Wepamusoro gumi zvekudya zvine vhitamini B10 (choline)

Choline kana vhitamini B4 - chinhu chinogona kuburitsa mumuviri. Choline inoderedza huwandu hwecholesterol muropa, inosimbisa maseru uye inoshanda seyakanaka antidepressant. Mukana mukuru wevitamin B4 yemuviri ndeyekuti unopa kudzivirira kweye nyuchi. Ichi chivakwa chinogadza zita, nekuti muchiGiriki choline inoshandurwa se "bile".

Zvinodikanwa zvezuva nezuva zve choline zvinosiyana nezera. Kupfuura vanhu vakuru, zvakanyanya kukosha B4 kumuviri wake. Kana vana vachangozvarwa paavhareji tembiricha yezuva nezuva ingangoita 70 mg, vanhu vanopfuura makore gumi nemasere ekuberekwa vanoda 18 mg yecholine pazuva. Uye vakadzi vane nhumbu vanoda zvinosvika 500 mg yevhitamini.

Vanhu vanofarira mararamiro ane hutano uye kudya kwakaringana, iwe unoziva kuti chikafu chine choline iamburenzi yekuchengetedza chimiro chakanaka. Izvo zvine carnitineiyo inotungamira kune yakasarudzika metabolism yemafuta, nekudaro inoderedza huremu.

Izvo zvichiri kudikanwa vhitamini B4:

• inomhanyisa kuvandudzwa kwetishu kwechiropa mushure mekukanganiswa nedoro uye zvinodhaka
• inosimbisa tsandanyama yemoyo
• hunhu hwakanaka pahunhu hwetsinga uye hunotakura hutachiona hwekuchengetedza chirwere Alzheimer's
• normalizes shuga yeropa uye inobatsira kudzora insulin mune chirwere cheshuga
• inosimudzira hutano hweprostate uye inokurudzira chirume motility
• inovandudza ndangariro-pfupi

ZVESE NEZVOKUDYA

Wepamusoro gumi chikafu chakapfuma muvhitamini B10

Zvokudya zvakapfuma muvhitamini B4, kwete zvishoma. Isu takakuunganidzira iwe epamusoro gumi zvigadzirwa zvine yakakwira zvemukati zvecholine.

1. Yai yolk

Iyo hombe huwandu hwe choline iri mune yakasvibira zai yolk - inenge 683 mg. Hazvishamise kuti sekuru nasekuru vedu vaidzidzira kudya mazai mbishi padumbu risina chinhu. Zvese zvinhu zveichi chigadzirwa zvinogayirwa nemuviri wemunhu kuti ufare. Nyanzvi zhinji dzezvehutano dzinokurudzira zai mbishi yezai mukudzivirira kwezvirwere zvemuviri, nekuti mune chigadzirwa pamwe ne choline inosanganisira huwandu hwemaminerari macomputer anopa ekudzivirira uye ekuvandudza mabasa emuviri.

Iko kukosha kwesimba kweiyo yolk yezai rakasvibira kwakanyanya kukwirira, saka avo vanofarira kuremerwa, zvinokurudzirwa kutora chigadzirwa muhafu yekutanga yezuva. Inofanirwa kuve yekutarisisa kune mhando yechigadzirwa. Sezvo iyo yolk inodyiwa mune yayo mbishi fomu, zviri nani kuti usaendese mazai kuchitoro uye pre-sarudza mupi, iyo mhando yechigadzirwa icho iwe chauri chokwadi. Kuti uwane zvakakwana kune huwandu hwemuviri we choline, iwe unofanirwa kudya imwe mbishi zai yolk pazuva.

2. Chiropa chemombe

Mukushongedzwa, chiropa chemombe chakarukwa chine choline yakawanda - yakawanda se426 mg. YeChigadzirwa ine zvachose yakasarudzika vhitamin-mineral yakaoma, iyo inosanganisira yakakosha kune hutano hwevanhu zvinhu. Nekushanda chaiko kwemuviri munhu mukuru anofanirwa kudya magiramu 250-400 echiropa pasvondo. Izvi zvakakwana kunyatso nyudzwa uye kubatsira muviri.

Yakaderera koriori yemombe chiropa inokutendera iwe kuti uishandise mukudya. Iko kushandiswa kweichi chakapfuma mu choline, inobatsira muropa vatete. Mombe yechiropa ine diuretic - inoita kuti ive yakakosha mukushanda kwemurume pamusoro pekurasikirwa nekurema uye kudzikira kwekuzvimba. Mombe yechiropa, inodzivirira kukwegura isati yakwana, inovandudza kusangana, ndangariro uye kutamisa huropi. Nyanzvi pane zvinovaka muviri kunyanya cherekedza kushandiswa kwechiropa chemombe chehurongwa hwemitsipa yemunhu uye vanokurudzirwa kuti vasakanganwa kuisa mumenu yechigadzirwa ichi.

3. Shrimp

Iyo shrimp kudya kunovaka, vanoziva zvese. Mumagiramu zana ezvirimwa zve shrimp zvine 100 macalorie chete. Asi vhitamini B86, ichi chinonaka hachina kunyimwa - 4 mg ye choline inotipa shrimp kana ichishandiswa. Iwo ane akawanda mavitamini uye emamineral macomputer, mapuroteni uye mafuta acids, izvo zvakakosha pakuvaka mhasuru nyama uye kusimbisa mapfupa.

Zvidzidzo zvakaratidza kuti vanhu, kazhinji vachidya shrimp, vanorarama kwenguva yakareba kupfuura vamwe. Mhedzisiro yakadaro inogona kuwanikwa kana iwe uchidya shrimp mune chikafu kaviri pavhiki muzvikamu zvepakati. Kazhinji, zvinofanirwa kucherechedzwa kuti mukuumbwa kweanenge ese ehove anouya nezvakakura zve choline.

4. Mukaka (skimmed)

Mukaka wakawanda une 16,4 mg ye choline. Izvo zvinopfuura kusimba. Zvakare, mumazana magiramu emukaka wakaomeswa une macalorie anosvika makumi matatu nemasere, chinova chinhu chakakosha pakuiswa kwechigadzirwa chakadai mune chero chikafu. Iko kushandiswa kwemukaka wakaomesesa kunosimbisa muviri nemaminerari uye mavhitaminzi ari mariri kunobatsira kusimbisa hutachiona. Mukaka wakadaro unogonesa zvakakwana metabolism, inosimbisa iyo yemoyo system uye mapfupa emapfupa. Chigadzirwa hachirasikirwe nemidziyo yayo zvine chekuita nezviyo, kofi kana cocoa. Zvakare, mukaka wakawanda wakanaka kudya pamwe chete netii vanoyamwisa panguva yekuyamwisa.

Kune chakanakisa chigadzirwa chigadzirwa pane munhu mukuru muviri chinofanira kunwa 150-200 g yemukaka wakasviba pazuva. Vana vanopa mukaka chete kana chiremba aona kuti "Kufutisa". Kuzara kukura kwechidiki kuchiri kuda kushandiswa kwemukaka wakazara.

5. Matomatisi akaomeswa

Zvibereko zvemadomasi - chigadzirwa chikuru kune chero chikafu. Maitiro ekubikisa matomatisi, ekuti kuomesa zuva, anochengeta 98% yevhitamini dzese dziri mumuriwo. Haisi kungobatsira chete asiwo inonaka kwazvo. Kunze kwezviri mukati mevhitamini B4 madomasi akaomeswa achiri 104,6 mg. Uye izvo zvakawanda kune chigadzirwa chemuti mavambo.

Iyi yemiriwo yakaomeswa inoderedza kuzvimbirwa, inochengetedza toni ine hutano yemhasuru yemoyo uye inosimudza hemoglobin. Lycopin iri mumadomasi akaomeswa nezuva, inoderedza njodzi yegomarara. Ichi chigadzirwa idura rehutano! Kudya zuva nezuva 15-20 gramu yemadomasi akaomeswa, unogona kusimbisa kwazvo immune immune yako uye kuzvirongedza pachako kwakaringana kupihwa zvicherwa kwemakore mazhinji.

6. Pistachio

Pistachios vakapfuma muhuwandu hukuru hwezvinhu zvine hutano. Iwo akasarudzika amino acid kuumbwa uye kukosha kwehutano zvinoisa aya nzungu munzvimbo yekutanga mumenu yevatambi. Pistachios akapfuma muvhitamini B4: 100 g yechigadzirwa ine 71.4 pamg yem choline. Nekudaro, zvakare kufarira mapistachio nzungu hazvidiwe. Nekuda kweiyo yakawanda mafuta uye yakakwira musimba kukosha (642 kcal), chigadzirwa hachigone kunzi chikafu. Mari iyo inobatsira hutano ndeye 7 nzungu pazuva.

Pistachios inobatsira kukunda kushushikana, neuroses uye kusagadzikana kwepfungwa, kudzivirira kwekuputika kweganda uye kutsigira hutano hwevarume. Pistachios inofamba zvakanaka neyakareruka saradhi inoenderana nemafuta emuorivhi.

7. Nzungu

Imwe nzungu, iyo inozvirumbidza yakakwira zvemukati echoline nzungu. Iyo 52.5 mg yevhitamini inosanganiswa nechigadzirwa. Huwandu hwakawanda hweprotein mupeanut hunobatsira kukura kwemhasuru yemhasuru. Kugara uchishandisa nzungu iyi kunovandudza ndangariro, kunovandudza kufunga uye kutarisisa. Nekudaro, ichi chakanakisa choleretic chigadzirwa chine yakakwira calorific kukosha, saka, mashandisiro ayo anofanirwa kurapwa zvine hungwaru. Pamusoro pezvo, nzungu iri allergen, saka unofanirwa kungwarira kana uchidya nzungu kana vanorwara neAllergy.

Ehezve, icho chisina kugadzirwa chigadzirwa chinosanganisira zvimwe zvinovaka muviri kupfuura zvakabikwa. Nekudaro, mune yechipiri yakakwira huwandu hweantioxidants iyo inononoka kudzora kukwegura. 5-7 nzungu pazuva dzinounza chete kubatsira muviri. Uye kushandisa kwavo kwakarongeka kunopa mibairo yakanaka mushure memasvondo maviri chete.

8. Broccoli

Broccoli yakakunda moyo yevakawanda vanoda chikafu chine hutano. Yakaderera macalorie uye kuravira kunonaka kunoita kuti ichi chigadzirwa chive chakakosha kune avo vanoda kuchengetedza yakaderera chimiro. Mune broccoli ine 40.1 mg ye choline, uye iyi ndeimwe zvakare Royal kabichi. Iyo broccoli yakanyanya beta-carotene, vhitamini yehudiki uye runako kupfuura mune zvimwe zvirimwa zvemuriwo. Chigadzirwa chacho chiri nyore kugaya, kunyangwe hazvo iri fiber yakaoma.

Huwandu hukuru hwevhitamini, maatomu akafanana, maamino acids mu broccoli anobatsira kugadzirisa maitiro ese emagetsi mumuviri. Kurambidzwa pakushandiswa kwemabroccoli mune chikafu kunenge kuriko. Iyo yakasarudzika ndiyo yekubika nzira - kufrywa. Izvo hazvidiwe kuti fry iyo kabichi iwedzerwe nemafuta, sezvo kurapwa kunogona kusunungura zvinhu zvine chepfu - carcinogens.

9. Tsangamidzi

Inonhuwira ginger mudzi une zvakawanda zvinobatsira zvivakwa. Iine 28.8 mg yevhitamini B4. Ginger inovandudza kugaya uye kurwa nekukanganisa kweiyo gastro-intestinal turakiti, inoregedza acne uye inotsigira iyo yese yemoyo system, inovandudza ndangariro uye inokanganisa iyo psycho-yemweya danho. Ichi chigadzirwa chinodzora pfungwa yenzara, saka zvinobudirira kushandiswa mumenyu yekudzora uremu.

Yakakura huwandu hwechigadzirwa chisina kugadzirwa usashandise. Kakawanda pazuva kuti unwe tii 10 magiramu emidzi ginger uye wedzera kubva pa10 kusvika 35 magiramu munyama casseroles. Nekushandisa kwakakodzera, ginger inounza muviri mutoni mune mazuva mashoma: dhonza chimiro, normalizes metabolism, inoguma neganda, bvudzi nezvipikiri, kudzinga kusingaperi kuneta.

10.Garici

Garlic mavhavha ane 23.2 mg ye choline. Kune chigadzirwa chinodyiwa muhuwandu hushoma, chakakosha chimiro. Garlic inoita kudzivirira kwechero hutachiona hutachiona, beriberi, gomarara, chirwere chemwoyo uye mitsipa yeropa. Zvichida mukana usingarambike wechigadzirwa ichi ndechekuti unopinza ropa. Izvi zvinoita kuti kugone kushanda kune hutano kweiyo yemoyo system uye neiyo muviri wese. Iyi midziyo yegariki ine maitiro akanaka pakukwira kweropa, kuigadzirisa. Zvakare kushandiswa kwenguva dzose kwegariki kunokwanisa kubvisa migraine.

Kudzivirira zvinokurudzirwa kudya 2-3 clove yegariki kwemasikati. Ichi chigadzirwa chine yakakwira zvemukati echoline ndiye mhedzisiro mutungamiri pakati pemishonga yekudzivirira. Garlic haigone kuchinja ayo masimba, anoiswa pakupisa kurapwa. Saka inogona kuwedzerwa kune chero dhishi rakarongwa.

Onawo:

• Wepamusoro gumi chikafu chakakwira mu magnesium
• Zvikafu gumi zvepamusoro zvine calcium
• Wepamusoro gumi chikafu chepamusoro mune ayodini zvemukati
• Zvepamusoro gumi zvekudya zvine potassium
• Zvepamusoro gumi zvekudya zvine vhitamini A yakawanda