Maitiro Ekuwana Akawanda Zvinovaka Muviri Kubva MuKudya Kwako

Zvemukati

• Tora Mumafuta ane Fat-Soluble Vitamins
• Zvikafu zviviri Zvinova Zvirinani Pamwe Chete
• Funga Kuburikidza Nenzira Yako Yokubika
• Zvichengetedze Zviri Nyore
• Ongororo ye

Iwe unoziva kusvika pasipinachi pamusoro peshuga, asi waiziva nzira iwe kubika iyo sipinashi inokanganisa kuwanda kwemuviri wako muviri unotora? Tikugashirei ku nyika yakaoma kwazvo ye bioavailability, inova ingori nzira inoshamisira yekutaura nezve huwandu hwe zvinovaka muviri izvo muviri unotora paunogadzirira nekudya chimwe chikafu, anodaro Tracy Lesht, RD Hezvino izvo zvaunofanirwa kuita kuti uve nechokwadi uri kuwana huwandu hwepamusoro-soro hwekusimudzira hutano kubva pakurumwa kamwe chete.

Tora Mumafuta ane Fat-Soluble Vitamins

Mavhitamini anonyungudika nemafuta, akadai sevhitamini A, D, E, uye K, anoita chaizvo zvaanonzwika sekuti: Anonyungudika mumafuta. Saka kuvadya nemafuta ane zvakasikwa zvinogona kubatsira muviri kutora mavitamini zviri nyore, anodaro Adrienne Youdim, MD, chiremba wezvehutano wezvehutano anogara muCalifornia. Kana iwe uchikwirisa sipinachi yako saladhi nemafuta emuorivhi, kana kuwedzera zvidimbu zvishoma zveavocado kune yako omelet, mabhonasi mapoinzi ako: Uri kutorovera iwo.

Zvakadaro, unofanirwa kutarisa kuti mavhitaminzi akawanda sei aunotora. Kusiyana nemvura-inonyungudika mavhitamini (B12, C, biotin, uye folic acid, semuenzaniso) anobuda nemuweti pese paanenge akawandisa mukati mako. system, kana iwe ukamedza yakawandisa mafuta-soluble vhitamini ipapo muviri wako unozochengeta iyo yakawedzera huwandu semafuta mune yako chiropa tishu. Kana izvozvo zvikaitika kakawanda, zvinogona kutungamirira kune chirwere chisingaperi, chine chepfu, uye chinogona kutyisa hupenyu chinonzi hypervitaminosis. Kashoma kuti izvozvo zviitike, uye pazvinenge zvaita kazhinji zvinobva pakutora yakawandisa yevhitamini yekudya yekuwedzera (pane kupinza mavhitamini kuburikidza nechikafu), asi unokwanisa kuitika.

Kuti uone nzvimbo inotapira iri pakati pekukwana asi kwete yakawandisa, Lesht anoti zvakanakira kunangana nemubhadharo wezuva nezuva (RDA) - wakaiswa padanho iro kuitira kuti muviri wako uwane gohwo rakakura kwazvo-usinga pfuure chikamu chepamusoro chekudya ( UL). Uye chero chaunoita, usasvetuka mavhitamini anonyungudika nemafuta uchifarira anonyungudika nemvura chete. Ovhitamini yega yega inoita basa rakakosha mukuchengetedza hutano hwako hwese, anodaro Youdim, saka haugone kuchinjanisa imwe kune imwe.

Zvikafu zviviri Zvinova Zvirinani Pamwe Chete

Ichokwadi: Kumwe kudya kwekubatanidza kuri nani pane kumwe (uh, mhoro, PB & J), uye izvo zvinorira zvechokwadi kana zvasvika kune huwandu hwezvinhu zvinovaka muviri izvo muviri unotora. Tora miriwo nemafuta, semuenzaniso. Chidzidzo chakaburitswa mu IAmerican Journal yeClinical Nutrition vakawana kuti vanhu vanotora carotenoid yakawanda inowanikwa musaladhi yakazadzwa nespinashi, lettuce, matomatisi, uye makarotsi apo yakange yakafukidzwa nemafuta akazara pane kupfeka yakaderera kana isina mafuta. Iwe unoda kuti muviri wako uchengetedze pacarotenoids senge beta-carotene, lycopene, lutein, uye zeaxanthin nekuti vanobatsira kudzivirira muviri kubva kuchirwere. Uyezve, mamwe ma carotenoid-senge lycopene-anowana bhenefiti yakapetwa kubva pakubatanidzwa nemafuta nekuti ane mafuta-akanyungudika. Humbowo: Chidzidzo chakabva kuOhio State University chakawana kuti vanhu vakatora 4.4 times more lycopene apo salsa ine madomasi yaisanganisirawo avocados.

Imwe nyeredzi-nyeredzi combo, kunyanya kana iwe uri munhu asingadyi nyama: Kubatanidza zvisiri mhuka mhuka simbi, senge tofu, ine vhitamini C. Iron kubva kumhuka inozivikanwa seyeme yesimbi, uye inowanikwa nyore kuti muviri wako unwe kupfuura isiri-heme iron. Asi vhitamini C inogona kuwedzera kutorwa kweiyo isiri-heme iron, anodaro Lesht. Saka edza tofu-topped sipinashi saladhi ne broccoli, tsvuku tsvuku, marangi eorenji, kana mahabhurosi, anodaro.

Funga Kuburikidza Nenzira Yako Yokubika

Kubika kunogona kukanganisawo huwandu hwezvokudya zvinotorwa nemuviri wako. Kazhinji, kubika kunowedzera bioavailability yechikafu, anodaro Youdim, asi hausi mutemo wakaomarara. Semvura mavhitamini anonyungudika, semuenzaniso, anonyanya kubatwa nekupisa nemvura, sekureva kwechidzidzo chakaburitswa mu European Zvinyorwa zveKiriniki Nutrition. "Vanorasikirwa nezvimwe zvinovaka panguva yekubika senge kufashaira nekuti zvinovaka muviri zvinodonhera mumvura," anodaro Lesht.

Pane kudira mvura iyoyo pasi singi, edza kuishandisazve muto, muto, kana sosi, anodaro. Kana kuti steam veggies dzako pane kuabika. Kana iwe uchifanira kushandisa kupisa nemvura, Lesht anoti zvakanakisa "kuvavarira kudzikisa nguva yekubika uye kushandisa shoma mvura ine kupisa kwakadzika kuti uwane huwandu hwakawanda hwezvakakwana." Uye kune miriwo inowanzoda nguva yakareba yekubika, pane kukurumidza kubira: Cheka 'em kuita zvidimbu zvidiki usati wakanda mumvura. Zvidimbu zvidiki = kukurumidza kubika.

Ah, uye usatya kushandisa iyo microwave-haina kubvisa chikafu chekudya. Muchokwadi, chidzidzo chakaburitswa mu Zvinyorwa zveKudya Sayenzi yakawanikwa ichibika uye ichipisa stegokholi yakacheka mavitamini C ayo ne34 uye makumi maviri neshanu muzana zvichiteerana, nepo microwaved broccoli yakaturikwa pamakumi mapfumbamwe muzana emari yekutanga.

Ukuwo, zvimwe zvekudya zvinobatsira nekupisa zvishoma nekuti zvinogona kubatsira kuputsa madziro emasero, zvichiita kuti zvive nyore kuti muviri utore zvinovaka muviri. Chokwadi, matomatisi ane lycopene-akapfuma anobatsira muavocado salsa, asi anotonyanya kuva nehutano kana abikwa: Chidzidzo chakaburitswa mu British Journal yeNutrition vakawana kuti vatori vechikamu vakabata zvinopfuura makumi mashanu nezvishanu muzana lycopene apo muto wemadomasi wakabikwa kwemamwe maminetsi makumi mana.

Zvichengetedze Zviri Nyore

Kana iwe uchinzwa kukanganiswa ne ins uye kubuda kweiyo bioavailability, Lesht anoti zvakanakisa kungo tarisa pakudya chikafu chakaringana icho chinosanganisira ese mavara eiri muraraungu. "Haufanire kusungirirwa pamusoro pekuwanikwa uye nekubikwa kwechikafu nekuti, pakupera kwezuva, chikafu chako chinofanirwa kuve chinonaka kwauri," anodaro. "Zvakakosha kudya michero nemiriwo zvakabikwa uye zvakagadzirirwa nzira yaunonakidzwa nazvo pane kunyanyofunga nezve bioavailability yavo uye kurasikirwa kwekudya nekuda kwekubika." Muchirongwa chikuru chezvinhu, kudya muriwo uye kungotora 50 muzana ye kudya kwaro kuchiri nani pane kusadya muriwo wacho zvachose.

Ongororo ye