Bari mu fuskanta, babu wani abu da zai hana tsufa a 22, ko kuma da mun ƙaddamar da wannan dabarar a yanzu. Koyaya, ga waɗanda suke buƙatar taimako don kiyaye jikinku ƙarami, dacewa da lafiya fiye da yadda suke, hanya mafi kyau kuma mafi mahimmanci don farawa ita ce kallon abin da kuka saka a cikin bakinku. rage cin abinci anti-tsufa .
Don ragewa, kuma a wasu lokuta har ma da canza tsufa, kuna buƙatar baturi na ma'adanai, bitamin , enzymes, antioxidants da phytonutrients wanda jikin ku zai jiƙa a nan take. Waɗannan galibi ana samun su a cikin sabo, waɗanda ba a sarrafa su, galibi kayan abinci na tushen tsire-tsire waɗanda ke da ƙarfi kuma suna aiki cikin haɗin gwiwa tare da jikin ku - don haka abin da ke cikin hanjin ku da tsarin narkewa yana nunawa akan fuskarku da lafiyar ku. To ta yaya kuke ware mai kyau da mara kyau? Don sauƙaƙe shi, mun sanya masu launi kuma mun raba muku shi cikin bakan gizo na abinci, waɗanda suka fi girma a zahiri.
daya. NET
biyu. Orange
3. YELU
Hudu. GREEN
5. FARIN CIKI
6. KYAU/ RUWAN KWANA
7. BLUE/MULUNCI
8. KAYAN GIRKI
NET
Kankana: Wannan 'ya'yan itace na gida, mai sauƙin isa kuma mai araha abu ne mai daɗi yayin kiyaye fatar jikinku ƙuruciya a lokaci guda. Yana da kaddarorin toshe rana, kuma idan an sha sau ɗaya a rana yana yaƙi da tasirin hasken UV. Har ila yau, yana da isasshen adadin ruwa, don haka duk hydration yana tabbatar da cewa busassun layukan ba su samuwa ba.
Tumatir: Tumatir yana daya daga cikin mafi kyawun tushen lycopene da za a iya samu. Tumatir da aka dafa ya ƙunshi fiye da ɗanyen duk da haka, don haka yana da kyau a yi tururi ko dafa su kafin a haƙa, don samun sauƙin sha. Lycopene yana kare fata daga lalacewa ta hanyar gurɓataccen damuwa ko radicals kyauta.
Jan ruwan inabi: Muna da labari mai daɗi a gare ku, kuma cikakken dalili na halal don ku sami gilashin jan giya sau biyu ko uku a mako. Amma yana tafiya ba tare da faɗi cewa ba kwa buƙatar wuce gona da iri! Giya gabaɗaya tana ƙidaya azaman abinci, daidai? Jan giya ya ƙunshi antioxidants kuma yana da wadata a cikin resveratrol, wanda zai iya rage tsufa sosai. Hura!
Ruman: Yanzu waɗannan suna da yummy, kuma cikakkiyar hanya don fara ranar ku! Debra Jaliman, mataimakiyar farfesa a fannin ilimin fata a Makarantar Magunguna ta Dutsen Sinai da ke birnin New York, ta ce ruwan 'ya'yan itacen da ke cikin 'ya'yan rumman ya ƙunshi ellagic acid da punicalagin; na farko - wani fili na polyphenol wanda ke yaki da lalacewa daga free radical da na biyu, babban sinadirai wanda zai iya ƙara ƙarfin jikin ku zuwa kiyaye collagen . A wasu kalmomi, rumman tikitin ku ne don yin ƙarfi, mai laushi, fata mai laushi. Don iyakar fa'ida ko da yake, gwada cin tsaba gaba ɗaya ba kawai ruwan 'ya'yan itace ba.
Sauran abincin ja da za a haɗa a cikin abincin ku: barkono ja kararrawa, raspberries, apples, ja chilies (da gaske!) Da cranberries
Orange
Lemu: Wannan shine mafi bayyanannen abincin orange da yakamata ku tono (duh!). Suna kashe ƙishirwa, suna da ban mamaki tushen Vitamin C , kuma suna taimakawa wajen haɓaka rigakafi na fata don kiyaye kuraje, cututtuka da sauran matsaloli a bakin teku. Suna kuma samar da wannan abin al'ajabi don fata - collagen.
Karas: Menene ba za a so game da waɗannan ba? Likita da kaka tabbas sun san abin da suke magana akai. Babban abun ciki na bitamin A yana tabbatar da cewa an dawo da ƙwayoyin da suka lalace kuma sun sake farfadowa. Hakanan suna da fa'idodin anti-carcinogenic.
Dankali mai zaki: Abin da ba za a so game da wannan abin al'ajabi tuber? Ba wai kawai yana ɗaya daga cikin ƴan asalin tushen carbohydrates masu kyau ba, yana ɗaya daga cikin tubers waɗanda a zahiri ba su cutar da ku ba, kuma suna da ɗanɗano sosai. Dankali mai dadi an san su don kiyaye layi mai kyau da wrinkles a bay tun suna farfado da ciyar da sel daga ciki.
Saffron: Saffron ya ci gaba da zama kayan yaji mafi tsada a duniya, kuma tare da kyakkyawan dalili. Lokacin da aka haɗa shi dafa abinci, yana haɓaka abincin ku da abinci mai gina jiki. Crocin da crocetin, duka phytonutrients da ke cikin saffron, suna da tasirin anti-tumor da antioxidant. Suna kuma tasiri a kaikaice abubuwan da ke shafar DNA ɗin ku kamar lafiyar hankali, PMS da halayen abinci.
Sauran abincin orange don haɗawa a cikin abincin ku: Kabewa , gwanda da apricots.
YELU
Lemun tsami da lemun tsami: Wadannan 'ya'yan itatuwa citrus ba kawai suna ƙara zing zuwa rayuwa ba, suna kuma ɗaya daga cikin mafi girma tushen bitamin C. Yayin da sauran dabbobi masu shayarwa suna samar da Vitamin C a zahiri, mutane ba za su iya ba kuma dole ne su dogara ga waje. Wannan mahimmin sinadari mai mahimmanci yana da kyau ga DNA ɗinku kuma don kiyaye fatar ku tayi sulbi da ƙwalƙwalwa. Sha ruwan 'ya'yan itace don amfanin mafi girma, amma zest da fiber suna da ƙananan adadin Vitamin C kuma.
Turmeric: Kadan daga cikin haldi a cikin abincinku, ku kiyaye ku samari da haske. Indiyawa sun yi amfani da wannan kayan yaji mai ban mamaki tsawon ƙarni kuma suna cinye su a cikin kayan abinci da shirye-shirye. Don haka kun riga kun sami fa'ida anan. Yana yaki da lalacewar sel - lafiyar kwayar halitta abu ne mai mahimmanci na kula da fata da kula da matasa. Har ila yau yana yaki da cututtuka da matsalolin lafiya, yana da wadata a cikin curcumin pigment, wanda ke dakatar da cututtuka masu lalacewa.
Manukah Honey: Yanzu wannan ba rawaya ba ne, ya fi zinare-amber, amma ya dace da lissafin duk da haka. Duk da yake duk zumar da aka samar da ita ta dabi'a tana da kyau, zuman Manukah tana da ƙarfi musamman wajen farfado da fata saboda tana haɓaka samar da cytokine. Cytokines suna yaƙi da ƙwayoyin cuta, suna ba da kariya daga kamuwa da cuta da kiyaye cikin ku lafiya.
Ghee: Komawa dafa abinci tare da alamar ghee. Yana ba da kitse don kiyaye ƙasusuwanku daga tsufa (eh, samari ba kawai zurfin fata ba ne), kuma yana alfahari da babban wurin hayaki. Menene ma'anar wannan? Mahimmanci, yana jure yanayin zafi mai yawa yayin dafa abinci, kuma baya sakin guba a cikin abinci kamar sauran mai dafa abinci.
Abarba: Ga wani dalili don son wannan fi so na wurare masu zafi! Abarba yana da tarin manganese mai yawa wanda ke kunna prolidase, wani enzyme wanda ya ƙunshi proline. Proline yana haɓaka matakan collagen, lafiyar sel da elasticity.
Sauran abincin rawaya don haɗawa a cikin abincin ku: Masara, ayaba da barkono kararrawa rawaya
GREEN
Avocados: Ana buƙatar Omega 3 fatty acids don kiyaye cikin ku matasa da lafiya. Avocados na ɗaya daga cikin mafi kyawun tushen tushen shuka na wannan muhimmin sinadari mai gina jiki wanda ke kiyaye hanjin ku da ƙasusuwan ku lafiya. Bugu da ƙari, yana da sauƙi kuma ana iya amfani dashi don karin kumallo, abincin rana ko abincin dare.
Broccoli: Yanzu lafiyar hankali da tsufa suna da mahimmanci kamar takwarorinsa na zahiri. Abubuwan antioxidant na broccoli sananne ne, amma kuma yana ƙunshe da lutein, wanda ke taimaka muku adana sararin ƙwaƙwalwar ajiya da ƙarfin tunani sosai cikin shekarun faɗuwar rana.
Koren shayi: Don ƙarin dalilai fiye da ɗaya, yakamata ku sha aƙalla kofi ɗaya ko biyu na kore shayi rana daya. Jikin ku yana biyan haraji a cikin gubobi masu yawa ta rana kuma koren shayi shine cikakkiyar abin sha na detox godiya ga flavonoids. Wadannan suna kare kariya daga cututtuka, suna dawo da lafiyar kwayar halitta kuma suna sa ku zama matashi da dacewa.
Edamame: Kada ku bar wannan shigo da gabas daga rayuwar ku. Waken Edamame, idan aka sha shi a sigar halittarsa, yana da sinadarin phytoestrogens, wanda ke kara yawan sinadarin isrogen a cikin tsofaffin mata da kuma karfafa kasusuwa da lafiyar zuciya.
Sauran koren abinci don haɗawa a cikin abincin ku: Alayyahu, Peas, wake, kokwamba, coriander da zaitun
FARIN CIKI
Kwayoyin Sesame: Sabanin sanannun imani, ba duk abin da fari ba ne mara kyau! Da zarar ka duba bayan shinkafa, gari da sukari, akwai tarin fararen abinci don lafiya mai kyau. Bari mu fara da tsaba na sesame, wanda ke ba da matakan calcium, baƙin ƙarfe, magnesium da fiber - duk suna da mahimmanci ga lafiyar gaba ɗaya da tsufa.
Yoghurt: Probiotics sune mafi kyawun abincin rigakafin tsufa akwai, saboda kyawawan ƙwayoyin cuta waɗanda ke aiki ta hanyar lafiyar hanji, suna nuna fata da sauran jiki. Hakanan yana taimakawa jujjuya ƙwayoyin fata kuma shine abun ciye-ciye mai dacewa da kanta, kuma ana iya haɗa shi da abinci.
Madarakan shuka: Hemp, almond da sauran madarar goro ba kawai babban madadin sinadari na alli ba ne, su ma suna da wadataccen bitamin D, suna tabbatar da cewa ba a rasa wannan sinadari na musamman.
Sauran fararen abinci don haɗawa a cikin abincin ku: Tafarnuwa, radish da kwakwa
KYAU/ RUWAN KWANA
Oatmeal: Idan kun yi tunanin ba za a sami carbohydrates a cikin wannan jerin duka ba, kuna iya fara gode wa sammai. Oatmeal shine farkon farkon ranar, yana da mahimman abubuwan gina jiki na bitamin B, yana kiyaye matakan kuzarin ku kuma yana sa ku ji daɗi saboda yana sakin serotonin a cikin tsarin.
Kwayoyi da lentil: Almonds, cashews da walnuts sune babban tushen micronutrients. Suna rage cholesterol kuma suna da kaddarorin anti-mai kumburi. Phytosterols, furotin da fiber suna kiyaye jiki cikin siffar jirgin ruwa. Lentils abinci ne mafi girma tare da matakan furotin mai yawa da kuma phytochemicals don lafiya mai kyau.
Dark cakulan: Gwada kuma je neman nibs koko idan za ku iya, amma idan hakan ya yi yawa don rikewa, sami hannun ku akan cakulan mafi duhun da zaku iya samu. Wadannan suna da matakan flavanols masu yawa kuma suna kare kariya daga lalacewar rana, ɗaukar haskoki na UV da kuma haɓaka yanayin jini.
Namomin kaza: Ku ci nau'in namomin kaza - maɓalli, shiitake da kawa - don tushen halitta na selenium da bitamin D. Ka kiyaye haƙoranka da ƙasusuwan ka lafiya, tabbatar da cewa za ku kasance masu dacewa a matsayin fiddle da kyau.
Sauran abincin launin ruwan kasa don haɗawa a cikin abincin ku: Kwanan wata, kifi da kofi na halitta
BLUE/MULUNCI
Blueberries: 'Blueberries sun ƙunshi ƙarin maganin antioxidants fiye da kowane 'ya'yan itace,' in ji mashahurin masanin abinci mai gina jiki Lisa DeFazio. Kuma ta yi gaskiya. Ba wai kawai suna kare kariya daga cututtuka na damuwa da ƙazanta ba, suna kuma hana lalacewar tsarin kwayar halitta wanda zai iya haifar da asarar ƙarfi, layi mai kyau da wrinkles.
Acai Berries: Waɗannan sun ƙunshi kitse masu lafiyan zuciya, da kuma antioxidants. Suna hana fata da lahani na jiki da ke haifar da radicals. Har ila yau, suna sarrafa launin fata, kuraje da kuma sake cika danshi a cikin jiki da fata. Suna fitar da gubar tsufa daga jiki da sauri fiye da yadda zaku iya cewa 'Jack Robinson'!
Sauran abincin blue/purple don haɗawa a cikin abincin ku: Plum, beetroot da inabi
KAYAN GIRKI
Gwada waɗannan girke-girke don cin abinci na rigakafin tsufa Guacamole mai lafiya tsoma
Sinadaran:
2 cikakke avocados
1 tbsp sabo-sabo lemun tsami matsi
1 tbsp finely shredded da minced albasa
2 tbsp finely yankakken coriander ganye
wani tsunkule na baki barkono, grated
gishiri gishiri
Hanya:
Yanke naman avocado a yanka ba tare da tsaba ba, sannan a datse shi da kyau.
Sai ki zuba sauran sinadaran daya bayan daya ki gauraya sosai.
Mix idan kana son cakuda mai kyau sosai, in ba haka ba a bar shi da kyau.
Rufe da sanyi a cikin firiji.
Ku bauta wa da karas ko sandunan kokwamba.
Breakfast Berry-almond tasa
Sinadaran:
& frac12; kofin raspberries
& frac12; kofin blueberries
1 kofin yoghurt mai cikakken mai
& frac12; kofin almonds, yankakken
tsunkule na ƙasa kirfa
wani tsunkule na ƙasa cardamom
2ml cire vanilla
Hanya:
Ki dauko babban kwano ki zuba yoghurt a ciki.
Mix kayan yaji da tsantsar vanilla a cikin yoghurt.
Sannan a zuba raspberries da blueberries a hankali a hankali sau biyu ko sau uku.
Yayyafa almonds da karimci akan cakuda berry-yoghurt, kuma a sake motsawa.
Tono yayin sabo.
Karas-broccoli-mango salatin
Sinadaran:
2 kofuna waɗanda broccoli
1 mangwaro
1 karas
1 lemo
gishiri gishiri
Hanya:
Zuba broccoli kuma a yanka florets da kyau. Saka a cikin kwano.
A cikin kwano ɗaya, ƙara naman mangwaro ɗaya, cubed.
Yanke karas a cikin yanka sannan a motsa shi tare da broccoli da mango a hankali.
Ki zuba lemun tsami ki zuba gishiri ki kwaba shi, zaki iya zuba ganyen arugula, alayyahu ko ganyen latas idan kina so ki kara abinci mai gina jiki.
Jefa karas, mango, broccoli da hidima a dakin da zafin jiki, ko sanyi na minti 20 kafin yin hidima.
Gasasshen dankalin turawa tare da rumman
Sinadaran:
2 manyan dankalin turawa, mai tsayi mai tsayi
1 tbsp man zaitun
tsunkule na ƙasa baki barkono
gishiri gishiri
1 rumman tare da cire tsaba
2 tsp yoghurt
Ganyen mint yankakken yankakken
Hanya:
Preheat tanda zuwa 425 digiri F.
Yada dankali a kan takardar yin burodi da kuma yayyafa da man zaitun. Yayyafa gishiri da barkono.
Da zarar an baje ko'ina, sai a gasa na kusan rabin sa'a, har sai dankalin ya yi launin ruwan zinari kuma ya yi laushi.
Cire kuma a kwantar da shi kamar minti biyu ko uku.
Sannan a yayyafa yoghurt daidai gwargwado a kan yankan dankalin turawa guda hudu. Don bambance-bambancen daɗaɗa da ɗanɗano, zaku iya haɗa kwas ɗin tafarnuwa tare da yoghurt.
A hankali a zubar da 'ya'yan rumman daidai gwargwado a cikin yankan dankalin turawa.
Yi ado da ganyen mint kuma a yi hidima yayin da dankalin turawa har yanzu yana da dumi da ƙwanƙwasa. Hakanan zaka iya maye gurbin mint tare da thyme ko faski dangane da dandano na dandano.
