Chii chatingaite iye zvino kuchengetedza hutano hwakanaka uye pfungwa dzakajeka kwemakore anotevera? Tinogona kudya tichifunga uye kusanganisira mukudya kwedu kwezuva nezuva chikafu chine zvinhu zvinodikanwa pakushanda kwakajairika kwehuropi. 1) B mavhitaminzi Aya ndiwo mavhitamini makuru anodzora kushanda kwehuropi nekuyeuka. Iwo akakosha antioxidants, anotsigira kushanda kweiyo yese yepakati tsinga sisitimu, inodzivirira huropi kubva mukuremerwa uye kushushikana, inomutsa ndangariro uye vane basa rekugona kudzidza. Mavhitaminzi matatu makuru eboka iri: • Vitamin B6 (pyridoxine). Inotarisira kutorwa kweamino acids yakakosha kuuropi (tryptophan, cysteine, methionine) uye synthesis yeuroleptics (norepinephrine uye serotonin), iyo inofanirwa pakushanda kwehuropi. Kushaikwa kwevhitamini iyi mumuviri kunogona kukonzera kuderera kwenjere, ndangariro uye kusagadzikana kwepfungwa. Vitamin B6 inowanikwa mumakotapeya, sipinachi, mabhanana, uye mbatatisi dzeRusset. • Vitamin B9 (folate kana folic acid) inokanganisa kunakidzwa kweiyo central nervous system. Nezera, kukosha kwevhitamini iyi kumuviri kunowedzera zvakanyanya. Folic acid inobvumidza iwe kuchengetedza uye zvishoma kudzoreredza yenguva pfupi uye yenguva refu ndangariro uye kuwedzera kukurumidza kwekufunga. Vitamin B9 yakapfuma muasparagus, broccoli, mandimu, miriwo yemashizha egirinhi nebhinzi. • Vitamin B12 (cyanocobalamin). Kunzwa kwedu kugara zvakanaka kana dambudziko kunoenderana nekusangana kwevhitamini iyi mumuviri. Vhitamini B12 ndeye yakasikwa regi wekuita kwezuva nezuva: inobatsira muviri kuchinja pakati pekumuka nekurara. Zvinozivikanwa kuti panguva yekurara iyo ruzivo rwunotamiswa kubva kundangariro dzenguva pfupi kuenda kundangariro dzenguva refu. Iwe unogona kuwana vhitamini B12 kubva kune vhitamini-yakapfuma zviyo, mbiriso, uye gungwa. 2) vhitamini D Vitamin D inokanganisa hutano hwemapfupa uye immune, calcium kunwisa, kuita kwemitambo, uye kushanda kwehuropi. Iyo inobatsirawo mukudzivirira kweatherosclerosis, inochengetedza elasticity yemidziyo yeropa uye capillaries yeuropi, inodzivirira kukwegura kusati kwasvika uye kuchinja kwekuchinja. Zvidzidzo zvinoratidza kuti kushomeka kwakakosha kwevhitamini D kunowedzera kaviri njodzi yekuva nezvirwere zvine chekuita nehuropi. Vhitamini D inonziwo "vhitamini yezuva" uye inogadzirwa mumuviri kana yakavhenekwa nezuva. Edza kuva muzuva kanenge 2-3 pavhiki. Vitamin D inowanikwa mune zvigadzirwa zvemukaka uye howa dzakaomeswa nezuva. 3) Omega-3 fatty acids Omega-3 fatty acids, iyo inonziwo "mafuta ane utano", haisi kugadzirwa nemuviri uye inogona kuwanikwa chete kubva muzvokudya. Isu tinovada ivo kune yakajairika budiriro uye kushanda nesimba kwehuropi, vascular, immune uye kubereka masisitimu, pamwe chete nemamiriro akanaka eganda, bvudzi uye misumari. Omega-3 fatty acids inowanikwa mumarnuts, mbeu (flax uye chia), uye mafuta emiriwo (muorivhi uye flaxseed). Muzviitiko zvakawanda, dementia uye chirwere cheAlzheimer chinogona kudzivirirwa uye kudzikiswa. Zvokudya zvakakodzera ndicho chinhu chinokosha pakurarama kwenguva refu. Kunobva: myvega.com Dudziro: Lakshmi
2022-11-11