Zvakanakisa Vezvirimwa Zvikafu
 

Izvi zvinoitika kuti kune hutano uye mufaro, munhu asingadya miriwo haadi zvakanyanya - kusanganisira mune zvekudya zvekudya, izvo zvinoumbwa zvinomutendera kuti azvipe mavitamini uye ma microelements anodikanwa muhuwandu hwakakodzera. Uyezve, mazhinji acho anogara ari pedyo. Kungori kuti havazi vese vanoziva kuti vane zvinhu zvinoshamisa kudaro.

 

Nei ivo?

Kuramba nyama, mukaka nemazai, munhu nekusaziva anozvinyima zvinhu zvitanhatu zvakakosha:

 
 
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Pasina mubvunzo kutaura, muviri wake wese unozotambura neizvi. Mushure mezvose, mapuroteni ndicho chinhu chekuvaka chinotsigira mhasuru, inobatsira kusimbisa hutachiona uye kugadzirisa mahormone. Kushomeka kwayo kunokanganisa kwete chete mamiriro ehutano, asiwo mamiriro eganda, vhudzi nezvipikiri. Iron chinhu chinokanganisa huwandu hwehemoglobin uye, semhedzisiro, kuramba kwechirwere nekushushikana.

Calcium hutano hwemazino, mapfupa nezvipikiri, uye zinc hutano hweganda nemvere, pamwe nechivimbiso chekudzivirira kwakasimba uye yakanaka metabolism. Vitamin B12 inobatanidzwa mumatanho akati wandei: hematopoiesis, kupatsanurwa kwemasero, kugadzirwa kweiyo myelin sheath yemitsipa yetsinga, isina izvo izvo zvinongoparadzwa, iyo synthesis yeamino acids, nezvimwewo Vitamin D haisi yekudzivirira chete marickets. , asiwo dziviriro kubva kuzvikosoro nekenza.

Ehe, ese iwo anowanikwa mune "vezvinomera" chikafu chikafu, asi dzimwe nguva mune zvidiki zvishoma Kuti uzvidzivirire mune ino kesi, pasina kutengesa zvaunotenda, unogona kungofunga zvakanyatsonaka nezve chikafu

Wepamusoro 10 Mapuroteni Zvikafu

  • , kana soya chizi. Iine anenge 8 g epuroteni kune ese 100 g yehuremu uye inokodzera kugadzirira marudzi ese edhishi, kusanganisira masaladi, stews uye cutlets. Iyo zvakare ine zinc, iron, calcium, omega-3 fatty acids uye vhitamini D.
  • Hummus inotonhora chickpea appetizer ine maorivhi, lemon muto nezvinonhuwira. Kunobva protein, fiber, mafuta ane hutano, calcium, iron, zinc, folate uye magnesium.
  • Seitan, kana "nyama yemiriwo". Iko kune 100 g yemapuroteni pa75 g yechigadzirwa. Mukuwedzera kune iyo, ine zinc, iron, mhangura uye zvimwe zvinhu zvekutsvaga, saka chikamu chezvimwe zvekudya, somuenzaniso,.
  • Nuts. Kudya hushoma nzungu zuva rega rega, unogona kuzadza muviri kwete chete neprotein, asiwo ne zinc, magnesium, omega-3 fatty acids, iron, folic acid, vitamini E.
  • (nzungu nzungu). 100 g yechigadzirwa ine 25 g yeprotein, pamwe neakawanda magnesium, potasium, mavitamini uye fiber.
  • Mbeu dzeSunflower, mbeu yesame, mbeu dzepoppy. Izvo zvine 18 - 25 g yeprotein yega yega 100 g yechigadzirwa, pamwe nesimbi, zinc, mhangura, magnesium, B mavitamini.
  • Taa unobva kune protein, soluble fiber, iron, B mavitamini uye folate.
  • Miti yakasvibira yemashizha - sipinashi, broccoli, beetroot uye kare. Izvo zvine protein, fiber, antioxidants, calcium, folic acid.
  • … Kune 100 g chete yeproteine ​​mu 2 g yemichero, zvisinei, ine zvimwe zvakawanda zvinobatsira - iron, calcium, magnesium, iodine, boron, mavitamini A, B, C, K, PP. Naizvozvo, inogara iine nzvimbo yakakosha mukudya kwevanodya nyama, kunyanya sezvo ichinyatso kuzadza kuravira kwemidziyo yakasiyana siyana.
  • Quinoa (quinoa) - kana chigadzirwa ichi chapinda pamusoro makumi maviri epasirese. Uye izvi hazvishamise. Iine 14 g yeprotein yega yega 100 g, pamwe ne iron, fiber, calcium, potasium, magnesium, zinc uye makabhohaidhiretsi.

Zvokudya zvepamusoro gumi nesimbi

  • Michero yakaomeswa. Mukuwedzera kune iron, zvine calcium, mhangura, magnesium, potasium, sodium, phosphorus, vitamini A, B, C.
  • … Iyo inewo antioxidants, folic acid, fiber uye mavitamini.
  • Pumpkin mhodzi - dzinoverengeka dzetsanga dzakadai dzine 5% yedosi yezuva nezuva yedare, pamwe ne zinc nezvimwe zvinoteedzera. Unogona kuzvishandisa panzvimbo pezvikafu zvishoma kana sechimwe chezvimwe ndiro. Iko kune fungidziro yekuti kusanganiswa neuchi kwakanyanya kubatsira.
  • Beet - zvine zvakawanda zvinovaka muviri, zvinosanganisira iron, calcium, folic acid, manganese, uye antioxidants. Zvinozivikanwa kuti vaRoma vekare vaishandisa bheeti kuporesa maronda, kubvisa fivha uye kuzvimbirwa, asi nhasi chakakosha pakurapa BP uye kudzikamisa kusimba.
  • Yese gorosi pasta (pasta, manoodles). Pakati pezvimwe zvinhu, ine potasium, magnesium, calcium uye yakawanda makabhohaidhiretsi, ayo anopfumisa muviri nesimba uye anopa anogara-kwenguva kunzwa kwekuzara.
  • Thyme. Spice ine inoshamisa lemon-peppery flavour iyo inogona kushandura akawanda madhishi, uye, mukubatana, yakanaka sosi simbi.
  • Bhurawuni rice chigadzirwa chakachinjika icho chinoshandiswa mune akawanda macuisine kutenderera pasirese. Iyo yakafuma mune iron uye faibha, saka inosimbisa zvakakwana uye inonatsa muviri, uye zvakare inobatsira kurwisa kuneta.
  • … Vanoti kana ukatanga zuva rako na oatmeal, unogona kukanganwa nezvekushomeka kwesimbi, kunyanya sezvo iine zvimwe zvinhu zvinobatsira, zvinosanganisira zinc, magnesium, phosphorus, mavitamini eboka B, E, PP.
  • Plum muto. Zvichida chimwe chezvinhu zvinonaka kwazvo zvesimbi. Uye zvakare, ine vhitamini C uye organic acids, saka zvinokurudzirwa kunwa kana uine anemia, kana kupererwa neropa.
  • matapiri. Ndiani angadai akafunga kuti pamusoro pe iron, fiber uye organic acids, ine vhitamini C, potasium, calcium, boron, manganese uye magnesium. Chokwadi, muhuwandu hushoma uye kazhinji kazhinji mune matsvuku machubhu, kunyanya mune yavo peel.
  • Chokoreti yakasviba. 100 g inosvika 35% yehuwandu hwezuva nezuva hwesimbi.

Wepamusoro 8 chikafu checalcium

  • Miti yakasvibira yemashizha miriwo inochengeterwa pfuma yezvinhu zvinovaka muviri.
  • Tofu
  • - chikafu chikuru uye chinonaka chekuwedzera kuti upedze kudya. Imwe nzungu nzara ine anosvika 175 mg yecalcium, pamwe nephosphorus, magnesium, potasium uye vhitamini E. Zvinokosha pakuneta, kushushikana, migraine uye kushaya hope.
  • Zviyo. Anenge ese zviyo zvakakwirira mu calcium uye vhitamini D.
  • Blackberry. 1 mawoko emabriji ane anosvika makumi mana mg yecalcium, pamwe ne potassium, magnesium, phosphorus, iron, manganese, mavitamini A, B, C, E, K, PP.
  • Maorenji. Muna 1 muchero - kusvika 50 mg calcium, pamwe nemagnesium, phosphorus, potasium, mavitamini A, B, C, PP.
  • … Uchitende kana kwete, 100 g yechigadzirwa chine chinenge 1000 mg yecalcium. Inogona kuwedzerwa kune ako aunoda madhishi, kusanganisira madhiri.
  • Mbesa. 100 g ine anosvika 160 mg ye calcium, zvichienderana nerudzi rwavo.

Wepamusoro gumi ezinc chikafu

  • Sipinachi.
  • … Kuporesa kwezvinhu zveichi chigadzirwa zvine mukurumbira, uye nechikonzero chakanaka. Iine huwandu hwakawanda hwezvinhu zvinovaka muviri, kusanganisira zinc, kuti iwe ugone kupinza zvakachengeteka mune yako yekudya kwezuva nezuva.
  • Nzungu, zvisinei, nekuda kwekushaya kwayo, mamwe marimu akakodzera.
  • Chokoreti yakasviba. Chimwe chezvinhu zvinotapira zvezinc uye mweya wakanaka. Izvo zvinongoitika nekuda kwehuwandu hweshuga yezvakanyorwa, iwe unofanirwa kuishandisa zvine mwero.
  • Brown rice
  • Howa, kunyanya boletus, boletus, chanterelles. Mukuwedzera kune zinc, iwo anewo manganese uye mhangura.
  • Currant, iyo zvakare ine vhitamini C muhuwandu hwakawanda.
  • Mbiriso yaBrewer neyevabiki inokonzera zinc nesimbi.
  • … Ine zinc, calcium, sodium, potasium, iron, zvese zvakakosha maamino acids, mavitamini A, B, C.
  • Hove uye hove. Ivo vanoonekwa seakanakisa manyuko ezinc, saka, vanachiremba havakurudziri kuvapa ivo kunyangwe kune vakaomarara vezvirimwa.

Yakanakisa Vitamin B12 Chikafu

Kunyangwe chokwadi chekuti kudiwa kwevhitamini B12 idiki (chete 3 mg pazuva), kushomeka kwayo kunotungamira mukukudziridza kwezvirwere zvakakomba zvehurongwa hwemwoyo. Uye zvakare, kushomeka kwayo kunokanganisa hutachiona, huropi uye chiropa basa. Vezvirimwa vanogona kuitora kubva kune soy chikafu, magedhi emiti, kusanganisira iyo misoro ye radishes kana karoti, girini hanyanisi, sipinashi, utachiona hwegorosi, uye zvekudya zvemukaka. Kune ivo chete vezvirimwa avo vakasiya danho rekupedzisira, vanachiremba vanokurudzira kutarisisa vhitamini zvivakwa nezviri mukati. Ichokwadi, ivo vanofanirwa kusarudzwa chete pamwe chete nachiremba.

Wepamusoro 5 Vitamin D Chikafu

  • Howa.
  • uye orenji muto.
  • Soybean mafuta.
  • Zvokudya zvemukaka. Kuwedzera vhitamini D, zvine calcium uye mapuroteni.
  • … Izvo zvinewo iron, manganese, zinc, mavitamini A, B, E.

Kupfupisa zvese zvataurwa pamusoro apa, ndoda kutarisa kuti kusungwa kweimwe vhitamini kana trace chinhu muchigadzirwa kunoenderana kwete nerudzi rwayo chete, asi uye nehunhu hwevhu rayakakura (kana iripo ), uye iwo mwero wekurapa kupisa. Kuvapo kwezvimwe zvinhu zvekuteedzera, izvo zvakakosha pakuzara kwavo kwakazara, kwakakoshawo. Semuenzaniso, kana zvasvika kune iron, iri nani kunyudzwa pamwe chete ne vitamini C.

 

Asi izvi zvakare zvine zvazvakanakira. Mushure mezvose, chero hupi hwekuporesa hunhu hunokosheswa kune izvi zvinhu, zvese zvinongobatsira chete kana zviine mwero kudya mumuviri. Muenzaniso unokatyamadza weiyi zinc, iyo muhuwandu hwakawanda, zvinosuwisa, inosimudzira kupatsanurwa kwemasero ekenza. Naizvozvo, zvinokwanisika uye zvakafanira kutarisa kumashure kune mazano uye mazano ezvehutano. Asi chisimbiso chakanakisa chekurongeka kwekudya kwakanyorwa kunofanirwa kuve hutano hwakanaka uye hwakanaka hupenyu!

Ive neshuwa yekuvatora uye ufare!

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