Munyika yanhasi, vanenge 30 muzana yevanhu venyika, nezera remakore makumi matanhatu nemashanu, vanotambudzika kuona, kana kuti vanotambura nechimwe chirwere cheziso, uye kwete zvirwere zvose zvinogona kurapwa. Nyika yedu yakasiyana. Zvinogona kutaurwa kuti vazhinji, kana kwete yese yechipiri vanogara muRussia vane matambudziko ose anooneka. Kurapa kwekurapa, kungofanana, ndeimwe yemasarudzo ekugadzirisa dambudziko iri nekubatsira munyaya dzekuponesa hutano.
Chii chinodyiwa?
Ichi ndicho kudya kunenge kuchizadzwa nemimwe michina uye mavitamini, zvakakosha zvikuru, munyaya iyi, kune nhengo dzemaonero. Zvechokwadi, kudzorera chiratidzo, kana kurapa zvimwe zvirwere zemaziso, kungochinja kuidya uye kushandisa chikafu chakafanana, hazvigoneki. Kuti zvirwere zvirwere zvemaziso, zvakakosha kutarisana nekurapa nyanzvi, kushandiswa kwemishonga inorayirwa nachiremba. Zvisinei, kana kudya kwako kune izvo zvinovaka muviri uye mavitamini zvinobatsira ziso, zvichakubatsira kuti urambe uchiona kwenguva refu, kureva kuti, zvakanaka kudzivirira. Zvakanaka, kana chirwere chichiitika, ipapo kudya kwakadaro, pamwe chete nemishonga, kuchakubatsira kuti udzoke nekukurumidza.
Saka, chii chaunofanira kudya?
Kubwinya kwechiratidzo chedu, uye zvechokwadi, mamiriro emaziso, zvakananga kubva pane basa remukumbo. Muhupenyu hwakarohwa, chirwere chekudya chisina kunaka, chikafu hachina kunyatsogadziriswa zvakanaka, uye somugumisiro, kunwa mavhithamini muropa, kunyanya kukosha mavitamini A uye E, kunowedzerawo kuipa.Izvi zvine maitiro akaipa kwazvo pane zvakaratidzwa, uye zvechokwadi, pane utano huzhinji. Nokudaro, kuti udzorezve chiratidzo, iwe unofanira kunge uchidzokorora kudya kwako, uye, kana zvichifanira, shandura. Inenge 60% yezvokudya zvezuva nezuva, inofanira kuva jisi, miriwo, michero, saladi. Izvi zvinonyanya kukosha kune avo vanopedza nguva yakawanda pakombiyuta. Uye vanhu vakadaro, zuva nezuva, nekuwedzera.
Chokutanga chezvose - mavitamini!
Vitamini A, carotene.
Kunyange nehotera shoma ye vitamini A mumuviri, chiratidzo chinowedzera simba. Kudzivirira izvi kuti zvirege kuitika, mhuka yezuva nezuva inofanira kusanganisira chimwe chezvinhu zvinotevera zvinodyiwa zvakanyanya mu vitamini A.
- Karoti (iwe unoda kudya chete nemafuta!)
- Pumpkin, melon
- Tomato (tsvuku nemarangi)
- Citrus zvibereko
- Apricots
- Caviar, chiropa, chiropa chekodhi
- Butter, cottage cheese
- Sea-buckthorn
- Green peas, lettuce, anyanisi
- Hove dzemafuta dzakasiyana
Vitamin E
Ichi vitamini ine zvakawanda kwazvo:
- Miti, miriwo, mbeu
- Gorosi rinomera
Vitamini C - inounganidza mumuchero weziso uye inopa maviri ayo nesimba. Inowanikwa muzvinhu zvinotevera:
- Zvibereko, michero nemiti yose yemashizha mashizha.
- Currant, cranberry, imbwa rose, hawthorn
- Cabbage sauerkraut
- Citrus zvibereko
Inovandudza basa reziso reine amino acid, inonzi taurine. Nekushaya simba kwemoyo, chirwere cheshuga, marwadzo, kushungurudzika, kukwegura, kushaikwa kwakanyanya kwetaurine inokura. Kana munhu akarasikirwa ne50% ya taurine kubva pakuchengetedzwa kwemazuva ose, zvino izvi zvinosvika pakugadziriswa kunotungamirira pakurasikirwa kwakakwana kwemaonero. Munzvimbo inowanzogara, iyo retina yeziso, kurasikirwa taurine muchiedza, inokwanisa kuiunganidza usiku. Zvechokwadi, munhu haasati atarisana nekurasikirwa kwakakwana kwetaurine, chimwe chinhu icho muviri unogadzira zvimiririra, asi huzhinji hwayo, zvisinei, tinowanikwa nemishonga yemhuka kubva (mukaka, nyama), ine mhuka dzegungwa uye zvinyorwa zvitsvuku.
Uyewo, nokuda kwehutano uye zviratidzo zvakajeka zvinoenderana nenharaunda iri pakati pekona kemaziso eziso. Iyi pigment inonzi yellow, nokuti inonyanya kukosha ndeye lutein, iyo inoita basa rekudzivirira kuongorora. Mune zvimwe zvirwere zvepfungwa yemwoyo, kana, zvakadai sekenza, kurohwa, mutauro weLutein muropa unogona kuwira pasi. Muchiitiko ichi, kushandiswa kwayo kumwe kunoshandiswa. Zvakakosha kuisa mukudya:
- Cabbage
- Sipinachi
- Courgettes
- Chibage
- String beans
- Pistachios
- Eki
Zvinonyanya kukosha kutarisa blubheri. Blueberries inongova mushonga wekare wezvinetso zveziso. Mukuwedzera, iyo inovandudza muviri wose. Izvozvi, bilberry inokwanisa kuchengetedza nekudzorera kuonekwa kwakanaka, zvichiita kuti kugadziriswa kwefotoensitive pigment ye retina - rhodopsin, iyo inoita kuti kuonekwa kwechiona kuchiwedzere kunyange kuine chiedza chakadzika. Uyezve, blubhebheri rinogadzirisa zvakasimba retina uye kudzorera trophism yemidziyo yeziso. Zviratidzo zvekushandisa kwayo: chero matambudziko ane maonero.
Mune rimwe shoko, kana iwe uchinakidza kudya kwako nemavhithamini uye zvinhu zvinobatsira, ipapo hausi maziso ako chete achavandudza, asi mamiriro ehupenyu hwose hwakazara. Saka, idya inonaka uye inobatsira, uye saHippocrates aichimboti, regai "zvokudya zvenyu zvive mushonga."