Chii chausingagoni kuita kuti utano hwako huvepo? Ndakaona chiziviso chemapiritsi e-multivitamine - Ndakatenga, kunyange zvazvo ichikosha ... Shamwari yangu yakandikurudzira kunwa zvinwiwa zvisina kunaka (vanoti vanoti zvinobatsira), ndakazviedza, handina kuzvifarira, asi zvakanaka kune utano ... Nyanzvi dzinobva kuBritain Dietetic Association dzinopa mazano avo: kukanganwa zvose izvi zvinokurudzirwa uye enda kunoshandiswa kwezuva rimwe nerimwe ndiro yakaderera yevungu. Zvirongwa zvavo zvinoenderana nekucherechedza kwemakore makumi maviri emugwagwa wehupenyu uye hutano hwemajeri evarume nevakadzi vemakore akasiyana nevanopfuura 119 zviuru zvevanhu.
Maererano nekucherechedza kwavo, kufa pakati pemiti yakasungwa kanomwe kamwe pavhiki, kwaive nechinomwe kubva pasi zvichienzaniswa nezvimwe zvakaonekwa. Uye avo vanoda kudya nutswe zuva rega rega muvhiki, mukana wekufa nguva isati yasvika panguva yekudzidza yakave katanhatu kudarika kune vamwe vaigara. Kupfupisa mitsva yekutsvakurudza, vashandi vezvokudya vanopedzisa kuti vanhu vanogara vachidya chero marudzi emhando - marangi, pistachios, maamondi uye vamwe - Amai Nature vachapa mukana wekurarama kwenguva refu kana vachienzaniswa nevaya vasingakwanisi kumira.Vanachiremba, vashandi vezvokudya vanodzivisa kunyengedza mazwi pamusoro pechimwe chigadzirwa, vanosarudza kutaura nezvekudya kwakagadzikana kwakanaka. Asi makungu anokodzera kurumbidzwa kwakadaro. Iyo antioxidants iri mukati mavo, pamakemikoromendi, inodzivirira masero kubva pakuparara, inobatsira kurwisa kwakasimba nekenza. Nutswe dzinowedzerawo mumhangura, zinc, iron, magnesium, manganese, izvo zvinodiwa kuti muviri uite zvakanaka, uchidzivirira, somuenzaniso, kubva pakurasikirwa kwechirangaridzo kana zvimwe zvirwere. Mutsva, yakakosha yevhitamine E neB, pamwe ne omega-3 fatty acids, iyo inochengetedza hutano hwakanaka hwemhomoni dzinoshungurudza, kunyanya zvakadai seAdrenaline. Uye kunyange zvazvo marimu ari mukati mawo ane mafuta, aya mafuta "akanaka," izvo zvinogona kuderedza dambudziko rekurohwa uye zvirwere zvepfungwa. Zvinonzwisisika, nhu imwe neimwe inobatsira uye yakaipa, vamwe vane huwandu hwakawanda hwevhithamini, mune vamwe, omega-3 inotangira.
Vashandi vekuBritain vanokurudzira kuti vaite tsika dzekudya kuti vazodye muto wakavhenganiswa wevungu kuti vawane huwandu hwakazara hwehutano huripo. Mushure mokubvisa chifukidzo, zvinorayirwa kudya nutswe dzisina kucheneswa kubva kune peel, sezvo ine mishonga yakawanda. Zvadaro zvinobatsira zvitsva zvichave zvakanyanya. Kutora kufarira kwakanyanya zvakare hazvidikanwi - kukwana kudya zuva rimwechete kana imwe g 30 g, zvishoma zvishoma hazvizi kupfuura gorofu. Vadzidzisi vezvokudya mumitemo inorwisana nenyuchi yakarungwa kana yakabikwa, kushandiswa kwehutano kunofanira kungova marimu asina mbiriso asina kubatwa.
Saka iwe unofanirwa kudirei marimu? Ngatipei ruzivo rwemhando dzakasiyana dzemiti. Maitiro akadai akadaro maarmonds, hazelnuts, walnuts, peanuts, pistachios, cashews, uye marimu ave achangobva kuonekwa muRussia - kunze kwenyika yeBrazil nuts, macadamia uye pecans - zvose zvinosanganisira calcium, magnesium, potasium, iron, zinc, richine vitamini B2 (riboflavin) uye E. Calcium inonyanya kukosha kuti huve hwakasimba, hutano hwakanaka uye mazino, potasium inokosha kuti uve nehutano hwehutano hwakanaka, zinc yakanaka kune masimba ezvirwere. Asi kune kusiyana pakati pezvipo zvinokosha zvezvisikwa. Semuenzaniso, maarmond ane zvimwe mapuroteni kupfuura mamwe marimu, pane zvakawanda zvevhitamini E mune fiber, izvo zvinodiwa paganda, maziso uye masimba ezvirunho. Almond inokurudzirwa kune avo vakasarudza kurasikirwa nemapirundi akawanda. IOnternational Journal of Obesity inoti avo avo vakapfurikidza kudya kwemarmond vanogona kurasikirwa nehupamhi kupfuura vatei veimwe nzira yekurema. Izvo zvisingabatsiri ndeyekudzivirira kwemaarmonds. Zvinotarisirwa kumira usiku kana mumvura kana mukaka, zvichabatsira.
Asi imwe nhove yeSeneenium yakawanda yeBrazil ine mhando yakawanda yeyamu mineral inobatsira iyo mushure mekunge idya imwe mbeu imwe chete pazuva, munhu achawana chirwere chezuva nezuva chakanyorwa nevarapi. Selenium inowedzera kubereka kwevarume (fecundity, kureva kuti, chirevo chinopesana nekushaya simba), inodzivirira prostate, mukomana uye kenza yemapfupa, inobatsira zvirwere zvehutano. Asi basa rayo rakakwirira kwazvo zvokuti maitiro akareba kwazvo anotungamirira kumatema kurasikirwa nekurasikirwa kwezvipikiri, saka zuva rinogona kudya zvitatu chete kana zvina zvitsva zveBrazil.
Zvishoma zvitsvuku zvemakwenzi zvinenge chikamu chechina chekurudzirwa kwemazuva ose kwemagesium, iyo inobatsira kutora zvokudya kuti zvive simba, izvo zvakanaka kwazvo kumapfupa. Nutrients inowanikwa mumakaroti inobatsira pakuumbwa kwekorgen muganda.
Vakadzi mune "chinzvimbo chinonakidza", kureva kuti, vanaamai munguva yemberi, vanonyatsokurudzirwa hazelnuts. Mune chirongwa chemazuva ose chinenge chave chataurwa pamusoro apa (28 g), pane makungu makumi maviri chete, asi ane 17 muzana ye folic acid, saka inofanirwa kuvakadzi vane pamuviri. Oleic acid inobatsira kuderedza kuwedzera kweropa uye kudzivirira demoenti. Saka idya hazelnut, ndeimwe yemiti yakanakisa zvikuru, iyo ndeimwe yezvokudya zvine utano.
Walnut inowedzera antioxidants kupfuura imwe nhu, zvichiita kuti ive mhare mukurwisana nekenza, chirwere chepfungwa uye chirwere chemwoyo. Kune huwandu hwemafudzi evanhu nekuda kwekushandisa marimu ekudzivirira nekurapa zvirwere zvakasiyana-siyana zvinotsigira mishonga yemadnuts. Asi isu tichanzwa pakutanga kune zvinorayirwa navanachiremba uye isu tichadya walnuts mumutambo wavo wakaisvonaka. Zvinonzwisisika, mune chokoleti nemiti, kuchava nekukuvadza kupfuura kunaka.
Nyozi inonyanya kuzikanwa ndeyevhu, inofanana nemaswiti, tsvina yekutsvaga antioxidants nekenza, asi zvakanaka kune avo vasina miviri yavo. Nenzira, nekuda kweruramisiro, marangi haasi nut, asi chimiro chemafuro, zvakafanana nemaperesi, nyemba, lentils. Zvinosuruvarisa, vanhu vakawanda "vanoziva" marangi chete muzinga yakanyangwa uye ane munyu, apo hutano hunoti hunodiwa nemoyo hurasikirwa.