8 Zviratidzo Kudya Kwako Kunoda Makeover

Zvemukati

• Iwe wakabatikana pasina chikonzero
• Bvudzi Rako Riri Kuonda
• Une Cheka Iri Kutora Nokusingaperi Kuti Upore
• Zvipikiri zvako zvine Unyanzvi, Flat Shape
• Unobatwa Nemusoro Unotyisa
• Uri Kungoerekana Une Dambudziko rekutyaira Husiku
• Rurimi Rwako Rwaita Kuzvimba
• Ganda Rako Rinonzwa SeRufu Mupata
• Ongororo ye

Kazhinji muviri wako inyanzvi pakutumira mirairo yakajeka inokuudza chaizvo zvazvinoda. (Dumbu riri kuhukura sekatsi yemusango? "Ndidyisa izvozvi!" Haugone kuramba wakavhura maziso? "Enda kunorara!") Asi kana chikafu chako chine mukaha wezvekudya, iwo mameseji anogona kunge asinganetsi. "Muviri wako unogona kukuudza kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wamboita.

Nyaya iripo: Ungafungidzira here kuti rurimi rwakazvimba rungareva kuti unoda rumwe fata, kana kuti hosha isingagumi inowanzo chiratidzo chekushomeka kwe zinc. Tarisa uone aya asingatarisire kuti chikafu chako chingave chiri kushaya chimwe chinhu kuti ugone kugadzirisa kudya kwako uye nani muviri wako. (Uye nguva dzose bvunza chiremba wako kuti asimbise chikonzero chechirwere chipi zvacho.)

Iwe wakabatikana pasina chikonzero

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Chiitiko chisingatsanangurike cheblues chinogona kureva kuti uri kuperevedza pavhitamini B12, iyo inobatsira kuchengetedza system yako yetsinga ine hutano. Uye kunyangwe iri nyore kwazvo kuwana iyo yakakurudzirwa 2.4 mazuva ese ma micrograms (mcg) kubva kune mhuka-based chikafu senge nyama nemazai, ongororo ya2013 yakagumisa kuti vezvirimwa uye vegans vane yakanyanya kushomeka njodzi. Asi nekuronga kudiki, vanodya zvirimwa vanogona kugutawo. "B12 yekuwedzera pamwe nekudya kwakasimbiswa sekudya kwekudya kwekudya kwemangwanani, tofu, soymilk, uye mbiriso inovaka muviri zvese zvakanaka," anodaro Keri Gans, RD, munyori we Chidiki Chinja Chikafu.

RELATED: 6 Nzira Dzako Kudya Kunotumira neMetabolism Yako

Bvudzi Rako Riri Kuonda

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Kurasika kwebvudzi kunogona kuva chiratidzo chekupenga kunetseka, kuchinja kwehomoni, uye kunyange (yakakura!) Zvirwere zvemusoro. Asi zvinogona zvakare kuva mhedzisiro yeishoma vhitamini D, yakawana imwe ongororo ichangoburwa yevakadzi vane makore gumi nemasere kusvika makumi mana nemashanu. pakati pedu pamwe havasi kuwana kuguta kwavo. "Handizive chero munhu anowana vhitamini D yakakwana kubva kuzuva uye kudya chete," anodaro Elizabeth Somer, R.D., munyori we Idya Nzira Yako yeSexy. "Zvinotora magirazi matanhatu emukaka wakasimbiswa pazuva kuzadzisa zvaunoda." Saka taura nedoc wako-iye angangokurudzira yekuwedzera.

Une Cheka Iri Kutora Nokusingaperi Kuti Upore

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Iyo pesky scab inogona kureva kuti wakaderera pazinc, chinhu chekutevera chinobatsira nekupora kwemaronda pamwe ne immune immune uye kugona kwako kunhuwidza nekuravira. (Haungade kurasikirwa izvo!) Muchokwadi, kunyangwe isingawani kutarisisa kwakawanda sezvinovaka muviri senge calcium uye vhitamini D, chirevo chakaburitswa kutanga kwegore rino chakapedzisa kuti zinc ndeimwe yezvakakosha zvakanyanya simbi mumuviri. Vezvirimwa uye avo vane nyaya dzemudumbu vanogona kunetseka kusvika pamamirigiramu masere (mg) akakurudzirwa zuva rega rega, saka ive shuwa kurongedza pazinc-zvakapfuma zvekudya semazai kana nyama yemombe kana isina nyama senge bhinzi, zviyo zvakasimbiswa, uye mahewu.

Zvipikiri zvako zvine Unyanzvi, Flat Shape

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Zvipikiri zvinotaridzika zvisina kujairika zvakapetana kana concave kazhinji chiratidzo chekushomeka kwesimbi. Izvo zvinogona zvakare kukonzera kuti iwe unzwe kuneta, kusviba-musoro, uye kunyangwe kushoma mweya, zvichikusiya usina oomph yakawanda kuti uzviite kuburikidza neako wenguva dzose kurovedza muviri, Gans anodaro. Mashoko akanaka? Iwe unogona kuwana iyo 18mg iron inokurudzirwa pazuva kubva pakudya senge bhinzi chena, nyama yemombe, uye zviyo zvakasimbiswa, asi kubuda kwekuwedzera kunogona zvakare kukudzosera kumashure. Muchokwadi, ongororo ya2014 yezvidzidzo zvinopfuura makumi maviri yakawana kuti zuva nezuva iron supplementation inosimudzira kushandiswa kweokisijeni kwevakadzi, chiratidzo chekuvandudza kuita maekisesaizi. Asi iron ndeimwe kesi apo iwe unofanirwa kutaura nachiremba wako kutanga nekuti zvakawandisa zvinogona kuve nenjodzi.

Unobatwa Nemusoro Unotyisa

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Iwo anouraya migraines anokanganisa kubereka kwako uye kukuita kuti unzwe kusuwa inogona kunge iri nzira yemuviri wako yekukuudza kuti inoda yakawanda magnesium, sezvo kuve neiyo shoma yemaminerari inogona kukanganisa neropa mutsinga kushanda muuropi hwako. Senge kuti marwadzo ega anga asina kukwana zvakakwana, kutsvagurudza kwazvino kunoratidza kuti migraines inogona zvakare kuwedzera njodzi yako yekushushikana, saka iri zano rakanaka kusangana neiyo 310mg ye magnesium yakakurudzirwa zuva nezuva. Tsvaga mumamondi, sipinashi, uye bhinzi nhema.

Uri Kungoerekana Une Dambudziko rekutyaira Husiku

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Kuoma kuona murima ndechimwe chezviratidzo zvekutanga tangi yako inogona kunge yakaderera pavhitamini A, iyo inoita basa rakakosha mukuchengetedza kuona pamwe nekudzivirira maziso akaoma. Inowanikwa muzvikafu zvitsvuku uye zveorenji zvakaita sembatatisi, makarotsi, uye mhiripiri, "asi unofanirwa kudya vhitamini A nemafuta kuti muviri wako utore," anodaro Cuomo. Imwe yummy inokwenenzvera kuti ikubatsire kusvika kune yako yemazuva ese 700mcg? Avocado, iyo inogona kukwirisa yako vhitamini A kunwiwa kanopfuura katanhatu, chinodaro chidzidzo chitsva chakaburitswa mu Zvinyorwa zveNutrition.

Rurimi Rwako Rwaita Kuzvimba

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Zvisinganzwisisike asi ndezvechokwadi: Kashoma folic acid-a B vhitamini inobatsira muviri wako kuvaka mapuroteni nemasero matsvuku eropa-anogona kuenzana nezviitiko zvakaipisisa mumuromo mako, serurimi runoputika kana maronda emumuromo. Kunyanya kushamisika? Kujekesa kune yakakwira mwero wezuva re UV UV mwaranzi kunogona kunyatso bvisa ako mafaturu mazinga, yakawana imwe yazvino ongororo. Iyo yekugadzirisa-parutivi kubva pakutsvaga pane chezuva chezuva, icho chaunenge watoita-kurodha kumusoro kune folate-yakafuma mashizha emashizha senge kare kana sipinashi kusangana neyako 400mcg yakakurudzirwa zuva nezuva huwandu.

Ganda Rako Rinonzwa SeRufu Mupata

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Kwete, moisturizer yako haina kuerekana yamira kushanda. Zvingangodaro, iwe unoda akawanda omega-3 fatty acids, ayo anokurudzira kukura kwesero membranes iyo inobatsira ganda rako kunamira pamusoro pemvura, anodaro Somer. Zvinotonyanya kukosha, kuwana omega-3 yakakwana kunogona zvakare kudzora njodzi yako yekenza yeganda, sekureva kweongororo ichangoburwa yakaburitswa mu American Journal yeClinical Nutrition. Kunyangwe pasina kubvumirana pamutengo wakakwana wezuva nezuva wevakadzi, iyo American Heart Association inokurudzira kudya angangoita maviri-matatu-ounce servings ehove dzakakora salmon, tuna, kana mackerel pasvondo kuti uzadze omega 3s. Hausi fan wehove? Sarudza chekuwedzera kana chikafu chakasimbiswa nealgal DHA pamusoro peflaxseed kana walnuts sezvo iwo maomega 3s asina kunyatso kutorwa nemuviri, Somer anodaro.

Ongororo ye