Mukati
Uri kusangana nekunzwa kwakanyanya kwekuneta here, kurara uye kurasikirwa kwesimba panguva yemasikati kana zvakatonyanya - chaipo mushure mekumuka? Iwe zvakajeka hauna simba. Kuti uzviwane, hazvidi zvachose kunwa nth mukombe wekofi kana kutsvaga rubatsiro rwezvinwiwa zvine simba. Zvakanyanya kuchenjera kugadzirisa dhayeti yako uye kubvisa kubva mairi chikafu chinobira simba uye simba, uye nekuwedzera izvo zvinozvipa.
Simba rehupenyu: kupi uye kupi?
Sechivanhu, muviri wemunhu unozadzwa nesimba kubva kumapuroteni, mafuta uye makabhohaidhiretsi anowanikwa muchikafu. Zvakanaka, munhu anofanira kutevedzera mazano evanovaka muviri maererano nehuwandu hwavo mumenyu yezuva nezuva. Ipapo achanzwa achishanda uye achifara zuva rose. Asi chinonetsa ndechekuti vanhu vemabasa akasiyana vanoda huwandu hwakasiyana hwesimba, uye kudyisa kuzere nekufutisa. Naizvozvo, kazhinji, iwe unogona kuzvibatsira pasina kuzvikuvadza iwe chete nekuunza zvigadzirwa zvesimba mukudya kwako.
Nei zvakaoma kuita usipo? Kumhanya-mhanya kwehupenyu hwazvino, chishuwo chekubudirira kwese kwese, pamwe nekuita zvekuita, semuenzaniso, kana uchishanyira nzvimbo yekurovedza muviri, zvinomutsa kugadzirwa kwehomoni, kusanganisira iyo inosangana neyakagadziriswa maitiro. Nekuda kweizvozvo, ekupedzisira ari kushanda pakazara, nepo huropi uye hunyanzvi system iri kuita nepainogona napo. Kungoti nekuti havagashi zvakakwana zvinovaka muviri zvinovandudza basa ravo. Uye pachinzvimbo chekunzwa kugutsikana uye chishuwo chekukunda nzvimbo dzakakwirira, vanongopa munhu chishuwo chekurara nekukurumidza sezvazvinogona.
Ndezvipi zvinhu zvinopfumisa muviri nesimba
- Complex makabhohaidhiretsi - ane glucose, isina iyo iyo uropi uye system yetsinga isingakwanise kushanda zvizere. Unogona kuzadza kushomeka kwemakabohydrate akaomesesa mumuviri nekudya zviyo, nyemba, chingwa chezviyo chakazara uye magidhi.
- Mapuroteni - haapi simba chete, asiwo kunzwa kwenguva refu kwekuzara, nekuda kwekuti munhu haazotakurwi nezvikafu. Uyezve, haasi ose anobatsira zvakaenzana. Kunobva mapuroteni anosanganisira nyama, zvigadzirwa zvehove, nyemba nenzungu.
- Magnesium. Sekureva kwenyanzvi yezvekudya kuUS Samantha Heller, "Iyi mineral inobatanidzwa mune zvinopfuura mazana matatu biochemical reactions mumuviri, kusanganisira maitiro ekushandura glucose kuita simba." Inowanikwa zvakanyanya munzungu dzakadai seamondi, hazelnuts, cashews, zviyo, uye hove, kunyanya halibut.
- Iron. Nhamba yemasero matsvuku eropa anotakura oxygen inobva pairi. Kushaikwa kwavo, iyo mumishonga inonzi "anemia", chaizvoizvo, inogona kuratidza kushayikwa kweokisijeni mumuviri uye, sechikonzero, kukurumidza kuneta. Unogona kuzadza kushaikwa kwesimbi yako nekuwedzera nyama, miriwo yemashizha egirinhi, michero, nzungu, uye zviyo pakudya kwako.
- Selenium yakasimba antioxidant, iyo nhanho iyo inokanganisa kwete chete simba rekupa, asi zvakare mweya wemunhu. Inowanikwa mune zvegungwa, nzungu, nyama uye zviyo.
- Omega-3 fatty acids ndeye antioxidants anowanikwa muhove.
- Cellulose. Kufanana nemapuroteni, inopa kunzwa kwekuzara uye zvakare inosimudzira mashuga eropa. Muriwo, michero uye zviyo zvakajairika kunobva fiber.
- Vitamin C. Iyo inorwisa antioxidant iyo inokurudzirawo kubatwa kwesimbi uye inowanikwa mumichero yecitrus, rose hips, black currants, nezvimwewo.
Top 13 simba zvigadzirwa
Nuts. Muchokwadi, chero ani achaita, asi vezvekudya vanokurudzira zvakasimba kushandisa walnuts uye maarmond munguva dzekuneta. Yokutanga ine mapuroteni, iron, zinc, potassium, uye yechipiri inewo vitamin E, pamwe ne omega-3 uye omega-6 fatty acids, iyo inovandudza kushanda kwehuropi.
Mvura. Munhu 70% mvura, zvinoreva kuti kurasikirwa kwemvura kunodzivirira hupenyu hwake. Zvakare, mvura inotora chikamu chinoshanda mune mazhinji maitiro anoitika mumuviri. Kazhinji munhu anovhiringidza kunzwa kwenyota nekunzwa nzara, kusangana nekuparara, anodya sangweji yakamirirwa kwenguva refu uye… haanzwe mhedzisiro yaanoda. Zvakare nekuti panguva iyoyo muviri wake waida girazi remvura inotonhorera.
Oatmeal inobva kune B mavhitaminzi, fiber, uye yakaoma makhahydrates. Inopa muviri simba uye inowedzera kuramba kwayo kushushikana. Iwe unogona kuwedzera mhedzisiro yekushandiswa kwayo nekuirunga ne yogurt. Izvi zvinotsanangurwa nechokwadi chokuti mapuroteni pamwe chete nemakrohydrates akaoma anopa kunzwa kwenguva refu kwekuzara.
Mabhanana - ane potasium, pane iro basa retsinga nemaseru maseru zvinoenderana. Nekuda kwekuti chinhu chekutsvaga hachigone kuunganidzwa mumuviri, nyanzvi dzezvehutano dzinokurudzira kudya mabhanana nguva dzose. Sezvineiwo, kaviri pazuva. Izvi zvinobatsira kuvandudza mashandiro ehurongwa hwemitsipa, kuva anoteerera uye akadzikama.
Herring. Icho chitubu che omega-3 fatty acids uye mapuroteni, ayo asingangopi simba chete, asi anewo anobatsira pakushanda kwemwoyo. Iwe unogona kuchitsiva nesaumoni, cod, hake uye mamwe marudzi ehove dzakaonda kana dzine mafuta ane mwero.
Nyemba. Iine mapuroteni, fiber, iron, vhitamini B, zingi, magnesium uye mhangura, nekuda kweiyo inozadza kushayikwa kwesimba, uye zvakare inojairira kukwira kweropa uye cholesterol mazinga.
Nyama yemombe. Pamusana pekuvapo kwesimbi, inowedzera inzwi remuviri, uye nekuda kwekuvapo kwevhitamini B, zinc uye creatine - matura ayo emasimba anokosha.
Zvokudya zvegungwa zvinopa mafuta acids, ayodini, zinc uye tyrosine. Iyo yekupedzisira inosimudzira kugadzirwa kwe norepinephrine, iyo hormone yakafanana neicho chiito cheadrenaline. Mukuwedzera, izvo zvine vhitamini B12, iyo inomutsa basa rehurongwa hwecortex.
Green tii. Iine caffeine - yakapusa uye inodhura inokurudzira, pamwe neL-Theanine - amino acid iyo inokanganisa kugona kwekuziva kwehuropi - ndangariro, kutarisisa, kuona, kufunga uye kufungidzira.
Mbeu dzenhanga. Ichi ndicho chitubu che magnesium, iyo kwete chete chiyero chesimba chinoenderana, asiwo simba uye kutsungirira kwemunhu. Zvinyorwa zvayo mumenyu yezuva nezuva zvinokubvumira kurwisana nezviratidzo zvekuora mwoyo, kuwedzera kuneta uye kutsamwa.
Huchi. Iine iron, potassium, phosphorus, calcium, magnesium, zinc, mhangura, B mavhitaminzi uye zvimwe zvinhu zvinobatsira zvinovandudza mashandiro ehurongwa hwetsinga uye zvinopa kuwedzera kwesimba uye simba.
Miti yakasvibira yemashizha. Iine mavitamini eboka B, C, magnesium uye iron.
Mazai ehuku ane vhitamini B uye mapuroteni.
Ndeipi imwe nzira iwe yaunogona kutsiva nekushaikwa kwesimba?
Kushaikwa kwekurara, kushushikana, kunwa doro uye kuputa zvinokanganisa simba remuviri. Panguva imwecheteyo, kurovedza muviri nguva dzose, kusiyanisa mvura, uye kudya kwakakodzera, kusanganisira kudya kwekuseni, zvine mhedzisiro inopesana.
Chinhu chikuru ndechekuti hapana nzvimbo yezvakakora uye yakanyanya-macalorie mairi, nekuti inoda kugadziriswa kwenguva refu, uko uropi nehurongwa hwemitsipa zvinotambura zvinoenderana. Uye zvakare, chikafu chakakwira mushuga, uku uchipa kuputika kwesimba, asi kwete kwenguva refu. Izvi zvinodaro nekuti shuga inobatsira mukuwedzera kugadzirwa kweadrenaline uye insulin, iyo inomira ipapo kana dura rayo rapera uye rinosiya kumashure kwakanyanya kunzwa kwekutsumwaira. Izvo zvinoenda nekofi uye zvinwiwa zvine kofi, kusanganisira zvinwiwa zvine simba.
Ehezve, kusingaperi kuneta uye kurasikirwa kwesimba ndiwo mhedzisiro mhedzisiro yekufambira mberi. Asi iwe unogona uye unofanirwa kurwa navo. Zvakare, zvishoma kwazvo zvinofanirwa kuitirwa izvi!
Usatya kuchinja! Tenda mune zvakanakisa! Uye iva noutano!