Chikafu chehuropi

Uropi ndiyo inonyanya kukosha nhengo yemunhu. Iyo ine basa rekushanda kwakakodzera kwenhengo dzese uye masisitimu emuviri.

Inosanganisira mahemispheres maviri (kurudyi uye kuruboshwe), iyo cerebellum, uye hutsi hwehunde. Inomiririrwa nemasero emhando mbiri: cerebral grey maseru uye mauroni - maseru etsinga akachena.

Izvi zvinonakidza:

• Iko kumhanyisa kumhanyisa kwehuropi kwakapfuura kumhanya kweavhareji komputa.
• Pazera ramakore matatu, kune katatu kakapetwa maseru etsinga kupfuura evakuru. Nekufamba kwenguva, masero asina kushandiswa anofa. Uye vatatu chete kana mana muzana vanoramba vachishanda!
• Uropi hune nani kutenderera system. Kureba kwemidziyo yese yeuropi makiromita zviuru mazana masere negumi nematanhatu.
• Munguva yekumuka, huropi hunogadzira simba remagetsi rinogona kusimbisa girobhu shoma.
• Uropi hwemurume hunowedzera ne10% kupfuura hwemukadzi.

Mavhitaminzi uye zvicherwa zvakakosha kuuropi

Basa guru rehuropi - kugadzirisa matambudziko. Uku ndiko kuongorora kweruzivo rwese rwunouya. Uye kune ese masisitimu europi anoshanda mushe uye zvisina chaanopomerwa, anoda chikafu chakakosha chine mavhitamin nemamineral akadai se:

• Glucose. Chinhu chakakosha chekuona basa rine huropi ishuga. Inowanikwa mune zvekudya zvakaita semazambiringa akaomeswa, maapurikoti akaomeswa, huchi.
• vhitamini C. Muhuwandu hwakawanda, vhitamini C inowanikwa mumichero yemucitrus, nhema currants, chiJapan quince, bhero mhiripiri, uye gungwa buckthorn.
• simbi. Ichi ndicho chinhu chakanyanya kukosha chinodiwa nouropi hwedu. Huwandu hwayo hukuru mune zvekudya senge maapuro egirini, chiropa. Yakawanda yacho iri zvakare muzviyo uye nyemba.
• B B mavitamini. Iwo mavitamini B anodiwa zvakare kune zvakajairika mashandiro ehuropi hwedu. Dzinowanikwa muchiropa, chibage, mazai emazai, bhinzi, bran.
• karusiyamu. Huwandu hukuru hwe organic calcium, huri mune zvigadzirwa zvemukaka, chizi, uye mazai yolks.
• Lecithin. Seye antioxidant ine simba, lecithin zvakare inokanganisa mashandiro ehuropi. Iyo yakawanda muzvikafu zvakadai sehuku, soya, mazai, uye chiropa.
• Magnesium. Inodzivirira uropi kubva kunetseka. Inowanikwa mubuckwheat, mupunga, mashizha ane mashizha, bhinzi, uye zvakare chingwa chezviyo.
• Omega asidhi. Icho chikamu chehuropi uye neiyo membreni yemitsipa. Inowanikwa mune hove dzakakora (mackerel, salmon, tuna). Zvakare iripo mumarnuts, maorivhi, uye mafuta emiriwo.

Izvo zvakanyanya zvinobatsira zvigadzirwa zvehuropi

Walnuts. Deredza pasi maitiro ekukwegura. Kuvandudza kushanda kwehuropi. Inosanganisira yakawanda polyunsaturated acids. Vhitamini B1, B2, C, PP, carotene. Micronutrients - iron, ayodini, cobalt, magnesium, zinc, mhangura. Uye zvakare, iine juglone (yakakosha phytoncide chinhu).

Blueberries. Inonyanya kubatsira kubhururu bhuropi. Iyo inovandudza ndangariro, inobatsira kudzivirira chirwere chemwoyo.

Mazai ehuku. Mazai ndiwo manyuko eichi chinhu chakakosha chehuropi, senge lutein, iyo inoderedza njodzi yekurwara kwemoyo uye sitiroko. Inodzivirira thrombosis. Sekureva kwevanoona nezvekudya zvinovaka muviri kuBritish, kudya kusvika mazai maviri pazuva kwakanakira huropi.

Chocolate tsvuku. Ichi chigadzirwa chakakosha kukurudzira kwehuropi chiitiko. Inoita kuti masero ehuropi, anodzikamisa tsinga dzeropa, inobatanidzwa mukupa mweya weokisijeni kuuropi. Chokoreti inobatsira mukusagadzikana kwehuropi kunokonzerwa nekushaikwa kwekurara uye kuneta. Inobatsira kupora nekukurumidza mushure mekurohwa. Uye zvakare, ine phosphorus inopa chikafu huropi. Magnesium, inoitisa muyero wesero.

Karoti. Inodzivirira kuparadzwa kwemasero ehuropi, inononoka kukwegura.

Gungwa. Seaweed inobatsira kwazvo kune chigadzirwa chehuropi. Iine huwandu hwakawanda hwe ayodini. Uye sezvo kushomeka kwacho kuchizadzwa nekutsamwa, kushaya hope, kusagadzikana kwendangariro, uye kushushikana, kuiswa kwechigadzirwa ichi mune chikafu, kunotibvumidza kuti tichidzivise.

Mhando dzakasiyana dzehove. Hove iyo yakapfuma mumafuta acids omega-3, yakanaka kwazvo kune huropi.

Huku. Yakapfuma mumapuroteni, ndiyo sosiamuum uye b mavitamini.

Sipinachi. Sipinachi ine huwandu hwakawanda hwechikafu. Iyo inovimbika sosi ye antioxidants, mavitamini A, C, K, uye iron. Inodzivirira muviri kubva kuzvirwere senge sitiroko uye chirwere chemwoyo.

Mazano

Zvekuita, uropi hunoda hutano hwakanaka. Izvo zvinodiwa kubvisa kubva mukudya makemikari anokuvadza uye ekuchengetedza.

Chidzidzo ichi, icho chaisanganisira vadzidzi vanopfuura 1 000 000, chakaratidza zvinotevera. Vadzidzi vane maLunches asina kusanganisira evhenekeri ekugadzira, madhayi, uye zvinodzivirira, vakapasa iyo IQ bvunzo 14% zvirinani kupfuura vadzidzi vaishandisa zvinowedzera zvataurwa pamusoro.

Kunamatira kushanda nekuzorora, kudya kwakaringana uye chiitiko, kudzivirira kutyorwa, kuchengetedza hutano hwehuropi kwemakore mazhinji.

Mishonga yevanhu yekugadzirisa kwehuropi basa

Mazuva ese, pane isina chinhu mudumbu idya imwe Mandarin, matatu walnuts, uye dhizeti kapuni yemazambiringa akaomeswa. Mumaminitsi makumi maviri inwa girazi remukati tembiricha mvura. Uye mushure memimwe maminetsi gumi nemashanu, unogona kunakidzwa Kudya kwemangwanani. Kudya kwemangwanani kunofanirwa kuve kwakareruka uye kusine huwandu hwakawanda hwemafuta.

Mhedzisiro yacho inocherechedzwa muinenge mwedzi mitanhatu. Kuwedzera nhamba yezvigadzirwa, kana kuwanda kwekugamuchira - hazvibviri. Muchiitiko ichi, mugumisiro unogona kuva wakapesana!

Isu takaunganidza akakosha mapoinzi ezvekudya kwakaringana kwehuropi mune uyu mufananidzo uye tinotenda kana iwe ukagovana pikicha pasocial network kana blog, ine chinongedzo kune ino peji.