Zvikafu zvakanaka zvekubatsira Kusimudzira Kureba

Izvo zvikafu zvatinodya zvinogona kuve nemhando yekuve inobatsira kana kukuvadza kuhutano hwedu. Kushaikwa kwehurombo kunogona kukonzera hutano hwakasiyana siyana, kusanganisira kufutisa, chirwere chemoyo, uye Type 2 chirwere cheshuga. Zvichakadaro, kudya kwakakora kunogona kuita kuti unzwe kusimba, kuderedza njodzi yako pazvinhu zvehutano, pamwe nekubatsira kuchengetedza uye kudzora huremu hune hutano. Kana iwe uchida kukurudzira hupenyu hurefu, unofanirwa kupisa muviri wako nezvekudya zvakanaka. Munyaya inotevera, isu tichanyora dzinoverengeka zvikafu zvakanaka izvo zvinopedzisira zvichabatsira kusimudzira hupenyu hwakareba nekubatsira kusimudzira hutano hwakazara uye hutano.

 

Cruciferous Vegetables

 

Miriwo yeCruciferous ine kugona kwakasiyana-siyana kushandura mahormone edu, kukonzeresa detoxification system yemuviri, uye kutoderedza kukura kwemasero ane gomarara. Izvi zvinofanirwa kutsengwa zvakatsetseka kana kudyiwa zvakabvarurwa, zvakatemwa, zvine muto, kana kusanganiswa kuitira kuti vabudise zvivakwa zvavo zvinobatsira. Sulforaphane, inowanikwa mumiti yemuchinjikwa, yakawanikwa zvakare ichibatsira kuchengetedza iro remidziyo yeropa kubva kuzviputi izvo zvinogona kukonzera chirwere chemoyo. Cruciferous miriwo, senge kare, kabichi, zvinomera zveBrussels, cauliflower, uye broccoli ndiwo akati wandei ezvikafu zvakanyanya-zvine huturu pasi rese.

 

Saladi Greens

 

Raw mashizha mashizha ane mashoma pasi pemakoriori pound, ayo anovaita ivo chikafu chakakwana chekurema. Kudya mamwe masalad greens zvakare kwakabatana neiyo yakaderedzwa njodzi yekurova kwemoyo, sitiroko, chirwere cheshuga, uye akati wandei marudzi evanogona kubaya. Raw mashizha mashizha zvakare akapfuma mune yakakosha B-vitamini folate, pamwe lutein uye zeaxanthin, carotenoids inogona kubatsira kuchengetedza maziso. Fat-soluble phytochemicals, senge carotenoids, inowanikwa mune salad greens senge lettuce, sipinachi, kale, collard greens, uye mustard greens inewo antioxidant uye anti-immune mhedzisiro mumuviri.

 

Nuts

 

Nzou chikafu chakaderera-glycemic uye sosi huru yemafuta ane hutano, protein protein, fiber, antioxidants, phytosterols, uye zvicherwa, izvo zvinobatsirawo kudzikisa glycemic mutoro wechikafu chose, uchivaita chikamu chakakosha chekurwisa chirwere cheshuga. kudya. Pasinei neiyo caloric density yavo, kudya nzungu kunogona kubatsira kukurudzira uremu. Nzou dzinogonawo kuderedza cholesterol uye kubatsira kuderedza njodzi yechirwere chemoyo.

 

Mbeu

 

Mbeu, zvikuru senge nzungu, dzinopawo mafuta ane hutano, antioxidants, uye zvicherwa, zvisinei, izvi zvine mapuroteni akawanda uye zvakapfuma mukutsvaga zvicherwa. Chia, filakisi uye hemp mhodzi dzakapfuma mumafuta e omega-3. Chia, filakisi, uye sesame mhodzi zvakare dzakapfuma lignans kana mazamu-anorwisa kenza yemazamu-anorwisa phytoestrogens. Zvakare, sesame mhodzi dzakapfuma mune calcium uye vitamini E, uye dzungu mhodzi dzakapfuma zinc.

 

Zviyo

 

Mabheri ndiwo antioxidant-akapfuma michero ayo anogona kubatsira kusimudzira hutano hwemwoyo. Zvidzidzo zvekutsvagurudza apo vatori vechikamu vakadya sitirobhu kana bhuruu zuva nezuva kwemavhiki akati wandei zvakavandudzwa muropa, huwandu uye LDL cholesterol, uye kunyange zviratidzo zve oxidative kusagadzikana Berries zvakare ane anti-kenza zvinhu uye akaratidzirwa kubatsira kudzivirira kungwara kuderera kwakabatana nekukwegura.

 

mutamba

 

Iyo inonyanyo kuzivikanwa phytochemical mumapomegraneti, punicalagin, ine mutoro weinopfuura hafu yechibereko che antioxidant chiitiko. Mapomegranite phytochemicals ane anti-cancer, cardioprotective, uye uropi-hutano hutano. Mune kumwe kuongorora kwakaitwa, vakuru vakuru vainwa svutugadzike zuva nezuva kwemazuva makumi maviri nemasere vakaita zviri nani pakumburidzo yekuyeresa kana ichienzaniswa nevaya vakanwa chinwiwa che placebo.

 

Nyemba

 

Kudya bhinzi uye mamwe maumbo anokwanisa kubatsira kusimbisa shuga yeropa, kuderedza nzara yako, uye kudzivirira kubva kuchirwere chegomarara. Bhinzi chikafu chinorwisa-chirwere cheshuga chinogona kubatsira kusimudzira uremu nekuti chinodyarwa zvishoma, icho chinoderedza kuwedzera kweshuga yeropa mushure mekudya uye chinobatsira kudzivirira kuchiva kwechikafu nekusimudzira satiety. Kudya bhinzi uye mamwe malembwe kaviri pasvondo kwawanikwa kuchideredza njodzi yekenza yekoloni. Kudya bhinzi uye dzimwe nyemba, senge bhinzi dzvuku, nyemba nhema, nyuchi, mhango, uye chipenga chakapatsanurana, zvinopa kudzivirirwa kwakakomba kune mamwe makanzuru.

 

howa

 

Kudya mushwa nguva zhinji kunosanganisirwa nenjodzi yakaderedzwa yekenza yemazamu. Ichena uye Portobello howa anonyanya kubatsira kurwisa kenza yemazamu nekuti ane aromatase inhibitors kana maakisi anokanganisa kugadzirwa kweestrogen. Mushrooms yakaratidza kuve neanti-anti-immune mhedzisiro pamwe nekupa inovandudza immune immune basa, kudzivirira kukuvara kweDNA, kwakadzora kenza cell kukura, uye angiogeneis inhibition. Mahowa anofanira kugara achibikwa sezvo howa mushwa une inogona kurwisa makemikari inozivikanwa se agarineini inoderedzwa zvakanyanya nekubika.

 

Anyezi uye Garlic

 

Anyezi uye girazi zvinopa mwoyo uye immune system zvinobatsira pamwe nekupa anti-diabetes uye Anti-cancer maitiro. Izvi zvave zvakare zvakabatana nenjodzi yakaderera yegastric uye Prostate cancers. Anyezi uye girazi vanozivikanwa nekuda kwavo organosulfur complements iyo inobatsira kudzivirira kukura kwevanokanzura ne detoxifying carcinogens, kuderedza kenza cell kukura, uye kuvhara angiogeneis. Anyezi uye girazi zvakare zvine yakanyanya kuwanda kwehutano-inosimudzira flavonoid antioxidants, ayo ane anopesana nekuzvimba mhedzisiro inogona kubatsira kupa kenza kudzivirira.

 

madomasi

 

Madomasi ane hupfumi muzvakasiyana zvinovaka muviri, senge lycopene, vhitamini C uye E, beta-carotene, uye flavonol antioxidants. Lycopene inogona kubatsira kudzivirira kubva pagomarara reprostate, kukuvara kweganda reUV, uye? chirwere chemwoyo. Lycopene iri nani kunyura kana madomasi abikwa. Imwe kapu yemadomasi muto ine kanokwana kagumi kuwanda kweiyo lycopene semukombe wemadomasi mbishi, akachekwa. Zvakare ramba uchifunga kuti carotenoids, senge lycopene, inonyanya kunyudzwa kana ichiperekedzwa nemafuta ane hutano, saka nakirwa nemadomasi ako mune saradhi ine nzungu kana yekupfeka nzungu-kune zvimwe zvekudya zvinovaka muviri.

 

 

Izvo zvikafu zvatinodya zvinogona kuve nemhando yekuve inobatsira kana kukuvadza kuhutano hwedu. Kushaikwa kwehurombo kunogona kukonzera hutano hwakasiyana siyana, kusanganisira kufutisa, chirwere chemoyo, uye Type 2 chirwere cheshuga. Zvichakadaro, kudya kwakakora kunogona kuita kuti iwe unzwe uine simba, kuderedza njodzi yako nenyaya dzehutano, pamwe nekubatsira kuchengetedza uye kudzora huremu hune hutano. Kana iwe uchida kukurudzira hupenyu hurefu, unofanirwa kupisa muviri wako nezvekudya zvakanaka. Kudya kwakanaka kunogona kubatsira kubatsira kuderedza kuzvimba kwakabatana nezvakasiyana zvehutano hutano, kusanganisira kurwadziwa pamwe uye arthritis. Vanachiremba vehutano, vakadai se chiropractors, vanogona kupa zano rekudya uye mararamiro kubatsira kusimudzira hutano uye hutano. Munyaya inotevera, isu tichanyora dzinoverengeka zvikafu zvakanaka izvo zvinogona kupedzisira zvabatsira kukurudzira kureba. - Dr. Alex Jimenez DC, CCST Insight

 

 

 

Zesty Beet Juice

Kushumira: 1
Nguva ye Cook: 5-10 maminitsi

1 grapefruit, yakasvuurwa uye yakatemwa
1 apuro, yakashambidzwa uye yakatemwa
1 beet rose, uye mashizha kana uinazvo, akagezwa uye akachekwa
1-inch knob yeginger, yakashambidzwa, yakasvuurwa uye yakatemwa

Juisi zvese zvinosanganiswa neyemhando yepamusoro-muto. Zvakanakisisa zvinoshanda ipapo.

 

 

Kototi imwe chete inokupa iwe yako yega yega vhitamini A kudya

 

Ehe, kudya imwechete yakabikwa 80g (2 oz) karoti inokupa beta carotene yakakwana kuti muviri wako ubudise 1,480 micrograms (mcg) yevhitamini A (inodikanwa pakuvandudzwa kwesero reganda). Izvo zvinopfuura izvo zvinokurudzirwa kudya kwezuva nezuva kwevhitamini A muUnited States, inenge 900mcg. Zvakanakisisa kudya makarotsi akabikwa, sezvo izvi zvichinyorovesa maseru maseru zvichibvumira yakawanda beta carotene kuti inyurwe. Kuwedzera chikafu chine hutano mukudya kwako inzira huru yekuvandudza hutano hwako hwese.

 

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Chiyero cheruzivo rwedu chinogumira kuchiropractic, musculoskeletal, mishonga yemuviri, hutano, uye zvine hutano nyaya dzehutano uye / kana anoshanda mushonga zvinyorwa, misoro, uye hurukuro. Isu tinoshandisa zvinoshanda zvehutano & hutano zvirongwa kuti tibate uye titsigire kuchengetedza kwekukuvara kana kusagadzikana kweiyo musculoskeletal system. Zvatinotumira, misoro, misoro, zvidzidzo, uye ruzivo rwunovhara nyaya dzemakiriniki, nyaya, uye misoro inoenderana nekutsigira zvakanangana kana zvisina kunangana nzvimbo yedu yekuchipatara yekuita. zvidzidzo zvinotsigira zvinyorwa zvedu. Isu tinoitawo makopi ekutsigira ekutsvagisa zvidzidzo zviwanikwe kubhodhi uye kana kuruzhinji pakukumbira. Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr.Alex Jimenez kana kuti tibate pa 915-850-0900. Iye anopa (s) Anobvumidzwa muTexas * & New Mexico *

 

Yakanyorwa naDr. Alex Jimenez DC, CCST

 

References:

 

• Joel Fuhrman, MD. 10 Zvikafu Zvakanakisa Zvaungadya Kuti Urarame Nguva Yakareba uye Kuramba Uine Hutano Hutano Hutano, 6 June 2020, www.verywellhealth.com/best-foods-for-longevity-4005852.
• Dowden, Angela. OffeeKofi Chibereko uye Zvimwe Zvisingatendeseke Chokwadi Chikafu Zvechokwadi Maitiro eMSN, 4 June 2020, www.msn.com/en-us/foodanddrink/did-you-know/coffee-is-a-fruit-and-other-unbelievably-true-food-facts/ss-BB152Q5q?li=BBnb7Kz&ocid =mailsignout#image=24.