1. პომიდორი
პომიდორი გულ-სისხლძარღვთა პრობლემებისგან გიცავთ. ასევე სასარგებლოა მკერდის კიბოს თავიდან ასარიდებლად, რადგან ანტიოქსიდანტს – ლიკოპინს შეიცავს. პომიდორი მდიდარია A, E, და C ვიტანიმებით და გიცავთ პანკრეასის კიბოსგან. ჯობს, ის უმად ან მოხარშული სახით მიირთვათ, ნაცვლად, მაგალითად, ტომატის სოუსისა.

2. ბროწეული
ბროწეულში შემავალი ნივთიერებები არტერიული კედლის სიმყარეს და სისხლის მიმოქცევას უწყობს ხელს. ასევე, მასში შემავალი ანტიოქსიდანტები ხელს უშლის ინფექციის განვითარებას, სპეციფიურად ალცჰაიმერის დაავადების დროს.

3. ბანანი
ბანანი პოტასიუმის წყაროა. პოტასიუმი მაკროელემენტია, რომელიც ნერვული სისტემის ფუნქციონირებას უზრუნველყოფს. ბანანი 450 მილიგრამ პოტასიუმს შეიცავს, რაც დღიური ნორმის 10%-ია. ასევე, ბანანი შეიცავს ბოჭკოს, რაც საჭიროა კუჭ-ნაწლავის ნორმალური ფუნქციონირებისთვის.

4. ხახვი
ხახვი პოლიფენოლსა და ფლავონოიდებს შეიცავს. ეს სტრესის შემცირებას და კიბოს რისკის შემცირებას უწყობს ხელს. ასევე, ხახვს აქვს თვისებები, რომელიც დიაბეტის და გულის დაავადებების საწინააღმდეგოდ მუშაობს. ხახვში შემავალი ნივთიერებები ორგანიზმში შაქრის შემცველობას არეგულირებს.

5. მარცვლეული
მარცვლეული კარგია დიეტის დროს, რადგან ბოჭკოსა და მკვებავი ელემენტების წყაროა. შეიცავს კალუმს, მაგნიუმს, პოტასიუმსა და პროტეინებს. ამცირებს გულის პრობელემების, დიაბეტის, ძუძუს კიბოს და სხვა დაავადებების რისკს. რეკომენდებულია კვირაში სამი ჭიქის ოდენობის მარცვლეულის მიღება.

6. თხილეული
ამცირებს დიაბეტისა და გულის პრობლემების რისკს. კაკალი ომეგა 3-ს შეიცავს, თხილი – არგინინს (ამცირებს წნევას), ნუში კი პოლიფენოლს (მნიშვნელოვანია ჯანმრთელი გულისა და ქოლესტერინის დაბალი დონის შენარჩუნებისთვის). თუმცა, თხილეულში ბევრი კალორიაცაა, ამიტომ მათი მიღება დიდი რაოდენობით არაა სასურველი.

7. შვრია
შვრიას გულის დაავადებებთან ბრძოლის განსაკუთრებული თვისებები აქვს. ის ასევე ამცირებს დიაბეტის რისკს.

8. ავოკადო
ავოკადო არაგაჯერებული ცხიმჟავების წყაროა. სალათთან ერთად მისი მიღება კაროტინოიდის შეთვისებას უწყობს ხელს, რაც, თავის მხრივ, გულისა და თვალის პრობლემების რისკის შემცირებას ეხმარება.

9. ბროკოლი
კვლევების მიხედვით, მათ, ვინც ბროკოლს კვირაში ერთხელ მაინც ჭამს, სიცოცხლისთვის საშიში დაავადებები ნაკლებად ემუქრება. სასურველია მისი ორთქზე მომზადება, რადგან ასე სულფორაფანისგან თავისუფდება, რომელიც, შესაძლოა, მავნებელი იყოს.

10. ბერძნული იოგურტი
იოგურტი კალციუმის და იმუნიტეტის გამაძლიერებელი ბაქტერიის შესანიშნავი წყაროა. ბერძნული იოგურტი დიდი რაოდენობით პროტეინებს შეიცავს.

11. ნიორი
ნიორი 70 აქტიურ ნივთიერებას შეიცავს, მათ შორის ალიცინს, რომელიც წნევის დარეგულირებას უწყობს ხელს. ნიორი გვიცავს კოლორექტალური კიბოსგან. ასევე, სასარგებლოა გაციების პრევენციისთვის.

12. ლეღვი
ლეღვში ორჯერ იმაზე მეტი პოტასიუმია, ვიდრე ერთ ბანანში. 6 ცალი ლეღვი არტერიული წნევის რეგულირებისთვის აუცილებელ მინერალს 891 მილიგრამის ოდენობით შეიცავს, რაც თქვენი დღიური საჭიროების 20%-ია. ლეღვი კალციუმის წყაროცაა.

13. კვერცხი
კვერცხის გული ასობით მკვებავ ელემენტს შეიცავს, რომელიც ადამიანისთვის აუცილებელია, თუმცა მზა სახით არ გვეძლევა. მათ შორისაა ქოლინი, რომელიც ამცირებს ძუძუს კიბოს რისკს და ანტიოქსიდანტების მეშვეობით, კატარაქტას პრევენციასაც ახდენს.

14. ვაშლი
ვაშლში შემავალი ნივთიერებები კარგია ფულტვის კიბოსა და დიაბეტის პრევენციისთვის. ვაშლი წონაში დაკლებასაც უწყობს ხელს.

15. უცხიმო რძე
კალციუმი, გარდა იმისა, რომ აუცილებელია ძვლებისათის, ზედმეტ ცხიმსაც ებრძვის. რძესთან ერთად D ვიტამინის მიღება კალციუმის შეთვისებას უწყობს ხელს.

16. ხამანწკები
ხამანწკები რკინასა და თუთიას შეიცავს. თუთია აუცილებელია ნაყოფის განვითარებითვის, რკინა კი სისხლში ჰემოგლობინის ნაწილია. რკინის ნაკლებობამ შეიძლება თავის ტკივილები და გამოფიტვა გამოიწვიოს. ერთი უმი ხამანწკა 3 მილიგრამ რკინას შეიცავს.

17. სოკო
სოკო ქოლესტერინის დონის დაწევას უწყობს ხელს, ასევე ანელებს სიმსივნისა და კიბოს უჯრედების ზრდას. სოკო ზრდის ინტერფერონს, რომელიც ჰეპატიტის ვირუსებს ებრძვის. დაბალკაროულობის გამო, სოკო კარგია დიეტისას.

18. ქათმის გულმკერდი
ქათმის გულმკერდში ცოტა კალორია და ბევრი პროტეინია. ის შეიცავს ფოსფორს, რომელიც აუცილებელია ჯანმრთელი კბილებისა და ძვლებისთვის. B3 ვიტამინი კი არტერიული წნევისთვის კონტროლისთვისაა კარგი.

19. ღვინო
ღვინოში შემავალი ანტიოქსიდანტები ქოლესტერინის მაღალი დონის შემცირებას უწყობს ხელს და კარგია გულის ფუნქციონირებისთვისაც. რესვერატროლი ხელს უშლის ცხიმოვანი უჯრედების ფენის წარმოქნას და არეგულირებს სისხლში შაქრის შემცველობას. სასურველია, კვირაში 1 ან 2 ჭიქა ღვინო დალიოთ.

20. გოგრა
გოგრა ბეტა კაროტინს შეიცავს, რომელიც თქვენ სხეულში რეტინოლად გადაიქცევა. რეტინოლი კანის ჯანმრთელობას არეგულირებს და სასიცოცხლოდ მნიშვნელოვანია მხედველობისა და იმუნური ფუნქციებისთვის.

21. ჩაი
მწვანე ჩაი შეიცავს ანტიოქსიდანტებს, რაც კიბოს განვითარებას ანელებს და სისხლის მიმოქცევას აუმჯობესებს. ასევე, ძალზედ მნშვნელოვან როლს თამაშობს წონის კლებასა და ღვიძლის ფუნქციონირების გაუმჯობესებაში. არანაკლებ სასარგებლოა შავი ჩაი (ზომიერი რაოდენობით), რომელიც ამცირებს ინფარქტისა და ფილტვების მოწევისგან დაზიანების შანსებს.

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