Chikafu Chakanyanya Kudya Usati Wapa Ropa

Zvemukati

• Zvekudya nekunwa
• Iron
• Vhitamini C
• Mvura
• Chii chekudzivisa
• Doro
• Zvikafu zvine mafuta
• Iron anovharira
• Aspirin
• Zvekudya nekunwa mushure mekupa ropa
• Pane here mhedzisiro yekupa ropa?
• Kutora

Mhedziso

Kupa ropa inzira isina njodzi yekubatsira vanhu vane hutano hwakakomba. Kupa ropa kunogona kutungamira kune mamwe mhedzisiro, zvakadaro, sekuneta kana kupererwa neropa. Kudya uye kunwa zvinhu zvakanaka usati wapedza uye mushure mekupa zvinogona kubatsira kudzikisa njodzi yako yemhedzisiro.

Verenga pamusoro kuti udzidze zvaunofanira kudya nekumwa usati wapa ropa, uyezve dzidza matipi ezvinhu zvaunogona kuita mushure mekupa.

Zvekudya nekunwa

Kana iwe uchipa ropa, zvakakosha kuti ugare uine hydrated usati uye mushure mekupa. Imhaka yekuti inenge hafu yeropa rako inogadzirwa nemvura. Izvo zvakare zvakanaka kuwedzera yako iron yekudyiwa nekuti unorasikirwa nesimbi kana iwe uchipa. Akadzika masimbi mazinga anogona kukonzera zviratidzo zvekuneta.

Iron

Iron yakakosha maminera anoshandiswa nemuviri wako kuita hemoglobin. Hemoglobin inoitisa kutakura okisijeni kubva mumapapu ako kuenda kune imwe muviri wako.

Kudya kudya kwakaringana-kwakaringana nezvakawanda-zvine chikafu chine iron kunogona kukubatsira iwe kuchengeta imwe iron. Kana iwe usina simbi yakakwana yakachengetwa kure kuti igadzire iyo iron yaunorasikirwa paunenge uchipa ropa, unogona kukura kushomeka kwesimbi kushomeka.

Kune mhando mbiri dzakasiyana dzedare dzinowanikwa mune zvekudya: heme iron uye nonheme iron. Heme simbi iri nyore kupinza, saka inowedzera yako simbi mazinga zvakanyanya. Muviri wako unotora kusvika pamakumi matatu muzana yehemi yesimbi uye chete 2 kusvika ku10 muzana yesimbi isinganetsi.

Usati wapa ropa, funga nezvekuwedzera kudya kwako kwe-iron-zvakapfuma zvekudya. Izvi zvinogona kubatsira kuwedzera zvitoro zvesimbi mumuviri wako uye kudzikisa njodzi yako yekushomeka kwesimbi anemia.

Zvikafu zvakapfuma muheme iron zvinosanganisira:

• Nyama, nyama yemombe, gwayana, ham, nyama yenguruve, nyama yemombe, uye nyama yemombe yakaomeswa.
• Nyuchi, senge huku uye turkey.
• Hove nehove, kunge tuna, shrimp, clams, haddock, uye mackerel.
• Nhengo, zvakadai sechiropa.
• Mazai.

Zvikafu zvakapfuma mune isina iron iron zvinosanganisira:

• Muriwo, akadai assinpinach, mapapatata, mapizi, broccoli, tambo bhinzi, beet magidhi, dandelion magidhi, makoradhi, kare, uye chard.
• Chingwa uye zviyo, inosanganisira chingwa chena chakakudzwa, zviyo zvakafumiswa, chingwa chegorosi rose, chakapfumisa pasita, gorosi, zviyo zvezviyo, hupfu hwezviyo, oats, chingwa che rye uye mupunga wakafumiswa.
• Zvibereko, zvakaita semastrawberry, mavise, mazambiringa akaomeswa, madate, maonde, mapurumu, muto wepuruni, maapurikoti akaomeswa, uye mapichisi akaomeswa.
• Bhinzi, kusanganisira tofu, itsvo, garbanzo, chena, pizi dzakaomeswa, bhinzi dzakaomeswa uye nyemba.

Vhitamini C

Kunyangwe heme simbi ichasimudza simbi yako zvakanyanya, vhitamini C inogona kubatsira muviri wako kunatsa simbi-yakavakirwa simbi, kana simbi isiri.

Michero yakawanda inopa mavitamini C. Zvibereko zvakakwirira muvhitamini iyi zvinosanganisira:

• cantaloupe
• michero yemucitrus nemajusi
• kiwi michero
• mango
• papaya
• chinanazi
• mastrawberry
• raspberries
• blueberries
• cranberries
• manwiwa
• madomasi

Mvura

Inenge hafu yeropa iwe yaunopa inogadzirwa nemvura. Izvi zvinoreva kuti iwe unenge uchida kuve wakazara mvura. Paunorasikirwa nemvura inoyerera panguva yekupa ropa, BP yako inogona kudonha, zvoita kuti uve nedzungu. IAmerican Red Cross inokurudzira kunwa mamwe ma16 ounces, kana makapu maviri, emvura usati wapa ropa. Zvimwe zvisina kunwa doro zvakanaka, futi.

Iyi yekuwedzera mvura iri mukuwedzera kune yakakurudzirwa 72 kusvika 104 ounces (9 kusvika ku13 makapu) iwe yaunofanira kumwa zuva rega rega.

Chii chekudzivisa

Zvimwe zvekudya nezvinwiwa zvinogona kukanganisa ropa rako. Usati wapa ropa, edza kunzvenga zvinotevera:

Doro

Zvinwiwa zvinodhakisa zvinotungamira mukushaiwa mvura. Edza kudzivirira kunwa doro maawa makumi maviri nemasere usati wapa ropa. Kana iwe uchinwa doro, ita shuwa yekubhadhara nekunwa imwe mvura.

Zvikafu zvine mafuta

Chikafu chakakora mafuta, senge french fries kana ice cream, zvinogona kukanganisa bvunzo dzinoitwa paropa rako. Kana chipo chako chisingakwanise kuongororwa nezvirwere zvinotapukira, saka hachigone kushandiswa pakuisirwa. Saka, svetuka iwo madhonati pazuva remupiro.

Iron anovharira

Zvimwe zvekudya nezvinwiwa zvinogona kukanganisa kugona kwemuviri wako kutora iron. Iwe haufanire kudzivirira izvo zvekudya zvizere, asi dzivisa kuzvidya panguva imwe chete iwe unodya zvikafu zvine iron kana zvinowedzera iron. Zvikafu zvinoderedza kutora kwesimbi zvinosanganisira:

• kofi netii
• yakakwira-calcium chikafu semukaka, chizi, uye yogati
• waini tsvuku
• chokoreti

Aspirin

Kana iwe uchipa maplatelet eropa - inova nzira yakasarudzika pane kupa yakakwana, kana yakajairwa, ropa - yako system inofanirwa kunge isina maaspirin -maawa makumi mana nemasere usati wapiwa.

Zvekudya nekunwa mushure mekupa ropa

Mushure mekupa ropa, iwe unozopihwa keke kadiki uye chinhu chekunwa. Izvi zvinobatsira kudzikamisa shuga yako yeropa uye huwandu hwemvura. Kuti uzadze mvura yako, inwa mamwe makapu mana emvura mumaawa makumi maviri nemana anotevera, uye dzivisa doro.

Pane here mhedzisiro yekupa ropa?

Vanhu vazhinji vanowana pasina mhedzisiro pavanopa ropa. Mushure mekupa ropa, unozokumbirwa kumirira munzvimbo yekumwa kwemaminitsi gumi kusvika gumi nemashanu kuti uve nechokwadi chekuti unonzwa zvakanaka.

Paunenge uchinge watora tudyo uye nechimwe chinhu chekunwa, unogona kudzokera kuzviito zvako zvezuva nezuva. Red Cross inokurudzira kudzivisa kusimudza zvinorema uye kurovedza muviri zvine simba kwezuva rese.

Kana iwe uchigara uchipa ropa, ungangoda kutaura nachiremba wako nezve iron zvinowedzera. Zvinogona kutora kuti simbi dzako dzidzokere pane zvakajairwa mushure mekupa ropa. A yakawana kuti kutora iron zvinowedzera zvinogona zvakanyanya kudzora ino nguva yekupora.

Kutora

Kupa ropa inzira huru yekudzorera kunharaunda yako. Kazhinji zvinokurumidza uye nyore. Kana iwe ukadya zvine hutano pazuva rechipo chako uye ukanwa yakawanda yakawanda yekuwedzera mvura, iwe unofanirwa kuve uine mashoma kana kusave nemhedzisiro.