Chikafu chine zvinovaka muviri izvo muviri unoda kuita mabasa awo nemazvo. Uropi, semuenzaniso, hunoda mamwe mamineral akakosha uye mavhitamini kune ese maitiro ehuropi. Kuti zvinokwanisika kuvandudza mano akadai sekuyeuka kana kuisa pfungwa, kuburikidza nekudya kunobva pane zvekudya zvinopa izvi zvakakosha zvinovaka muviri.
Nekuti zvinoratidzwa kuti kudya kwakashata kunokanganisa mashandiro enhengo dzese dzemuviri wemunhu. Naizvozvo, hutano uye nyanzvi dzehutano hadziregi kurangarira kukosha kwekutevera kudya kwakasiyana uye kwakaringana. Nokuti chete nenzira iyi inogona simbisa muviri nezvinhu zvese zvaunoda. Kana tikabatanidzawo chikafu chine chikafu chakakwana, tinogona kuvandudza nyaya dzakadai sekurangarira uye kuisa pfungwa.
Kushaikwa kwezvokudya zvinovaka muviri kunowedzera kukwegura
Masero emuviri anowedzera oxidize nekufamba kwenguva, zera uye kupera simba, zvichikonzera kuchembera kwakawanda. Kufamba kwenguva hakudzivisiki, asi chinogona kudziviswa ndechekuti zvese zvinoitika nguva isati yakwana. Kudya kwakasiyana, kwakadzikama uye kune hutano, ndiyo imwe yembiru dzinokosha kuti urarame hupenyu hune hutano. Sezvinoita kurovedza muviri kana mararamiro ane hutano.
Kana chikafu chinodiwa nemuviri chikasapedzwa, kuchembera kusati kwasvika kunotanga mukati uye kunoonekwa nekukurumidza munhengo dzekunze. Munyaya yeuropi, kushayikwa kwevhithamini nemaminerari zvinogona kutungamirira kukurasikirwa kwekuyeuka kwenguva pfupi. Pamwe nemamwe matambudziko uye kusagadzikana kwekuomarara kwakasiyana mumakore.
Mavhitamini uye zvicherwa kuvandudza chiyeuchidzo uye kuisa pfungwa
Uropi hunoda kudya kwese kwakakosha kuti hushande zvakanaka. Zvakadaro, mamwe akakosha kupfuura mamweNaizvozvo, kushaikwa kwemamwe mavhitamini nemaminerari kunogona kukonzera kushomeka kwekutarisa, kushaikwa kwekufungisisa uye kupfupika kwekurangarira kurasikirwa. Nhau dzakanaka ndedzekuti izvi zvinovaka muviri zvinowanikwa kubva muchikafu, saka unongofanirwa kuzviisa mukudya kwako kuti uvandudze kushanda kwehuropi.
Vhitamini C
Iyo inonyanya kuzivikanwa pfuma yevhitamini C ndeyekusimbisa immune system, asi haisi iyo yega. Chikafu ichi inodzivirira kuchembera kwesero nekuda kwesimba rayo re antioxidant. Nokudaro, zvakakosha mukudya kudzivirira kuderera kwekuziva. Nekusanganisira orenji kana kiwi pazuva mukudya kwako, unogona kuvhara huwandu hwezuva nezuva hwevhitamini C.
Omega-3 fatty acids
Essential fatty acids ndeaya ayo muviri haugone kugadzira wega. Zvese zvakakosha kumuviri, asi omega3 fatty acids ndiyo inonyanya kukosha pamabasa ehuropi. Ichi chinhu chinodzivirira neuronal membranes, saka inokosha mumatanho ose ehupenyu. Kunyanya kunyanya pakubata pamuviri, apo uropi hwemwana hunoumbwa.
Iwe unogona kuwana omega3 fatty acids mune zvakawanda zvekudya. Nechitsama chewalnuts, chipunu chemafuta eflakisi, mbeu dzechia nedzimwe mbeu. Zvakare mukushandiswa kwehove dzine mafuta dzakadai sesaumoni, chikafu chine kunaka kukuru uye chizere mafuta ane hutano akakosha kuti uwedzere kurangarira uye kuisa pfungwa.
Magnesium
Iyi mineral yakakosha kuhuropi, pakati pezvimwe zvinhu, yakaratidzwa kuvandudza nyika dze kushungurudzika uye kufunganya. Kune rumwe rutivi, magnesium inovandudza neuronal synapse. Mukuwedzera, zvidzidzo zvinoitwa zvinovimbisa izvozvo magnesium inogona kuderedza kukwegura uye kuvandudza chiyeuchidzo chenguva refu. Iwe unogona kuwana magnesium muzvikafu zvakaita semaarumondi, sipinashi kana cashews, pakati pezvimwe.
Zvirwere zvehuropi zvinopera zvinoparadza, kune vanhu vanotambura nazvo, uye kune vanochengeta varwere ava. Muzviitiko zvakawanda hazvizivikanwi, asi sezvimwe zvirwere zvakawanda, zvinogona kudzivirirwa nemaitiro ane hutano. Kudya zvine hutano ndeimwe yembiru fundamental. Chengetedza zvaunodya kuti unakidzwe nehupenyu hune hutano.