Zvokudya Zvine Utano Zvinokuvadza Kudya Zvakawanda

Zvokudya zvinoporesa muviri wedu. Muchetura zvakare. Kuti chikafu chinorapa here kana kuti chepfu zvinoenderana nekuti chadyiwa chakawanda sei. Kune zvimwe zvekudya zvine hutano izvo zvinoita zvishoma, zvakanyanya kukuvadza. Kana izvi zvikadyiwa zvakawandisa, zvinokuvadza zvakanyanya muviri wedu, zvikafu zvine hutano zvinokuvadza kudyiwa zvakawandisa ndizvo zvinotevera;

Zvokudya Zvine Utano Zvinokuvadza Kudya Zvakawanda

Omega-3 mafuta uye hove mafuta

Omega-3 fatty acids yakakosha kune hutano. Inorwisa kuzvimba mumuviri, inoita basa rakakosha mukukura kwehuropi uye inoderedza njodzi yechirwere chemoyo. Omega-3 oiri inotengeswa mumhando yemafuta ehove, cod chiropa mafuta, uye omega-3 capsules akagadzirwa kubva mualgae.

Zvisinei, kuwandisa omega-3 mafuta kunogona kukuvadza. Chiyero chakajairika chiri muhuwandu hwe1-6 gramu pazuva. Kutora 13-14 magiramu pazuva kune kuonda kweropa muvanhu vane hutano. Izvi zvinounza njodzi, kunyanya kune vanhu vanotora mishonga yeropa. Zvakare, kutora huwandu hwakawanda hwemafuta echiropa chehove, vhitamini A zvinogona kukonzera chepfu. Nekuti ine huwandu hwakawanda hwevhitamini A. Izvi zvine njodzi kunyanya kuvana nevakadzi vane pamuviri.

Tuna (itsva uye yakakangwa)

Tuna chimwe chezvokudya zvine utano. Asi kunyanyisa kunwa kunokuvadza. Ihove ine mafuta. Iyo yakanaka sosi ye omega-3 fatty acids. Iyo yakawanda kwazvo muprotein. Nekudaro, tuna inogona kunge iine yakakwira mercury.

Mercury ine chepfu kumuviri wemunhu. Inoungana mumuviri nekufamba kwenguva uye inogona kukonzera kunonoka kwekukura, matambudziko ekuona, kushaikwa kwekubatana, hurema hwekunzwa uye kutaura muvana.

Tuna ine huwandu hwakawanda hwemercury sezvo ichivaka mumatishu ayo nekufamba kwenguva. Zvinokurudzirwa kuti vakadzi vane pamuviri nevana vaganhurire kudya kwavo kwegungwa rine mercury kusapfuure maviri pasvondo. 

Sinamoni

SinamoniChinonaka chinonaka chine zvimwe zvemushonga. Yakapfuma mune antioxidants. Inorwisa kuzvimba uye inoderedza shuga yeropa. Iyo zvakare inoderedza njodzi yechirwere chemoyo, chirwere cheshuga, kenza uye neurodegenerative zvirwere.

Nekudaro, sinamoni ine huwandu hwakawanda hwekomboni inonzi coumarin, iyo inogona kukuvadza muhuwandu hwakakura. Kana coumarin inopedzwa zvakanyanya, sinamoni inoshanduka kuita chimwe chezvikafu zvinokuvadza. Kune marudzi maviri makuru esinamoni ane huwandu hwakasiyana hwecoumarin:

• Cassia sinamoni: Iine huwandu hwakawanda hwe coumarin.
• Ceylon cinnamon: Ceylon cinnamon, iyo chaiyo sinamoni, yakaderera zvikuru mucoumarin.

Iyo inoshivirirwa yezuva nezuva yekudya kwecoumarin ndeye 0,1 mg pakirogiramu yehuremu hwemuviri. Kushandisa zvinopfuura izvi zvinogona kukonzera chiropa chepfu uye kenza. Zvichienderana nekushivirira kwekudya kwezuva nezuva, hazvikurudzirwe kushandisa zvinopfuura 0,5-2 magiramu ecassia cinnamon zuva rega rega. Nekudaro, iwe unogona kudya magiramu mashanu (5 teaspoon) yeCeylon sinamoni zuva nezuva.

kofi

Kofi chinwiwa chinobatsira chine antioxidants uye mamwe macomputer anoshanda. Inoderedza njodzi yezvirwere zvechiropa, mhando 2 chirwere cheshuga uye neurodegenerative zvirwere.

Nhamba yezuva nezuva inoshandiswa ye caffeine mukofi ndeye 400 mg. Kushandisa mari inodarika iyi kunokonzeresa matambudziko akaita sekushaya hope, kushatirwa, kufunganya, dumbu remudumbu, kurova kwemwoyo uye kudedera kwetsandanyama.

Chiropa

Offal ndiyo nhengo dzemhuka dzine hutano zvakanyanya. Chiropa ndechimwe chazvo. Iyo yakapfuma kwazvo mune zvakawanda zvinovaka muviri se iron, vhitamini B12, vhitamini A uye mhangura. Asi magiramu 100 echiropa chemombe anopa katanhatu kudiwa kwezuva nezuva kwevhitamini A uye kanomwe mhangura.

Vitamin A ine mafuta-soluble vhitamini, zvinoreva kuti inochengetwa mumuviri wedu. Naizvozvo, kunyanyisa kunwa kunogona kukonzera vhitamini A chepfu. Somugumisiro, zviratidzo zvakadai sezvinetso zvekuona, kurwadziwa kwepfupa, kusvotwa uye kurutsa kunoitika.

Kuwana mhangura yakawandisa chepfu yemhangura unouya nazvo. Izvi zvinogona kukonzera oxidative kusagadzikana uye neurodegenerative shanduko uye kuwedzera njodzi yechirwere cheAlzheimer.

Kunyangwe chiropa chine hutano hunoshamisa uye chine hutano, hachisi chikafu chinogona kudyiwa zuva nezuva. Kudya kamwe chete pavhiki kwakakwana. 

cruciferous muriwo

Cruciferous miriwo imhuri yemiti inoumbwa nemiriwo senge broccoli, Brussels inomera, uye makabheji. Kudya kunovaka muviri uku kunoderedza njodzi yegomarara nehosha yemwoyo.

Nekudaro, miriwo iyi ine makomisheni anonzi thiocyanates. Inoderedza kukwanisa kwemuviri kutora iodine. Izvi zvinokonzera chirwere chinonzi hypothyroidism. hypothyroidism zvinoreva kuti thyroid gland haichanyanyi kushanda. Somugumisiro, chirwere chetachiona chinowedzera, kuwedzera uremu, kuvhara, kuoma kweganda uye kushaya simba kunooneka. Vanhu vane dambudziko rethyroid havafanire kudya miriwo iyi zvakanyanya. 

brazil nuts

brazil nutszviri pakati pezvakanakisa zvekudya zve selenium. Selenium chinhu chakakosha chekutsvaga asi chinogona kuva chepfu muhuwandu hwakawanda.

Izvo zvinokurudzirwa kudya kwezuva nezuva kweselenium ndeye 50-70 micrograms kuvanhu vakuru. Chiyero chepamusoro chekushivirira chinenge 300 micrograms kuvanhu vakuru. Nzungu huru yeBrazil ine 95 micrograms ye selenium.

Izvi zvinodarika mari inokurudzirwa zuva nezuva kuvanhu vakuru. Inopfuura katatu pane inokurudzirwa mari yevana. Kudya chete 4-5 Brazil nuts zvinozoita kuti munhu mukuru asvike kumuganhu wepamusoro wekuchengetedza kwavo selenium kudya.

Zviratidzo zve selenium toxicity zvinosanganisira kurasikirwa kwebvudzi nezvipikiri, nyaya dzekugaya, uye matambudziko ekurangarira.

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