Taura nenzira kwayo kuti hutano hwakanaka ndiwo maitiro kwete chete DNA uye zuva, asiwo zvinovaka muviri. Kusarudza zvigadzirwa zvakazara nemavhitamini, iwe unokurudzira basa renzvimbo immune system. Mune izvi zvinhu zvatinotaura nezve zvakati wandei zvekunaka zvekuti zvakakodzera kuwedzera kune inotevera runyorwa rwekutenga:
Citrus
Vanhu vazhinji vanokurumidza kukwezva vitamini c mushure mekutonhora. Izvi zvinodaro nekuti zvinobatsira kusimbisa immune system yako. Zvinotendwa kuti vhitamini C vanowedzera kugadzirwa kwejukocytes, ayo anotamba yakakosha basa mukurwisa hutachiona. Anenge ese maCitrus stems ane huwandu hukuru hwe vhitamini C. Sezvo muviri wako usiri kubereka uye hauchengete, iwe unoda vhitamini zuva nezuva kuti ugare uine hutano. Zuva rakakurudzirwa rinokurudzirwa kune vazhinji vakuru ndiro: 75 mg vakadzi, 90 mg kune varume. Kubva pane zvakasiyana siyana iwe unogona kuwedzera zvishoma huwandu hweiyi vitamin kune chero chikafu. Yakakurumbira Citrus michero inosanganisira:
grapefruit
Maorenji
Clementina
Mandarins
Mandimu
Limes
Grapefruit - imwe chete yemhando dzeCitrus
Mufananidzo: Pasina Kurege.com.
Tsvuku inotapira pepper
Kana iwe uchifunga kuti muCitrus michero yakawanda yezvese vhitamini c kubva pamichero yese kana miriwo, funga zvakare. Red inotapira pepper ine kanenge kanenge katatu times more vhitamini C (127 mg) kupfuura Florida Orange (45 mg). Iyo zvakare ndiyo yakapfuma ye beta carenene. Pamusoro pekusimbisa iyo Immune System, vitamini C inogona kukubatsira kuti urambe uine hutano hweganda. Beta-Carote, iyo muviri wako inoshanduka kuita vitamini a, inobatsira kuchengetedza hutano hweziso uye ganda.
Broccoli
Broccoli yakapfuma muVitamins a, c uye e, pamwe nefirimi uye mamwe maAsioxidants, ndeimwe yemiriwo inobatsira iyo inogona kuiswa mundiro. Kiyi yekuchengetedza iyo yekushandisa ndeyekuigadzira zvidiki sezvinobvira, uye zviri nani - kwete kubika zvachose. Zvidzidzo kubva kune zvakavimbika zvinyorwa zvakaratidza kuti kubikira kwevaviri ndiyo nzira yakanakisa yekuchengetedza zvimwe zvinovaka muviri.
Garlic
Garlic inogona kuwanikwa mune anenge ese kitchens munyika. Anondipa piranisi shoma uye yakakosha kune hutano hwako. Zvekutanga zvebudiriro zvakaziva kukosha kwayo mukurwisa hutachiona. Garlic inogona zvakare kuderedza kuomesa kweiyo arters, uye kune humbowo husina simba kuti hunobatsira kuderedza ropa reropa. Iyo immangosting zvivakwa zvegariki inoita kunge yakakonzerwa nekumusoro kwepamusoro kweiyo sarufa-ine makomputa, senge Allicin.
Tsangamidzi
Ginger ndechimwe chinhu chinoshandiswa kune vazhinji vanobatwa mushure mechirwere. Ginger inobatsira kuderedza kuzvimba, iyo inobatsira kuderedza pahuro marwadzo uye chirwere chinopukuta. Ginger zvakare inobatsira kubva kusvotara. Kunyangwe iyo ginger ichishandiswa mune akawanda anotapira messert, inochengetedza piruquancy muchimiro cheGingsersol, hama yecapsacin. Ginger anogona zvakare kuderedza kurwadziwa kusingaperi uye kunogona kunyange kuve nezvivakwa zve cholesterol mazinga.
Spinach
Spinach akapinda mune yedu runyorwa kwete chete nekuti yakapfuma mu vitamin Cvitamin uye yakawanda eAntioxidants uye beta-caro-carotence, iyo inogona kuwedzera kugona kweiyo mmune system yekuita nehutachiona. SaBroccoli, iyo sipinachi inonyanya kubatsira kana yakagadzirirwa zvishoma sezvinobvira kuti igone kuchengetedza zvinovaka muviri. Nekudaro, kubheka kuri nyore kunofambisa kusihwa kweVitamini A uye inokutendera kuti uburitse zvimwe zvinovaka muviri kubva kuxalic acid, anotarisira.
Iyo spinachi izere ne vitamini c
Mufananidzo: Pasina Kurege.com.
Yogurt
Tsvaga yogtts, pane iyo chinyorwa chakanyorwa "tsika uye zvinoshanda tsika", sechiGiriki yogati yeGreek. Tsika idzi dzinogona kukurudzira immune system yako, ichibatsira kurwisa chirwere. Edza kutenga arogs yakapusa, kwete iyo iyo yakarongedzwa uye ine shuga. Panzvimbo iyoyo, iwe unogona kutapira iyo yakapfava yogati ine michero ine hutano uye yakakotama nehuchi. Yoghurt inogona zvakare kuve yakanakisa sosi yeVitamin D, saka edza kusarudza brands yakafumiswa neiyi vhitamini. Vitamin D inobatsira kudzora immune system uye, sekutenda kwarinoita, inowedzera kuchengetedzwa kwechisikigo kwechigadzirwa chedu kubva kuzvirwere.