Nahamagaye indringe zose zitangaza: urashobora! Ikintu nyamukuru nukumenya icyo hamwe niki.
Umuganga, Co-Umwanditsi n'uwashinzwe Porogaramu "Psychosico - Gukosora uburemere", umwanditsi w'ibitabo bizwi cyane ku mirire kandi imirire ikwiye ya Marianna Trifonov
Inyama zikaranze hamwe na broccoli
Uburemere burabara kuri uku guhuza biraryoroshye cyane. Inyama zokeje nimwe muri karcinorons nyamukuru kumeza yacu kandi rimwe na rimwe zongerera ibyago byo guteza imbere kanseri y'igifu n'imbeho. Broccoli, nayo, ibyago bigabanya kandi, byongeye, bifite ubushobozi bwo kuzana karcinogen yangiza mumubiri.
Amafi akaranze munsi ya marinade
Marinisation irashobora kandi kurinda amafi n'amasahani yo gushinga karungiyi. Inyama n'inyoni birasahura muri vinegere, inyanya paste n'ivangura ry'ibirungo iminota 30-60 mbere yo guteka, kandi amafi arashobora kuvomera soya cyangwa marinade yiteguye mugihe cyaka.
Umwijima hamwe na ibijumba
Bema n'ingurube y'umwijima nisoko nziza y'icyuma. Amabuye y'agaciro arakenewe mugushinga amaraso asanzwe, kimwe no gutwara ogisijeni mumubiri. Ariko, ikibabaje, ni ukubura kwicyuma kibaho kenshi. Icya mbere, tubona bito cyane hamwe nifunguro, naho icya kabiri, hafi 8% yicyuma byabonetse numubiri.
Kubwibyo, guhuza ibicuruzwa birimo ibyuma bigomba kwitabwaho bidasanzwe. Itezimbere Icyuma Cyuma Vitamine C ikubiye muri Citrus, imbuto, inyanya ninyanya. Hitamo kuri ibyo bicuruzwa ubereye amasahani uva mu mwijima, ariko inyanya n'ibirayi ni byo byoroshye kandi bigaragara.
Ishusho n'amata
Ibinure byamata birimo calcium nyinshi ishyigikira ubuzima bwamagufwa namenyo yacu. Izhar na we, akungahaye muri Magnesium - indi miserize y'ingenzi, mu bindi bitanga calcium isanzwe. Noneho, fata resept nkiyi: 5-6 Ibicetsi byumye bisudikurwa mubirahuri 2 byamata hanyuma ufate iyi mbaga nkibiryo byoroshye. Biryoshye kandi bifite ubuzima bwiza.
Urusenda rwiza hamwe namavuta yimboga
Vitamine A, ikubiyemo imboga z'umuhondo n'imbuto, ni ibinure, ni ukuvuga, byinjijwe imbere yabantu. Niyo mpamvu umutobe wa karori urasabwa gukoresha hamwe na cream ntoya; Ariko niba udafite umutobe, ikinyobwa nkicyo kizaba cyiza cyane. Hariho uburyo bwinshi bwo kubona kugirango bubone igipimo cya vitamine A: Kurugero, kumara karoti ku nkunga, ongeraho imizabibu nto hamwe n'ikiyiko cya cream. Cyangwa gukata mo uduce duto urusenda rwiza, kefu n'umuheto. Salade lisansi, isukari nimboga.
Amagi n'inyanya
Ibi ntabwo ari byiza kandi bishimishije: igitunguru hamwe ninyanya nimwe mubatanga selenium kumubiri. Amabuye y'agaciro ni ngombwa gukomeza ubuzima bw'imibonano mpuzabitsina, ku bagabo - cyane cyane, kubera ko hari ibimenyetso byerekana ko byatakaye kuri buri kintu cyatakaye.
Extales ya Selegium yose itunganijwe numubiri uhuza na Vitamine E, kandi bagomba kwemerwa icyarimwe. Amagi, imboga n'imboga z'imboga ni isoko nziza ya vitamine e, gukarika amagi yakubiswe kandi ashize amanga yongeraho ibiyigize. Tekereza gusa: Inyanya n'ibitunguru ntibishobora kuba mbere yo gukandagira, n'amagi bigomba gukorwa mu isafuriya itarenze imwe cyangwa ibiri. Kugabana cyane mu buryo burebure bwo gutunganya na Selenium, na vitamine E.
Ibihumyo hamwe na Arugula n'imbuto
Ibintu bya sulforafan bifite ingaruka nziza zingirakamaro: Kurwanya kanseri, antidiabetic na antibacterial. Ari muri keosit ahanini mu kabari, ariko mu buryo bunini - muri Arugula, bihenze kandi bidasanzwe kandi byihariye kuryoherwa. Urashobora kwikuramo ibirometero bye kandi icyarimwe ibikorwa byayo byingirakamaro bimaze inshuro 13 (!), Ongeraho kwibeshya mu bihumyo bya Jummy hamwe na cashew imbuto. Ibicuruzwa birimo Selenium, bikaba byateje imbere inshuro nyinshi kwinjiza sulforafan.
Turashimira inzu yo gusohora "eksi" kugirango dufashe mugutegura ibikoresho.