Mukati
Mukutanga kwekudonha iwe unofanirwa kutarisira kusimbisa immune system yemuviri kuti ugone kubata nemwaka wekutonhora nefuruwenza. Ndeapi matanho atinogona kutora kutsigira zvakasununguka muviri uye immune system?
Chaizvoizvo inoda kutarisisa pane kurovedza muviri uye hutano hwakanaka, hupfumi muvitamin, zvicherwa uye antioxidants.
Kana isu tikachengetawo kurara kwakanaka uye kudzikisira mamiriro ekushushikana, isu tichave takagadzirira mwaka unotonhora we100%. Asi chii chiripo kunze kwemichero nemiriwo?
1. Pickled zvigadzirwa
Paunenge uchifambisa shuga iri mumichero nemiriwo, inoshandurwa kuita lactic acid, iyo inogadzira mamiriro akanaka ekuvandudza mabhakitiriya anobatsira. Vanogara mumatumbo uye vanogadzirisa metabolism yemuviri. Zvikafu zvema pickled zvinosimbisawo immune system nekuti zvinobatsira kudzivirira utachiona. Mukuvirisa, kuwedzera kune akakosha mavhitamini C, zvakare akaumba A, E, K uye magnesium, calcium, phosphorus uye potassium.
Muchinyakare cuisines, pickled magaka uye kabichi zvinotora nzvimbo yakakosha. Asi yeuka kuti isu tinogona zvakare kushandisa kune iyi maitiro maapuro, mapeya, mazambiringa, radishes, beet kana maorivhi. Iwe unofanirwa kuedza uye kusiyanisa menyu yako. Mafeni eEastern flavour anogona kuzviita nendiro yakadai seAsia kimchi.
2. Zvigadzirwa zvemukaka
Zvigadzirwa zvemukaka zvinoshanda nenzira imwechete sezvakatsanangurwa pamusoro apa. Uye sezvikafu zvakabikwa, zvine lactic acid mabhakitiriya, ayo anokanganisa zvakanaka microflora yemudumbu, kuderedza zviratidzo zvekusagadzikana kwelactose uye kutsigira immune system.
Vanoti zvino kuti ura ndiyo uropi hwedu hwechipiri. Ichokwadi, nokuti maruva emukati akaenzana anokosha pakushanda kwakanaka kwehupenyu hwose. Zvigadzirwa zvakadai sekefir, yogurt kana ryazhenka, zviri pakati pezvakasikwa probiotics.
Iwe hauzive chekudya pakati pekudya? Yakanakisa uye inobatsira sarudzo ndeye yakasikwa yakaviriswa mukaka wakabikwa kana yogati, iyo isingangokuzorodza iwe chete, asi inovandudza metabolism uye kufambisa kunwisa kwezvinovaka muviri zvatinodya. Girazi rimwe chete rezvinwiwa izvi rinokwana kusangana zvinopfuura 20% zvezuva nezuva zvinodiwa kuti calcium isimbise mapfupa.
3. Hove
Pakurudziro yevanachiremba uye vezvekudya ndeyekuti iwe unofanirwa kudya hove kanenge kaviri pasvondo. Nehurombo, mumenyu yedu hove shoma shoma, kunyanya dzine mafuta emhando dzehove. Zvisikwa zvakadai semackerel, sardines, tuna, kunyange salmon uye herring, zvinopa zvinhu zvinodiwa kuti zvivake kudzivirira neunsaturated omega-3 fatty acids.
Vanewo vhitamini D inodiwa, iyo inofanirwa kutora, kunyanya mumatsutso uye munguva yechando kusimbisa masimba ezvirwere.
4. Nzungu
Icho chinhu chakanakisa sosi yeasaturated mafuta acids anodzora metabolism uye kudzivirira kuunganidzwa kwemafuta asingadiwe. Iyo ipfuma sosi yeZinc uye selenium. Izvo zvinodikanwa kuisamo mumamenyu ezuva nezuva akati wandei akasiyana mhando dzenzungu. Iwo akakwira macalorie, saka zvakakosha kuti usapfuure. Kunyangwe idiki diki yavo inoderedza kunzwa kwenzara. Ndosaka nzungu dzakakosha zvigadzirwa zvekudya kwekureruka uremu.
Zvizhinji nezve zvekuvhuvhu zvekudya tarisa muvhidhiyo pazasi:
