• Kana iwe uchidya nyama, huku, maruva, marimu nemichero yemuviri, mapuroteni anowanikwa mumuviri achakurumidza kudzokera kune akajairika.
• Kusava neenin kunowedzerwa nekushandisa nguva dzose oatmeal uye muesli.
• Potassium inowedzera nemafuta egungwa, ane shungu, maorivhi madema, akaomeswa muzuva uye muto kubva pamapatato.
• Asi kuti uite glutamine, unoda kutengesa zvakanakisisa kudya kunovaka uye kunwa kabichi juice.
Kana iwe ukatoda ice cream yakaoma, muviri wako uine iron.
Chido chekudya chakachekwa chinotaura nezvekushaya kwekakoni.
Iwe unoda kunwa, asi kwete mvura, asi chaizvoizvo inokonzera carbonated. Izvi zvinoreva kuti muviri wako hauna calcium.
Kana iwe uchikwevera munyu, zvino haisi nguva dzose chiratidzo chepamuviri. Iwe unogona kudya hove, kunwa mukaka wembudzi uye kushandisa gungwa risina kuvharwa munyu uchibika. Zvose izvi zvinogadzirwa nokuda kwekushayikwa kweklorini.
Mutumbi unoshaya magnesium kana uchida kudya zvakasviba.
Kana iwe usingakwanisi kudya zvokudya zvakasimba, asi unoda mvura nguva dzose, saka iwe hauna mvura yakakwana. Kuzadza muviri nemvura, kunwa majekiti 8-10 emvura zuva rega rega nemarimu kana lime juice.
Kugara kuchida kunwa kunwa kunotonhora, kunoratidza kushayikwa mumuviri we manganese. Edya mamwe marimu - walnuts, maamondi, pecans - blueberries neinaninira.
Kana uine chigumbu chisina kunaka pamberi pemazuva anokosha, zvino ichi chiratidzo chekushaikwa mumuviri weZinc. Itai kuti mune zvekudya kwenyu nyama tsvuku, ivhu, zvimedu zvegungwa, miriwo midzi nemiriwo mashizha.
Kana ukacherechedza kudya kukuru kwekudya, iwe unofanira kuziva kuti hauna zvinhu zvinotevera zvinotevera mumuviri wako: silicon, tryptophan, tyrosine. Nezve silicon uye tryptophan zvakataurwa pamusoro. Tyrosine inowedzera kubatwa kwezvokudya zvevhitamini C. Idya michero nemiriwo akawanda muarangi, ruvara uye tsvuku.
Asi nokurasikirwa kwakakwana kwechido, muviri unozivisa kuti unoda mavitamini B1 uye B3, manganese uye chlorine. Vitamini B1 yakazara mhondi, mbeu, marimu, chiropa uye zvimwewo. Vitamini B3 inowanikwa mune zvakawanda mu halibut, tuna, pork, turkey, huku, nyama uye mazai.
Iye zvino unoziva kuti micronutrients uye mavitamini muzvokudya zviripo.
Olga Stolyarova , kunyanya nzvimbo yacho