Mafuta ehove ekurema kurasikirwa

Munhu wose anoziva nezvekubatsirwa kwemafuta ehove. Mumafuta ehove ane omega-3 fatty acids, phosphorus, iodine, mavitamini nezvimwe zvinhu zvinobatsira. Uyu mushonga unorayirwa munhu wese: vana, vanhu vakuru, vanhu vakwegura. Inoshandiswa kudzivirira uye kubata dzimwe zvirwere. Mukuwedzera, mafuta ehove anobatsira nokurasikirwa.

Tinopisa mafuta zvakanaka

Mhandara yese inoziva kuti zvakaoma sei kubvisa mafuta anoisa muhudyu, zvidumbu, mimba. Dzimwe nguva kunyange kudya kwakanyanya uye kushingaira hakuiti mhinduro inoda. Kunyange kana vakakwanisa kukanda mapaundi maviri, vanokurumidza kudzoka, saka, zvakakosha kuderedza uremu zvakanaka. Zvakakosha kusarudza nzira yekurasikirwa, iyo inogona kugadzirisa zvirwere zvemetabolism mumuviri.

Vanhu vashoma vanoziva kuti paunoshandisa mafuta ehove iwe unogona kutapudza uremu nekukurumidza zvakanyanya kudarika kana iwe, somuenzaniso, wakasiya ma carbohydrate kana mapuroteni. Zvechokwadi, munhu haagoni kutarisira kuti kuburikidza nekushandisa izvi zvinodhaka unogona kudya zvose uye panguva imwechete uremerwa uremu mumavhiki mashoma. Iwe unofanirwa kutarisa nzira yekurasikirwa nehutano zvakarurama. Kuti uite izvi, tora mafuta ehove, kurovedza muviri mune zvekurovedza uye udye zvakanaka.

Daily rate

Nhasi, vanachiremba vakawanda havabvumirani nezvezuva rakawanda rekudya mafuta ehove. Somuenzaniso, American Association inotaura kuti zuva inogona kudyiwa kupfuura magiramu maviri. Nhamba iyi yakakwana.Vamwe nyanzvi vanoti munhu anoda kudya gramu imwe yega yega yega yega subcutaneous mafuta. Asi izvi zvakawandisa. Mukuwedzera, kuwandisa kwevhithamini kunogona kutungamirira ku hypervitaminosis. Saka, kuitira kuti uzvisarudzire zvakanaka chiitiko chezuva nezuva chechirwere ichi, shandisa chiremba.

Kana muviri wako usingapfuuri mapaundi makumi maviri, ipapo pazuva unoda kudya ma gramu maviri ehove mafuta musati wapedza kudya. Ndiko, anenge magiramu matanhatu pazuva achasunungurwa. Zvisinei, imwe yakakwana yakaenzana inofanira kuverengwa kubva pane zvinodiwa uye muviri wemuviri.

Kana iwe uchitungamira mararamiro akanaka, famba mumhepo itsva, uite zvakanaka, kurovedza muviri, uye uchitora hove mafuta, iwe unogona kurasikirwa kilogiramu ina pamwedzi. Muchiitiko ichi, haufaniri kurega zvachose kubva pakudya kwemafuta uye yakakwirira-calori zvokudya.

Iva akachenjera kwazvo. Usambofa uchitora mishonga iyi mune nzara ine nzara, sezvo inogona kukonzera indigestion. Uye zvakare hazvibviri kugara uchidya mafuta ehove. Tinofanira kutora mapfupa. Nguva yegore rimwe chete yedzidzo mazuva makumi matatu. Mushure maizvozvi, iwe unoda kutora purogiramu kwemwedzi mina.

Ndiani anokurudzirwa kuti adye mafuta ehove?

Inokurudzirwa kushandisa hove yamafuta nguva nenguva, kwete chete kuvakuru, asiwo nevana. Zvisinei, ichi chirwere chinobatsira zvikuru munguva yechando, apo munhu kazhinji anotambura nemavitamini, asi anodya mishonga shoma uye michero uye anoshandisa zvokudya zvizhinji zvemafuta, nyama ndiro nezvimwe zvakadaro. Pamitambo iyi, hatigone kuwana zvinhu zvose zvinodiwa. Nokudaro, mafuta ehove anova mubatsiri anonyanya kukosha. Haasi iye chete asingabvumiri kudzoka kune makorikiti akawandisa kumativi, asiwo kuzadza muviri nemavitamini uye zvinhu zvinobatsira.

Uyezve, vanachiremba vanokurudzira kushandisa chirwere ichi kune vanhu vane matambudziko nemaziso, meno. Especially useful is cod liver oil for girls who have nails to fray, hair breaks and breaks, and skin flakes.

Contraindications kushandiswa kwehove mafuta

Kana ukasarudza kutora mafuta ehove kuti uwedzere kurasikirwa, tanga watanga kubvunza chiremba wako. Mushonga uyu haugone kushandiswa nevanhu vane matambudziko nehutachiona, tsitsi, uye hazvikwanisi kutorwa neavo vane TB kana vane vanopfuura mavitamini D mumitumbi yavo.

Zvinofanira kutariswa kuti chigadzirwa ichi chinogona kukonzera kukanganisika kwehutano. Kakawanda kazhinji, kuedza kunyorera mafuta kunowanikwa kune avo vasingatenderi zvinhu zvegungwa. Kana mushure memaawa mashomanana mushure mekutora mishonga iyi iwe unonzwa uchinetseka, unononoka, kuchava nekukurumidza kana kuchenesa pamuviri, pakarepo usiye kutora hove mafuta. Kana zviratidzo zvinoramba zvichiitika zuva rose, taura nechiremba pakarepo kuti urege kudzivisa zvinetso.

Kunongororwa kwechiremba mune zviduku zvishoma zvinobvumirwa kutora hove mafuta kuvanhu vanotambura nemwoyo, mudumbu, chiropa kana chirwere chemukati. Uyewo nekuchenjerera, ichi chirwere chinofanirwa kutorwa nevakadzi vamangwana nevakadzi vanorayira.

Munharaunda yengozi vane varwere vane hutano hwakanyanya. Kana zvisina kunyatsoshandiswa, mafuta ehove anogona kuderedza ropa. Iwe haugoni kuunganidza mafuta ehove nemamwe mavitamini complexes kana mishonga, sezvo zvisingafanozivikanwi zvingaitika zvinogona kuitika. Muzviitiko zvakanyanya, iwe unoda kutaurirana nachiremba.

Nzira yekusarudza mafuta ehove

Zvinotaridzika kuti hakuna chinhu chiri nyore pane kusarudza hove yemafuta. Zvisinei, mumwe anofanira kufungisisa chokwadi chokuti mushonga uyu. Uye mishonga yevashandi vakasiyana-siyana inogona kuva nemigumisiro yakasiyana pamuviri wedu. Kambani imwe neimwe ine magetsi ekugadzira mapiritsi ane hove mafuta. Uye kwete teknolojia yose inovimbisa hupamhi hwepamusoro.Naizvozvo, kana uchitenga, iva nechokwadi chokuti unoteerera kune:

Chikwangwani chinowanikwa

Paunokumbira mune chero mapeji yepamutemo unofanira kupa chipo chemishonga, iyo inosimbisa hutano hwezvigadzirwa uye mutemo wekushandiswa kwayo. Chikwangwani chinofanirwa kunyatsoratidza izvo mafuta ehove anoumbwa ne: zvakakosha zvakagadzirwa, zvinhu uye zvinowedzera.

Kuvhara uye kuisa mazita

Iva nechokwadi chekutora bhokisi racho nemafuta ehove uye uverenge zvose zvakanyorwa mazviri. Munhu mumwe nomumwe anogadzirisa anofanira kutsanangura kuumbwa, chinangwa, migumisiro nezvimwe. Kunyangwe izvo capsules nemishonga inogadzirwa, ine basa rinokosha, zvose mukutengesa kwechigadzirwa uye mukubudirira kwayo. Semuenzaniso, hove gelatin iri nani uye inodhura kupfuura yegelatin yemhuka.

Kana iri pechipatimho pachayo, zvinotarisirwa ndeyokupa iyo michina yakazara mugirazi yegirazi yakaitwa nemirazi yerima. Chinhu chacho ndechekuti mazuva ezuva ane maitiro akaipa pane Omega-3 fatty acids, iyo inowanika muhove yehove. Uyewo, chirongo chinofanira kuswedera zvakasimba.

Chigadzirwa chemugadziri

Iyo inonyanya kurumbira muiti, iyo inodhura zvakanyanya michina. Munhu wose anoziva izvi. Asi, sekutonga, ndeyezvizivikanwi vanozivikanwa vanobudisa michina yakanaka.

Zuva rekupera

Iva nechokwadi chokuti iwe unoteerera zuva rokupera kwechirwere. Paavhareji, mararamiro ehufumi emafuta ehove makore maviri kubvira pazuva rokugadzirwa. Pasinei nenyaya musashandise mishonga kana ichingopfuura. Vanogona kutyisa ivo pachavo. Saka, kutenga mafuta, iva nechokwadi chekuti une nguva yekushandisa kusvikira zuva rokupera.

Sezvaunogona kuona, mafuta ehove anobatsira zvikuru. Inogona kushandiswa nekuda kwezvinangwa zvakasiyana-siyana: kuvandudza hutachiona, kuporesa zvimwe zvirwere, nekudzivirira hutachiona hwehutera. Uye zvinonyanya kukosha - nerubatsiro rwemafuta ehove unogona kubvisa mamwe mapaundi maviri. Zvisinei, usakanganwa kuti kuitira kuti uremerwe uremu, hazvina kukwana kunwa chete mafuta ehove. Zvakakosha kutungamirira mararamiro ane hutano, kurovedza muviri uye kudya zvakanaka.