Chikafu mushure mekuvhiyiwa

Chero kupindira kwekuvhiya kushushikana kwemuviri. Ndokusaka chikafu mushure mekuchifanirwa kunge chakasiyana uye chakaringana sezvinobvira uye chine huwandu hwakakwana hwehukafu hunodiwa kuti kukurumidza kupora. Uyezve, hazvisi zvakaoma kuinyora, nokuti zvizhinji zvezvigadzirwa zvinodiwa zvinogona kuwanikwa mukicheni yemudzimai wese weimba.

Nutrition mushure mekuvhiyiwa

Kune vazhinji vedu, chikafu chitubu chesimba uye simba rinodiwa kupedzisa basa redu rezuva nezuva, asi hapana chimwezve. Zvichakadaro, muchokwadi, chikafu chakajairika imba yekuchengetera mavitamini uye zvicherwa zvinogona kukanganisa muviri wedu, kusanganisira kukurudzira kurapa nekukurumidza kwemaronda mushure mekuvhiyiwa.

Izvi zvinoitika, sekutaura kwechiremba wemabhonzo uye munyori wezvinyorwa zvakawanda, Selena Parekh, "nekuda kwezviri mukati mawo ezvinhu akakosha ane anti-kupisa uye maronda ekuporesa zvivakwa. Nekudaro, nekuisanganisira izvi zvekudya mukudya kwako kwezuva nezuva, unogona kukurumidza kudzokera kuhupenyu hwakajairika mushure mekuvhiyiwa.".

Nekuda kwekuti kune akati wandei marudzi ekuvhiya, zvakakosha kutora menyu yezuva nezuva chete pamwe chete nachiremba aripo, nekuti iye chete ndiye anoziva marapirwo acho uye izvo zvakakodzera kutya.

General mitemo yekuronga chikafu

Kuti chirongwa chekudzoreredza chienderere mberi nekukurumidza, uye munhu wacho haatarisi matambudziko ese, akadai sekuzvimbirwa kana matambudziko ekugaya, munguva yekupedzisira inofanirwa:

1. 1 idya zvidimbu zvidimbu, asi kazhinji (ka5-6 pazuva);
2. 2 ipa zvido kune chikafu chizere kwete pane "zvakagadziriswa" izvo. Mune mamwe mazwi, pane orenji panzvimbo yejusi reorenji, mbatatisi dzakabikwa pachinzvimbo cheFrench fries, nezvimwe. Zvichida nekuti chikafu chakagadzirwa hachingorasikirwe nezvinhu zvavo zvinobatsira, asiwo chine mafuta akawanda, munyu, shuga uye nemhando dzose dzekuwedzera kuwedzera hupenyu hwavo chengetedzo. Pasina kutaura, ndeipi kukuvadza iyo yekupedzisira inogona kuunza kumutumbi wakaneta kare?
3. 3 rangarira nezve fiber. Izvi fuma kunonatsiridza kugaya uye kunoderedza kupatira. Inowanikwa muzviyo, zviyo, michero nemiriwo;
4. 4 sarudza chete chikafu chine mapuroteni ari nyore kugaya. Iine akakosha amino acids ayo anokurudzira kukurumidza ronda kupora uye kugadzirwazve kweganda. Unogona kuiwana munyama dzakaonda senge huku, turkey, kana nyama yenguruve yakasendamira, pamwe nehove uye hove.
5. 5 ipa chikafu chakasimba uchitsigira masobho mashedhi, semi-mvura zviyo uye muto;
6. 6 idya chete chikafu chitsva, uchidzivirira chikafu chakaomeswa kana chekakani kuti uwane zvakazara mazviri.

Izvo izvo muviri ungade mushure mekuvhiyiwa

Kune huwandu hwevhitamini nemaminerari ayo anogona kukubatsira kuti upore nekukurumidza. It:

• Vitamin C. Mushure mekuvhiya, matura ayo mumuviri anokurumidza kupera, nekuti panguva ino immune system inoedza kudzivirira kukura kwechero hosha uye kurwa nesimba rayo rese kurwisa utachiona hutachiona. Nekudaro, kugara uchidya zvekudya zvine vhitamini C kwete chete kunodzosera kudzivirirwa kwemuviri, asi zvakare kunotendera iyo kuti iwedzere kushingaira kuburitsa collagen, iyo inodikanwa pakuvandudzwa kweganda.
• Vitamini A. Inotora chikamu mukuumbwa kwezvinhu zvinobatanidza matishu, inosimudzira kumutsidzirwa kweganda.
• Zinc ndeyemamineral inosimudzira hutachiona uye inosimudzira ekutanga maronda ekurapa.
• Iron - Iyo inokonzeresa kuumbwa kwemasero matsvuku eropa uye huwandu hwakakwana hwehemoglobin muropa. Kushomeka kwayo kunotungamira mukushaya ropa, kana kupererwa neropa, nepo zvirimo muchikafu zvinotungamira kukurumidza kupora.
• Vitamin D - inotsigira kukura uye kukura kwemapfupa tishu.
• Vitamin E - inodzivirira maseru kubva kune chepfu, ine antioxidant zvivakwa.
• Vitamini K - inokonzeresa kugwamba kweropa.
• Folic acid - inotora chikamu mukuumbwa kwemasero matsvuku eropa. Muviri unonyanya kuida mushure mekuvhiya.
• Phosphorus - Varapi vanogona kuiraira mushure mekuvhiyiwa mudumbu kana itsvo. Muchiitiko chekupedzisira, semuenzaniso, munguva yekuvhiya, muviri uri kudzoreredza pfupa rakarasika semhedzisiro yekundikana kwetsvo, nepo ichishandisa yakawanda phosphorus kupfuura yakajairwa. Kuti udzivise matambudziko ane chekuita nekushaikwa kwayo, iwe unofanirwa kuwedzera huwandu hwezvikafu nezviri mukati maro mukudya kwako.

Zvepamusoro gumi nezviviri zvekudya zvekukurumidza kupora

Maarimondi anopa vitamini E uye yakakosha mamineral ekurapa nekukurumidza.

Nyemba ndedze simbi, panobva paumbwe masero matsvuku eropa.

Huku zamu iprotein sosi inokonzeresa kukura uye kukura kwemhasuru nyama, iyo inokuvara mushure mekuvhiyiwa uye inoda kudzoreredzwa.

Zvibereko zveCitrus zvinobva pavhitamini C, iyo inobatanidzwa mukugadzirwa kwecollagen uye kumutsiridzwa kweganda.

Sweet pepper inobva mavitamini A, C, E uye fibrin, ayo ari kushingairira mukuita kwekuvandudza kweganda.

Ginger - haina mavitamini uye zvicherwa chete, asiwo gingerol, iyo inobatsira kugadzirisa kuyerera kweropa uye metabolic maitiro, kusanganisira munzvimbo yakakuvadzwa yemuviri, nekuda kwekuti iko kurapa kweronda kuri kukurumidza.

Mvura - inochengetedza basa renhengo dzese uye masisitimu, inoderedza kunzwa kwekusvotwa uye kuneta, inoderedza dzungu, uyezve inobvisa chepfu kubva mumuviri, iyo inogadzirwa semhedzisiro yekuzvimba muronda mushure mekuvhiyiwa. Unogona kutsiva ne green tii, yakaomeswa michero compote, rosehip broths uye jelly. Zvichakadaro, huwandu hwemvura yakadhakwa pazuva hunofanirwa kutariswa nachiremba, zvichibva parudzi rwekushanda uye nekosi yacho.

Zvokudya zvegungwa - Ivo vakapfuma mu zinc, iyo inokanganisa kumhanya kwekupora kwemaronda.

Makarotsi manyuko evhitamini A, inova inokonzeresa kukura kwema epithelial maseru, inowedzera hutachiona, ine anti-kuzvimba uye ronda kupora zvivakwa.

Yogati ndiyo sosi yecalcium uye maprobiotic anovandudza mashandiro ehurongwa hwekudya.

Oatmeal - ine mavitamini eboka B, E, PP, pamwe nesimbi, potasium, zinc, calcium, sodium, phosphorus uye magnesium. Kuvonga kwavari, huwandu hweshuga yeropa hunowanikwa, basa rekudya rinogadzirisa, uye muviri pachawo unopora nekukurumidza. Zvichakadaro, mushure mekuvhiya, inofanirwa kudyiwa mune semi-mvura mamiriro.

Hove ndiko kunobva mapuroteni, mavitamini uye zvicherwa.

Kupindira kwekuvhiya kunogara kuri kuyedza kwemuviri. Uye zviri musimba redu kumubatsira kutsungirira nazvo uye kuwanazve simba rake nekukurumidza sezvazvinogona. Rangarira izvi, nyatso ronga chikafu chako, teerera kune zvinokurudzirwa nenyanzvi uye uve noutano!