Ndinogona here kushandisa mavitamini ekuremerwa uremu?

Zvemukati

• Kurera uremu hakusi nyore
• Mhosva hombe, humbowo hutete
• Vhitamini B12
• Vhitamini D
• Omega-3 mafuta acids
• Calcium
• Green tii
• Tora woenda nazvo

Kurera uremu hakusi nyore

Kana kuonda kwaive nyore sekutora chinowedzerwa, isu taigona kungogara pasofa uye kuona Netflix nepo iyo yekuwedzera ichiita basa rese.

Muzvokwadi, kutsvedza pasi hakusi nyore. Dzidza izvo zvinotaurwa nenyanzvi nezve mavitamini uye kuonda.

Mhosva hombe, humbowo hutete

Paunotarisisa masherufu ekuwedzera kuchitoro chako chemunharaunda, unogona kuona kuora kurasikirwa kunoitwa sekubatsira kwezvigadzirwa zvakawanda. Semuenzaniso, vamwe vanhu vanoti vhitamini B12, calcium, omega-3 fatty acids, uye green tea zvinowedzera zvinogona kukubatsira kuti uderedze huremu.

Izvo zvinofungidzirwa zvinobatsira zvinotangira pane "kumutsiridza yako metabolism" uye "kubaya switch mumuviri wako" kuenda "kuratidza maseru ako kupisa mafuta."

Nekudaro, vesaenzi vakawana humbowo hushoma hwekusimbisa izvi zvirevo zvekurasikirwa.

Vhitamini B12

Kunyangwe iwe uchizvitora mufomu yepiritsi kana kuwana jekiseni rine mutengo, usatarisira vhitamini B12 yekuwedzera kuwedzera metabolism yako uye kupisa mafuta. Ikozvino hapana humbowo hwekuti ichasimudzira kuonda.

Muviri wako unoda vhitamini B12 kutsigira mashandiro etsinga dzako nemasero eropa uye nekugadzira DNA. Kuti uwane muyero wako wezuva nezuva, iyo Hofisi yeDiary Supplements (ODS) inokurudzira kusanganisira chikafu chine vitamini B12 mukudya kwako.

Semuenzaniso, idya yakasimbiswa yakazara-zviyo zviyo zvekudya kwekuseni, iyo tuna saladi sangweji yekudya kwemasikati, uye zai frittata yekudya kwemanheru. Yemombe chiropa uye mafufu zvakare akapfuma manyuko eB12.

Iwe ungangoda imwe B12 kana ukanwa zvakanyanya, uine nhoroondo yekushaya ropa, uri musimbwa wezvirimwa, wakave nekuvhiyiwa bariatric, kana kana ukatora mimwe mishonga seMetformin.

Vhitamini D

Muviri wako unoda vhitamini D kutora calcium uye kuchengetedza mapfupa ako akasimba. Asi nyanzvi hadzina kugutsikana kuti zvichakubatsira iwe kuonda.

Chidzidzo chegore ra2014 chakaburitswa muAmerican Journal of Clinical Nutrition chakawana kuti vakadzi vemashure vanopaopaopausal vane huremu hwepamusoro avo vakatora zvinowedzera zvevitamin D uye vakawana hutano kana "kuzadza" mazinga echikafu ichi akarasikirwa nehuremu kupfuura vakadzi vasina kusvika pamatanho aya.

Asi kumwe kutsvagurudza kunodiwa kuyedza iyi mhedzisiro uye kudzidza kuti vhitamini D inowedzera sei inogona kukanganisa vamwe vanhu vane huremu hwakanyanya.

Hove dzakakora, senge herring, mackerel, uye tuna, zvakare dzinounza mwero wevitamin D. Muviri wako unozviburitsa paunoisa ganda rako kuzuva.

Funga kutora kufamba nguva dzose uchitenderedza nharaunda yako kuti uwane zuva uye kurovedza muviri zvakare. Asi yeuka, kuwandisa kwezuva kubuda kunogona kukwidza njodzi yako yekutsva nezuva uye gomarara reganda. Deredza nguva yako muzuva, uye uve nechokwadi chekuzora mafuta ezuva usati waenda panze.

Omega-3 mafuta acids

Zvimwe zvidzidzo zvinoratidza kuti omega-3 fatty acids inotsigira kuonda - asi zviri kukurumidza kuita mhedziso.

Kunyangwe zvakadaro, omega-3 fatty acids inowedzera kuwedzera kuchikafu chako. Sekureva kweAmerican Heart Association, vanogona kuchengetedza moyo wako nemidziyo yeropa kubva mukukuvara uye chirwere. Salmon, mackerel, herring, lake trout, sardines, uye tuna zvinhu zvakapfuma zveichi chikafu.

Funga kudya idzi hove kakati wandei pavhiki sechikamu chehurongwa hwako hwekudya zvine hutano. Edza kuchera, kubhidha, kana kubheka, pane kuti uzvitsvage.

Calcium

Ko calcium inowedzera inokubatsira here kurasikirwa nehuremu? Huzhinji humbowo hunonongedzera kuna kwete. Vamwe vatsigiri vanoti calcium inowedzera kuputsika kwemafuta mumasero ako. Vamwewo vanoti zvinogona kukanganisa kugona kwemuviri wako kutora mafuta kubva muchikafu chaunodya.

Asi zvinoenderana neODS, mazhinji emakiriniki ekuedzwa haana kuwana chinongedzo pakati pecalcium kushandiswa uye uremu.

Muviri wako unoda calcium kutsigira hutano hwemapfupa ako, mhasuru, tsinga, uye tsinga dzeropa.

Kuti usangane nechinangwa cheODD chakakurudzirwa zuva nezuva, idya chikafu chine calcium senge yakaderera mafuta zvigadzirwa zvemukaka, yakasviba mashizha mashizha, uye tofu. Izvi zvekudya zvine mafuta mashoma asi zviine huwandu hwemuviri, zvichivaita kuti vawedzere nekuchenjera kune yako uremu nzira.

Green tii

Sekuyedza sezvazvingave kuita kuvhara bhuku rakanaka uye mukombe we green tea - kana green green zvinowedzera - kufamba nekukurumidza kana bhasikoro kukwira kuchaita zvimwe kuti unyungudise mafuta kubva pakati pako.

Green tii ine antioxidants iyo inogona kubatsira kuchengetedza moyo wako. Asi zvinoenderana nezvakaburitswa muCochrane Dhatabhesi reSystem Ongororo, iyo yekuremerwa uremu-inosimudzira kugona kweyegreen tii yekuwedzera inoratidzika kunge diki uye nhamba isina kukosha.

Tora woenda nazvo

Kuburitsa mari yemavitamini kana zvimwe zvinowedzera izvo zvinoti zvinobatsira kurasikirwa uremu zvinowanzo deredza saizi yechikwama chako pane chiuno chako.

Panzvimbo pekutenga zvigadzirwa izvi, funga kuisa mari kunhengo yekurovedza muviri, bhutsu nyowani, kana seti yemidziyo yegadheni. Kurima gadheni kwakanaka kurovedza muviri. Iwe unogona kupisa macalorie iwe uchidyara, weeding, uye kudiridza zano rakazara nemanyowa-akapfuma mavegi.

Kana nguva yekudya yasvika, shandisa bounty yako yekumba pamwe chete neakaonda maprotein sosi uye zviyo zvakakwana. Kurovedza muviri zvakanyanya uye kudya chikafu chakaderera mumacalorie asi akapfuma mune zvinovaka muviri inzira huru dzekuzadzisa yako uremu zvinangwa.