"Kwishima by'umwuka, ubuntu na plastike ..." - Sang umaze Vladimir vysotsky. Birababaje kubona ibitekerezo bya "biro bya Homo" mu bihe by'itumba bihuje n'ishusho ibabaje gusa: imvi zijimye munsi y'amaso, ibirego bijyanye no kubura ibitotsi no kubura siporo. Ifate mu ntoki kandi uhindure ibintu! Mbere ya byose, reka dutangire hamwe nifunguro:
Inyanja
Kubura acide ya omega-3 mu mubiri biganisha ku gukama no gukuramo uruhu, imibanire n'imisumari no gusya buhoro. Mugihe ubushyuhe busanzwe mumuhanda, turagira inama kenshi muri sal hari amafi yibinure - salmon, salmon yijimye, salring, nibindi - na caviari. Muri ibi bicuruzwa birimo vitamine D ihagije kugirango bikwiranye numunsi ukeneye. Vitamine, yizuba "ashinzwe amagufwa n'imbaraga za menyo, uruhu rwiza.
Ntukirengagiza amafi
Ifoto: Ibisobanuro.com.
Oatmeal
Ntugomba kwirengagiza ifunguro rya mugitondo ryoroshye kandi ryingirakamaro nka oatmeal. Iyi nkoni irimo zinc, ingenzi kugirango ukomeze ubuzima bwa sisitemu yo guhuza. Mubihe abantu benshi bazamutse kandi banduza abandi, kubera imirire ikwiye, ufite ibyago byo guteza imbere indwara. Y'izindi nyungu za oatmeal - fibre idahuye n'imiterere ya vino. Ibiti bitwikira inkuta z'igifu n'amara, icyarimwe bikatera imbaraga. Turagutera inama yo kubiteka kumata no kongeramo imbuto nini nimbuto kugirango ubone amafaranga yo kwishima muburyo bwo gufungura ifunguro ryiza kuva mugitondo.
Kiwi
Mu kurwanya virusi nazo zizafasha imbuto "zo mu mahanga. Mu gishushanyo cya Kiwi, garama 100 yibicuruzwa ikubiyemo garama 138 ya vitamine C! Gereranya na garama 38 kuri garama 100 zuburemere bwa mandarine - itandukaniro rikomeye, sibyo? Kugirango udasenya mumaso uburyohe busharira, burigihe reba kubwumuntu imbere mbere yo kugura: Bikwiye kuba byoroshye, ariko udafite ibibara byijimye kumpande. Niba kandi waraguze Kiwikura Kiwi, abiziritse mu gikapu cya pulasitike hamwe nigitoki cyeze, gipfunyika cyane hanyuma ukureho iminsi 1-2 ahantu hijimye - imbuto zizavamo.
Gura kiwi gusa
Ifoto: Ibisobanuro.com.
Orekhi
Iri tsinda ryibicuruzwa naryo ririmo Omega-3 ku bwinshi. Hitamo imbuto muburyohe, nibyiza kugura ntabwo bikaranze, kandi byumye - ibintu byingirakamaro bibikwa muri bo. Kurya 50-70 gr orekhov kumunsi nibyingenzi mubuzima bwimyororokere. Ubukonje bukabije buri gihe bushimangira umubiri, bikunze kugaragara mu guhindura imihango cyangwa uburwayi bwimihango kumunsi wiminsi yingenzi. Ongeraho imbuto zifasha indyo zifasha gushyigikira imbaraga zumubiri mugihe umaze amafaranga asigaye muri mikoro na macronutricuti.