Zvirokwazvo, matsutso akatichengetera goho rakakosha re zvokudya inonaka uye yakanaka kune hutano hwako. Saka ngatione zvekudya zvakanakisa zvemwaka uno.
Maapulo
ari maapuro Ivo vanozivikanwa kwazvo mumwaka uno, sezvo vakapfuma muma antioxidants, faibha, zvakakosha zvekudya zvemuviri uye zvakaoma kuwana muzvikafu zvakagadzirwa. Maapuro ane akakosha kusangana kwe pectin, faibha inosungunuka inoita kuti kugaya kuitwe nekunwa mvura yakawandisa. Uye zvakare, kudya apuro nyowani kunomutsa kugadzirwa kwe mate inobvisa mabhakitiriya kubva mumuromo uye zvakasununguka inochenesa mazino achiachengeta akagwinya.
Fennel
Muriwo unotapira uye unotapira unodyiwa zvakakwana, kubva kugirobhu kusvika kune madzinde, kuburikidza nemashizha nembeu. Chinhu chakakosha mumidziyo yakawanda yeItaly, fennel yakafuma mumaB mavitamini, senge folate, uye mu potassium. Zvese zvinobatsira zvinhu zvehutano hwemwoyo. Muriwo uyu unopihwawo mwero wepamusoro we antioxidants uye mababu acho anopa vhitamini C, ayo anobatsira kusimbisa immune system.
Mishonga
Herbs senge Romero, parsley, Thyme uye sage ndeyequintessential kudonha miti. Iyi miriwo inoratidzira iyo nzvimbo, asi inoshandiswa mukubika, inogona kushandura chikafu chinopa mamwe manakiro. Mimwe mazai akapwanya anogona kuchinja kuravira nekuwedzera rosemary kana thyme. Sage vaviri vaviri zvakanyanya mushe lens, yakakosha sosi yeprotein, uye makarotsi, akapfuma muvitamin A, calcium, manganese uye phosphorus.
Kale
Isu tese takanzwa nezve mabhenefiti echikafu ichi, saka zvakanaka kuti utenge, nekuti matsutso ndiyo nguva yakanakisa yegore yekuzvidya. Pamusoro pekuva puroteni yemuriwo ine hupfumi, mu vateveri uye mune zvicherwa zvakaita se phosphorus, potasium, calcium ne zinc, iyo ne curly Iyo zvakare inopa alpha-linolenic acid, omega 3. fatty acid. Iyo yekupedzisira ine mabhenefiti mazhinji paganda, mukuwedzera pakuita zvakanaka pamood.
Mapeya acho
Kunge chikamu chakapfuma che peya iri muganda, zvinokurudzirwa kuisa peya nyowani mapeya panguva yekudonha. Ganda remuchero rine huwandu hwepamusoro hwe phytonutrients phenolic ine anti-anogumbura hunhu.
Ongororo ichangoburwa inoratidza kuti mapeya anogona kudzora njodzi dzine chekuita ne mhando 2 chirwere cheshuga nekuda kwekuvapo kwe flavonoids iyo inobatsira kuchengetedza yakanaka insulin mwero mumuviri. Mapeya zvakare akasarudzika masosi efiber uye mhangura, yakakosha kune hutano hwemoyo nekushanda kwakakodzera kwemuviri. thyroid.