5 Nutrients Kunyange Hutano Vanhu Vanokanganwa Nezve

Zvemukati

• Vhitamini D
• Iron
• Potassium
• Zingi
• Magnesium
• Ongororo ye

Kudya kwakaringana ndicho chimwe chezvinhu zvikuru muhutano hwako. Nekudaro, kumbundira kudya zvine hutano hazvireve kuti kunoita kuti usabatikane nezvikanganiso zvinovaka muviri. Zvimwe zvinoshomeka zviri nyore kuona nekuti vanachiremba vanowanzo raira kuongororwa ropa kwavari-vamwe vanonyepedzera. Urikupotsa here izvi zvishanu zvakakunakira iwe nekuda kwekudya kune hutano?

Vhitamini D

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Uku kushomeka kwakajairika, uko kunokanganisa makumi mana neshanu muzana yevagari vemuU.S., ndeimwe yakadzikira pakuda kwedu kuchengetedza zuva. Ndizvozvo: Kushambadzirwa kwezuva kunokonzeresa kugadzirwa kwevhitamini D mukati memuviri wako. Uye chero ani anogara mumumvuri anogona kumhanyisa njodzi yeD-kushomeka. Iri idambudziko nekuti vhitamini D inobatsira kuchengetedza mapfupa ane hutano uye inogona kutora chinzvimbo mukudzivirira kenza, pakati peimwe nzira zhinji, anodaro Marisa Moore, RD, an Atlanta-based chikafu uye mupi wezvehutano. (Hazvina mubvunzo kuti vitamini D yakakosha kuhutano hwako. Tarisa uone 5 Weird Health Risks dzeLow Vitamin D Levels.)

Ungangoda kushanda D yakawanda mukudya kwako, asi zvinonetsa nekuti hapana zvekudya zvakawanda zvakapfuma mazviri. Mukaka wakasimbiswa nawo, saka ndicho chimwe chezvinhu zviri nyore kuwana. Zvimwe zviyo uye yoghurts zvakare D-yakasimbiswa, saka tarisa iyo label. Kune dzimwe sarudzo dzechisikirwo dzekukubatsira iwe kurova chinangwa chako che600 IU pazuva: yakachekwa, yakabikwa portabella howa (634 IU pamukombe), maovhosi matatu salmon yakabikwa (444 IU), 1 yakabikwa halibut filet (196 IU), 1 yakabikwa tilapia filet (130 IU), 1 zai rakabikwa rakaomarara (44 IU), sekureva kweDhipatimendi reU.S.

Iron

Mifananidzo ye Corbis

Kushaikwa kwesimbi, inozivikanwawo seanemia, inorova vangangosvika gumi nenhatu muzana yevakadzi vane makore makumi maviri, makumi matatu, uye makumi mana, data kubva kuCenters for Disease Control and Prevention (CDC) inoratidza. Vakadzi vanotapudza nyama dzine iron, dzakadai senyama yemombe, vanoisa njodzi yavo, anodaro Erin Spitzberg, RD, uye muvambi weLiving It! Chikafu. Izvi zvinoreva kuti chirongwa chako chekudya chine hutano chinogona kudzosera kumashure. Zvisiri-nyama sosi simbi zvinonyanya kuomarara kuti muviri wako ubate, nepo mamwe ma phytates (antioxidants) ari muzviyo nematani (polyphenols) mumatai anogona chaizvo kudzivisa kutora kwesimbi. Irritable Bowel Syndrome (IBS) uye mamwe matambudziko emudumbu anogona zvakare kubatsira mukushomeka nekuti kunwa kwesimbi kunoitika mugiripi reGI, anodaro Spitzberg. Ungaona sei dambudziko resimbi? Simbi yakaderera inogona kuita kuti unzwe usimbe, wakaneta, uye wakaora mwoyo, uku uchikanganisa kuita kwemuviri nebasa, inoshuma ongororo yeongororo mu. Zvinyorwa zveVakadzi Hutano. Vakadzi vane makore 19 kusvika makumi mashanu vanoda mamirigiramu gumi nemasere (mg) pazuva-uye zvimwe kana vaine pamuviri.

Funga nezvezviwanikwa izvi, uye ita shuwa kuti uri kudya zvakakwana vhitamini C-75 mg pazuva-inowedzera kunyura kwesimbi: yakagochwa turkey zamu (8.4 mg), gumi nemaviri oyster (7.8 mg), 1 kapu yakabikwa sipinachi (6.4 mg) , 1 kapu yakabikwa bhinzi (5 mg), 1 3-ounce yemombe siketi steak (4.5 mg).

Potassium

Mifananidzo ye Corbis

Vanhu vazhinji vasina chokwadi mune iyi mineral vari kutora diuretics, izvo zvinogona kukuita kuti ubudise potassium, anodaro Spitzberg. Nekudaro, vakadzi vazhinji vane hutano vachiri kutadza kusvika pane zvinokurudzirwa kudya. "Zvinotora michero yakawanda uye miriwo kusangana nemazano e potassium (4700 mg / zuva), uye tinoziva kuti ruzhinji rwevanhu vakuru havasvike pamukombe 2 1/2 mukombe zuva rega rega," anodaro Moore. Iroro idambudziko nekuti pakati pezvimwe zvinhu, potasium inobatsira kudzora BP. Mune imwe ongororo yakabudiswa muna BMJ, vanhu vaidya potasium yakawanda vaive ne24 muzana yakaderedza njodzi yekurohwa.

Mabhanana (anenge 400 mg imwe neimwe) uye mbatatisi (inenge 1600 mg per spud) yakanaka sosi. Ramba uchiwedzera kuwedzera kwaunodya ne: yakakangwa turkey zamu (2563 mg), 1 mukombe yakabikwa Swiss chard (963 mg), 1 mukombe yakabikwa yams (911 mg), 1 yakabikwa nyama yenguruve chop (776 mg), 1 mukombe lentiy (731 mg) . (Imwezve yakakwira potassium sosi? Celery! Tarisa uone gumi neChipiri Celery Recipes kubva kune Vakakurumbira maChef.)

Zingi

Mifananidzo ye Corbis

Ichi chicherwa chinoita basa rakakosha mune yakawanda maseru maitiro. Asi zvinonetsa kuona kushomeka kwepakati nepakati kwezinc, nekuti hapana bvunzo yakanaka kwavari, anodaro David Eide, Ph.D., purofesa wesainzi yezvehutano kuYunivhesiti yeWisconsin-Madison. "Vanhu vazhinji muU.S. vane zinc yakawanda muzvikafu zvavo, asi chikafu chakapfuma zvakare muzviyo chinogona kutadzisa kunwa kwezinc nekuda kwemakemikari ari muzviyo zvinosunga zinc uye zvinodzivirira kutora kwayo mumatumbu."

Imwe ongororo ya2012 kubva kuUC-Davis inoratidza kuti vangangoita 7.5 muzana yevanhu vari munyika dzinotambira mari dzakadai seUnited States vanoshaya zinc. Zviratidzo zvekushomeka kwakanyanya zvinogona kusanganisira kurasikirwa nevhudzi, kuputika kweganda, manyoka, kuwedzera hutachiona, uye kurasikirwa kwekunzwa kwekunzwa, anodaro Eide. Kuperevedza kweZinc kunogona zvakare kuve kwakaderera: Mune kumwe kuongorora, vakadzi vane yakadzika zinc zinc inotora vaive makumi manomwe neshanu muzana vangangoita zviratidzo zvekushushikana pane avo vane yakanyanya kutora. Imwe dzidziso: Zinc inogona kusimudzira mazinga europi-yakatorwa neurotrophic factor, kemikari yeuropi inogona kusimudzira mamood.

A mashoma zinc-akapfuma sarudzo dzekukubatsira iwe kurova yakakurudzirwa zuva nezuva mvumo (RDA) ye8 mg pazuva: gumi nembiri oysters (66 g), 1 yemombe ribeye filet (14 g), 1 yakakangwa turkey zamu (13 g), 1 yakakangwa peturu sirloin steak (6 g), 19 pecan halves (1.3 g).

Magnesium

Mifananidzo ye Corbis

Inenge hafu yevagari vemuU.S. havadye zvakakwana magnesium, maererano neCDC dhata. Iro idambudziko kufunga magnesium inoita basa rakakosha mumaitiro mazhinji, anodaro Moore. "Nekuda kwebasa rayo mune glucose metabolism, zvikafu zvakapfuma mu magnesium zvinosanganisirwa nenjodzi yakaderera kwazvo yeshuga." Magnesium inosanganiswawo nekuwedzera kwemapfupa emaminetsi uye hutano hwemwoyo. Mune chidzidzo chakaburitswa mu Zvinyorwa zveAmerican College yeCardiology, imwe neimwe ye50 mg yekuwedzera mukudya kwe magnesium yakabatanidzwa ne22 muzana yakaderera coronary artery calcium, chiyero chechirwere chemwoyo. Izvo zvinogona kunge zviri nekuti magnesium inopindira nekugadzwa kwedombo uye kuverenga.

Iwe unoda 310 mg ye magnesium kusvika kumakore makumi matatu uye 320 mg mushure mezvo, uye nezvimwe kana uri nepamuviri, maererano neNational Institutes of Health (NIH). Funga manyuko aya: 1 mukombe yakabikwa sipinachi (157 MG), 1 kapu mugaba Great Northern bhinzi (134 MG), 1 kapu yakabikwa teff (126 MG), 6 Brazil nzungu (107 MG), 22 maamanda (78 MG). Edza kushandura nzungu dzako kuita chimwe chinhu chinonakidza, senge aya gumi Asingadaviriki Akanaka Nut Butters Aunogona Kuita.

Ongororo ye