Gukoresha imirimo ikora yubwonko ni ingamba zizwi cyane zo kugurisha ibicuruzwa n'ibiryo. Nibyo, batezimbere ibipimo biva mu mbaraga na 3-5 ku ijana. Ariko ibi bivuze ko ibicuruzwa byubuzima ubwonko bitabaho? Ntabwo! Ubushakashatsi bwamahanga bwerekanye ko ibintu byibura bibura byibuze tuzababwira:
1. Blueberry
Blueberry - Umwamikazi wa antioxidakeza, inyungu zacyo zizewe. Itsinda ry'abahanga mu bya siyansi bo mu 2011 bakoze ubushakashatsi: batwaye abantu 9 bafite imyaka 9+ barabatura umutobe wa buri munsi wongeyeho indyo nyamukuru. Nyuma y'amezi 3, kongera kwiga byerekanaga ko kwibuka ibintu byateye imbere ugereranije na 10-15%. Muri icyo gihe, bagabanije urwego rw'isukari hamwe na leta yo mu mutwe. Igice cyasabwe cyibinyobwa ni 400 ml (kuri 55-65 kg yuburemere) na ml 600 ml (75-95 kg).
Blueberry - Berry nziza kandi yingirakamaro
Ifoto: Ibisobanuro.com.
2. Broccoli.
Byerekanye ko broccoli itezimbere imirimo yo mu bwonko ititaye ku buryo bwo gutegura. Irimo Vitamine K, itezimbere ubushobozi bwo kumenya, kandi ikonja zitezimbere kwibuka.
3. Ibinyomoro
Ibirenge nibyo guhitamo ibyiza mugihe cyo kunoza imikorere yubuzima. Harimo acide ya Omega-3 na Vitamine E. Koresha utubuto two kurya, byasabwe igice - garama 100 kumunsi.
4. Icyayi kibisi
Icyayi kibisi kirimo l-theanin, kigabanya cyane urwego rwo guhangayika. Ibi icyarimwe bigira uruhare mugutezimbere Dopamine na Alpha imiraba ishinzwe kwidagadura. Cafeyine na L-THEANIne berekana ingaruka zubushakashatsi, kugirango bakorere neza muburyo bubiri.
Icyayi kibisi - Inkomoko ya Antioxident
Ifoto: Ibisobanuro.com.
5. Amacunga
Icunga rinini rirahagije kugirango umuntu anegure 100% yo kunywa buri munsi vitamine C. Vitamine C igabanya ibyago byo indwara z'umutima, bisebanya igitutu, byongera umusaruro wa Leukocytes no kwiyahura. Nk'uko ubushakashatsi, kimwe mu bimenyetso byo gutakaza kwibuka - Urwego ruto rwa Vitamine C.
6. Avoka
Avoka ni isoko yumurongo wimngirakamaro. Byemezwa ko bagira uruhare mu kwihutisha amaraso, bigira ingaruka ku buzima bwo mu bwonko. Byongeye kandi, avoka igabanya umuvuduko wamaraso. Ongeraho 1/4 cyangwa ½ avoka mu mirire ya buri munsi nigice cyiza cyo gushiraho "megamine".
7. Amavuta ya cocout
Amavuta ya cocout atezimbere imikorere yubwonko kubarwayi bafite indwara ya Alzheimer. Nubwo kwiga bitaragaragaza ingaruka zamavuta kubantu bafite ubuzima bwiza, biracyafite agaciro kubikoresha byibuze kubera kwibanda cyane bya vitamine.
Amavuta ya cocout ni ingirakamaro kuba ntabwo ari kurera umubiri gusa
Ifoto: Ibisobanuro.com.
8. Epinari
Mu bundi bushakashatsi, ibizamini bimaze imyaka 5 bariye mucyaro 2-2 Gukorera Igishinwa buri munsi, ibyo bisubizo byemereye ubwonko bwo gusuzuma abaganga kuba bato cyane muri bagenzi bacu. Byose turakoze kuri vitamine K, bikubiye mu gicuzi, nka epinari, umweru na cauliflower, nibindi.