Kubereka kunoenderana nezvinhu zvakawanda, sekudya kana mhando yekudya. Izvo zvakakosha kuti uzive madyiro nenzira ine hutano uye yakaenzana kana zvasvika pakuva nekubereka kwakakwana.
Kune akateedzana ezvikafu zvakapfuma mune zvakateedzana zvemuviri izvo zvinogona kubatsira kuve nepamuviri kana kubata. Kunze kwaizvozvo, zvakare hazvikuvadze kutanga kudya nenzira ine hutano inobatsira hutano.
Avocado
Zvinoenderana nedzimwe ongororo, mafuta acids aripo muavocado akakosha mukuvandudza kubereka kwevanhurume nevanhukadzi. Mafuta eavocado ane hutano hwakanaka kumuviri kunyangwe iwo ari macaloric chaizvo, saka unofanirwa kuenzanisa mashandisiro ayo.
Avena
Oatmeal chibage chakazove chine fashoni mumakore achangopfuura kuti ive yakakwana kana zvasvika pakuchengeta tambo. Kuva mupfumi muprotein uye faibha zvinokubatsira iwe kuchengeta huremu hwako pasina matambudziko. Nezve kubereka, kune zvakawanda zvakanaka sezvo oats ane hupfumi mumaminerari senge magnesium uye calcium uye mavitamini akadai saE.
chokoreti
Kana ikatorwa nenzira ine mwero, mashandisirwo ayo akakodzera kuitira kuti urume hunyanye kusvika paai. Izvi zvinokonzerwa nekuvapo muhuwandu hwakawanda hweicherwa senge zinc. Senge dai izvi zvisina kukwana, chokoreti inozivikanwa neayo aphrodisiac zvivakwa.
kiwi
Sezvo chiri chibereko chakapfuma mu fiber uye vhitamini C, chakanakira kusimudzira kubereka. Pamusoro peizvozvo, iri michero iyo iwe yaunofanirwa kutora nenzira yakajairwa nekuti inosimbisa immune immune uye inovandudza zvese chiitiko chekudya.
Salimoni
Salmoni ndechimwe chezvikafu zvine hutano saka haigone kushayikwa pane chako chezuva nezuva chikafu. Omega 3 fatty acids anobatsira kusimbisa dziviriro uye kugadzirisa hutano hwemazai uye urume.
tomaatti
Tomato ndechimwe chezvikafu zvine hutano zviripo uye nokudaro hazvigone kushayikwa pane chako chikafu. Iyo tomato inomira pamusoro pezvese kupa huwandu hwakanaka hweantioxidants kumuviri. Kunwa nyanya kunogona kukubatsira kunatsiridza kubereka kwako uye nekukupa mukana wakanaka wekubata pamuviri.
Pollo
Huku inomira pachena kuwanda kweprotein yainopa kumuviri. Pamusoro peizvi, yakafuma mune zvicherwa simbi ne calcium uye mu vitamini B3, zvine chekuita nebonde mahormone. Nyanzvi dzinopa zano kusarudza yehuku-yemahara huku sezvo iri noutano hwakanaka kupfuura yeindasitiri huku.
Walnuts
Walnuts akapfuma mune chicherwa senge selenium. Iyo yakanaka kana ichisimudzira kubereka kukuru nekuti inobatsira kuchengetedza mazai kubva mukuita kweanomira akasununguka radicals. Sezvimwe nezvimwe zvekudya zvinokurudzirwa senge avocado nesalmon, walnuts akapfuma mu omega-3 fatty acids. Aya mafuta akakwana kugadzirisa hunhu hwehurume.
Chia mhodzi
Mbeu dzeChia dzave kufarirwa kwazvo mumakore achangopfuura nekuda kwenhamba yakakura yezvivakwa uye zvinovaka muviri izvo zvinopa kumuviri. Mbeu dzeChia sosi yakanaka kwazvo ye omega 3 mafuta, zvakafanira kuti ovha rikure nenzira dzakanakisa. Vazhinji vanhu vanoidya nemukaka kana neyoga yogati.
Muchidimbu, kuva netsika dzakanaka kana zvasvika pakudya, Iyo kiyi kana zvasvika pakuwana mhedzisiro uye yakanaka mhedzisiro mukuita kwepamuviri. Izvi ndizvo zvimwe zvekudya izvo zvisingakwanise kushayikwa kubva pane zvaunodya kana iwe uchida kuve nemukana uri nani wekubata pamuviri.