Maminers zvinhu zvemakemikari zvinodikanwa kuti uite basa remuviri wemunhu. Semuenzaniso, ivo vanodiwa pabasa remwoyo uye uropi, rekugadzirwa kwehimoni uye enzymes. Zvicherwa zvakakamurwa kuita zvikamu zviviri - macroelements (calcium, magnesium) uye microelements (Iron, iodine) - iyo huwandu hwenyika iwe unofanirwa kudya. Heino runyorwa rwezvigadzirwa zvinozoita kuti zvirimo zvezvinhu izvi zvinobatsira.
Nzungu uye mbeu
Iine muhuwandu hukuru mhangura, Selenium, magnesium, phesphorous, mangin uye zinc. Semuenzaniso, imwe yeBrazil Walnut ichafukidza iyo yese zuva nezuva yeSelena. Mufomu akasimba, ivo vanogona kushandiswa seyanobatsira snack, uye maalnut uye mafuta embeu anowedzerwa nyore nyore kuSofthie kana chidimbu musanganiswa nemichero nyowani.
Miriwo yemhuri yekurovererwa
Broccoli, Brussella uye Cauliflowers anopa grey orgism inofanirwa kuchengetedza basa reiyo menduru menduru, iyo nzira yekuparadza uye isina kuranga zvinhu zvine chepfu. Uye zvakare, iyi macroelegen inodiwa kune synthesis yeGlutatione - Antioxidant, iyo zvisikwa zvinozviburitsa. Vafambi vanoonekwa zvakare vanobvumidzwa masosi emaganium, potassium, manganese naCalcium.
Broccoli isingabatsiri chete, asiwo yakaderera-calorie miriwo
Mufananidzo: Pasina Kurege.com.
Chiropa (chikafu chidiki)
Iwo nhengo dzemukati dzakasanganiswa nepepa repamusoro pane zvemukati zvemaminerari. Semuenzaniso, chidimbu che (85 g) chiropa chiropa chinogutsa chido chezuva nezuva chemuviri mumhangura. Mukuwedzera, mune nhengo dzehurumende yakawanda yeZinc iron, protein uye mavitamini.
Mazai
Iyo inonzi yakasarudzika "multivitamini". Mumazai emazai akawanda simbi, phosphorus, zinc naSelenium, pamwe nevatambi, mafuta anobatsira, antioxidants nemapuroteni. Vanhu vazhinji havadye zai yolks nekuda kwe cholesterol yezvinyorwa, asi iri mavari mune hombe nhamba zvinhu zvavo zvinobatsira zvinopedzwa.
Yogurt uye Cheese
Zvigadzirwa zveDairy zvinozivikanwa seimwe yeanonyanya kukosha zvinyorwa zveCalcium, izvo zvakakosha kuti urambe uine hutano hwemapfupa uye masisitimu ekutya. Kuvapo kwechisikigo yogati yeYogurt uye chechizi muchikafu chichavapa muviri kwete chete necalcium chete, asi zvakare na potasium, phosphorous, zinc naSelenium.
Cocoa
Cocoa uye ayo anobva majista ane magnesium uye mhangura. Magnesium inodiwa nemuviri kuti uve nemutemo wekumanikidza kweropa, kutonga kweropa reropa, uye mhangura - yekukura kwayo uye kukura kwe erythrocytes uye kukwidziridzwa kwesimbi.
Chokoreti - Chigadzirwa chinonaka cheCocoa Bean Kugadzirisa
Mufananidzo: Pasina Kurege.com.
Avocado
Zvibereko zvine chirimwa chekizi chakazadzwa nemafuta anobatsira, fiber, mavitamini, pamwe nemagnesium, manganese, mhangura uye potasium. Potsium kushandiswa kunobatsira kune hutano hwemwoyo. Zvinotendwa kuti zvigadzirwa zvine zvemukati zvakakwirira zvezvinhu izvi zvinopa kuderera kwenjodzi yechirwere chemoyo.
Yagoda
STRAWBERRIES, Blueberries, Blackberry uye raspberries - zvinoratidzwa zvinyorwa zve potassium, magnesium uye manganese. Manganese anodiwa kune hutano hwekudzivirirwa nemusanganiswa nemusanganiswa, matanda anobatanidza uye chengetedza huwandu hwemabasa eMetabolic akabatanidzwa mukutsinhana kwesimba.
Sheet greens
Spinach, arugula, bats uye mamwe miriwo yemashizha anozokwira muviri, calcium, potassium, iron, manganese uye mhangura. Magirazi anopinda mune zvekudya anogona kuwedzerwa kuburikidza ne smoothie kana akasiyana salads.