamar yadda yake kunshe a cikin wani gurasar gurasar gari ta shiga jiki.
Ku ci
Shirya dankali mai dadi a cikin microwave, yanke su cikin rabi kuma ku zuba maple syrup. Ƙara karamin grated zuwa ƙasa nama ga meatballs. Yanke da sutura mai hatsi tare da tumatir miya da cakulan Parmesan. Don thicken da miya, ƙara kabewa puree. Sauya talakawa dankali da zaki a salads da gefe yi jita-jita. Adadin da ake buƙata shine 1 bauta kowace rana (gilashin gilashi ko rabin rabin kayan lambu da aka dafa).
5. Dukan hatsi
Macaroni da gurasa daga nau'ikan nau'in gari, shinkafa mai launin ruwan kasa, oatmeal, jakuna na Japan tare da kara buckwheat gari.
Facts
Idan aka kwatanta, burodi daga nau'in gari na gari ya ƙunshi sau 4.5 more fiber, sau 5 more magnesium, sau 4 more zinc da sau 7 more bitamin fiye da gurasa fari. Kwayoyin da ke da albarkatun kasa sun rage hadarin cututtuka da yawa - daga ciwon daji da cututtukan zuciya ga ciwon sukari da hauhawar jini. Kuma shi ne saboda fiber cewa wadannan hatsi za su iya wadatar da yunwa amma duk da haka ba cutar da adadi. Kuma suna dauke da adadin abubuwa masu yawa, irin su mahallin phenolic da phytoestrogens, wanda zai rage hadarin cututtuka da dama. Abin takaici, a yayin aiki na hatsi waɗannan abubuwa sun rasa.
Ku ci
Don karin kumallo, ku ci oatmeal ko hatsi tare da dukkanin hatsi; don sandwiches, amfani da dukan gurasa alkama. Ka yi kokarin maye gurbin sababbin nau'in naman alade tare da bugu na buckwheat, da kuma shinkafa na fari - launin ruwan kasa. Gwaji tare da sababbin hatsi. Yi amfani da quinoa zuwa kayan abinci barkono, ƙara daji shinkafa zuwa salads. Yawan lokuta 5 da ake bukata a kowace rana (1 bauta - wani yanki na gurasa ko rabin kofi na hatsi nama).