Nguva zhinji menyu yezuva kana yevhiki inoitirwa mhuri yese, asi hazvifungirwe izvozvo Vakadzi vanofanira kudya zvimwe zvinovaka muviri zvatinoda kuti zvishande zvakanaka muhupenyu hwedu hwezuva nezuva uye tidzivise dzimwe shanduko dzinoitika kubva mukushaikwa kwehutano.
Asi izvi zvakakonzerwa nei? Izvo zvinonyanya kukonzerwa nemahomoni emuviri wechikadzi. Muhupenyu hwese hwemukadzi, mahormone anochinja achikonzera shanduko. PKuti uwane kunzwa kwekugara zvakanaka zvakakosha kuve nemahormone muyero uye izvo zvinoitika nekuve nekudya kunovaka muviri uye kwakaringana kune zvinodiwa nevakadzi.
Kudya kwakawanda hakusarure pakati pechikafu chevarume nevakadzi uye izvi zvinogona kuve kukanganisa mukufamba kwenguva sezvo vakadzi vanogona kukonzera kushomeka kwekudya kunovhiringidza zuva nezuva. Naizvozvo, tinokukurudzira kuti uverenge ichi chinyorwa uye utarise zvakanyanya muviri wedu.
Ndinoziva sei kana ndiri kushayikwa mune chero chikafu?
Kushaikwa kwemamwe mavhitaminzi uye zvicherwa zvinoratidzwa mune zvatiri zuva nezuva, tinogona kunzwa kuneta, kutsamwa, kusagadzikana, nezvimwe.
Kana isu kazhinji tiri mumamiriro ekushushikana.
Zvingangodaro kune iyo kushomeka kwemagnesium, chicherwa icho vakadzi vanowanzo shaya zvakanyanya pamusoro pevarume. Kushaikwa kwemagnesium kunogona kukonzera kuneta, kushaya hope, kusagadzikana, mhasuru, nezvimwe. Zvese izvi zvakaiswa zvakanyanya mukutarisana nemazuva asati atevera.
Maitiro ekudzivirira kushomeka nenzira iri nyore uye yakapfuma?
Wedzera chokoreti yakachena pakudya kwekuseniZvimwe zviri muchimiro chetsvina muchinwiwa kana ounce yechokoreti. Edza kudzivirira zvigadzirwa zvine shuga.
Idyai mangwanani mupfumi wakazara gorosi toast neavocado kana toast pamwe 100% nzungu ruomba.
Mupfumi oatmeal porridge ine yakasviba chokoreti shavings uye sitirobheri machipisi.
Walnuts nemaamondi iwo zvakare sosi yakanaka yekuisa mumabiko emabiko.
Zvimwe unogona kufarira: Oatmeal: maitiro ekuishandisa uye nei
Unogona kuisa mabhureki aya nenzira dzakasiyana pakudya kwako kana kuasanganisa pamwe chete uye uchaona mutsauko.
Chii chinonzi magnesium?
Inobatsira kupinza calcium nevhitamini C, mukuwedzera pakuchengeta tsandanyama dziri muchimiro uye kuenzanisa hurongwa hwetsinga. Kune zvese izvi, kushandiswa kwayo kwakakosha kwazvo.
Kunzwa kubhururuka
Kunyangwe iko kunzwa uku kungave kuri nekuda kwekuwandisa kwezviyo mukudya, zvakare inogona kukonzerwa nekushaikwa kwe potassium uye kuwanda kwesodium, sezvo chiyero chemvura mumuviri ichienderana neyakaenzana yeiyo sodium uye potasium.
Sei kudzikisira dambudziko iri?
Wedzera mabhanana kana zvimwe zvekudya zvakapfuma mu potassium kune chikafu chako uye chengetedza munyu wako (Dzivisa yakanatswa tafura yemunyu uye sarudza yegungwa munyu kana dombo munyu.) Munyu hauna kushata kwatiri kana tikadya munyu wemhando yepamusoro uye izvo zvatinodya zvinoongororwa, nekuti zvigadzirwa zvakawanda zvinoshandisa chisungo ichi.
Potassium inowanikwawo munyama nehove.
Chii chinonzi potasium?
Potassium inovandudza mhasuru mashandiro uye kuenzanisa mvura yemumuviri, sezvatakakurukura.
Unowanzoona kuneta
Zvinogona kunge zvichikonzerwa nekushaikwa kwesimbiNechikonzero ichi, idya nyama tsvuku, chiropa uye miriwo yakasvibira, pamwe nezvikafu zvine vhitamini C zvinobatsira kunyatsogadzirisa iron.
Vhitamini C, zvakare yakakosha zvikuru muchikamu chekumiraopaopausal. Izvi zvinodaro nekuti inoderedza njodzi yekuve nezvirwere zvemoyo padanho apo kuderera kweestrogen kunogona kukanganisa moyo wemwoyo.
Chii chinonzi iron?
Iron inobatsira kutakura okisijeni kumasero emuviri wedu.
Chii chinonzi vitamini C?
Pamusoro pekurerutsira kuiswa kwesimbi, ine antioxidant zvimiro uye inobatsira kuwedzera kupokana nezvirwere.
Kunetseka nemapfupa nemajoini?
Zvakakosha tora calcium uye vhitamini D. Pasina vhitamini D, calcium haina kugadzirwa nemuviri nenzira kwayo uye inogona kuvaka, ichikonzera matambudziko nekufamba kwenguva.
Naizvozvo, chakanakira ndechekuti pamusoro pekudya zvinonaka zvine calcium zvakaita semukaka (kana akakukodzera), hove ine mafuta, miriwo ine mashizha akasvibira, nzungu, nezvimwe. Sunbathe zuva rega rega kwemaminetsi gumi nemashanu pasina sunscreen (kana chete pachiso chako) uye unakirwe nezvakawanda mabhenefiti echiedza chezuva.
Pfungwa yakanaka yekubatanidza zvese zviri zviviri kudya kudya kwemangwanani kana kudya muzuva munguva yezhizha.
Kana iwe uine hanya nekenza yeganda, pane zvakawanda zvidzidzo zvinotaura kuti kushomeka kwevhitamin D kwakanyanya kubatanidzwa nekenza yeganda. Chaunofanira kuedza kwete kuzvipisa iwe pachako.
Zvimwe unogona kufarira:
- Circadian mutinhimira Ndezvipi uye kuti ungazvishandisa sei kumazuva edu?
- Chii chinonzi ivhu uye nei uchitanga kuzviita kana iyo yekuparadzanisa mamiriro ichipfuura?
Chii chinonzi calcium?
Kunze kwekuve wakakosha yemapfupa, inobatanidzwa mukugwamba kweropa uye mhasuru inodzvinyirira, saka kuiswa kwayo mukudya kwedu kwakakosha kwazvo.
Iwe unoda kudya pasina kutonga
Unogona kunge uine Kushomeka kweChromium, kunyanya kana kushuva kwako kwakanangana nemaswiti. Izvi zvinodaro nekuti kushomeka kwechromium kunokonzera kudonha mumazinga eglucose uye muviri unoita kuti uve nenzara yekuwedzera mwero weglucose zvakare.
Chii chekutora kugadzirisa izvi?
Sanganisa iyo misi nemapere kuwedzera ako chromium mazinga. Iwe unogona zvakare kudya mussels (inova zvakare sosi ye collagen) uye mbatatisi (zvirinani se Resistant starch kubatsira microbiota yedu)
Chii chinonzi chromium?
Chromium inobatsira kuyera mwero wehuga yeropa uye kugaya makabhohaidhiretsi.
Zvimwe unogona kufarira:
Pakupedzisira, rangarira izvo sosi yakanyanya kunaka yemavhitamini uye mamineral chikafu, izvo zvinowedzerwa hazvimbofaniri kutsiva chikafu chine hutano uye chakaringana, chinongo chiwedzera.