Mune mishonga, microelements, mavitamini anopinda mumuviri sei? Zvechokwadi, nokudya zvokudya uye, zvechokwadi, zvine utano. Uye chii chaicho chinodiwa kumunhu wedu? Verenga pamusoro peizvi munyaya yedu pamusoro pekudya kunovaka muviri!
Pamwoyo wekodzero, kugadziriswa kwezvokudya ndiko kuenzanisa pakati pekudya kwezvibereko mumuviri uye kushandiswa kwavo. Ideal: zvokudya zvitatu kana zvina pazuva, zvinotanga kudya kwekudya chamangwanani, masikati, masikati uye kudya kwemanheru. Kana zvichida, masikati anogona kunatsiviwa nehomwe. Chimiro chezuva nezuva chemakhahydrates, mapuroteni, mafuta, micro- uye macroelements uye mavhithamini zvakananga zvakananga nezvehutano hwemunhu, yezera rake, uyewo pamamiriro ekushanda uye mubumbiro. Caloric yezvokudya zvakasiyana pakati pe 1200-5000 kcal.
- 1200-2000 koriori pazuva rinokurudzirwa kuvadzimai vane uremu hunorema, pamwe chete nevakadzi vepakati rinorema, vari kuedza kuchengeta uremu hwavo kana kuderedza.
- 2000-3000 koriori pazuva rinokurudzirwa varume nevadzimai vane hutano hwepanyama, vachitungamirira mararamiro anoshanda.
- 3000-3500 kcal inofanira kupedzerwa nevarume nevakadzi pakati nevakadzi vane chikwata chapamusoro che phys. basa.
General mazano.
Zvokudya zvikuru zvokudya zvekudya kwemangwanani uye zvemasikati, izvo zvinofanira kunge zvakanyanya kune caloriki uye zvakakwana muhuwandu. Asi panguva yekudya kwemasikati, zvinokurudzirwa kuti idye chete zvokudya zvinoshandiswa - hove yakabikwa, ndiro yakabva kuCottage cheese, miriwo (kusanganisira mbatatisi), pamwe chete nelactic acid mishonga inodzivirira nzira yekugadzirisa nekuvirisa mumatumbo.
Mafuta. Izvo zvakakosha zvikuru kupedza kushandiswa kwezvokudya zvakapfuma mumafuta emhuka. Izvo zvinodikanwa kuti uite panzvimbo yavo nemhuka dzakaonda, nyama yepamusoro, chichena chiya nyama. Imwe yezvisarudzo - kushandura muzvokudya zvekutanga zvebizi nyama uye zvinomera, uye zvakabikwa, zvakabikwa uye nyama yezvokudya - zvakabikwa uye zvinotyisa. Asi mafuta, zvisinei, anodiwa mumuviri, sezvo ivo, kunyanya, cholesterol, zvinobatsira pakukura kwemasero emuviri. Mafuta anowanikwa mumiti yakasiyana-siyana, mhuka nemafuta, pamwe chete mumuchero wakamukira.
Chimwe chezvinhu zvinobatsira zvinodyiwa zvinokonzerwa nehutu: inobatwa nemuviri ne 98%, uye inewo inokosha amino acids, iyo isiri yakagadzirwa nemuviri uye inofanira kupinda mauri kubva kunze. Mafuta anogadzirwa ane pfuma ye detoxification (kureva, vanobvisa tsvina kubva mumuviri, radioactive substances).
MaProteins. Munhu anoda 1 gramu yemapuroteni zuva rimwe nerimwe kilogram yehuremu hwavo, hafu yaro inofanira kuva yemhuka yakabva. Zvokudya zvepurotini-yakawanda zvinosanganisira nyama, hove, mukaka, mazai, marumusi.
Carbohydrates. Zvinodiwa zuva nezuva ndezvi 500-600 gm. Carbohydrates inoparadzaniswa nekukurumidza uye inononoka kudya. Ikutanga inotungamirira kukura kwakakosha muropa rekuisa ropa, kureba uye kuwedzera kukuru kunowanzokonzera kukura kwechirwere cheshuga. Izvi zvinokonzera shuga, chokoti yemukaka uye confectionery pastries. Kuwedzera kwechipiri chirwere cheglucose cheropa zvishoma nezvishoma, pamusana pekunge kusina kutyorwa kwemakinhydrate metabolism, kunobatsira pakugara kwenguva refu kwemuviri uye hakutungamiri pakuwedzera kweuviri hwemuviri. Inowanikwa zvikuru muzviyo, mu pasta kubva durum gorosi, mumiriwo.
Mashoko mashomanana pamusoro pekubatsira kwejisi. Mubvunzo unoramba uchikakavadzana. Zvimwe zvakakosha ndeyemiriwo yemhuka, iyo, kusiyana nemichero yemakwenzi emakwenzi, inochengetedzawo mazinga egivha mukati mezvigadzirwa uye ine chigadzirwa chakanaka, nepo chiri chechivi chevhitamini nemaminera mune imwe yakanyanyisa kufanana pane imwechete yakawanda yemiriwo kana michero.
Micro-macro elements.
Imwe yenheyo dzemagariro ezvokudya ndeyekuti zvizhinji zve macro- uye microelements uye mavitamini zvinofanira kupiwa mumuviri nemichero, miriwo nemiriwo.
Iron inobatanidzwa mukuendesa kwe okisijeni nemasero eropa kuita nhengo uye matukisi kubva kumapapu; inowanikwa muzembatata, peas, sipinashi, maapuro, asi kupfuura zvose zviri muzvokudya (uye simbi iri munyama inonyanya kuwedzerwa).
Potassium inobatanidzwa mumagadzirirwo emagetsi uye inofanirwa kwekushanda kwemaitiro emwoyo musumbu; iri mune turnips, makomkomere, magisi uye parsley, mapeaches, peel mbatata (saka zvinobatsira nguva nenguva kudya mbatata yakabikwa kana yakabikwa "muunifomu").
Magnesium inokanganisa kubatana kwemukati kwemitsipa yeropa. Kushayikwa kwemagesium kunounza kukanganisa kumadziro evascular, sclerotic vascular damage, yakawedzera cholesterol mazinga. Zvidzidzo zvakaratidza kuti kupera kwema-magnesium inoshaya chinhu chinokonzerwa nekugadzirwa kwematambudziko akakomba ekupararira kwepfungwa. Magnesium ine pepper, soy, kabichi.
Calcium inofanirwa kwekushanda kwemaitiro emutambo wepakati, uyewo kuchengetedza simba remapfupa emasaga, iri mune horseradish, sipinashi, nyemba uye mumakisi emisi.
Sulfur , iyo inonyanya kukoshawo kumabasa emuviri, inowanikwa mumasaga uye machena kabichi.
Phosphorus inodiwa kuti uvandudze uropi hunoita, kunyanya, chiyeuchidzo; Iyo yakawanda kwazvo inowanikwa muhove (iyo inowanzonziwo inokosha yemamino acids), mune peasiti yakasvibirira uye anyanisi.
Iodine inofanirwa kuyaniswa kwehomoni yehroid, inowanikwa mugungwa uye chena kabichi, garlic uye persimmon.
Vitamine.
Chimwe chezvokudya zvinovaka muviri ndeyekugamuchira mavitamini emishonga yavo yepanyama nemuviri, sekuti kana kudya kwavo kusina kukwana, kusagadzikana kwemagetsi kunoputsika, maonero ari kuderedzwa, osteoporosis uye immunodeficiency inokura, basa repakati uye rinoputika manyoka, chirwere chinowedzera.
Vitamin A inobatanidzwa mukugadzirwa kwemavara ekugadzirwa, inovandudza dhizha rekuona; inowanikwa mumatatisi, karoti, gomo rehurura, bhiribheri, mavhoni, muhutela, mukaka.
B mavhithamini anodikamwa nokuda kwekushandiswa kwezvinhu zvinopa ropa nebasa rakakwana remamiriro emagetsi; inowanika muzviyo, ma-lactic acid products.
Vitamini C inowedzera hutachiona uye inosimbisa rusvingo rwemasvingo, inochengetedza muviri kubva pakuvandudzwa kwemaronda akaipa; inowanikwa muhudyu mahudyu, strawberries, black currants, parsley, horseradish, macrorus, garlic, mbatata, maapuro.
Vitamin E inokurudzira fetal kukura, uye, kuva antioxidant, inodzivirira zvinokuvadza zvemahara radicals pamuviri womunhu, zvichiita kuti iwedzere huduku hwayo. Yakagadzirwa muorivhi, chibage uye mafuta ezuva.
Basa guru re vitamini D ndiko kusimbisa mapfupa; iri mune mazai evha, mukaka, caviar, cod chiropa.
Uye pakupedzisira, hutano hwemunhu uye nevana vake hunonyanya kubva mukudya kwakarurama, kwakanyatsonaka. Iye zvino unoziva kuti mishonga, microelements, mavithamini anopinda mumuviri. Yeuka izvi, uye iwe unogona kukanganwa nokusingaperi nekuenda kuna vanachiremba!