"Mufaro wemweya, Nyasha nepurasitiki ..." - Sang kamwe vladimir vysotsky. Zvinonzwira tsitsi kuti maonero emazuva ano "Homo Hofisi" mune yechando-yechando nguva yakafanana chete mufananidzo unosiririsa: Grey kumeso, zvichemo nezvekushayikwa kwekurara uye kushaya kwekuda kutamba mitambo. Zvitore ruoko uye shandura mamiriro acho! Chekutanga pane zvese, ngatitangei nezvikafu:
Seafood
Kushaikwa kweOmega-3 mafuta acids mumuviri kunotungamira mukuoma uye kutarisa kweganda, kupfeka zvipikiri uye kugaya kunonoka. Munguva yacho kana tembiricha yekudziya mumugwagwa, tinopa zano kazhinji pane hove dzemafuta - salmon, pink salmon, herring, etc. - uye caviar. Zvakare mune izvi zvigadzirwa zvine yakakwana vitamin D kuti ienderane nekamuri yekuda kwemuviri. Iri "zuva" vhitamini rine basa remafupa uye meno simba, rine hutano ganda toni.
Usaregeredza hove
Mufananidzo: Pasina Kurege.com.
Oatmeal
Iwe haufanire kuregera kudya kwekuseni kwakadai uye kunobatsira kwekudya kwemangwanani kunge oatmeal. Iyi crummer ine zinc, yakakosha kuchengetedza hutano hweiyo imune system. Munguva iyo vanhu vazhinji vakakwira uye vatirapukira vamwe, nekuda kwekuvaka kwakakodzera, iwe une njodzi yekukudziridza chirwere ichi. Yezvimwe zvakanaka zveOatmeal - Coarse Fibers naViscous chimiro. Oatmeal inovandudza madziro emudumbu uye mumatumbo, panguva imwe chete inosimudzira kugaya. Isu tinokupa zano kuti ubirire pamukaka uye unowedzera michero nyowani uye madhiri kuti uwane mhosva yekufara mune fomu yekudya kwemangwanani kubva mangwanani.
Kiwi
Mukurwa nevashanduru zvichabatsirawo "mhiri kwemari". MuKiwi's Sketch, magiramu zana echigadzirwa chine 138 grams ye vitamini c! Enzanisa kubva pamakumi matatu emakiramu pamakumi mairi magiramu emamandarini mandarin - musiyano wakakosha, handiti? Kuti usapwanya kumeso kwako kubva pakuvira, gara uchiongorora kuibva kweFetist usati watenga: Inofanirwa kunge yakapfava, asi isina mavara akasviba pamativi. Uye kana iwe uchiri kutenga impam kiwi, pinda muhomwe yepurasitiki nebhegi remubhadharo, wakaputira uye bvisa mazuva 1-2 munzvimbo ine rima - michero ichaita.
Tenga chete Ripe Kiwi
Mufananidzo: Pasina Kurege.com.
Orekhi
Iri boka rezvigadzirwa rinewo Omega-3 muhuwandu hukuru. Sarudza nzungu pakuravira kwako, zviri nani kutenga kwete zvakakangwa, uye zvakaomeswa - zvimwe zvinhu zvinobatsira zvinochengetedzwa mavari. Idya 50-70 Gr Orekhove pazuva rakakosha kune hutano hwako kubereka. Kutonhora kwakapinza kunogara kusimbisa muviri, kunowanzo kuratidzwa mukuchinja kwekuenda kumwedzi kana kuriridzwa kune mazuva ekushora. Kuwedzera kweNuts kune chikafu kunobatsira kutsigira mauto emuviri kumutengesi kweiyo chiyero cheMicro uye macronutrients.