Munyika yanhasi inomhanya-mhanya, inoda zvinhu zvakawanda, kuchengetedza utano hwakanaka kunogona kuva kwakaoma. Mararamiro okubatikana anowanzotisiya taneta, takamanikidzwa, uye tisina zvinovaka muviri zvinokosha. Apa ndipo panouya ma supplements. Izvi zvinosimudzira hutano zvinopa imwe tsigiro yekuti miviri yedu ibudirire. Nekubatanidza ma supplements murejimeni yako yemazuva ese, unogona kuona kuti muviri wako unowana rubatsiro rwezvekudya runovaka muviri rwaunoda kuti ubudirire.
Zvichitaurwa zviri nyore, zvokuwedzera imhando dzakasimba dzezvinovaka muviri, zvakadai semavhitamini, mamineral, herbs, kana zvimwe zvinhu, zvinotorwa nomuromo kuwedzera zvokudya zvenguva dzose. Anouya nemhando dzakawanda, kusanganisira mapiritsi, makapisi, poda, uye zvinwiwa. Chinangwa chezvekuwedzera ndechekupa chikafu chakakosha chinogona kunge chiri kushaikwa mukudya kana kusimudzira zvimwe zvehutano.
Kune akawanda marudzi ezvekuwedzera pamusika, imwe neimwe ine akasiyana mashandisiro. Semuyenzaniso, multivitamins akakurumbira anowedzera akagadzirirwa kupa zvakasiyana-siyana zvinokosha mavhitaminzi uye zvicherwa. Izvi zvinonyanya kubatsira kune avo vane dambudziko rekuzadzisa zvido zvavo zvekudya kuburikidza nekudya chete.
Zvisinei, zvakakosha kuziva kuti kunyange zvazvo ma supplements anogona kuita basa rakakosha mukutsigira hutano, haasi kutsiva kudya kwakaringana. Zvinogara zvakakosha kukoshesa kudya kwekudya kunovaka muviri kunosanganisira zvakasiyana-siyana zvemichero, miriwo, zviyo zvakakwana, mapuroteni akaonda, uye mafuta ane utano.
Paunenge uchifunga kuisa ma supplements mumaitiro ako ezuva nezuva, zvakakosha kubvunzana nenyanzvi yezvehutano kana akanyoreswa dietitian. Ivo vanogona kukutungamira mukuona kuti ndeapi ekuwedzera akakodzera kune chako chaunoda uye nekuona kuti uri kutora yakachengeteka uye inoshanda dosi.
Mishonga yezvekudya inovhara chikamu chakafara chezvigadzirwa zvakagadzirirwa kuwedzera zvinovaka muviri zvatinowana kubva mukudya kwedu nguva dzose. Zvinouya nemhando dzakawanda, kusanganisira mavhitamini, mamineral, herbs, amino acids, uye maenzayimu. Kunyange zvazvo kudya zvokudya zvine mwero kunowanzova nzira yakanakisisa yokuwana nayo zvokudya zvinovaka muviri zvinokosha, vamwe vanhu vangava nezvokudya zvinodikanwa chaizvo kana kuti kutarisana nezvipingamupinyi mukusvitsa zvinodikanwa zvinovaka muviri kupfurikidza nezvokudya zvoga.
Ndiani anogona kubatsirwa nemishonga?
●Kushaikwa kwezvokudya zvinovaka muviri: Vanhu vane kushaya zvokudya zvakakwana (zvakadai sesimbi, vitamini D, vhitamini B12, kana calcium) vangada kuwedzera. Izvi zvinoshomeka zvinogona kubva kuzvinhu zvakaita sezvirambidzo zvekudya, mamiriro ekurapa, kana kushandiswa kwenguva refu kwemishonga.
●Special Diets: Vegetarians, vegans, uye vanhu vane kusawirirana kwechikafu kana allergies vanogona kunetseka kuwana zvese zvinovaka muviri kuburikidza nekudya chete. Muchiitiko ichi, zvakanangwa zvinowedzera zvinogona kubatsira kubhuroka magaka ekudya.
●Mamwe matanho ehupenyu: Mamwe matanho ehupenyu, akadai sepamuviri, kuyamwisa, kana kuchembera, angada mamwe ma supplements kuti atsigire kuchinja kunodiwa kwemuviri. Prenatal mavhitamini, omega-3 fatty acids, uye calcium supplements zvinowanzokurudzirwa panguva uye pashure pemimba.
●Vatambi uye vanhu vanoshingaira: Vanhu vanoita basa rinonetesa remuviri vanogona kubatsirwa kubva kune mamwe ma supplements ekuwedzera mashandiro, kukurudzira kupora kwemhasuru, kana kutsigira hutano hwakabatana.
●Hupenyu husina hutano uye matambudziko nekuzvinyudza: Vanhu vanonwa zvakanyanya kana kuputa, pamwe nevanhu vane malabsorption kana matambudziko ematumbo.
Kubatanidza chikafu chine niacin-chakapfuma mukudya kwedu ndiyo nzira yakanakisa yekuzadzisa zvatinoda zvezuva nezuva. Zvokudya zvakakwirira muniacin zvinosanganisira:
●Nzungu nemhodzi:Mamwe emhando dzakanakisa dzinosanganisira nzungu, mhodzi dzesunflower, maamondi uye maflaxseed. Haisi kungopa hutano hwakanaka hwe niacin, asiwo humwe hutano hunokosha, mafuta ane utano, uye fiber.
●Huku uye nyama isina mafuta:Huku, turkey, uye nyama yemombe yakaonda (senge sirloin kana nyoro) zvine huwandu hwakawanda hwevhitamini iyi yakakosha. Havasi ivo vakapfuma muniacin chete, vanopawo mapuroteni emhando yepamusoro, iron, uye zvimwe zvinovaka muviri zvakakosha.
●Hove nehove dzegungwa:Kunyanya tuna, saumoni, sardines uye shrimp haisi kungonaka kwekuravira, asiwo kupfuma mu niacin.
●Zviyo zvose: Mbeu dzakakwana dzakadai semupunga webrown, quinoa, oats, uye bhari hazvina kupfuma chete muzvokudya zvefiber, asiwo inzvimbo dzakanakisisa dze niacin. Vanopa simba rakasimba, kubatsira kugaya, uye kubatsira kugadzirisa mazinga eshuga.
●Bhinzi nema legumes:zvinosanganisira mbambaira, pizi, bhinzi nebhinzi nhema, izvo zvakapfuma muniacin, fiber uye zvicherwa zvakasiyana. Vane zvakawanda zvakanaka zvehutano, kusanganisira kuvandudza hutano hwekudya, kudzikamisa mazinga ehuga uye kutsigira hutano hwemwoyo.
●Zvigadzirwa zvemukaka:Zvigadzirwa zvemukaka zvakaita semukaka, yogati, uye chizi hazvingozivikanwi nekuda kwekarusiyamu yemukati, asi zvakare inzvimbo huru yeniacin.
Holistic hutano chikafu chakapfuma mune zvakakosha zvinovaka muviri, mavhitamini, zvicherwa uye antioxidants zvinotsigira mabasa emuviri wedu. Zvokudya izvi zvinotipa kudya kubva mukati uye zvinopa nzira yakakwana yekuchengetedza hutano hwakanaka. Kunyangwe chikafu chekuwedzera chinogona kushandiswa kuwedzera chikafu chako, chikafu chine hutano chichiri hwaro hwezvinovaka muviri zvinovaka muviri. Paunenge uchibatanidza ma supplements mukudya kwako wega, unofanirwa kuedza kudya chikafu chinovaka muviri zuva rega rega.
Superstars yeHolistic Health Food:
●Leafy Greens:Tanga rwendo rwako kune hutano hwese nemashizha ane mashizha sespinachi, kale, uye Swiss chard. Iyi miriwo yakasvibirira-yakaomeswa ine fiber yakawanda, mavhitamini A, C, uye K uye ine hutano hwakasiyana-siyana, kusanganisira kusimbisa immune system, kuvandudza kugaya, uye kuderedza njodzi yechirwere chisingaperi.
● Zvibereko:Nakidzwa nemavara akajeka emaberries seblueberries, sitiroberi uye raspberries. Aya madiki masimba ezvekudya ane antioxidants, fiber, uye akakosha mavhitamini. Kugara kunwa ma berries kunogona kusimudzira hutano hwehuropi, kuderedza kuzvimba, uye kutsigira hutano hwemoyo.
●Nzungu nemhodzi:Sanganisira dzakasiyana nzungu nembeu mukudya kwako, senge maarumondi, walnuts, flaxseeds uye chia mhodzi. Iwo akapfuma mumafuta ane hutano, fiber, mapuroteni uye mavhitamini uye ane akawanda mabhenefiti ehutano, kusanganisira kuvandudza hutano hwemoyo, kubatsira mukuremerwa uye kuwedzera huropi kushanda.
●Whole grains:Chinjana zviyo zvakanatswa kune mhando dzezviyo sequinoa, mupunga webrown uye oats. Izvi zvinovaka muviri-dense sarudzo dzakazara nefiber, B mavhitaminzi, uye zvicherwa zvakakosha kune hutano hwese. Mbeu dzese dzinogona kubatsira kudzora huwandu hweshuga yeropa, kuvandudza hutano hwekugaya, uye kuderedza njodzi yechirwere chisingaperi.
●Probiotics:Gadzira ura hune hutano nekubatanidza probiotic-yakapfuma chikafu mukudya kwako. Yogurt, kefir, sauerkraut, uye kimchi ndiwo akanakisa masosi ebhakitiriya anobatsira anovandudza kugaya, anotsigira immune system, uye anobatsira kune hutano hwese hwematumbu.
●Lean protein:Sarudza mapuroteni akaonda sehuku, hove, bhinzi uye tofu. Protein inobatsira mukugadzirisa tsandanyama, inotsigira metabolism, uye inokubatsira kuti ugare wakaguta kwenguva refu. Inoitawo basa rakakosha mukuchengetedza huremu hune hutano uye kusimudzira hutano hwakanaka hwese.
Zvinhu zvakati wandei zvinokonzeresa iyo yakakwana dosage yekuwedzera. Zvinhu izvi zvinosanganisira zera, murume kana mukadzi, hutano hwese, mamiriro ekurapa ari pasi, kudya kwekudya, mararamiro, uye zvinangwa kana zvinodiwa.
Kana chekuwedzera chikauya nedosi yakakurudzirwa yakataurwa pane iyo label kana dosi rinokurudzirwa nenyanzvi yehutano, saka zvakakosha kuti utange nedoro iroro. Mishonga inokurudzirwa inowanzoshanda sehwaro uye inotemerwa zvichibva pakutsvagisa kwakadzama uye miedzo yekiriniki. Kutanga nedosi yakakurudzirwa inobvumira muviri wako kugadzirisa uye kupindura kune yekuwedzera zvinobudirira.
Kufunga nezvezvinhu zvakasiyana, kutanga nedose yakakurudzirwa, kuteerera kumuviri wako, uye zvishoma nezvishoma kugadzirisa dosi kunogona kukubatsira kuti uwane mhedzisiro yaunoda. Rangarira, zvine hungwaru nguva dzose kutsvaga nhungamiro yenyanzvi yezvehutano paunenge uchisarudza dosi yakakodzera kune zvaunoda chaizvo.
Mubvunzo: Magnesium inobatsira sei kune hutano hwese?
A: Magnesium iminerari yakakosha inobatanidzwa mune anopfuura mazana matatu biochemical reactions mumuviri. Inotsigira mashandiro etsinga, hutano hwemhasuru, kugadzirwa kwesimba, uye inoita basa mukuchengetedza moyo une rhythm.
Mubvunzo: Ndingawana zvese zvinovaka muviri zvinodiwa kubva pakudya kwakadzikama ndega?
A: Kunyange zvazvo kudya kwakakwana kuchikosha, dzimwe nguva zvingava zvakaoma kuwana zvinovaka muviri zvinodikanwa kubva muchikafu chete. Zvekuwedzera zvinogona kubatsira kuzadza chero marara ekudya uye kuve nechokwadi chehutano hwakakwana.
Disclaimer: Iyi blog positi inoshanda seruzivo rwese uye haifanirwe kutorwa sezano rekurapa. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Sep-20-2023
