Amabuye y'agaciro ni ibintu bikenewe kugirango imikorere yumubiri wumuntu. Kurugero, birakenewe kumurimo wumutima n'ubwonko, kugirango umusaruro wa Hormone na Enzymes. Amabuye y'agaciro agabanijwemo ibyiciro 2 - Macroelements (Calcium, magnesium) na microelements (icyuma, iyode) - bitewe nubwinshi ukeneye kurya. Hano hari urutonde rwibicuruzwa bizahindura ibikubiye muri ibyo bintu byingirakamaro.
Imbuto n'imbuto
Harimo mubare munini umuringa, Selenium, magnesium, fosifore, Mangase na. Kurugero, umwe walnut imwe ya Berezile izapfukirana igipimo cyose cya kabiri cya Selena. Mu buryo bukomeye, barashobora gukoreshwa nkigiciro cyingirakamaro, kandi amavuta ya walnut yongeyeho byoroshye kuri lizariya cyangwa ibinyampeke hamwe nimbuto nshya.
Imboga Umuryango w'abanamirous
Broccoli, Bruxelles na CauliFlowers bizatanga ibinyabuzima biba ngombwa kugirango bikomeze imikorere ya membranne ya selile, inzira yo kurimbuka no kutabogama. Byongeye kandi, iyi macroelegin irakenewe kuri synthesis ya glutathione - antioxidant ikomeye, ibinyabuzima bitanga. Abayobora kandi bafatwa nk'amasoko adasanzwe ya Magnesium, Potasiyumu, Mangase na Calcium.
Broccoli ntabwo ari ingirakamaro gusa, ahubwo inone imboga zito
Ifoto: Ibisobanuro.com.
Umwijima (Ibiryo Byibicuruzwa)
Ingingo zimbere zirimo rwose kurupapuro rwo hejuru kubirimo. Kurugero, igice cya (85 g) umwijima w'inka uzahaza icyifuzo cyumubiri cyumubiri mumuringa. Byongeye kandi, mu nzego z'inyama zinc y'icyuma, poroteyine na vitamine.
Amagi
Ibyo bita "byinshi". Mugigi icyuma cyicyuma kinini, fosifate, zinc na Selenium, kimwe na vitamine, ibikoresho byingirakamaro, antioxiness na poroteyine. Abantu benshi ntibarya umuhondo wa egi kubera ibirimo cholesterol, ariko muri bo mubunini bunini ibintu byarangiye.
Yogurt na foromaje
Ibikomoka ku mata bizwi ku kamwe mu masoko y'ingenzi ya Calcium, ari ngombwa gukomeza ubuzima bwamagufwa na sisitemu yo guhagarika umutima. Kubaho kwa yogurt na foromaje mu ndyo bizatanga umubiri ntabwo bitanga kuri calcium gusa, ahubwo no kuri POTAsisiyumu, Phosphorus, Zinc na Selenium.
Kaka
COCOA n'ibiyikomokaho birimo magnesium n'umuringa. Magnesium ikenewe n'umubiri wo kugenga umuvuduko wamaraso, kugenzura urwego rw'isukari rwamaraso, n'umuringa - ku iterambere ry'iterambere no guteza imbere, umusaruro wa erythrocya no kwinjiza icyuma.
Shokora - umusaruro uryoshye wo gutunganya ibishyimbo bya karucoa
Ifoto: Ibisobanuro.com.
Avoka
Imbuto hamwe na cream yoroheje yuzuyemo amavuta yingirakamaro, fibre, vitamine, kimwe na magnesium, Manganese, umuringa na popper na popper. Gukoresha uburaya ni ingirakamaro kumutima. Byemezwa ko ibicuruzwa bifite ibikubiye muri iki kibazo bigira uruhare mu kugabanuka mubyago byindwara z'umutima.
Yagoda
Strawberry, Ubururu, Blackberries na Raspberry - Inkomoko yagaragaye ya potasiyumu, Magnesium na Manganese. Manganese arakenewe kubuzima bwa sisitemu yubudahangarwa na sisitemu, imyenda ihuza kandi igakomeza imirimo myinshi ya metabolic irimo guhana ingufu.
Urupapuro
Epinach, Arugula, ibibabi n'izindi mboga z'amababi bizakungahaza umubiri na magnesium, calcium, potasiyumu, icyuma, icyuma, Manganeri n'umuringa. Icyatsi cyinjira mu ndyo birashobora kongerwaho ukoresheje smoldele smolde cyangwa atandukanye.