Doro Rakakunakira Here?

Zvemukati

• Kunwa doro
• Zvinogona kubatsirwa
• Inogona kubatsira moyo wako
• Dai kusimudzira shuga yeropa kudzora
• Zvimwe zvinogona kubatsira
• Kuderera
• Doro rakakunakira here?
• Chinokosha

Vanhu kutenderera pasirese vave kunwa doro kwezviuru zvemakore.

Doro chakakurumbira chinwiwa chinodhaka chakagadzirwa nekubika uye kuvirisa zviyo zvine mbiriso, zvipuka, uye nezvimwe zvinonhuhwirira. Mhando zhinji dzedoro dzine 4-6% doro, asi chinwiwa chinogona kubva pa0,5-40%.

Nekuti kutsvagurudza kuri kubuda kwakaratidza kuti huwandu hwakati wandei hwewaini hunogona kuve nezvakanakira hutano, vanhu vazhinji vanonetseka kana doro ringave rakakunakira iwe.

Chinyorwa ichi chinoongorora kudya kunovaka kwedoro, pamwe nezvazvinogona kubatsira uye kudzikira.

Kunwa doro

Kunyangwe hwahwa hunowanzoonekwa semakoriori asina chinhu, hune zvicherwa nemavhitamini.

Pazasi peyero kuenzanisa kwema12 ounces (355 mL) yeyakajairwa uye akareruka doro (,):

Uye zvakare, ese ari maviri marudzi ane mashoma potasium, calcium, thiamine, iron, uye zinc. Zvemukati mevitamini B nemaminerari mhedzisiro yedoro inogadzirwa kubva kuzviyo zvezviyo nembiriso.

Sezvineiwo, hwahwa hwakareruka hune zvakapoterera zviviri muzvitatu zvemakoriori edoro renguva dzose uye zvishoma zvishoma doro.

Kunyangwe doro riine zvidiki zvidiki zvemicronutrients, haisi sosi yakanaka kana ichienzaniswa nezvikafu zvese semichero nemiriwo. Iwe unozofanirwa kunwa huwandu hwedoro kuti usvike pane zvako zvezuva nezuva zvinovaka muviri.

Doro rine mavitamini B nemamineral akasiyana siyana nekuti akagadzirwa kubva muzviyo zvezviyo nembiriso. Nekudaro, chikafu chizere semichero nemiriwo chitubu chiri nani. Iwe haufanire kushandisa doro kusvika kune ako ezuva nezuva zvinovaka muviri zvinodiwa.

Zvinogona kubatsirwa

Chiedza kusvika pakati nepakati chinwiwa chinwiwa chinogona kusanganiswa nemamwe mabhenefiti ehutano.

Inogona kubatsira moyo wako

Chirwere chemwoyo ndicho chinonyanya kukonzera rufu muUnited States ().

Ongororo dzinoverengeka dzinoratidza kuti mwenje kune mwero doro uye kunwa doro kunogona kusangana nenjodzi yakaderera yechirwere chemwoyo.

Chidzidzo chevhiki gumi nembiri muvanhu vakuru makumi matatu nevatanhatu vane huremu hwakawandisa vakawana kuti zvine mwero kunwa doro - chinwiwa chimwe chevakadzi, zvinwiwa zviviri zvevarume pazuva - zvakagadzirisa antioxidant zvimiro zveHDL (yakanaka) cholesterol uku zvakare ichivandudza kugona kwemuviri kubvisa cholesterol ().

Kuongorora kukuru kwakataura kuti yakaderera kusvika pakati nepakati kunwa doro - kusvika kuchinwiwa chimwe chete pazuva muvakadzi, kusvika kuvaviri kuvarume - kunogona kudzora chirwere chemwoyo panjodzi kusvika pamwero wakafanana newaini ().

Zvisinei, zvakakosha kuti uzive kuti izvi zvinogona kubatsira zvinowirirana nechiedza kusvika kune zvine mwero kudya chete. Kune rimwe divi, kunwa doro zvakanyanya kunogona kuwedzera njodzi yako yechirwere chemwoyo uye sitiroko ().

Dai kusimudzira shuga yeropa kudzora

Chiedza kusvika pakati nepakati chinwiwa chinwiwa chinogona kusimudzira kudzora shuga muropa, nyaya kune vanhu vazhinji vane chirwere cheshuga.

Ongororo dzinoverengeka dzakawana kuti mwenje kusvika kune zvine mwero kunwa doro kunoita sekuderedza insulin kushora - njodzi inokonzera chirwere cheshuga - pamwe nenjodzi yekuumbika yerudzi rwechipiri chirwere cheshuga (,,).

Zvakare, kudzidza kwakakura muvanopfuura makumi manomwe nemashanu vevatori vechikamu kwakabatana zvine mwero kunwa doro - 14 zvinwiwa pasvondo zvevarume uye zvipfumbamwe zvinwiwa pasvondo zvevakadzi - iine 43% uye 58% yakaderera njodzi yechirwere cheshuga chevarume nevakadzi, zvichiteerana ().

Nekudaro, kunwa zvakanyanya uye kudhakwa kunogona kupokana nezvakanaka izvi uye zvakanyanya kuwedzera njodzi yeshuga (,).

Izvo zvakakoshawo kuti uzive kuti iyi inogona kubatsirwa haishande kune doro uye zvimwe zvinwiwa zvinodhaka zvine huwandu hwakawanda hweshuga.

Zvimwe zvinogona kubatsira

Chiedza kusvika pakati nepakati kunwa doro kunogona kuve kwakabatana neizvi mabhenefiti:

• Inogona kubatsira bone density. Kunwa doro zvine mwero kusvika pakati nepakati kunogona kusunganidzwa nemapfupa akasimba mune varume nevakadzi vanoteveraopaopaopausal (,,).
• Dai kudzikisira dementia njodzi. Chiedza kusvika pakati nepakati kunwa doro kunogona kudzikisa njodzi yekuora mwoyo. Nekudaro, kunwa doro zvakanyanya kunogona kuwedzera njodzi (,).

Chiedza kusvika pakati nepakati chinwiwa chinwiwa chinogona kunge chakabatana nenjodzi yakaderera yechirwere chemoyo, kusimudzira shuga muropa, mapfupa akasimba, uye kudzikisira njodzi yehungwaru. Nekudaro, kunwisa uye kudhakwa kunemhedzisiro.

Kuderera

Kunyangwe kureruka kusvika pakati nepakati kunwa doro kune zvingabatsire, kunwisa uye kunwa doro zvakanyanya kunogona kukuvadza zvakanyanya.

Pazasi pane mimwe mhedzisiro yakaipa yekunwa doro rakawandisa:

• Kuwedzera njodzi yekufa. Vanonwisa uye vanonwa zvakanyanya vane njodzi yakakura yekufa kwekutanga pane vanonwa zvine mwero uye vasinganwi (,).
• Kunwa doro. Kugara uchinwa doro kunogona kutungamira mukutsamira uye doro rekushandisa kusagadzikana ().
• Kuwedzera njodzi yekuora mwoyo. Kutsvagisa kunoratidza kuti vanonwa uye vanonwa zvakanyanya vane mukana wakakura zvakanyanya wekushushikana kana zvichienzaniswa nevanonwa zvine mwero uye vasinganwi (,).
• Chiropa chirwere. Tsvagiridzo inoratidza kunwa anodarika makumi matatu magiramu edoro - anowanikwa mumaviri kana matatu gumi nemaviri-ounce kana 355-mL mabhodhoro edoro - zuva nezuva anogona kukwidza njodzi yako yezvirwere zvechiropa senge cirrhosis, mamiriro anozivikanwa nekupora (,).
• Kurera huremu. Iyo yakajairwa 12-ounce (355-mL) doro rine dzakapoteredza 153 macalorie, saka kunwa zvinwiwa zvakawanda kunogona kubatsira mukuwedzera huremu ().
• Gomarara. Kutsvagurudza kunobatanidza chero chinwiwa chinwiwa nenjodzi yakawedzera yekenza, kusanganisira kanzura yehuro nemukanwa (,,).

Kuti uderedze njodzi yemhedzisiro yakaipa, zviri nani kudzikisira kutora kwako kusapfuure kamwe chete chinwiwa pazuva pazuva revakadzi uye maviri evarume ().

MuUnited States, chinwiwa chinwiwa chine anenge magiramu gumi nemana ewaini yakachena, inova ndiyo mari inowanzo kuwanikwa mumawizi gumi nemashanu (355 mL) ehwahwa hwese, maoita mashanu (150 mL) ewaini, kana 1.5 maunzi (45 mL) e mweya (27).

Doro rinodhakwa uye kunwa doro zvine mhedzisiro yakaipa, kusanganisira njodzi yakanyanya yekufa kwekutanga, kunwa doro, kushushikana, chirwere chechiropa, kuwedzera huremu, uye kanzira.

Doro rakakunakira here?

Muchidimbu, hutano hwekunwa doro hwakasanganiswa.

Kunyangwe zvidiki zvingave zvichisanganiswa nezvakanaka, kunwisa kana kudhakwa kunosanganisirwa nehutano husina kunaka. Izvi zvinosanganisira kuwedzera njodzi yekushandisa doro kusagadzikana, kushushikana, chirwere chechiropa, kuwedzera uremu, kanzira, uye kufa.

Ramba uchifunga kuti kunyangwe kunwa doro kunogona kupa zvakwakanakira, iwe unogona kuwana iwo iwo maitiro akanaka kuburikidza nekunakirwa zvakasiyana zvakasiyana zvinovaka muviri-zvine chikafu chekudya kuzere semichero nemiriwo.

Inofananidzwa neyakajairika doro, rakareruka doro rine rakaenzana huwandu hwevitamin nemaminerari asi mashoma mashoma macalorie uye mashoma doro Izvi zvinogadzira chirafu chakareruka sarudzo iri nani kana iwe uri kusarudza pakati pezviviri.

Pamashoko ekupedzisira, vamwe vanhu vanonetseka kana kunwa doro mushure mekurovedza muviri kunogona kubatsira kupora kwavo.

Nepo humwe humbowo huchiratidza kuti kunwa doro rakaderera doro nemaelectrolyte kunogona kugadzirisa kugadziriswazve, zvimwe zvidzidzo zvakaratidza kuti doro rinogona kutadzisa kukura kwemhasuru uye kupora (,,).

Uye zvakare, zvinonyanya kushanda kudzorerazve mvura nekumwa zvisina kunwa zvinwiwa zvemagetsi zvemagetsi.

Hutano hunobatsira hwekunwa doro hwakasanganiswa. Kunyangwe kunwa zvidiki kungangosanganisirwa nezvakanaka, chinwiwa ichi chinosanganisirwawo nemhedzisiro yakawanda inokuvadza.

Chinokosha

Doro chakakurumbira chinwiwa chinwiwa chave chiripo kwezviuru zvemakore.

MuUnited States, hwahwa hwakajairika maounzi gumi nemaviri (355 mL). Kunwa doro rimwe chete kana maviri pazuva kunogona kuva nemhedzisiro, senge mabhenefiti kumoyo wako, kudzora shuga muropa, mapfupa akasimba, uye kudzikisira njodzi yehungwaru.

Nekudaro, kunwisa uye kudhakwa kunwa zvinowona izvi zvinogona kuve nehutano uye izvo pachinzvimbo zvinosanganisirwa nenjodzi yepamusoro yekufa kwekutanga, kunwa doro kana kusagadzikana kwekushandisa doro, kushushikana, chirwere chechiropa, kuwedzera uremu, uye kanzira.

Kunyangwe yakaderera kusvika pamwero huwandu hwedoro inogona kupa mamwe mabhenefiti, iwe unogona kuwana iwo iwo maitiro akanaka kuburikidza nekunakirwa zvakasiyana zvakasiyana zvinovaka muviri zvine hupfumi hwezvikafu zvese semichero nemiriwo.