Iyo uri umunyeshuri ugerageza kwibuka no kumva amakuru menshi mashya, ni ngombwa gukomeza ubuzima bwawe muburyo bwiza. Kubungabunga ubuzima birashobora gutanga umusanzu w'amasomo no kugufasha kugera ku ntego zawe zo kwigisha. Nubwo muri rusange ibiryo byiza ari ngombwa cyane kubungabunga imirire yumubiri nubwonko no kwitegura imirimo itoroshye. Ubushakashatsi bwerekana ko ibicuruzwa bimwe bishobora kuba ingenzi cyane kubuzima bwubwonko no kongera imikorere yo mumutwe. Ibicuruzwa bikurikira bifitanye isano no kunoza ubuzima bwubwonko kandi ni amahitamo meza mugihe urimo kwitegura ikizamini. Niba utagikeneye kwigwa, sangira uru rutonde hamwe nabana cyangwa bene wabo bato:
Yagoda
Imbuto zikungahaye mubice bitandukanye bishobora kugira uruhare mugutezimbere imikorere no kurinda ubuzima bwubwonko bwawe. Imbuto, harimo ubururu, strawberries na blackberries, bikungahaye cyane cyane mubice bya flavonoid bita anthociana. Bikekwa ko Anthocyans itezimbere imikorere yo mumutwe mu kongera amaraso mubwonko, kurinda imihanda imwe n'imwe ibangamiye, bikagira uruhare mu mikorere ya selile na selile bigira uruhare mu mahugurwa no kwibuka.
Imbuto zikungahaye muri vitamine na acide karemano
Ifoto: Ibisobanuro.com.
Inyigisho nyinshi mubantu berekanye ko gukoresha imbuto zigira ingaruka nziza kumurimo wubwonko. Kurugero, mubushakashatsi bumwe burimo abantu 40 bize ingaruka zikoreshwa na ml 400, zirimo ubururu bungana, strawberries, strawberries, raskberry na blaspberry. Byasanze ko cocktail yatumye igisubizo cyihuse kubigeragezo byo kwitondera no guhinduranya kandi bigafasha abitabiriye amahugurwa gukomeza ukuri kuri ibi bizamini mugihe cyamasaha 6 ugereranije nabari mu itsinda ryaho ugereranije nabari mu itsinda ryambere. Andi masomo menshi, harimo n'imbuto za Anthocian, na we yatangaje ko iterambere ry'imitekerereze.
Citrus
Citrus ifite intungamubiri nyinshi, kandi gukoresha bifitanye isano ninyungu nyinshi zubuzima, harimo no kunoza ubuzima bwubwonko. Nka Berries, imbuto za Citrus, nk'amacunga n'imizabibu, bakize muri flavonoide, na Heperin, Nargan, Quercetin na Rutin, n'abandi. Ibi bikoresho birashobora kugira ubushobozi bwo gutanga umusanzu mu kwiga no kwibuka, kimwe no kurinda ingirabuzimafatizo zikomeretsa, bityo bikarinda kugabanya iterambere ryo mumutwe. Ubushakashatsi bwerekana ko gukoresha umutobe wa citrus bishobora guteza imbere imikorere yo mumutwe. Ubushakashatsi bugira uruhare runini mu rubyiruko 40 bwerekanaga ko gukoresha ml 500% 100% byo mu maraso mu bwonko kandi biteza imbere ibisubizo by'ibizamini, ugereranije n'ibisobanuro kunywa. Ubundi bushakashatsi bufite uruhare rwabantu 37 bageze mu zabukuru yerekanaga ko gukoresha umutobe ungana kumunsi wibyumweru 8 byateje imbere imikorere rusange yubwonko, byagereranijwe no gukoresha ibizamini byinshi, ugereranije nibinyobwa byo kugenzura.
Shokora yijimye hamwe nibicuruzwa bya cocoa
COCOA ifite ibikubiye hejuru ya flavonoide ku buremere mu bindi biryo byose, bityo bicuruzwa, nka shokora, bikaba bikagira uruhare runini mu gukoresha flavonoide n'ibiryo. Gukoresha ibicuruzwa bikungahaye kuri flavonoide birashobora kuba byiza guhindura ubuzima bwubwonko. Mu bushakashatsi bumwe, abantu 90 bageze mu za bukuru bafite ibibazo byo mu mutwe byo mu mutwe birimo ibinyobwa bya kashe birimo 45, 520 cyangwa 990 mg ya kar cocoaide ku mugabane, rimwe ku mugoroba. Inyigisho irangiye, abantu babonye ibinyobwa bikozwe mubirimo byinshi flavonoideds ibisubizo byiza ku bigeragezo byo mu mutwe kurusha abafite urukuta hasi flavoide. Byongeye kandi, amatsinda yateje imbere imbaraga za insuline, yagombaga kugira impamvu nyamukuru yo kuzamura imikorere yubwonko. Insuline ni imisemburo ifasha kwimura isukari mu maraso mu tugari, aho ishobora gukoreshwa mu gutanga ingufu. Ubundi bushakashatsi bwerekanye ko kunywa kanini bishobora gufasha kugabanya umunaniro wo mumutwe, kunoza amaraso kubwonko, kimwe no kunoza kwibuka nigihe cyo kwibukwa kubikorwa byo mumutwe. Igishimishije, flavnonoide irashobora gutsinda inzitizi ya hematophalic - igice kinini kirinda ubwonko bwawe - kandi bigira ingaruka muburyo bwubwonko bugenzura kwibuka no kwitabwaho.
Orekhi
Imbuto zikungahaye ku ntungamubiri zikenewe kubuzima bwubwonko, zirimo Vitamine E na Zinc. Imbuto zikomoka ku masoko y'ingirakamaro, poroteyine na fibre, kandi barashobora kugufasha gukomeza imbaraga mu myitozo ya marato. Byongeye kandi, ubushakashatsi bumwe bwerekana ko imbuto zo gukinisha zishobora no gufasha kunoza ibintu bimwe na bimwe byimikorere yubwonko. Kwiga hamwe no kwitabira abanyeshuri 64 ba kaminuza bagaragaje ko kongeramo ibinyampeke mu mirire ibyumweru 8 byatumye habaho iterambere ryibisobanuro byamagambo na 11.2% ugereranije nubusho. Ubundi bushakashatsi bugira uruhare rwabana 317 bwerekanye ko gukoresha ibitutsi bifitanye isano nigihe cyiza no kuzamura ibisubizo byikizamini cyubwonko. Byongeye kandi, ubushakashatsi bw'abaturage bugira uruhare rw'abagore 15.467 bwerekanye ko gukoresha byibura imirimo 5 by'imbuto buri cyumweru byahujwe no kunoza ubuzima rusange.
Ibiyobyabwenge bya Walnut ni ingirakamaro - ibi bifite ubushakashatsi
Ifoto: Ibisobanuro.com.
Amagi
Amagi akunze kwita polyvitamine karemano kubera intungamubiri nyinshi zikubiyemo. Bakungahaye cyane cyane mu ntungamubiri zikeneye gukora ubwonko, harimo vitamine B12, Choline na Selenium. Kurugero, Selekiyeni yitabira guhuza, kwibuka, ibikorwa nibikorwa bya moteri, mugihe choline ikenewe kugirango iterambere ryubwonko ryubwitegane ryubwonko n'umusaruro wa Acetylcholine, bikenewe mu kubika ububiko n'imirimo y'ibikorwa. Vitamine B12 kandi ifite uruhare runini mu buzima bwo mu ngendo, kandi urwego rwo hasi rwiyi Vitamine rurakomera imikorere yubwonko. Byongeye kandi, amagi arimo lutein, ikipiro cya carotenoid gifitanye isano no kunoza imikorere yimirimo no mubitekerezo. Ariko, ugomba kurya amagi akomeye, ntabwo ari amagi gusa gusa kugirango wungukire ibyiza bishobora guteza ubwonko.
Avoka
Avoka ni imbuto zihagije zishobora kwishimira muburyo butandukanye, harimo pure hamwe na guacamole, byagandukira toast cyangwa kurya gusa hamwe numunyu muto. Nkibiryo byoroshye byo kwiga, barashobora kandi gufasha kunoza ubwonko bwawe. Ni isoko nziza ya lutein, karotenoide, iterana mubwonko n'amaso yawe kandi birashobora kugira ingaruka nziza mubikorwa byubwonko. Kwiga hamwe no kwitabira abantu bakuru 84 byerekanaga ko abafite ibiryo birimo avoka nshya, mubyumweru 12, byongereye urwego rwa lutein mumaraso kandi neza ibizamini byo mumutwe byateye imbere.
Ifi
Omega-3 ni ibiciro byingenzi bigira uruhare runini mubuzima bwubwonko. Bibanda ku ifi y'ibinure, nayo niyo soko nziza yindi mbaba nziza intungamubiri zubuzima bwiza, nka vitamine B12 na Selenium. Ntabwo bitangaje kuba ubushakashatsi bwinshi buhuza ibiyobyabwenge amafi afite imikorere yubwonko. Ubushakashatsi bumwe hamwe n'uruhare rwabantu 76 bakuze b'Abayapani bajyanye n'amafi menshi yo kurya ama amafi no kunonosora kwibuka n'ubwonko. Ubundi bushakashatsi burimo abanyeshuri barenga 17.000 bagaragaje ko kunywa garama 8 byamafi kumunsi ahanini bitewe nikigereranyo cyiza mu kidage na mibare ugereranije no kubura amafi. Icyakora, ubushakashatsi bwagaragaje ko iyi sano yagabanutse mu cyiciro cyo hejuru cy'ubwinshi bw'amafi, nk'uko abashakashatsi babikora, bashobora kuba bafitanye isano no kunywa mercure hamwe nandi masahuri zangiza. Ubundi bushakashatsi bwinshi buhuza imikoreshereze y'amafi n'imikorere idatinze mu bushobozi bwo mu mutwe, busobanurwa no kwibanda mu ifi y'intungamubiri z'ingenzi, harimo na Omega-3.
Beet
Betes n'ibicuruzwa byera bikungahaye mu ndimo umubiri uhindukirira molekile yitwa azote oxide. OIRTRODE DIXIDE igira uruhare runini mubuzima bwawe, harimo isano iboneye selile zamamara, amaraso n'imikorere yubwonko. Mu bushakashatsi bumwe, inyuguti zikungahaye mu nyubako za Nitrate n'ibicuruzwa byerekanwe byari bifitanye isano no guteza imbere ubwonko bw'ubwonko. Ubushakashatsi bugira uruhare runini ku 24 bato n'abasaza bwerekanye ko gukoresha ML 150 by'umutobe w'inyetabo wongera cyane impinga mu maraso kandi itezimbere igihe cyo mu mutwe inshuro zingana n'itsinda ryashyizwe mu mutwe ku myaka yombi y'imyaka ugereranije n'ubutaka bugera ku bagore ugereranije n'uburyo bwo mu mutwe bugereranywa n'ubutaka bugera ku bagore ugereranije n'ubutaka bujyanye n'ubutaka bugera ku bagore bagereranywa na Porogaramu yacyo. Ubundi bushakashatsi burimo abantu bakuru 40 bwerekanye ko gukoresha ML 450 z'umutobe wa BEET utezimbere amaraso mubwonko kandi biteza imbere ibisubizo by'ibizamini kugirango akureho. Urashobora kongeramo nitrate, urya beterave ukaranze mugihe urya mbere yikizamini cyangwa ngo unywe umutobe mushya wa BEET mugihe wiga.
Imboga zitukura, icyatsi n'icyatsi n'icyatsi
Kunywa imboga muri rusange biterwa no kunoza imikorere yubwonko no kunoza ubuzima rusange. Imboga zitukura, orange natsin, harimo urusenda, karoti na broccoli, birimo ibice byinshi byimboga byimboga, harimo na carotene-nka pigment, kimwe no kunoza imikorere yo mu mutwe. Carotenoids Lutein na Zeyaxantine bakusanya muri retina yijisho. Uku kwigurika kwitwa ubucucike bwa optique ya pigment ya macular (MPOD). Ubushakashatsi bugira uruhare mu bana 51 bafite imyaka 7 kugeza 13 yerekanye ko MOD ahanini bitewe nigikorwa cyubwonko nubushobozi bwubwenge. Ubundi bushakashatsi bugira uruhare mu bana 56 bafite imyaka 8 kugeza 9 kandi yerekanaga ko MOPod ifite ingaruka nziza ku mikorere y'amasomo. Kurundi ruhande, urwego rwo hasi rwa MPOD rwahujwe no kugabanuka mumikorere yo mumutwe. Ubushakashatsi bwakozwe ku ruhare rwabantu 4453 bagaragaje ko urwego rwo hasi rwa MPOD rwahujwe nibipimo byo hepfo yibizamini byo mumutwe, kwiyongera kwububiko hamwe nigihe gito cyo kwibuka. Imboga zikize cyane kandi zeaxantine zirimo imyumbati, Perisaki, Epinari, Basias, amashaza, imiti, karoti, karoti, icyatsi kibisi na groplo.
Tegura salade nshya
Ifoto: Ibisobanuro.com.
Amagi na pisite nabyo nisoko nziza ya lutein na zeaxantina. Kugirango tubone ifunguro rya sasita mbere yo gutangira ubushakashatsi, abakire muri Carotenoide batezimbere ubuzima bwubwonko, ongeraho urusenda rutukura muri salade nini muri epinari na karoti. Uzuza salade hamwe namavuta ya elayo na vinegere hamwe nintoki ntoya yaciwe pisite kugirango ubone proteine yinyongera namavuta yingirakamaro.