Chii chingava nani pane muto mutsva wemichero kana uine nyota. Muto wemuchero wakagadzirwa kumba unobvumidza iwe kusanganisa michero nemiriwo mugirazi rako zvinoenderana nekuravira kwako, asi nekuwedzera, zvine hutano uye zvakasikwa.
Kubatanidza bhizinesi nekunakidzwa, zvakakosha kuziva chikafu chiri mumichero yako nemiriwo yejusi.
ACE muto ndeimwe yeakanakisa muchero muto zvese zvekuravira uye zvemuviri. Inoreva majusi anobatanidza mavhitaminzi A, C uye E.
Ndeapi mabasa evhitamini yega yega mumuviri wako uye ndeapi maitiro avo kana asanganiswa mumuviri.
Mavhitaminzi muACE muto
Vitamin A kana provitamin A
Zvirimwa zvine provitamin A
vhitamini A inongowanikwa muzvokudya zvemhuka (chiropa, nyama, zvigadzirwa zvemukaka).
Kana zviri zvirimwa, zvine provitamin A (Beta carotene). Ivhitamini inoshandurwa nemuviri mumuviri kuita vhitamini A (1) mushure mekudya chikafu chakapfuma muprovitamin A.
Beta-carotene inowanikwa muhuwandu hwakanaka mumiti inotevera: karoti, turnip, gariki, parsley, dandelion, apricot, celery, lettuce, red cabbage, escarole, sipinashi ...
Basa revhitamini A
- Vitamin A ndiyo inovaka muviri inova hwaro hwekuumbwa kwematishu emuviri. Inobatanidzwawo mukuchengetedzwa kwepidermis. Inodzorera nyama yakakuvadzwa. Mukuwedzera, vitamini A inobvumira kuvandudzwa kwezvinyama zveganda uye kuporesa kwakanaka kweganda.
- Iyi vhitamini inoita basa rakakosha mukuumbwa kwemamwe mahomoni (progesterone semuenzaniso)
- Vitamin A inobatanidzwa mumabasa eziso
- Izvo zvinodiwa pakukura kwepfupa
- Icho chinhu chakakosha mukukura kwebronchi, matumbo
Vitamin A zvinodiwa
Kushaikwa kwevhitamini A kunozviratidza pakati pezvimwe zvinhu nekuderera kwekuona kwehusiku, kuoma kweganda, conjunctivitis, hypersensitivity kune hutachiona. Vakuru vanoda aya madosi ezuva nezuva evhitamini A:
- 2400 UI yevakadzi
- 3400 IU yevarume
vhitamini C
Zvirimwa zvine vitamini C
Vhitamini C kana ascorbic acid inobatanidzwa mune dzinenge dzese mabasa emuviri (2). Nekudaro, haigone kugadzirwa nemuviri. Iyi vitamini inowanikwa mumichero yakawanda nemiriwo.
Inotorwa mumuviri, inopinda muropa mushure mekugadzirwa kwayo. Rinobva raparadzirwa kunhengo dzese dzemuviri. Muviri hauchengete vhitamini C, iyo yakawandisa inobviswa kuburikidza weti nenzira ye oxalic acid. Pazasi pane zvinomera zvinotarisa zvakanyanya vhitamini C:
- Crucifers (cauliflower, Brussels cabbage, red cabbage, turnip ...)
- parsley itsva,
- Kiwi,
- Michero yeCitrus (orenji, clementine, ndimu)
- Black radish,
- Mhiripiri,
- Broccoli,
- L'acerola…
Basa revhitamini C
Vitamin C inoshandurwa mumuviri kuita antioxidant. Ascorbic acid inobatanidzwa muvanhu:
- Mukubatanidzwa kwema enzymes akasiyana uye mune akati wandei maitiro mumuviri
- In immune function kuchengetedza nhengo kubva kuzvirwere
- Mukuparadzwa kwemahara radicals nekuda kweiyo antioxidant chiito
- Mukudzivirira nekugadzirisa kwezvinyama zvemuviri nekuita kwemamwe mavhitaminzi
- Mukuvaka simba mumuviri
- Mukudzivirira kurwisana nekugadzirwa kwekenza masero uye kuparadzwa kwavo
- Mune antimicrobial uye antibacterial zviito mumuviri
Vitamin C zvinodiwa
Vitamin C zvinodiwa ndezvi:
- 100 mg / zuva kune vanhu vakuru
- 120 muvakadzi vane pamuviri
- 130 mumadzimai ari kuyamwisa
Kushaikwa kwevhitamini C kunokurudzira kuderera kwesimba remuviri wemuviri. Muviri unova gedhi rezvirwere uye mabhakitiriya. Kuwedzera kushaikwa kwevhitamini C kunotungamirira kune scurvy.
Kuverenga: Yedu yakanakisa detox muto
vhitamini E
Zvirimwa zvine vitamin E
Vitamin E muunganidzwa wemafuta anonyungudika mavhitamini mumvura (3). Hachipo mumuviri. Kuburikidza nechikafu chatinopedza tinopa muviri wedu dhamu yevhitamini E.
Iyi vhitamini inopinzwa mumatumbo nekuda kwekuvapo kwemafuta. Inoyambuka madziro emukati uye inoguma muchiropa. Inobva yanangidzirwa kuropa. Vitamin E ndeye antioxidant inowanikwa mu:
- Mbeu (sunflower, hazelnuts, almonds kusanganisira ganda.)
- Mafuta emiriwo (mafuta ezuva, mafuta omuorivhi, peanut mafuta, mafuta emichindwe, rapeseed, mafuta egorosi)
- Michero yemafuta (nzungu, avocados)
- Utachiona
- Vegetables (spinach)
Basa revhitamini E
- Vitamin E inoshanda synergistically nemamwe mavhitaminzi kudzivirira immune system
- Inobatanidzwa mukuchengetedza kwe polyunsaturated fatty acids
- Zvichida inobatanidzwa mukudzivirira nekudzivirira kubva kune zvirwere zvinopera. Inoita zvinopesana neoxidative phenomena mumuviri
- Iyi vhitamini inobatanidzwa mukugadzirisa kwemaitiro ekurwisa-kupisa
- Inodzivirira masero kubva kune oxidative kusagadzikana
Vitamin E zvinodiwa
Vitamin E inochengetwa mumhasuru uye mafuta tishu. Iwe haudi kudya kwezuva nezuva kwevhitamini E.
Kushaikwa kwevhitamini E kunotungamirira mukurasikirwa kwemamwe mafungiro, retinopathy pigmentosa (kusagadzikana kwemajini kunogadzira kukanganisa kwekuona, kusanganisira upofu), kusagadzikana kwekufamba.
Kuverenga: Pomegranate juice, nei uchifanira kuinwa kakawanda?
Zvakanakira zveACE juice
Kufarira kugadzira majisi emichero anosanganisa mavhitaminzi akasiyana A, C uye E ari pamatanho akati wandei (4):
- Zvokudya zviri mukudya zvakasiyana zvinoshanda zviri nani zvakasanganiswa nezvimwe zvinovaka muviri pane kana zvikadyiwa zvega
- Zvimwe zvinovaka muviri zviripo mune chimwe chikafu uye kwete mune chimwe, saka pane kuwirirana pakati pezvinovaka muviri paunodya michero yakasiyana nemiriwo kuburikidza nemuto.
Ndosaka nyanzvi dzichikurudzira kudya michero nemiriwo 5 dzakasiyana pazuva.
- Kusiyanisa michero nemiriwo kunobatsira iwe kudzivirira monotony.
- Iwe uchave uine hutano nekuti iwe unopa muviri wako akati wandei chikafu mugirazi rimwechete kuburikidza nemichero cocktails.
Kuverenga: beet juice, cocktail yemavhithamini
ACE muto mabikirwo
ACE muto inoreva cocktail yeorenji, karoti uye ndimu. Iyi ndiyo yekutanga vhezheni yeACE muto.
Asi sezvo iwe neni tichiziva kuti ndeapi michero nemiriwo ari mavhitaminzi A, C uye E, isu tichaita michero cocktails ine mavhitaminzi eACE emhando dziri nani dzejusi uye kuwanda kwekudya kunovaka muviri.
Yekutanga ACE recipe (karoti, orenji, ndimu)
Unofanira:
- 4 karoti
- 4 maranjisi
- 1 ndimu
Kugadzirira
- Geza uye uchenese makarotsi ako
- Geza maranjisi ako neremoni
- Isa yese mumushini wako
Kana muto wako wagadzirira, unogona kuwedzera ice cubes kana kuisa mufiriji.
Kukosha kwehutano
Beta carotene ine antioxidant chiito mumuviri kana ichibatana nevhitamini C, E
ACE muto nenzira yangu
Unofanira:
- 3 maapricots
- 4 clementines
- 1/2 gweta
Kugadzirira
- Geza nematombo maapricots ako, wobva waacheka
- Chenesa clementines yako
- Chenesa avocado yako, gomba
- Isa zvinhu zvose mu blender
- Smoothie yako yakagadzirira
Kukosha kwehutano
Muto wako une mavhitaminzi eACE uye nezvimwe.
mhedziso
ACE juice inokubvumira kuzadza nemavhitamini mugirazi. Kufanana nechero muto wemichero, zvinoita kuti zvive nyore kwauri kushandisa michero yakawanda nemiriwo zuva nezuva.
Rangarira kuti kunze kwekaroti, ndimu uye orenji, unogona kugadzira ACE musanganiswa wejusi iwe pachako, chinhu chikuru ndechekubatanidza aya mavhitamini akasiyana.
Isu takavhurika kune chero kupinza, zano mune mhinduro. Usakanganwa kufarira peji redu 🙂