30 kacha mma mgbochi mkpali ngwaahịa

Mkpali Filiks ke idem bụ akụkụ nke dịghịzi omume. Mbufụt na-agwa gị banyere ọnya ma ọ bụ mmerụ: throbbing na ọkọ na-egosi na ndị dịghịzi usoro na-arụ ọrụ na mweghachi nke ike. Otú ọ dị, mgbe ụfọdụ, na usoro ọkọkpọhi akara. Ime mbufụt nwere ike na-enweghị nke na-ehi ụra, mụbara nchegbu etoju, mkpụrụ ndụ ihe nketa ma ọ bụ na-emerụ ngwaahịa ha nri. Ọ bụrụ na ị chọrọ iji weghachi kwesịrị ikwu ahụ gị, ị kwesịrị ị mara ihe ngwaahịa belata osisi ike nke mkpali Filiks. Ọtụtụ ndị na-enyere tufuo ngafe ibu ibu.

bilberry

Studies gosiri na eri tomato ụbọchị ọ bụla idiọk ebelata mbufụt. Ke adianade do, mkpụrụ-dabeere ọṅụṅụ aka neutralize mkpali na mmetụta nke ihe oriri ọgaranya abụba na carbohydrates. Olee otú nke a si mee? Ihe bụ na tomato nwere antioxidants na-emetụta mkpụrụ ndụ ihe nketa nke ọgụ na mbufụt. Ke adianade do, blueberries ọgaranya vitamin C na polyphenols.

oat-flakes

Rie nri ụtụtụ oatmeal ibelata nke mbufụt ma tufuo na na abụba. The oatmeal nwere bara uru carbohydrates na-eri nri gootu bacteria. Ndị a bacteria na-emepụta ọdụdụ asịd nke na-akwalite ọxịdashọn nke abụba mee ke idem.

ginger

Researchers na-ekwu bara uru Njirimara nke ginger maka ahụ ike na antioxidants, dị iche iche mgbochi mkpali, mgbochi nje na mmetụta. Ginger nkanka mkpụrụ ndụ ihe nketa na enzymes na-eme ka mbufụt. Dị ka akụkụ nke nnwale, oke na ọrịa ogbu ogbu na nkwonkwo na-anata ginger wepụ. Ootheca nkwonkwo na mbufụt ke anụmanụ mgbada n'usoro.

green tii

Nke a bụ oké ngwá ọrụ n'ihi na arọ ọnwụ. The uru nke green tii jikọtara catechins, antioxidants, lekwasị ke epupụta. Nke a ọṅụṅụ na-arụsi ọrụ na-alụ ọgụ mbufụt na-egbochi mmepe nke akpụkpọ etuto ahụ.

ọchịchịrị chocolate

Ozi ọma niile chocolate hụrụ! Adịbeghị anya ọmụmụ gosiri na antioxidants ugbu a na koko, gbochie ibu ibu na-ebelata ọbara sugar etoju. Ke adianade do, a chọpụtara na ụmụ nje tọghata chocolate mkpali mmiri bara uru n'ihi na obi na eriri afọ.

salmon

E nwere ụdị nke abụba, nke a ga-eji ihe ndị ọzọ. Ọ bụ ihe Omega-3. A mma abụba aghọwo ama mgbochi mkpali Njirimara. Ha kacha mma isi iyi bụ mmanu mmanu azu. Jiri nke salmon enwekwu larịị nke adiponectin, a hormone na enwekwu ike nke muscle isere ike si metabolism nke carbohydrates na ngwa ngwa.

paprika

Ede ede - nke a bụ ihe magburu onwe mgbochi mkpali ngwaahịa na nke a ọtụtụ vitamin C, beta-carotene na ndị ọzọ nri, dị iche iche free radicals. Beta-carotene bụ ọbụna ike imeri cancer na belata ohere na-emepe emepe ọrịa ndị dị ka ụkwara ume ọkụ na ọrịa ogbu ogbu na nkwonkwo.

turmeric

The turmeric nwere umi na nke nwere ike mgbochi mkpali na antioxidant mmetụta. Tinye sizinin na nri ha na-echebe ha cognitive ikike, na-ewusi ike nke na imeju na-obi, gbochie mbufụt na nkwonkwo na mgbu metụtara na ogbu na nkwonkwo.

biiti

Beets - ọ bụ isi iyi nke a dịgasị iche iche nke nri, dị ka nke ọma dị ka ihe pụrụ iche pigments, nke dị iche iche antioxidant mmetụta. The ojiji nke biiti ewusi metabolism, mma ọnọdụ na-agbanyụ mkpụrụ ndụ ihe nketa ndị na-eduga ìgwè abụba. Beetroot ebelata mbufụt na ahu na stabilizes ọbara mgbali.

brọkọlị

The brọkọlị nwere ọtụtụ bekee echebe megide mbufụt, nakwa dị ka vitamin K, nke na-enyere mma ahụ ọnọdụ. Dị na-echeta na i nwere ike na-eri nke ndu brọkọlị maka ndị na-adịghị anabata pollen!

nwa agwa

The nwa agwa nwere uru eriri, nke bara uru na-emetụta ndị bowel ọnọdụ. Na a obere akụkụ nke agwa bụkwa iri abụọ grams nke protein. Nke a bụ ihe ndị magburu onwe ngwaahịa ndị mmadụ na a nri ọgaranya antioxidants ma na-enyere belata ike nke oxidative na mkpali Filiks.

olive mmanụ

Olive mmanụ ike nke ikpughe na mkpali Filiks na-eweghachi nkwonkwo. Ngwaahịa a nwere mmetụta yiri ka ihe nke ibuprofen.

tomato

Tomato bụ ihe magburu onwe isi iyi nke lycopene, ihe antioxidant na echebe ụbụrụ na-enyere aka ịnagide ịda mbà n'obi. Lycopene a hụrụ na akpụkpọ, ka na-agbalị ka ha rie cherry tomato mgbe. Good na esie ya na tomato, lycopene, ọbụna ukwuu karịa na ọhụrụ na ha.

Semena chia

Ndị a osisi nwere ọtụtụ ahụ ike abụba, eriri, na-ezuru protein. Site na nke a Semena Chia akawanye ọbara sugar etoju, na-akpali arọ ọnwụ, ebelata agụụ na ọbụna inye aka ịnọgide na-enwe ọmụmụ etoju ke idem.

ọkwụrụ bekee

The ọkwụrụ bekee nwere bromelain, enzyme nwere a dị ike mgbochi mkpali mmetụta. Ọ na-ebelata ụkwara ume ọkụ mgbaàmà na-enyere aka na-agbake ngwa ngwa mgbe ọzụzụ.

akwụkwọ nri

Akwụkwọ nri siri ike na-emetụta ndị mkpali Filiks. Ọ bụ ọgaranya carotene na vitamin C, E na K, nke na-echebe ahụ. A ụdị vitamin E maara dị ka Alfa-tocopherol, na-echebe ahụ ike nke akwara.

dum grains

Brown osikapa, quinoa, millet na amaranth juputara eriri, nke na-enyere agbanyụ mkpụrụ ndụ ihe nketa na-eme ka mbufụt. The elu ọdịnaya nke B vitamin-aka ike ahụ ike.

àkwá

Àkwá ọgaranya vitamin D, nke ọ bụghị nanị na-eme ka ọkpụkpụ, ma na-enyere aka na-alụ ọgụ ịda mbà n'obi na oyi, na-ebelata ihe ize ndụ nke ụfọdụ ọrịa cancer ma na-ebelata osisi ike nke mkpali Filiks. Studies gosiri na e nwere njikọ dị n'etiti ala etoju nke a vitamin, na mbufụt.

garlic

Garlic na-enyere iji chebe ahu si oyi. Ọ nkanka na enzymes na-eme ka nje na malitere ịrịa ọrịa.

oysters

Ngwaahịa a nwere uru enzymes na-eme ihe dị ka antioxidants, deactivating free radicals na-emebi mkpụrụ ndụ.

Kamut

Nke a pụrụ iche na ngwaahịa, nke bụ a wheat osisi umu. Kamut bụ ọgaranya magnesium, potassium, ígwè, na jupụtara bara uru eriri.

yogot

Mmepe nke ọma microflora dị oké mkpa maka ezi ahụ ike, karịsịa mgbe ọ na-abịa na-emeso mkpali Filiks. Iji nyere aka nweta a yoghurt microflora nwere ike ọgaranya probiotics.

apụl

Apụl elu eriri ọdịnaya, nke mere na ha na-enyere eriri afọ na-arụ ọrụ kwesịrị ekwesị. Ke adianade do, apụl nwere pectin, nke na-nwere mmetụta dị mma n'ebe ahụ.

mkpụrụ

Na ọtụtụ mkpụrụ ọdụdụ asịd Omega-3 na vitamin E, nke dị iche antioxidant mmetụta.

mkpọ tuna

Dị ka ọmụmụ na tuna umu hụrụ nnọọ irè ọdụdụ asịd Omega-3. Họrọ ala-abụba mkpọ oriri na-agụnye gị nri.

rosemary

Nke a bụ ihe magburu onwe nnú, nke a ọtụtụ antioxidants. Tinye ya na ihe oriri dị ka mgbe o kwere omume.

ọkpụkpụ efere

Mgbe isi nri ọkpụkpụ na mmiri na-akawanye collagen na ndị ọzọ nri. Dị otú ahụ efere ọgaranya amino asịd na gelatin, nke na-eweghachi microflora.

aki oyibo mmanụ

Mmadụ ole na ole maara na nke a ngwaahịa nwere mgbochi mkpali Njirimara. Studies gosiri na aki oyibo mmanụ irè na-enyere aka na-alụ ọgụ iche iche ọrịa.

mmanụ aṅụ

Na mmanụ aṅụ dere ọtụtụ ihe bara uru enzymes na belata mgbaàmà nke mkpali oria.

miso tapawa

Nke a Japanese ngwaahịa nwere otutu probiotics, e wezụga, ọ si anagide mkpali Filiks.