1. I-avocado. Ngenxa yalesi sithelo, unganciphisa izinga le-cholesterol egazini ngesikhathi esifushane. Kusuka kuwo ungakwazi ukupheka izitsha eziningi. Sebenzisa kuphakanyiswa izikhathi eziningana ngesonto.
2. I-apple iyasiza emsebenzini wesisu, ibulala i-microbe pathogenic futhi ivimbele umdlavuza. Iqukethe amavithamini amaningi abalulekile kanye nezici zokulandelela: i-vitamin C, insimbi nezinye.
3. Amaproseshi aqukethe i-vitamin C eningi, ngakho-ke kunconywa ukuthi udle ngesikhathi sokubanda. Ukwengeza, lokhu kunambitheka kungenye yekhalori ephansi kakhulu - engilazini yama-khalori angu-60 kuphela.
4. Ijusi le-Cranberry libulala amabhaktheriya anobungozi futhi ivikela isisindo somvhambo kusuka ekutheleleni. Ukuze uthole inzuzo enkulu, yiphuze ngaphandle kokushukela.
5. I-Apricot kusiza ukunciphisa umphumela wama-radicals mahhala emzimbeni, ngenxa yezinto eziningi ze-beta-radicals. Elinye i-apricot liqukethe ama-khalori angu-17.
6. I-garlic iyasiza ukugcina i-microflora esiswini futhi ivikele emakhazeni. Futhi sonke sibonga phytoncids. Iqukethe i-vitamin amaningi e-IV
7. I-Melon - i-casket enevithamini kuphela. Ine-base antioxidant, ne-potassium, namavithamini A, C. Ngokusebenzisa umndeni njalo, unganciphisa ukucindezelwa kwegazi futhi uvikele umzimba wakho kuma-radicals mahhala.
8. Izaqathe zinevithamini A eningi, esisiza ukugcina amehlo futhi avikele isikhumba sethu emdlavuza. Kule vithamini kungcono kangcono, izaqathe kumele zishiswe ngendlela eluhlaza ngokugqoka amafutha (ukhilimu omuncu, ibhotela).
9. U-anyanisi awusizo ekwenzeni igciwane le-thyroid, isibindi nenhliziyo. Futhi naphezu kweqiniso lokuthi liqukethe izakhi eziningi zokulandelela. Futhi-ke, kuyasiza ekuzivikelweni.
10. Utamatisi usiza ukunciphisa umdlavuza wesisu. Ngalokho, kwanele ukuba udle utamatisi owodwa ngosuku, njengoba ososayensi bethi.
11. Ubisi ngumnikazi wokurekhoda we-calcium, okudingekayo kubo bonke, ikakhulukazi izingane kanye nabesifazane abakhulelwe. Ngenxa yokuntuleka kwaleli vithamini, izinzipho zethu, izinwele, amazinyo aphuma futhi kunezinkinga amathambo.
12. Ukudla kuqukethe insimbi eningi ne-potassium. I-potassium iyadingeka ngenhliziyo, kodwa insimbi isisiza ukuhambisa umoya-mpilo emzimbeni, okubaluleke kakhulu.
13. Amakhiwane aqukethe ne-potassium eningi, engasisebenzisi nje kuphela inhliziyo, kodwa nemithi yegazi. Futhi kuyo kukhona i-vitamin B6, esiza ukukhiqiza i-serotonin - i-hormone yenjabulo.
14. I-Lemon iqukethe isamba esikhulu sevithamini C futhi imane nje ingabi yinto engashintshayo emakhazeni. Iphinde ivimbele ukutholakala komdlavuza.
15. I-Kefir iyasiza ekuguleni, ibeka umthamo webhaktheriya emathunjini futhi ikhulule ukuqothulwa.
16. I-Lime, njengezinye izithelo ze-citrus, iqukethe i-multivitamin C.
17. Ama-Artichokes asiza ukulawula izinga le-cholesterol futhi awalondoloze kuma-radicals mahhala.
18. Itiye elihlaza liwusizo emithanjeni yegazi futhi landisa ukwelashwa. Uma uphuza indebe itiye usuku nosuku, lokhu kuzokuvikela kusuka otitisult.
19. I-ginger kusiza ukulawula umzimba emzimbeni. Awukwazi ukubekezelela labo abafuna ukunciphisa umzimba.
20. I-Broccoli iqukethe i-beta-carotene ne-vitamin C. Kodwa okubaluleke kakhulu, lo mkhiqizo uvikela umdlavuza webele. Ngakho udle amantombazane e-broccoli, nokuningi.
21. Isipinashi. Iqukethe i-carotenoids eminingi ne-lutein. Lezi zinto zisiza ukugcina amehlo omuhle ekugugeni.
22. Ithanga lisiza umsebenzi wegciwane lesisu, livikela umdlavuza wesikhumba futhi lwandise ukuzivikela.
23. Uju lunomthelela wokulwa nokuvuvukala, okuwusizo ezitsheni nokuzivikela. Kuvame ukusetshenziselwa izinjongo zezimonyo - ngamaski, ukusikhipha umzimba nokunye okunjalo.
24. Ubhanana luwumthombo we-vitamin C no-A. Kuyasiza ukuthuthukisa isimo sengqondo nokunqoba ukucindezeleka.
25. Ukhula olumile luqukethe i-vitamin E eningi, ewusizo ngezinwele, izinzipho nesikhumba. Uma udla usuku olulodwa ngesipuni esisodwa sikakolweni, khona-ke uzohlinzeka umzimba wakho u-7% we-magnesium yansuku zonke.
26. Ama-Olives, omabili nabomnyama, anesinxeba ensimbi ne-vitamin E.
27. Amapulaza asiza ukunciphisa ingozi yesifo senhliziyo ngama-20%. Iqukethe amafutha awusizo, kodwa yidla kuphela efomini eluhlaza, ethosiwe.
28. Ijome legromegranate i-aphrodisiac yemvelo, inciphisa ukucindezelwa, iqukethe insimbi eningi futhi iyasiza ukulwa nomdlavuza.
29. Amaqanda iyisitolo sokugcina samaprotheni. Kodwa-ke, abafakeli ngokweqile isimiso sokugaya futhi badonsa kahle.
I-Salmon icebile omega-3 fatty acids.
31. Iklabishi iqukethe i-fibre eningi, ngenxa yokuthi kusiza ukuqala ukugaya.
32. I-Crab inyama iqukethe i-zinc ne-vitamin B12. Lawa mavithamini ayasiza ohlelweni lwezinzwa nokuzivikela. Ngisho nasemanzini akheniwe, zonke izinzuzo zigcinwa.
33. Irayisi iqukethe amavithamini PP, E, B, selenium, manganese kanye ne-zinc. Lelivini libeka umsebenzi wesisu sethu futhi lisitshele ngamandla.
34. Ama-Strawberries anesithambile C. Asiza ukulwa nama-radicals mahhala futhi asivikele ekugugeni ngaphambi kwesikhathi.
35. Ama-Blueberries aqukethe eziningi ze-antioxidants. Ion iyasiza ohlelweni lwezinzwa zokuqhuma.
36. I-Sea kale ivikela izifo zegciwane le-thyroid, ngenxa yokuqukethwe okuphezulu kwe-iodine nama-vitamine angu-40 awusizo.
37. Ushokoledi omnyama ungavimbela ukubonakala kwezindwangu zegazi ngenxa yokuthi iqukethe ama-antioxidants.
38. Isinkwa esivela kufulawa ophelele asigcini nje kuphela ukuhlanza umzimba, kodwa futhi kuyisisombululo sokuvimbela izifo ze-vascular nomdlavuza.
39. I-Walnuts - umthombo wamagciwane nama-protein ase-monounsaturated. Vikela usifo sikashukela nokuhlaselwa kwenhliziyo.
40. I-Soy iqukethe izinto eziningi eziwusizo - i-phosphorus, i-fiber, i-iron, i-calcium, i-magnesium. Futhi lokhu akulona uhlu oluphelele.
41. Inyama yenkukhu iqukethe amavithamini eqembu B futhi ivimbela izifo zomdlavuza. Ukuhlinzeka ngomzimba nge-protein esiphezulu namafutha amancane, udle inkukhu ngaphandle kwesikhumba.
42. Izinkukhu ze-Chili zibulala amabhaktheriya ayingozi esiswini nasemathunjini, futhi liphinde liphuthumise imetabolism.
43. Amagilebhisi abomvu anciphisa ukuguga komzimba futhi ayasiza ekudleni kwegazi.
44. I-Plum iqukethe i-antioxidant yemvelo - polyphenol, evikela umdlavuza nezinye izifo.
45. Isibindi sezinyosi noma ingulube iqukethe i-biotin eningi, okudingekile ukuba kube nezipikili ezinamandla nezinwele ezinzima.
46. Ijusi lika Cherry lisiza ekunciphiseni ukukhathazeka emva kokuqeqeshwa ngokomzimba. Futhi okubaluleke kakhulu - iqukethe eziningi antioxidants.
47. I-fungi iqukethe i-selenium futhi isiza ukususa imiphumela eyingozi yama-radicals yamahhala. Zicebile kuma-protini, ngakho-ke zingakwazi ukubuyisela okwesikhashana i-yam.
48. Inanatha. Iqukethe ama-enzyme asiza izidalwa zidilize ukudla okunzima. Ngakho-ke, kunconywa kulabo abafisa ukulahla ama-kilo ambalwa ngaphandle kokulimaza emzimbeni.
49. I-caviar ebomvu iqukethe i-lecithin, esiza ukulwa ne-cholesterol. Ngaphezu kwalokho, i-caviar iyasiza ukuqinisa ukuzivikela komzimba.
50. I-Beet iyinhlangano yezinsimbi. Kuyasiza ukulwa nezinkinga zamathumbu, nge-angina ne-anemia.