Mazuva ano, izwi rekuti 'superfood' rinonzwikwa zvakanyanya kutsanangura zvimwe zvekudya zvakaita sechia, bhuruu, quinoa, nezvimwe. Asi kana tikazvitora senge superfoods nekuda kweawo akawanda maficha, pasina mubvunzo bone muto unofanirwa kuve unokwanisa seimwe zvakare. Nhasi tiri kuzotsaurira chinyorwa kune ichi chigadzirwa, tichitaura nezvezvayo zvivakwa, kugadzirira uye mashandisiro.
Kana iwe uchifarira zvekudya zvinovaka muviri uye uchipa muviri wako chikafu chinozoita mutsauko maererano nehutano uye hutano, verenga.
Patinodya nyama, chero mhuka, yakajairika ndeyekungodya mhasuru chete. Zvidimbu zvenyama izvi zvine hupfumi mumaamino acids, ayo anobatsira muviri wedu kutibatsira kuti tibudirire patsva. Kunyange zvakadaro, kushandiswa kwega kwega kwemhasuru kunoreva kuti tinogona kuve nekushomeka kwezvimwe zvakakosha zvakakosha zvinovaka muviri.
Kana tikatarisa zvakapfuura, uye tikasatarisa kumashure kumashure, tichaona kuti mhuka yakadyiwa zvachose kubva mumhino kusvika kumuswe. Kana tikatarisa kune zvakasikwa, zvikara zvinodya iyo yese kana ingangoita mhuka yese yavanovhima. Neiyi nzira, iyo mipiro yezvikafu zvinozadzikiswa zvese zvakakosha kuchengetedza hutano hwakanaka.
Nhasi tave kujairira kudya nyama yakaonda, kunyanya sezvo iri yakawanda kwazvo mumateyi ezvitoro. Rini iyo yakanaka ingave yekudya chiropa, moyo, mapfupa uye shwashwa. Chaizvoizvo nezvinhu zviviri izvi zvekupedzisira, muto wepfupa wakagadzirwa uye huwandu hwakakosha hwemuviri hunowanikwa, pakati payo collagen inomira.
Zvivakwa zvefupa muto
Bone Broth ndeye collagen-yakazara, kuyeuchidza, kuporesa chikafu.
Mapfupa ari chaizvo vakapfuma mumafuta emonounsaturated, omega 3 (DHA neEPA), zvicherwa, uye mavitamini.
Kuishandisa zuva rega rega kunotipa yakanakisa mipiro yezvikafu zvinovaka, kusimbisa mupiro wecollagen.
Collagen ipuroteni ine basa rekusunga inosanganisa matishu senge mhasuru, tendon, ligaments, ganda, mapfupa, shwashwa kana nhengo. Naizvozvo, mashandisiro ayo akakosha kuti ugare uine hutano uye kuti muviri wedu uvandudze uye ugare uri mudiki kwenguva yakareba.
Misiyano pakati pemuto uye pfupa muto
Kazhinji muto kana muto zvinogadzirwa nekupinza zvimwe zvekudya (miriwo, huku, nezvimwewo) kuwana mvura inonwiwa uye zvinovaka muviri zvishoma kubva muzvikafu izvi.
Zvisinei, Kana tichigadzira muto wemabhonzo, zvatiri kuita kudzikisira mapfupa kuitira kuti kuwanda kwemaminera aya uye collagen zvipinde mumvura. Ndokusaka kunwiwa kwemuto uyu kunobatsira kwazvo pachinzvimbo chevamwe.
Izvi zvinoreva zvakare kuti maitiro ekugadzira muto wemapfupa akareba kupfuura awa kana maviri ekugadzira mamwe marudzi emabuto kana masobho.
Zvimwe unogona kufarira:
Kugadzira muto wepfupa
Ndezvipi zvinhu zvaunoda pakugadzirira kwayo?
- 1 kilo yemapfupa angangoita (Unogona kushandisa huku, turkey, nyama yenguruve, gwayana, nyama yemombe kana kusanganisa idzo dzaunofarira zvakanyanya) Mafuro emhuka mapfupa ane hupfumi mune zvinovaka muviri, saka zvinokurudzirwa kuushandisa kugadzira muto wemabhonzo.
- Mimwe miriwo (anyanisi, maekisi, karoti, celery, kana green kabichi)
- Zvinonhuwira kuravira (turmeric, itsva parsley, garlic, ginger, bay leaf, munyu ...)
- 2 kusvika ku3 litita emvura, zvinoenderana zvinoenderana nehari yatinoshandisa.
- Vhiniga (kugona kuve 'naamai' sezvo zvivakwa zvacho zviri zvikuru)
Kune mapfupa, sarudzo yakanaka ndeyekuchengetedza zvisaririra zvemapfupa enyama yatange tichidya mufiriji, sezvo nyama iyi painobikwa, mabhonzo anoenderera nekuchengetedza zvinovaka muviri, tuetano nezvimwe. atova mapfupa aya wedzera vamwe vakapfuma mu collagen senge makumbo, majoini, muswe, nezvimwe.
Maitiro ekuzviita
Paunenge uchigadzira muto, chinongedzo chisingakwanise kushayikwa bay bay uye vhiniga. Vhiniga ichange iri pamusoro pekubatsira nekuderedzwa kwemapfupa kuitira kuti zvese zvine hutano zvinovaka pamvura zvipfuure.
Kuti iite iine sarudzo mbiri, yekumanikidza yekubika kana inononoka mubiki, kunyange zvakadaro iyo yakanaka ndeyekuzviita mune inononoka mubiki uye uisiye pakati pe24 ne48 maawa. Iko kushandiswa kwehari dzemagetsi kunokurudzirwa kuchengetedzeka kwavanopa kana uchisiya iwo kwemaawa akawanda kudaro.
Mushure menguva iyoyo unofanira kungoita rega itonhorere pasi, bvisa mapfupa ese, chengetedza miriwo uye zvidimbu zvenyama kune kumwe kugadzirira zvekudya uye rega muto uzorore kuti ugone kuudzikisa kana tichida.
Uye voila, tinogona kuimisa kuti igare kwenguva refu.
Zvimwe unogona kufarira:
- Oatmeal: maitiro ekuishandisa uye nei
- Keto naPaleo kudya: misiyano
- Spirulina, tinokuudza kuti nei uchifanira kuitora
Zvishandiso uye kudyiwa kwepfupa muto
Kuporesa chikafu chegadziriro yekugaya
Uyu muto, nekuda kwehunhu hwayo, chikafu chinobatsira kwazvo kumatumbu edu patinenge tichirwara kana isu tiri kupora kubva padambudziko remukati semuenzaniso. Kanganwa mupunga muchena uye unodya makapu akati wandei emapfupa muto kuti uwanezve uye iwe uchaona kuti zvinobatsira sei.
Kuwanikwa kwemazuva ese kwe collagen
Kudya collagen kwakakosha uye kazhinji, nekuda kwechikafu chatinodya, mipiro yacho ishoma. Iyo yakanaka kwazvo nzira yekuve neyezuva nezuva collagen inopa iyo yedu muviri inoda iri idya mbiya yemufupa muto.
Zvenguva dzekutsanya
Kana iwe ukatevera kudya, nguva dzose uri pasi pekutarisirwa kwevechiremba, izvo zvinosanganisira kutsanya kana kupindira kwekutsanya, kunwa ndiro dzefupa muto zvichave zvakanyanya inobatsira kuve nemipiro inodiwa yezvokudya, pamusoro pekubatsira kupora yedu yekugaya systemo kana kutsanya kukaitwa senzira yekuchenesa muviri.
Uye ... nei ichinaka kwazvo.
Pamusoro pekubatsira kwayo kwakawanda, muto wepfupa unonaka uye munguva yechando unonyaradza muviri nekudziya kwaunopa.
Wedzera kune chero kamukira ine muto pakati pezvakagadzirwa uye unakirwe nekunakirwa kwayo.
Zvimwe unogona kufarira:
- Buckwheat: chii icho, nei ichinzwikwa zvakanyanya uye nei uchizviisa mune chako chikafu
- Amaranth: Chii icho, zvivakwa uye maitiro ekuishandisa.
- 11 zviyo zvinobatsira zvinofanirwa kunge zviri mukudya kwako
Mushure mekuverenga nezve zvese izvo izvo chikafu chechinyakare chingaite kune hutano hwako, unotoshinga kuzviisa mukudya kwako? Iwe uchanyatso kucherechedza mhedzisiro munguva pfupi kana ukaiperekedza nechikafu chine hutano, nekuti kwete nekungodya chikafu chinobatsira chete uchave uine hutano hwakanaka, unofanirwa kuteedzera kudya kwakakodzera, kuyedza kudzikisa kana kubvisa zvigadzirwa zve Ultra-zvakagadziriswa kubva pairi.