Munhu chikamu chinokosha chechisikigo, uye naizvozvo anoteerera mitemo yakafanana yebudiriro sechinhu chipi nechipi chipenyu. Nekutanga kwemwaka wechirimo, kwete chete nharaunda inovandudzwa, asi kugadziridzwa kwakakwana kwemuviri kunoitika. Mwero wemetabolism maitiro unowedzera, izvo zvinoda kuwedzera simba uye chikafu chekuvandudza sero. Micro-, macroelements uye mavhitaminzi anonyanya kuwanikwa kubva muchikafu, asi kunyangwe muchirimo hazvizove zvine rupo: miriwo nemichero inokohwewa mumatsutso inorasikirwa neakakosha matura ezvinovaka muchirimo. Izvi zvinokonzerwa nekuchengetedza kwenguva refu, kazhinji zvisiri izvo. Chibereko chega chega nemuriwo chinoda tembiricha yaro, uye inogona kusarudza nezvechiedza uye hunyoro. Muchiitiko apo muviri usingagamuchiri mavitamini akakwana kwenguva yakareba, inokura hypovitaminosis. Inowanzovhiringidzika ne beriberi - chirwere chakakomba chinokonzerwa nekusavapo kwakakwana kwevhithamini imwe kana kupfuura mumuviri. Kushaikwa kwezvinhu zvinobatsira zvichipesana nemashure ekumanikidzwa uye tembiricha inodonha munguva yechando-chirimo, mararamiro ekugara, uye acute kufema hutachiona hwehutachiona, inongove chikonzero chekuderera kwekudzivirira uye kuneta.
Vakadzi vane pamuviri uye vanoyamwisa, vakwegura uye vanhu vane zvirwere zvisingaperi, pamwe chete nevana, vanonyanya kunetseka kuva muridzi we "bouquet" yezvirwere zvechirimo. Vatambi nevashandi veruzivo vari panjodzi zvakare, sezvo kuita kwemuviri nenjere kunoda simba rakawanda.
Hypovitaminosis icharondedzera brittle misumari, kuneta, kutya kusina musoro, kubuda ropa, ganda rakaoma, rashes. Bvudzi rakasviba, ganda rakachenuruka, anemia, kukanganwa zvakare shamwari dzakatendeka dzekushaikwa kwevhitamini. Usamhanye kuzviongorora kana iwe uri muridzi we "anofara" wezviratidzo zviri pamusoro. Kubuda ropa, somuenzaniso, kunogona kuratidza kushayikwa kwezvimwe zvinovaka muviri mumuviri, asi zvinogonawo kuratidza chirwere cheperiodontal chiri kuuya. Stratification yezvipikiri zvakare mhedzisiro yehutachiona hwehutachiona hwembambo dzembambo, uye kwete hypovitaminosis chete.
Zvinotendwa zvisiri izvo kuti hazvina kukodzera kurwisa hypovitaminosis. Munguva yakaoma yechirimo kumunhu, zvinodikanwa kutsigira muviri zvakanyanya sezvinobvira uye kugadzira mamiriro ese ekugadzirira kusingarwadzi kwemwaka wezhizha. Mazano ari pasi apa achakubatsira iwe kuenzanisa kudya kwako, kuisa hutano hwako pamberi, uye kuona kuti ndeapi mapoka ezvekudya ekutarisa pachirimo ichi.
1. Usaedza kuvhara dambudziko uye kurwisa zviratidzo.
Ganda rakashata remaoko chiratidzo chinobva mumuviri pamusoro pechinetso mukati kana kunze kwezvinhu (mvura yakaoma, kushandiswa kwemakemikari emumba). Kunyange iyo inonyanya kudya kamu cream inongochinja kwenguva pfupi mamiriro acho, asi haizobvisi chikonzero. Teerera kune izwi rakanyarara remuviri, tsanangura zvikumbiro zvaro zvekubatsira uye uwane mhinduro.
2. Edza kupfumisa kudya kwako zvigadzirwa zvine zvishoma kugadzirisa: mupunga webrown, chingwa chekudya, mafuta emiriwo asina kucheneswa.
3. Mitsva yakasvibirira – dura rezvinhu zvinobatsira. Inobatsira kuwedzera zuva nezuva kune saladi, yemiriwo casseroles, omelettes. Nenzira, kukura herbs kumba kuri nyore kwazvo. Saka iwe unogona kushandisa eco-chigadzirwa chine huwandu hwekudya kukosha. Kana pasina nguva yekuita "bindu refurati", magidhi anogona kuomeswa muzhizha. Izvi zvichachengetedza akawanda evhithamini.
4. Iwe unogona kuomesa kwete magidhi chete, asiwo miriwo nemicherokuti wakamera muzhizha. Muchirimo, ivo vachauya zvakanaka. Saka zvinokwanisika kuchengetedza mabhenefiti avo echisikigo zvakanyanya sezvinobvira, uye kubika miriwo yakadaro nekukurumidza.
5. Nuts, mbeu, bran, uchi uye michero yakaomeswa, kusiyana nemichero mitsva, chengetedza zvinovaka muviri kwenguva yakareba. Ivo vakapfuma muvhitamini A, B mavitamini, carotene, mapuroteni, mafuta, makabhohaidhiretsi. Edza kuzvipa iwe pachako nezvikafu zvine hutano zvakadaro mazuva ese: zvinogutsa uye zvinonaka. Vanogonawo kuwedzerwa kune zviyo uye zvinotapira, zvichiita kuti ndiro dzive noutano uye dzive nemavara.
6. mbeu dzakamera – chikafu chinorarama uye chine utano. Vitamine E, C, boka B, makhahydrates, mapuroteni emiriwo, mafuta, fiber, minerals - iyi haisi rondedzero yakakwana yehupfumi hwavo. Iyo chromium uye lithium iri mumiti ine mhedzisiro inobatsira pane tsinga system. Potassium ichatarisira mamiriro emhasuru, kusanganisira mhasuru yemoyo. Fiber inovandudza kushanda kwegumbo rekudya uye inopa satiety. Kumera gorosi (kazhinji kupfuura mamwe), buckwheat, nhanga, flax, bhari, oats, chibage, nyemba, peas, soya, sesame. Uye zvino - zvose zvinoda zvekufungidzira. Mbeu dzakamera dzinogona kusanganiswa nehuchi, mazambiringa akaomeswa, nzungu (chisarudzo chezino rinotapira), inowedzerwa kumasaladhi, uye inodyiwa sechigadzirwa chakazvimirira.
7. Kugadziriswa kwechikafu kunoita basa rakakura. Iyo yakanyanya kuchengetedza iyo, iyo yakawanda mavhitamini inogona kuchengetedzwa (chikafu chakasvibira hachina kukwikwidza). Stewing, steaming, kubika muchoto ndizvo zvakanyanya kukoshesa pane fry. Multicookers, maviri boilers uye anomanikidza cooker anogona kuve anobatsira maturusi - semhedzisiro yekudzvanya kamwe chete kwebhatani, ivo vanozadzisa chero chikumbiro chekubika, vachichengetedza nguva.
8. Beverages inogona kunge isiri inonaka chete, asiwo inobatsira; uye muchirimo chinotonhora vachawedzerawo kudziya. Rosehip uye uchi chinwiwa, ginger uye green tea, chicory, echinacea tii nemimwe miriwo inosimbisa immune system, inobvisa kushushikana, kurwisa kuneta, inovandudza kugaya uye basa rematumbo. Zvinonyanya kukosha panguva yehutachiona hwehutachiona.
9. Kazhinji muchirimo, vakadzi vane chido che "kurasikirwa nemakirogiramu maviri" nezhizha nerubatsiro rwe. kudya kana, zvakatoipisisa, mapiritsi. Kumuviri, zvirambidzo zvekudya pakupera kwechando zvinokuvadza zvakanyanya. Panguva ino, kupfuura nakare kose, kutarisirwa kunofanira kutorwa kudya kwakanaka. Iyo nhamba inogona kuiswa mukurongeka mujimu, dziva rekushambira uye kuburikidza neiyo normalization yemararamiro.
10. Basa rekugara ndiro dambudziko remazuva ano. Zvisikwa zvaida kuti munhu agare achifamba, uye kuti asasungwa necheni pachigaro chehofisi. Kana zvisingaite kubuda kunze kwehofisi masikati, saka famba zvakanyanya sezvinobvira mushure mekupera kwemazuva ekushanda: panzvimbo yeelevator, tora masitepisi; kana basa riri pedyo nekumba, famba-famba; manheru zvichabatsirawo kuwana mhepo.
11. Hazvina mhosva kuti chitubu cheblues chinokukurira sei, usaramba uchifunga zviratidzo zvisingafadzi. Pedzerera iwe nezvinhu zvako zvaunofarira, zorora nevadikanwi, dzinga pfungwa dzakaipa, zvipire kune imwe hobby. Mafungiro epfungwa anoita zvishamiso! Iwe pachako hauzooni kuti kugara zvakanaka kunovandudza sei.
Iwe unogona kugadzirisa dambudziko re hypovitaminosis nekutora multivitamin complexes. Iyi nzira inokakavadzana, ichikonzera kukakavara kwakanyanya mumapoka ekurapa. Nyanzvi uye masayendisiti akakamurwa kuita misasa yakati wandei: vatsigiri vekutora mapiritsi "ane hutano", vanopikisa vane simba, uye avo vakatora nzvimbo isina kwavakarerekera: havaoni chakaipa nemavhitamini, asi havanyanyo kusimudzira. Nharo dzedivi rimwe nerimwe dzakasimba uye dzine musoro. Hapana kupokana kusinganyanyi kupisa ndiko kushandiswa kweprophylactic kwezvinodhaka kuitira kudzivirira hypovitaminosis.
Zviripachena, mavhitamini akasiyana mavhitamini. Iwo akasiyana mumavambo (synthetic kana zvisikwa), dosages, kuumbwa, mutengo, mafomu ekuyedza. Nokudaro, usati wasvika kune nyaya yekutenga zvivako zvakadaro, unofanirwa kuunganidza nekuongorora ruzivo. Hongu, uye ivo vanofanirwa kusarudzwa zvichienderana nemararamiro, mamiriro uye maitiro emunhu emuviri. Nheyo yekuti "munhu wese anonwa, uye ini ndinonwa" kana "shamwari yangu yakati aya mavhitamini akanaka kwazvo" haifanire kushanda pano.
Yeuka izvozvo zvokudya zvinovaka muviri inofanira kuva tsika gore rose, uye kwete chete munguva dzehurwere. Saka iwe unosiya mukana mudiki wekushomeka kwevhitamini kutora nhanho pane hutano hwakanaka! Zuva rakajeka uye simba kwauri!