6 Zvinokosha Nutrients uye Nei Muviri Wako Uchizvida

Zvemukati

• 1. Mapuroteni
• Kunobva hutano
• 2. Makhahydrates
• Kunobva hutano
• 3. Mafuta
• Kunobva hutano
• 4. Mavhitamini
• Kunobva hutano
• 5. Zvicherwa
• 6. Mvura
• Kunobva hutano
• Tora woenda nazvo

Zvakakosha zvinovaka muviri

Zvakakosha zvinovaka muviri zviumbwe izvo muviri usingakwanise kugadzira kana kugona kugadzira muhuwandu hwakaringana. Zvinoenderana neizvi, zvinovaka muviri izvi zvinofanirwa kubva mukudya, uye zvakakosha mukudzivirira chirwere, kukura, uye hutano hwakanaka.

Kunyange paine zvakawanda zvakakosha zvinovaka muviri, zvinogona kutyorwa muzvikamu zviviri: macronutrients uye micronutrients.

Macronutrients anodyiwa muhuwandu hwakawanda uye anosanganisira ekutanga ekuvakisa ezvikafu zvako - mapuroteni, makabhohaidhiretsi, uye mafuta - ayo anopa muviri wako simba.

Mavhitaminzi uye zvicherwa micronutrients, uye madosi madiki anoenda kure nzira. Iko kune matanhatu makuru mapoka eakakosha micronutrients uye macronutrients.

1. Mapuroteni

Mapuroteni ane nguva yayo, uye kwete chete munharaunda yekudzidzira. Asi iyo yese hype ndeye chikonzero chakanaka. Mapuroteni akakosha kune hutano hwakanaka.

Mapuroteni anopa anovaka muviri, uye kwete chete mhasuru. Sero rega rega, kubva pfupa kusvika kuganda kusvika kubvudzi, rine mapuroteni.

Zvinoshamisa zvikamu gumi nezvitanhatu kubva muzana zvehuremu hwemuviri wemunhu zvinobva mumapuroteni. Mapuroteni anoshandiswa zvakanyanya kukura, hutano, uye kugadzirisa muviri.

Ose mahormone ako, antibodies, uye zvimwe zvakakosha zvinhu zvinoumbwa neprotein. Mapuroteni haashandisirwe kupisa muviri kunze kwekunge zvichidikanwa.

Mapuroteni anogadzirwa nemaamino acids akasiyana. Nepo muviri uchikwanisa kugadzira maamino acids pachawo, pane akawanda akakosha amino acids ayo anogona kungouya kubva kuchikafu. Iwe unoda akasiyana amino acids kuti muviri wako ushande nemazvo.

Nhau dzakanaka ndedzekuti iwe haufanire kudya ese amino acids kamwechete. Muviri wako unogona kugadzira mapuroteni akazara kubva pane izvo zvaunodya zuva rese.

Kunobva hutano

Nepo nyama, hove, uye mazai ari manyuko akanaka emaamino acids akakosha, iwe unogona zvakare kuwana mapuroteni kubva kunowanikwa michero sebhinzi, soy, nzungu, uye zvimwe zviyo. Chaizvoizvo mapuroteni mangani aunoda zuva nezuva zvinoenderana nezvinhu zvakasiyana zvinosanganisira mashandiro auri, nezera rako.

Kunyangwe iri kuwedzera mukurumbira yezvikafu zvine mapuroteni mazhinji, pakanga pasina kuongororwa kwakaringana kuratidza kuti vane hutano kana vanogona kukanganisa kuonda, sekureva kweMayo Clinic.

2. Makhahydrates

Usarega iyo yepasi-carb craze ichikunyengera iwe. Carbohydrate anodiwa kune muviri wakagwinya. Carbs mafuta muviri wako, kunyanya yako yepakati sisitimu uye huropi, uye chengetedza kubva kuzvirwere, sekureva kweMayo Clinic.

Carbohydrate inofanirwa kuita 45 kusvika 65 muzana yemakoriori ako ezuva nezuva, zvinoenderana neiyo.

Kunobva hutano

Usati wasvika kune chena chingwa kana pasita, ramba uchifunga kuti mhando yecarb yaunodya ine basa. Mamwe carbs ane hutano kupfuura mamwe. Sarudza tsanga dzese, bhinzi, uye miriwo-yakapfuma-miriwo nemichero pachinzvimbo chezviyo zvakanatswa uye zvigadzirwa zvine shuga yakawedzerwa.

3. Mafuta

Mafuta anowanzo kuwana rap yakaipa, asi kutsvagurudza kwazvino kwakaratidza kuti mafuta ane hutano chikamu chakakosha chekudya zvine hutano.

Sekureva kweHarvard Medical School, mafuta anotsigira mazhinji emitezo yemuviri wako yakadai sevhitamini nemamineral kupinza, kuvhara ropa, kuvaka maseru, uye kufamba kwetsandanyama.

Hongu, mafuta ane macalorie mazhinji, asi iwo macalorie chinhu chakakosha simba remuviri wako.

Izvo zvinokurudzira kuti makumi maviri kusvika makumi matatu ezana muzana yemakoriori ako ezuva nezuva anobva kumafuta, asi zvinoratidzira kuzvichengeta pasi pemakumi matatu muzana emakori ako.

Kusanganisira mafuta ane hutano mukudya kwako kunogona kukubatsira kuyera shuga yako yeropa, kudzikisa njodzi yako yechirwere chemwoyo uye Type 2 chirwere cheshuga, uye nekuvandudza huropi hwako kushanda. Iwo zvakare ane simba anti-inflammatories, uye anogona kudzikisa njodzi yako yeArthritis, cancer, uye chirwere cheAlzheimer.

Kunobva hutano

Mafuta ane mukurumbira asina kunyungudutswa omega-3 uye omega-6 fatty acids. Mafuta asina kunyorova akakosha kumuviri wako sezvo achipa akakosha mafuta acids muviri wako usingakwanise kugadzira. Unogona kuwana aya mafuta ane hutano mumakungu, mhodzi, hove, nemafuta emiriwo (semuorivhi, avocado, uye flaxseed). Kokonati mafuta inopa mafuta-akavakirwa mafuta muchimiro chepakati-cheni triglycerides iyo inopa hutano mabhenefiti sekukurumidza kushandiswa nenhengo semafuta uye kuda kudya.

Dzivisa mafuta ekushambadzira uye gadzirisa kudya kwako kwemafuta akazara emhuka-senge bhotoro, chizi, nyama yakatsvuka, uye ice cream.

4. Mavhitamini

Mavhitamini akakosha ekudzivirira zvirwere uye kugara uine hutano. Mutumbi unoda micronutrients iyi kutsigira mashandiro ayo. Kune gumi nematatu akakosha mavitamini ayo muviri unoda kushanda nemazvo, kusanganisira mavitamini A, C, B₆, uye D.

Vhithamini yega yega inoita basa rakakosha mumuviri, uye kusakwana kwayo kunogona kukonzera matambudziko ehutano nezvirwere. MaAmerican mazhinji haawane zvakakwana mavitamini akakosha. Mavhitamini anokosha pakuona kwakanaka, ganda, uye mapfupa.

Mavhitamini anogona kudzikisa njodzi yemukenza yemapapu neprostate, uye iwo ane simba antioxidants. Mavhitamini akaita vhitamini C anosimudzira immune system uye anobatsira muviri kupora.

Kunobva hutano

Kana iwe ukadya zvakasiyana, zvakaringana kudya kwakazara kuzere nemiriwo nemichero, uye uine yakajairika uye ine hutano inoshanda yekugaya nzira, iwe ungangodaro haufanirwe kutora mavitamini ekuwedzera.

5. Zvicherwa

Zvakawanda semavitamini, zvicherwa zvinobatsira kutsigira muviri. Izvo zvakakosha kune akawanda mabasa emuviri, kusanganisira kuvaka mapfupa akasimba nemeno, kugadzirisa metabolism yako, uye kugara zvakanaka hydrated. Mamwe emamineral akajairika calcium, iron, uye zinc.

Kunze kwekusimbisa mapfupa, calcium inobatsira nekutapurirana kweropa, kuchengetedza hutano hweropa, uye mhasuru kudzvinyirira uye kutandara. Iron inotsigira ako masero matsvuku eropa uye kugadzirwa kwehomoni, nepo zinc ichiwedzera immune system yako uye nekupodza ronda

6. Mvura

Unogona kuenda kwemavhiki usina kudya, asi haugone kugara kwemazuva mashoma usina mvura. Mvura yakakosha zvakanyanya kune yega system mumuviri wako. Ndicho zvakare chinhu chikuru chawakagadzirwa nacho. Inenge 62 muzana yehuremu hwemuviri wako imvura.

Mvura inovandudza huropi hwako mashandiro uye manzwiro. Inoita yekuvhundutsa uye inozora mumuviri. Inobatsirawo kuburitsa chepfu, kutakura zvinovaka muviri kumasero, kufambisa muviri, uye kudzivirira kupatira.

Kunyangwe kupera mvura kushoma kunogona kuita kuti unzwe kuneta uye kukanganisa kwako.

Kunobva hutano

Haufanire kuchera mvura kuti ugare uine hydrated. Zvibereko nemiriwo zvinogona zvakare kuve sosi yakanaka. Kudya pane imwe sipinashi kana watermelon kuti ugare uine hydrated.

Nzira yakanakisa yekuziva kana iwe wakanyatso nyoroveswa ivara uye huwandu hweweti yako. Kana weti yako isingawanzo uye yakajeka yero kana kuda kujekesa, unoda mamwe mvura.

Tora woenda nazvo

Kudya kudya kwakasiyana-siyana kuzere nemichero, miriwo, mapuroteni ane hutano nemafuta, uye tsanga dzakazara ndiyo nzira yakanakisa yekuwana zvakakwana izvi zvitanhatu zvakakosha zvinovaka muviri pamwe neboka rakakosha remaphytonutrients - makemikari anobatsira mune zvinomera zvine mavara zvinodzivirira chirwere. Aya micronutrients uye macronutrients akakosha kuti muviri wako ushande zvakanaka uye ugare uine hutano.