Rondedzero yezviratidzo zvinonyatsoratidza kushomeka kwezvinovaka muviri mumuviri wako.
Zvipikiri zvinova brittle uye brittle, uye zvakare akarasikirwa nepinkish ine hutano tint. Izvi zvinoratidza kushayikwa kwesimbi mumuviri, iyo inoita basa rinokosha mubasa rayo. Yakave yakaratidza kuti vakadzi vanowanzoita kushaya iron nekuda kwekurasikirwa kweropa kwemwedzi, varume munyaya iyi vari nyore nyore. Kune zvakare imwe chikamu chevanhu vanotungamira hupenyu hwezvinomera vasingadyi zvigadzirwa zvenyama - uye izvi zvakazara nekushomeka kwesimbi. Zvinoonekwa kuti varume vanotora yakawanda yakawanda yezvokudya umo iron iripo kupfuura vakadzi. Kana muviri usina simbi, zvipikiri zvekutanga zvezvose zvinotambura, kuwana toni yakacheneruka, inowanzoitika kune brittleness, uye izvi zvinokanganisawo mukati memaziso, zvinova pachena.
Kudzivirira kushayikwa kwesimbi mumuviri, vakadzi vanofanira kuidya muhuwandu hwe18 mg pazuva, uye 8 mg inokwana varume. Chinhu chakanakisa chemusikirwo chesimbi chinogona kunzi pizi uye sipinachi. Kuti iron ive nani, inofanira kutorwa panguva imwe chete sevhitamini C.
Kuwanda kweropa kunokwidziridzwa. Izvi zvinogona kuratidza huwandu husina kukwana hwevhitamini D mumuviri. Kazhinji, kushayikwa kwevhitamini iyi kunogona kuonekwa muvanhu vane ganda dema uye vane dema. Kana kuvepo kwevhitamini iyi mumuviri kuchiwedzerwa, izvi zvinokonzeresa kuderera kweropa, uye kana paine kushomeka kwayo, kumanikidza kunokwira.
Huwandu hwakakwana hwevhitamini D pazuva kumunhu (zvisinei nekuti murume kana murume) ndeye 600 IU (action units), uye sezvo vhitamini iyi inowanikwa chete muchikamu chidiki chekudya, zvakanyanya kuoma kuibvisa kubva mukudya kwakadaro. Iyo yakanakisa sosi yevhitamini iyi mirazi yezuva, asi kana zvisingabviri kuwana sunbathing muhuwandu hunogamuchirwa, saka iwe unofanirwa kutsamira pane maranjisi, howa uye zvakare mukaka, iyo ine huwandu hwehuwandu hwehuwandu hwemafuta.
Arterial pressure inodzikiswa. Ichi chirwere chinotaura zvakajeka nezvekushayikwa kwevhitamini B-12. Zvakare, izvi zvinosanganisira kufamba kusina kugadzikana, kugara uchiweti uye kusakwana kwemhasuru. 2.4 micrograms yevhitamini iyi inofanira kudyiwa zuva nezuva kuitira kudzivirira kushomeka kwayo.
Vegans uye vekudya mbishi vane hanya nehutano hwavo vanozobatsirwa nekuziva kuti vhitamini B-12 inofanira kudyiwa pasina kukundikana, inogona kuwanikwa kubva pamapiritsi, capsules uye akasiyana ekuwedzera ekuwedzera. Vegetarians vanogona kuwana vhitamini iyi nekudya zvakasiyana siyana zvemukaka.
Kana sarudzo ikamiswa pakutora zvakasiyana-siyana zvekuwedzera zvekurapa uye akasiyana mavhitamini, kukoshesa kunofanirwa kupihwa kune ayo anotorwa nemuviri munguva pfupi inobvira.
Tsandanyama tsandanyama. Chitarisiko chavo chinoratidza kushaikwa kwe potassium, iyo inodzivirira puroteni kubva pakunyura zvizere, zvino mhasuru haigone kuumbwa nemazvo, uye izvi zvakazara nekuitika kwemisumbu. Chimwe chezvikonzero zvepachivande chekushaikwa kwe potassium mumuviri chinoonekwa sekurasikirwa kwakanyanya kwemvura, sekurutsa, manyoka, kudikitira zvakanyanya uye zvimwe zvikonzero zvakawanda zvinokonzeresa kupera simba.
Izvo zvinokurudzirwa kudya kwe potassium pazuva kumunhu mukuru ndeye 5 milligrams, iyo inonyanya kutorwa nekudya. Potassium inowanikwa mukokonati, mbatatisi, mabhanana, maavocado, uye nyemba.
Kuwedzera kuneta. Kuvapo kwayo kunoratidza kushomeka kwevhitamini C yakakosha mumuviri, uye kunyangwe muzana ramakore rechiXNUMX, kushaikwa kwayo kwakakonzera kurwara kwakakomba uye mukana werufu. Munyika yemazuva ano, chiitiko chakadaro chemhosva haitityisidziri, asi izvi hazvirevi kuti kushayikwa kwevhitamini iyi mumuviri kunofanira kuregererwa uye kusaedza kudzorerwa. Huwandu husina kukwana hwevhitamini iyi hunotsamwisa kutaridzika kwekutsamwa, kuneta kusingaperi, bvudzi rakasviba uye kubuda ropa. Vanosvuta zvakanyanya vanotapukirwa nemhedzisiro iyi, uye kana vasingakwanise kubvisa kupindwa muropa kwavo, saka vhitamini C inofanira kupedzwa muchikamu chetatu chemaitiro kuitira kudzivirira kushomeka kwayo. Izvi zvinoshandawo kune vanoputa fodya.
a) Vakadzi vanofanira kudya 75 mg pazuva revhitamini iyi;
b) Varume vanofanira kuitora muhuwandu hwe90 mg;
c) vanosvuta - 125 mg pazuva.
Kunyanya muzvokudya zvakapfuma muvhitamini C kunofanira kupiwa kune pepper inotapira, kiwi, broccoli, michero ye citrus, melon uye sipinashi.
Kana thyroid gland yakundikana. Nekuda kwekushanda kunoshanda kwechipenyu chose, thyroid gland inoburitsa mamwe mahormone uchishandisa ayodhini mumuviri, asi kuwanda kwayo kusina kukwana kunokonzera kukundikana mumuviri wese. Matambudziko ane thyroid gland amuka anogona kungoonekwa chete nerubatsiro rwekuongorora marabhoritari, zvisinei, pane akati wandei zviratidzo zviri pachena izvo zvichajekesa nezvematambudziko:
basa rakaderera;
kutadza kuyeuka;
kusava nehanya;
- kuderera kwekushisa kwemuviri;
Kusashanda zvakanaka kwethyroid gland kunowedzera zvakanyanya njodzi yekubva pamuviri, saka iwe unofanirwa kunyatso tarisa muviri wese panguva iyi.
Kune munhu mukuru, 150 micrograms yeiodine pazuva yakakwana kuti unzwe wakasununguka, asi kune vakadzi vane pamuviri, nhamba iyi inofanira kuwedzerwa kusvika pamwero we 220 mg. Zvitubu zveiodine zvigadzirwa zvemukaka, pamwe nemunyu une iodized.
Bone tissue rakuvadzwa kakawanda. Izvi zvinoratidza huwandu husina kukwana hwecalcium uye yakazara nefragility uye brittle mapfupa. Kushaikwa kwecalcium kunogona kukonzera mhedzisiro yakaipa kwazvo, senge osteoporosis. Kana calcium ichiderera, bone metabolism inoshanduka, kuputika kwepfupa kunoderera, uye somugumisiro, kazhinji kuputsika kunovimbiswa.
Pane muganhu wezera, mushure mezvo mapfupa emuviri anotanga zvishoma nezvishoma asi zvechokwadi kupera simba, achirasikirwa nezvose zvinobatsira zvicherwa, kunyanya calcium. Nokudaro, zvakakosha zvikuru, pakusvika pazera remakore makumi matatu, kutarisa kugamuchirwa kwehuwandu hwakakwana hweiyi mineral.
Nekudaro, karusiyamu pachayo haizokwani, mukuwedzera pakutorwa kwecalcium, mapfupa anoda kurovedza muviri, iwe unofanirwa kufamba-famba zvakanyanya sezvinobvira, kutamba mitambo nekushingaira uye kuve kunze kazhinji sezvinobvira, uchipa chimwe chikamu chemahara. nguva yekufamba.
Uye kana vanhu vari pasi pemakore 45-50 vane zvakakwana paavhareji 1000 mg yemaminerari pazuva, zvino avo vakayambuka chikumbaridzo chezera rino vanofanira kuwedzera kudya kwavo kwecalcium kusvika 1200 mg. Kushandiswa kwezvigadzirwa zvakaita sechizi, mukaka, bhinzi, peas dzakasvibirira, lettuce inozadza chikamu chisipo checalcium mumuviri wemunhu.