Zvokudya zvinobatsira mukurwisana nekusununguka kwemasimba
Kwete kare kare, zvinhu zvinokonzera kukwegura zvakawanikwa. Izvo nezvemahara radicals, kureva, pamusoro pemasikironi akasununguka, ane chinangwa chimwechete - kuwana mhepo yakashaya.
Apo radicals vakasununguka vanowana electron yakakodzera, kuitika mumutumbi wedu kunotanga, kutungamirira ku kuparadzwa kwechitokisi umo "kusangana" uku kwakaitika. Saka kukwegura hakusi chinhu kunze kwekufa kwemasero, naizvozvo kana tikasununguka radicals "kuzadzisa zvavanoita", zvino, nenzira iyo, inowedzera kukwegura kwemuviri.
Zvinhu zvakadai sekudzvinyirira, kusvibiswa kwezvakatipoteredza kana kuneta zvakanyanya, kuwedzeredza migumisiro yekusununguka kwemasimba. Uyezve, kusava nehupenzi kunotyisa nokuti radicals dzisingakurumidze kuonekwa munzvimbo dzine dambudziko dzomuviri, uye kwatiri isu, tichishandisa utera hwehutachiona hwemhepo, inorwisa masvingo emidziyo.
Kuti udzivirire zvinokuvadza zvekusununguka kwemasimba, unofanirwa kuisa mune zvekudya zvekudya izvo zvine nhamba yakawanda ye antioxidants. Ikupedzisira ndiyo yakasiyana-siyana: ndeye phytoncides - zvinhu zvinopa garlic chishuwo chakanaka nekuravira; makatekines akawanika muhuteti chai; zinc, mhangura, sulfuri nedzimwe maminera zviripo mune zvakawanda muzvigadzirwa zvekudya zvakawanda; leucoplasts, nekuda kwekuti tatei vane ruvara rutsvuku, nezvimwewo. Zvinonyanya kukosha kuti menyu yako inowedzerawo nezvokudya zvakanyorwa pasi apa. Izvo zvinewo antioxidants, pasina iyo iyo miviri yedu isingarwiswa mukurwisana nemasero ekukwegura uye kushaya simba kwemasvingo emidziyo yeropa.
- Mbeu yose, michero yakaomeswa, maarondi, hazelnut, majero egorosi, mazai yolk, mashizha, nezvimwewo. Zvokudya izvi zvine huwandu hwevhitamini E, iyo ndiyo inonyanya kukosha mukurwisana nemasikirwo emahara.
- Zvokudya zvechikafu, nyama, mazai uye chiropa, zvine mavitamini A.
- Oranges, mandimu, mandarins, kiwi, red currants, mananasi, macheri, tomate, nezvimwewo. Zvose zvavo zvinokosha mavhitamini C.
- Zvose miriwo nemiriwo inowanikwa nepamusoro yezvinyorwa zve beta-carotene uye carotenoids, izvo zvinotangira ma vitamini A.
Zvibereko nemiriwo inokurudzira kusimbiswa kwegasijeni collagen
Zvibereko nemiriwo zvinofanira kuva chikamu chinokosha chekudya chero kupi zvayo, kunyanya kana iwe uchitambura nekushaya simba, sezvo ivo vakapfuma mu flavonoids. Pasina mubvunzo, flavonoids yakakosha zvidimbu zvakakosha kusimbisa midzi yeropa.
Izvi ndizvo phenolic makemikari, zvikamu zvechimwe chikamu chisina simba chekudya kwevanhu. Zvinorehwa nehutachiona hwehutachiona huripo pakuti vanobetsera vitamini C kuti vawane ruzivo mumidziyo yeropa.
Vitamini C inofanirwa kuti kuvezve patsva kwegorgen yechinomwe chetatu - chinhu chinoita 50% yezviputi zvemitsipa.
Flavonoids ine imwe nzvimbo yakanaka: nemhaka yehutachiona hwehutachiona hunoita kuti ive nemamiriro akanaka emasero matsvuku eropa. Semuenzaniso, kana kudya kwe flavonoids kwakanga kusina kukwana, masero matsvuku eropa aizosimba, izvo zvinogona kudzivirira kupararira kweropa.
Parizvino, anenge 5000 marudzi akasiyana eve flavonoids anowanikwa muzvokudya zvakawanda, pasinei nokuti iwo anonyanya kuwanika mumichero nemiriwo.
Flavonoids yakawanda mukati:
- Zvibereko: maapuro, mapeari.
- Vekudya: kabichi, celery, anyezi, lettuce, broccoli.
- Nenyuchi: nyemba, soy.
- Zvinonhuwira: rosemary, sage, turmeric, ginger.
- Inwiwa: asi (asi vakadzi, kunyanya vakadzi vane pamuviri, havafaniri kuishandisa zvisina kunaka, sezvo kunonoka kudyiwa kwesimbi), waini tsvuku (kwete kupfuura girasi pazuva, zvimwe zvinokonzera kukura zvakanyanya kwemitsipa).
Fatty unsaturated acids
Kuti uchengetedze mitsipa mune hutano hwakanaka, ndiko kuti, yakasununguka uye isina cholesterol inokwana, zvinokosha kudya zvokudya zvakakora mumafuta unsaturated acids. Ikokupedzisira ine mamolekemu anokosha zvikuru e omega-3 uye omega-9, pamusoro pei, zvichida, iwe wakatozvinzwa.
Paunenge uchishandisa polyunsaturated acids, zvakasiyana nemafuta ane mafuta akawanda, cholesterol haisi kuiswa pamadziro emakumbo. Aya maawa anozivikanwa zvakare se "basic fatty acids", nokuti muviri hauna kuvabereka. Saka, tinofanira kudya zvokudya zvavari.
Kuwanda kwezvidzidzo zvezesayenzi zvakaratidza kubatsira kunobatsira kwemafuta acids. Semuenzaniso, zvakawanikwa kuti mune dzimwe nzvimbo umo kune zvimwe zvekudya zvakasara mumafuta acids zvinoitika, mungozi yehutano hwepfungwa uye arteriosclerosis iri pasi.
Heano zvimwe zviratidzo zvine unsaturated mafuta acids:
- Fatty hove - salmon, tuna, mackerel, sardines uye sardinella. Vane hupfumi chaizvo mu omega-3.
- Mafuta anogadzirwa - Maznut mafuta, maorivhi, rapeseed, mafuta e-sunflower. Zvakakosha kuti nguva dzose uzvidye zvakasvibirira.
- Vanhu vazhinji vanotevera kudya kunorema, vasabvisa mafuta aya kubva mukudya kwavo. Izvi zvisingaiti, hazvina kuitwa, nokuti zvine mishonga inofanirwa kuita basa remuviri wedu. Zvokudya izvi zvakanyanya kwazvo mu omega-9.
- Zvibereko zvakakangwa - maarimondi, walnuts, mbeu dzomupuru, mapeji. Ivo vanozivikanwa nehupamhi hwehupenyu hwe omega-9.
Kusachengetedza kwemhepo kunowedzera zviratidzo zvezvinetso zvinokonzerwa nekushaya simba, nokuti zvinokonzera kuwedzera kwemakumbo.
Saka, zvakakosha kuisa muzvinyorwa zvako zvekudya izvo zvine chirwere chemuviri, izvo, izvo zvinobatsira kubvisa mvura yakanyanyisa yakave yakabatwa nemasukisi. Izvi ndezvi:
- Zvibereko: mazambiringa, mapeya, loquat, melon, makate, peach, aple.
- Miti: artichoke, celery, eggplant, cauliflower, leek, asperagus, garlic uye anyezi.
- Mvura inoshandiswa ne potassium.
Oligotherapy: Mineral sezvinokosha pakuwedzera kune kudya
Zvichida iwe watoziva kuti tiri kutaura nezvimwe zvicherwa neyesimbi zvinobatsira kutsungirira zvinetso zvehutano.
Zvechokwadi, oligotherapy ndiro zita remutambo wekurapwa nema microelements, kureva, maminera uye zvigadzirwa, izvo zviri mumuviri wedu zvishoma zvikuru uye zvinobatanidzwa mune zvakawanda uye zvakakosha maitiro ehupenyu.
Semuenzaniso, zvinhu izvi zvakakosha zvikuru pakugadzirisa mishonga uye kusimbisa kwezvirwere zvemuviri.
Kana iwe uchitambura nehutano husina kunaka uye uhu hunokonzerwa nezvinetso zvinokonzera, iwe unofanirwa kuwedzera kudya kwako nekutora mishonga ine trace elements. Kazhinji vanowanikwa nenzira yemapoules uye vanotengeswa mumafarimasi kana mamwe mabhizimusi chaiwo. Zviri mukati memafupa aya zvinofanira kutorwa maminitsi makumi maviri vasati vadya kana maawa maviri mushure mekudya.
Inokurudzirwa kubata mishonga kwemaminitsi anoverengeka mumuromo kuitira kuti zvinyorwa zvisinganzwisisiki zvigumo zvinoputira chikamu chemvura isati yatanga kusvika mumuviri zvachose.
- Manganese: Mukuwedzera pakusimbisa masimba ezvirwere zvemuviri, iyo inokosha zvikuru kune ropa rakanaka coagulation. Mukuwedzera, iyo mineral inobatsira pakufananidzwa kwevitamine E, iyo inokosha zvikuru mukurwisana nemasikirwo emahara, ayo anorwisa masvingo emidziyo yeropa. Manganese inonyanya kuwanika mune soy, chestnuts, red currant, ginger uye zviyo.
- Cobalt: "mudiwa" wenguva dzose wemanganese. Kuita pamwe chete kwemaviri emaminera kunokosha zvikuru kuderedza kunzwa kwekusuruvara kunokonzera kukonzera gumbo syndrome, pamwe nekugadzirisa kuwedzerwa kwemasuru. Zvokudya zvakapfuma mu cobalt kune fungi, radish, onion uye kabichi.
- Iodini: kushayikwa kweododhi kunokonzera kupedzisira kweropa. Kana zvisina kukwana, inokurudzirwa kuisa maruva ezvokudya zvegungwa uye ega zvinowedzera iodine, mineral inokurudzira chirwere chetachiona, mukudya kwavo.
Iva noutano!