Zvicherwa

Zvemukati

• Antioxidants
• Calcium
• Mazuva ese Kukosha (DV)
• Kudya Kwekuwedzera
• Electrolyte
• Iodine
• Iron
• Magnesium
• Zvicherwa
• Multivitamin / Mineral Zvinowedzera
• Phosphorus
• Potassium
• Yakakurudzirwa Dietary Allowance (RDA)
• Selenium
• Sodium
• Zingi

Zvicherwa zvinobatsira miviri yedu kukura nekushanda. Izvo zvakakosha kune hutano hwakanaka. Kuziva nezve zvicherwa zvakasiyana uye nezvavanoita zvinogona kukubatsira kuti uve nechokwadi chekuwana zvakakwana zvicherwa zvaunoda.

Tsvaga dzimwe tsananguro paFitness | General Hutano | Zvicherwa | Chikafu | Mavhitaminzi

Antioxidants

Antioxidants zvinhu zvinogona kudzivirira kana kunonoka mamwe marudzi ekukuvara kwesero.Mienzaniso inosanganisira beta-carotene, lutein, lycopene, selenium, uye mavitamini C uye E. Dzinowanikwa muzvikafu zvakawanda, zvinosanganisira michero nemiriwo. Izvo zvinowanikwawo sekudya zvinowedzera. Yakawanda tsvagurudzo haina kuratidza antioxidant zvinowedzera kuti zvibatsire mukudzivirira zvirwere.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Calcium

Calcium icherwa inowanikwa mune zvakawanda zvekudya. Anenge ese calcium anochengetwa mumapfupa nemeno kubatsira kugadzira nekuachengeta akasimba. Muviri wako unoda calcium kubatsira mhasuru uye tsinga dzeropa kubvumirana uye kuwedzera, uye kutumira mameseji kuburikidza nehurongwa hwetsinga. Calcium inoshandiswa zvakare kubatsira kuburitsa mahormone nema enzymes anokanganisa chero kuita kwese mumuviri wemunhu.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Mazuva ese Kukosha (DV)

Iyo Yemazuva Ose Kukosha (DV) inokuudza iwe kuti chikamu chei chemuviri chinoshumirwa nechikafu ichocho kana chinowedzerwa chinopa ichienzaniswa nemari yakurudzirwa.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Kudya Kwekuwedzera

Chikafu chinowedzera ndicho chigadzirwa chaunotora kuti uwedzere kudya kwako. Iine chinhu chimwe chete kana zvinopfuura zvekudya (zvinosanganisira mavitamini; zvicherwa; mahebhu kana zvimwe botanicals; amino acids; uye zvimwe zvinhu). Zvekuwedzera hazvifanirwe kuenda kuburikidza nekuyedzwa kunoitwa nemishonga pakubudirira uye kuchengetedzeka.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Electrolyte

Electrolyte maminera ari mumuviri wemvura. Zvinosanganisira sodium, potasium, magnesium, uye chloride. Paunenge wapererwa nemvura, muviri wako hauna kukwana kwakaringana uye maelectrolita.
Kunobva: NIH MedlinePlus

Iodine

Iodine chicherwa chinowanikwa mune zvimwe zvekudya. Mumuviri wako unoda iodine kuti uite mahormone etachiona. Aya mahormone anodzora metabolism yemuviri wako uye mamwe mabasa. Izvo zvakakoshawo kune bone uye kukura kwehuropi panguva yekuzvitakura uye kwehucheche.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Iron

Iron is a chicherwa. Inowedzerwawo kune zvimwe zvigadzirwa zvekudya uye inowanikwa sekuwedzera kwekudya. Iron chikamu chehemoglobin, puroteni inotakura oxygen kubva mumapapu kuenda munyama. Inobatsira kupa oxygen kumasumbu. Iron yakakosha pakukura kwesero, kusimudzira, uye zvakajairika mashandiro emuviri. Simbi inobatsirawo muviri kugadzira mamwe mahormone uye nyama inobatana.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Magnesium

Magnesium iri zvicherwa zvakasikwa zviripo mune zvakawanda chikafu, uye inowedzerwa kune zvimwe zvigadzirwa zvekudya. Inowanikwawo sekuwedzera kwekudya uye iripo mune mimwe mishonga. Inobatsira muviri wako kudzora mhasuru uye tsinga basa, huwandu hweshuga yeropa, uye BP. Inobatsirawo muviri wako kugadzira mapuroteni, bone, uye DNA.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Zvicherwa

Zvicherwa ndizvo zvinhu zviri pasi uye muzvikafu izvo miviri yedu inoda kukudziridza uye kushanda zvakajairika. Izvo zvakakosha kune hutano zvinosanganisira calcium, phosphorus, potasium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, mhangura, fluoride, molybdenum, manganese, uye selenium.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Multivitamin / Mineral Zvinowedzera

Multivitamin / maminera ekuwedzera ane musanganiswa wevitamin uye mamineral. Dzimwe nguva vane zvimwe zvinoshandiswa, senge mishonga. Izvo zvinodaidzwa zvakare kuti multis, kuwanda, kana kungori mavitamini. Multis inobatsira vanhu kuwana huwandu hwakakurudzirwa hwevitamin nemaminerari pavanotadza kana kusawana zvakakwana izvi zvinovaka muviri kubva muchikafu.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Phosphorus

Phosphorus chicherwa chinobatsira kuchengeta mapfupa ako akagwinya. Inobatsirawo kuchengetedza tsinga dzeropa nemhasuru zvichishanda. Phosphorus inowanikwa zvakasikwa muzvikafu zvine mapuroteni, senyama, huku, hove, nzungu, bhinzi, uye zvigadzirwa zvemukaka. Phosphorus inowedzerwawo kune zvakawanda zvakagadziriswa chikafu.
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere

Potassium

Potassium ndiyo mamineral ayo maseru ako, tsinga, uye mhasuru zvinoda kushanda nemazvo. Inobatsira muviri wako kutonga ropa rako, moyo mutinhimira uye zvemukati zvemukati mumasero. Inobatsirawo kugaya. Vanhu vazhinji vanowana potasium yese yavanoda kubva pane zvavanodya nekunwa. Inowanikwawo sekuwedzera kwekudya.
Kunobva: NIH MedlinePlus

Yakakurudzirwa Dietary Allowance (RDA)

Yakakurudzirwa Dietary Allowance (RDA) ndiyo huwandu hwechikafu chaunofanira kuwana zuva rega rega. Kune maRDA akasiyana akasiyana nezera, murume kana mukadzi, uye kuti mukadzi ane nhumbu here kana kuyamwisa.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Selenium

Selenium icherwa iyo muviri unoda kuti ugare wakagwinya. Izvo zvakakosha pakuzvara, kwehutachiona basa, uye kugadzirwa kweDNA. Inobatsirawo kudzivirira muviri kubva kukuvara kunokonzerwa nemahara radicals (asina kugadzikana maatomu kana mamorekuru anogona kukuvadza maseru) uye hutachiona. Selenium inowanikwa mune zvekudya zvakawanda, uye dzimwe nguva inowedzerwa kune zvimwe zvekudya. Inowanikwawo sekuwedzera kwekudya.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Sodium

Tafura yemunyu inoumbwa nezvinhu zve sodium uye chlorine - iro zita rehunyanzvi remunyu isodium chloride. Muviri wako unoda imwe sodium kuti ishande nemazvo. Inobatsira nekushanda kwemitsipa uye mhasuru. Izvo zvinobatsirawo kuchengetedza kuenzana kwakaringana kwemvura mumuviri wako.
Kunobva: NIH MedlinePlus

Zingi

Zinc, chicherwa icho vanhu vanoda kuti vagare vakagwinya, chinowanikwa mumasero mumuviri wese. Inobatsira immune system kurwisa mabhakitiriya anopinda uye hutachiona. Muviri unodawo zinc kuita mapuroteni neDNA, iyo yemagetsi mumasero ese. Munguva yepamuviri, mucheche, uye hudiki, muviri unoda zinc kuti ikure nekukura zvakanaka. Zinc inobatsirawo maronda kupora uye yakakosha pakukwanisa kwedu kuravira nekunhuwidza. Zinc inowanikwa mune dzakasiyana siyana chikafu, uye inowanikwa mune yakawanda multivitamin / mineral inowedzera.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya