Amai vari mberi vachada chigadzirwa chechikoro chepamusoro kunze kwekuwedzerwa kwei-hydro-genetized oiri yemafuta. Zvimwe zvinowedzera zvakanaka kune vanhu vakwegura, sezvo vasina cholesterol. Asi panguva yekuzvitakura, cholesterol mukati memiganhu inonzwisisika ibasa. Mafuta anonzi Hydrogenated haana kunaka kune chiropa uye bhaariary system yeamai vane pamuviri.
Zvose izvo mukaka unopa.
Iyo ndiyo inonyanya kubudisa calcium, yakawanda inoda amai vanozouya. Chimiro chako chezuva nezuva chinokwana 500-600 ml yemukaka wose, kusanganisira chii chinoenda pakuita porridges, soups uye sauces. Yeuka kuti kuwandisa kwemukaka wose, mune mamwe mamiriro ezvinhu, kunobatsira pakuvandudza ramangwana revana kurwisa mapuroteni emukaka wemhou.
Kubva mumiti yakasviva-mukaka, kunwa kefir, acidophilus, yoghurt, zvinwiwa, mune tsika dzezvipembenene - vagari vemazuva ematumbo vakawedzerwa. Low-fat fat natural cottage cheese inobatsira. Iine zvakawanda zve lecithin uye methionine, dzinovandudza chiropa chinoshanda, dzinobatsira pane metabolism. Cheeses dzinofadza zvakasimba.
Nyama, huku, hove.
Rega kudya kwako kune nyama yakatsvuka (nyama yenzombe, yakasviba gwayana, yakaonda nyama yenguruve) uye munyeve nyama, uye mhuka dzakachena. Iyo yekupedzisira ine mapuroteni anoshayiwa nyore uye ane mafuta akaderedzwa, uye nyama tsvuku yakafuma mune iron uye zinc. Amazuva anouya ehove anodawo zvakasiyana-siyana. Mafuta akasiyana-siyana (mackerel, salmon, halibut, mazimbe) achaita kuti muviri uwedzere mavitamini A uye omega-3 yakaoma. Muzvinyorwa-mafuta zvakasiyana-siyana zvehove (hake, rurimi rwegungwa, haddock, cod) yakawanda yemapurotini, ayo akanyatsopindira.
Wonderful folacin.
Mumaawa matatu ekutanga ekudzivirira, zvakaoma kufungisisa kukosha kwe folic acid mishonga. Ndiyo mavitamini anobatsira kuderedza dambudziko remusana wechipfupa mumatambudziko mumwana, achatarisira kugadzirisa kwakakodzera kwepfungwa nemafungiro. Chii chinonzi folacin chichashumira mai vangu? Iine pfuma yekudzikisa kurwadziwa kwekunzwa, uye mushure mokuberekwa kwekubereka kunovandudza kugadzirwa kwemukaka. Nzvimbo huru ye folacin ndiyo michero yakaoma yemashizha mashizha (sipinashi, salads, asparagus). Vakapfuma muvhitamini iyi kunewo avocado, karoti, apricots, dzungu, beet. Kune folacin uye muzhi yolk, uye muchero wose wegorosi, inomera gorosi, chingwa chinobva mufura yega yega yega, pamwe chete mune pasta kubva paupfu hwakakwana.
Antioxidants anobatsira.
Pikemikemikari inonzi biologically inoshanda zvikamu izvo zvinowanikwa munenge mumiti yose. Masayendisiti achangotanga kudzidza mazano avo anobatsira. Asi zvatove zvakajeka kuti akawanda phytochemicals ane antioxidants uye anonyanya kuchinja utano hwemasero evanhu. Zvipembenene zvinowanzozivikanwa zvikuru zvepytochemicals ndeye bioflavonoids, isoflavones, lignans uye phytoestrogens (plant hormone-like substances). Unakidzwe nemhando dzakasiyana dzezvibereko, miriwo, majiroji, uye muviri wako uchazadzwa zvizere nemuviri unokosha.
Nokuti amai vane ramangwana mumutambo wekutanga vatakosha uye selenium. Izvi zvinotevera, semashiripiti, anotendeuka zvinhu zvinokuvadza-zvinokonzera mumvura isina chinopisa. Vatsvakurudzi vakawanda vanofunga kuti kushaya senienium kunoita kuti tisave nepamuviri. Izvo zvakasikwa zviwanikwa zvechikamu ichi ndezviyo, hove, mushwa nemiriwo (zucchini, asparagus, celery uye masango epasi). Chikamu chinokosha che enzyme chaiyo inobatanidzwa mukugadzirwa kwe selenium is zinc. Iye pachake anochengetedza masero kubva mukukuvara. Zinc inowanikwa muzvokudya zvakadai semombe, huku, makungu, chezi, shrimp uye crab. Edza kudya zvokudya zvishoma zvakabikwa uye zvimwe zvakasvibirira. Sezvatingaita zvakasikwa kune zvakasikwa!