4 Zvekuwedzera zveVakadzi Izvo Zvinogona Kusimudzira Kuonda

Zvemukati

• Magnesium
• Vhitamini D
• Bilberry
• MaProbiotic
• Ongororo ye

Tiri kurarama munyika yakagadzirirwa kutibatsira kugadzirisa zvikanganiso zvedu. Ndosaka tine cheki-cheki, masisitimu ekudzoreredza password, uye "Une chokwadi chekuti unoda kudzima?" kukurudzira. Aya masimbisiro, kunyangwe dzimwe nguva achiomesa hupenyu hwedu (darn you, autocorrect!), anobatsira kutidzivirira patinenge tiri panjodzi.

Saka kana zvasvika pakudya, zvine musoro zvakare kuve nema backups-sisitimu yekutsigira-iyo inogona kubatsira mukuda kwako kuzadzisa zvibodzwa zvako zvemahombekombe. Kana iwe uri kutoteedzera aya gumi nemaviri misimboti yekudya zvine hutano kubva Iyo Bikini Muviri Kudya, izvi zvinowirirana nevabatsiri zvinozowedzeredza mhedzisiro yechirongwa chako chekudya kuti ikubatsire kushandura muviri wako, kuwana chivimbo, uye kuchengetedza chimiro chako zvakanaka.

Magnesium

Chimwe chinhu chakakosha chekudya uku kugona kwayo kuzorodza tsandanyama, kukuchengetedza wakadzikama, uye kukurudzira kurara murunyararo, izvo pachazvo chikamu chikuru chekuita chero chirongwa chekudya chishande. Sekureva kweNational Institutes of Health, magnesium inodiwa kune anopfuura mazana matatu emakemikari ekuita mumuviri, anosanganisira kuchengetedza moyo mutinhimira, kudzora huwandu hweshuga yeropa, uye kubatsira kuderedza BP. Kumwe kutsvagurudza zvakare kunoratidza kuti kuwanda kwemagesium kunogona kuderedza njodzi yekenza yekoloni, uye ongororo zhinji dzakaratidza kuti magnesium inogona kubatsira kubata mamiriro akadai seosteoporosis, PMS, migraines, kushushikana, nezvimwe.

Kuwedzera kune izvo zvakanaka zvehutano, magnesium inogona zvakare kubatsira mukudzikisa uremu uye kuumba muviri. Chidzidzo che2013 mune Zvinyorwa zveNutrition akawana kuti kukwirisa kwemagesium kwakabatana nehuremu hwekutsanya glucose uye insulin (mamaki ane hukama nemafuta uye kuwedzera uremu), uye imwe ongororo kubva kuEngland yakawana kuti magnesium yekuwedzera inogona kunge iine zvinobatsira mukuderedza kuchengetedza kwemvura panguva yekuenda kumwedzi, kubatsira kuderedza kuputika kwedumbu kusingadiwi. Kurudziro ye magnesium yevakadzi vari pasi pemakore makumi matatu ndeye 310 milligrams, uye 320 yevakadzi vanopfuura makore makumi matatu. Uchawana magnesium mune zvakawanda zvekudya, kusanganisira mashizha mashizha emiriwo, bhinzi, uye nzungu. Mishonga yemapiritsi kana yehupfu inowanikwawo zvakanyanya kuzvitoro zvezveutano. Edza kunwa mvura inodziya nechipunu che magnesium poda manheru ega ega usati warara: Izvi zvinogona kukubatsira kurara zvakanaka uye kugara wakajairwa, kuderedza kuputika uye kusagadzikana.

Vhitamini D

Vitamin D ine akawanda mabhenefiti kune yako yakazara hutano uye bikini muviri zvibodzwa, zvakadaro vazhinji vedu vakashomeka mairi. (Kutaura zvazviri, kana uchigara kuchamhembe kweAtlanta kana Phoenix, zvidzidzo zvinoratidza kuti unenge uine chokwadi chokuti hauna D-inoshayiwa nguva yakawanda yegore.) Saka piritsi yezuva nezuva yevhitamini D inogona kuva chinhu chinodiwa kuwedzera pane kudya kwako. Kune zvidzidzo zvinoratidza kuti vhitamini D inobatsira mukuwedzera simba remhasuru, nepo kuve nematanho akaderera eiri kwakabatana nezvinhu zvakaita sehosha yemoyo nekenza. Kumwe kutsvagurudza kunoratidza kuti vanhu vane huwandu hwakaderera hwevhitamini D vanobata dzihwa dzakawanda kana dzihwa pane avo vane huwandu hwakanyanya. Icho chinhu chakanakira pachacho, asi funga nezve chinokatyamadza chiitiko zvakare: Paunowedzera kurwara, zvishoma paunonzwa sekuda kuita maekisesaizi uye paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisvika kune izvo zvinonzi kunzwa-kwakanaka chikafu.

Panyaya yekudzikira uremu, vhitamini D inogona kutora chinzvimbo chinotovimbisa nekubatsira kudzora nzara uye chishuwo. Chidzidzo che2012 Iranian mu Nutrition Zvinyorwa akawana kuti kuwedzera kwevhitamini D kwakabatanidzwa ne7-muzana kuderera kwemafuta, uye chidzidzo chiduku kubva kuYunivhesiti yeMinnesota chakawana ukama pakati pemazinga akakwirira eD uye kurasikirwa kwemafuta, kunyanya munzvimbo yedumbu. Ehe, izvo hazvireve kuti kutora vhitamini D ipiritsi rimwe-kurapa-zvese. Asi kuti uwedzere kurovedza muviri kwakanaka uye tsika dzekudya, ita shuwa kuti unowana huwandu hunokurudzirwa zuva rega rega kuburikidza nekudya, mwenje wezuva (tora maminetsi gumi nemashanu panze, kunyanya mumwedzi yechando), uye nekuwedzera kana zvichidikanwa. Iwe unogona kuwana vitamini D mune zvakasiyana-siyana zvekudya, zvakadai sehove, mazai, uye zvigadzirwa zvemukaka zvakasimbiswa; zuva rega rega rinokurudzirwa kudya i600 IU. Tsvagiridzo inoratidza kuti iwe uchawana zvirinani kutorwa kwevhitamini D yekuwedzera kana ukaitora nekudya kwako kukuru.

Bilberry

Michero yakaomeswa uye mashizha emuti uyu, ane hukama neblueberry, anogona kupa mhedzisiro inobatsira yekurasikirwa nekurema nekuda kweiyo antioxidant zvinhu. Imwe yekudzidza ya2011 mumagazini Chirwere cheshuga yakawana kuti chikafu chakakwira mubilibheri (pamwe nehove dzakakora uye zviyo zvakakwana) zvakagadziriswa mashandiro eropa. Imwe yemigumisiro iyi yaisanganisira kuvandudzwa kweropa uye dzimwe nyaya dzekufamba-famba dzine chokuita nekurema.

MaProbiotic

Tsvagiridzo inokwira iri kukwevera hukama pakati pegut-hutano aids senge probiotics-iyo ine hutano mabhakitiriya anogara mumatumbo edu kana mudumbu-uye kudzora uremu. Kupinzwa kwemaprobiotics, kungave kubva mukudya zvakaita seyogati kana ma supplements, kwakaratidzwa kuve kunoshanda pane zvese kubva pakusimudzira immune system uye kuderedza matambudziko emudumbu kusvika pakurapa cancer. Tsvagiridzo kubva kuWashington University Chikoro cheMishonga chakabatanidza kufutisa nekushaikwa kwematumbo maruva kusiana. Wedzera yogati kune chikafu chako chezuva nezuva, uye kunyanya kana iwe uri vegan kana lactose-isingashiviriri, ita chokwadi chekutarisa maprobiotic ekuwedzera aine angangoita mabhiriyoni mashanu masero anoshanda.

Uye usakanganwa kutenga kopi yako Iyo Bikini Muviri Kudya nhasi kune rakatowanda zano rekuveza muviri uye dzakavanzika-pasi-zvakavanzika zvekumhara-kugadzirira pasina nguva!

Ongororo ye