Zvinobatsira Here Kusanganisa Huchi Nemukaka?

Zvemukati

• Kubatsirwa
• Dai kusimudzira kurara mhando
• Inotsigira simba repfupa
• Inogona kusimudzira hutano hwemwoyo
• Zvipingamupinyi
• Chinokosha

Uchi nemukaka ndeye yakasanganiswa musanganiswa inowanzo kuverengerwa muzvinwiwa uye madhiri zvakafanana.

Kuwedzera pakuve unodzikamisa nekusanyaradza, mukaka neuchi zvinogona kuunza hupfumi hwakawanda kune ako aunofarira madhiri.

Uyezve, izvi zviviri zvinongedzo zvakatsvagirwa mishonga yavo uye zvinowanzo shandiswa senzira yekurapa yekurapa akasiyana mamiriro ehutano.

Ichi chinyorwa chinoongorora zvakanakira uye zvinokanganisa huchi nemukaka.

Kubatsirwa

Kubatanidza mukaka neuchi kunogona kuve kwakabatana neakawanda anoverengeka mabhenefiti ehutano.

Dai kusimudzira kurara mhando

Vanhu vazhinji vanonwa girazi remukaka unodziya neuchi nguva pfupi vasati varara kuti vabatsire kusimudzira kunaka kwekurara, uye mushonga uyu unotsigirwa nesainzi.

Muchokwadi, chidzidzo chinosanganisira vanhu makumi matanhatu nemasere avo vakaiswa muchipatara nekuda kwechirwere chemoyo vakaona kuti kunwa musanganiswa wemukaka neuchi kaviri zuva nezuva kwemazuva matatu kwakavandudza huwandu hwekurara ().

Uyezve, ongororo dzinoverengeka dzakaratidza kuti mukaka neuchi huchigona kuwedzera kurara kana zvichishandiswa zvakasiyana.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti kudya magiramu gumi, kana inenge 1/2 puniu, yeuchi maminitsi makumi matatu nguva yekurara isati yavandudza hunhu hwekurara uye kudzikisira kukosora kwehusiku muvana mazana matatu vane hutachiona hwekufema ().

Saizvozvowo, ongororo muvanhu vakuru makumi mana nevaviri yakaratidza kuti avo vaigara vachinwa mukaka kana zvigadzirwa zvemukaka vaive nemikana yekunetseka kurara ().

Inotsigira simba repfupa

Mukaka sosi huru yecalcium, chinovaka chikafu chakakosha icho chinoita basa rakakosha muhutano hwemapfupa ().

Kumwe kutsvagurudza kunoratidza kuti kunwa mukaka kunogona kusimudzira mapfupa emaminetsi uye kunogona kusunganidzwa nenjodzi yakaderera ye osteoporosis uye kutsemuka (,,).

Kubatanidza mukaka neuchi kunogona kusimudzira mabhenefiti ekare-ekuvaka mabhonzo zvakanyanya.

Muchokwadi, kumwe kuongorora kwakaratidza kuti huchi hunogona kuchengetedza hutano hwemapfupa nekuda kweayo antioxidant uye anti-kupisa masimba ().

Kumwe kuongorora kweongororo pfumbamwe kwakaratidza kuti kuwedzera neuchi kunogona kudzikamisa mimwe mhedzisiro inosangana nekurovedza muviri uku uchiwedzera mapfupa kuumbwa ().

Inogona kusimudzira hutano hwemwoyo

Mukaka neuchi chimwe nechimwe chakabatanidzwa nezvakawanda zvinogona kubatsira kana zvasvika kune hutano hwemwoyo.

Kunyanya, mukaka wakaratidzirwa kuwedzera huwandu hweiyo HDL (yakanaka) cholesterol, iyo inogona kubatsira kujekesa chidimbu kubva mutsinga dzako kudzivirira kubva kuchirwere chemoyo. Nekudaro, izvi zvakawanikwa chete kuti ndezvechokwadi kune mukaka wakazara, kwete mukaka wakafuta (,).

Yakapfuma zvakare mu potassium, chinhu chakakosha chinovaka muviri chinogona kubatsira kudzikisa huwandu hweropa ().

Zvichakadaro, ongororo dzinoratidza kuti huchi hunogona kudzikisa huwandu hwe triglycerides, huwandu hwecholesterol, uye LDL (yakaipa) cholesterol - zvese izvi zvine njodzi pazvirwere zvemwoyo (,).

Inogona kutodzora mamaki akati wandei ekuzvimba, ayo anogona zvakare kukonzera chirwere chemwoyo (,).

Zvimwe zvidzidzo zvakaona kuti mukaka neuchi zvinogona kubatsira kuvandudza mhando yekurara, kutsigira mapfupa simba, uye kukurudzira hutano hwemwoyo.

Zvipingamupinyi

Kunyangwe mukaka neuchi uchigona kupa zvakanakira hutano, pane zvishoma zvinokanganisa kufunga nezvazvo.

Kutanga, mukaka wemombe unogona kunge usina kukodzera kana iwe uri lactose isingashiviriri kana uchitevera chikafu chisina mukaka, kana kana iwe uine mukaka unopesana.

Dairy yekushandisa inogona zvakare kusungirirwa kune yakakwira njodzi kune mamwe mamiriro eganda, kusanganisira acne, rosacea, uye eczema (,,).

Izvo zvakakoshawo kuti uzive kuti kunyangwe huchi hune hutano hunhu, hwakakwira mushuga uye macalorie.

Kudya huwandu hwakawanda hweshuga yakawedzerwa inogona kubatsira mukuwedzera huremu, chirwere chemwoyo, chirwere cheshuga, uye matambudziko echiropa ().

Uchi hahunawo kukodzera kuvana vadiki vari pasi pemwedzi gumi nemaviri, sezvo iine hutachiona hunogona kukonzera botulism yemucheche, chakakomba uye chinogona kutyisidzira hupenyu ().

Pamusoro pezvo, kupisa huchi kune tembiricha yakakwira kunogona kuwedzera kuumbwa kwehydroxymethylfurfural (HMF), mukomboni unokwanisa kuita zvese zvakanaka nezvakaipa pahutano kana ukadyiwa muhuwandu (,).

Naizvozvo, zvirinani kuyera zvaunodya uye kudzivirira kudziisa kune tembiricha yakakwira kuti iwedzere mikana yayo yehutano.

Mukaka unogona kuwedzera njodzi yako yemamwe mamiriro eganda uye kuva usina kukodzera kune vamwe vanhu. Uchi hwakakwirawo mushuga uye macalorie uye hunogona kuwedzera huwandu hweHMF painopisa. Uyezve, haina kukodzera kuvana vadiki pane gumi nemaviri mwedzi.

Chinokosha

Mukaka neuchi zvinhu zviviri zvine simba zvinopa zvivimbiso zvinoverengeka zvehutano.

Kunyanya, ivo vanogona kuvandudza hunhu hwekurara, kuwedzera simba repfupa, uye kusimudzira hutano hwemwoyo.

Nekudaro, izvi zvekudya zvinogona zvakare kuve nezvimwe zvakashata mhedzisiro uye zvisina kukodzera kune wese munhu.

Naizvozvo, zviri nani kuti uenzanise zvaunodya uye unakirwe nekombi iyi sechikamu chekudya kwakaringana.