Tese tinoda kuva neganda rine hutano, rinopenya, uye rakanaka, handiti? Asi nekukura, zuva rakaoma, guruva, uye utsi munzvimbo, runako nekutsva kweganda redu zvinoderera zvishoma nezvishoma. Ungave wakaona kuti ganda rinotanga kukwenya, kuoma, uye mavara anoonekwa. Saka, semhinduro yeizvi, vanhu vazhinji vava kuda kushandisa marudzi akasiyana-siyana emavhitamini, " zvinowedzera " kana zvimwe zvinovaka muviri. Kune kushambadzira nezveizvi kwese kwese paterevhizheni neInternet. Asi izvi zvinonyatsobatsira ganda redu sezvavanotaura here? Ngatitaurei nezvazvo nhasi.
Sei ganda redu richida kutarisirwa kwakakosha kudaro?
Funga nezveganda redu sechidziviriro chakakomberedza muviri wedu. Chidziviriro ichi chinotidzivirira kubva kuzuva, utachiona, uye kukuvara. Asi kune vavengi vanogona kukuvadza chidziviriro ichi. Zvichitaurwa zviri nyore, mwaranzi yeUV inokuvadza inobva kuzuva, utsi hunobva mumotokari, zvimwe zvekudya zvisina hutano zvatinodya, uye kushushikana zvese zvinogadzira zvidimbu zvidiki zvinokuvadza masero emuviri wedu. Mukurapa, tinozvidaidza kuti 'free radicals'. Vavengi ava vanorwisa masero eganda redu uye vanoparadza puroteni inonzi collagen iri maari. Collagen ndiyo inoita kuti ganda redu rirambe riri diki uye rakasimba. Saka, vavengi ava ndivo vanoita kuti ganda redu rikurumidze kukwegura, kuunyana, uye kusviba.
Maantioxidant ndiwo magamba anodzivirira masero eganda redu kubva kuvavengi ava vanonzi mafree radicals.
Zvinhu zvakaita sevhitamini C nevhitamini E zvine simba rekuchengetedza ganda. Izvi zvinopa simba kubva mukati meganda redu uye zvinobatsira kuridzivirira kubva kuvavengi vane njodzi.
Mavhitamini akakosha uye zvinovaka muviri zvinonzi zvakanaka paganda
Zvakanaka, ngatitarisei mavhitamini aya nezvinovaka muviri zvinozivikanwa kuti zvakanaka paganda, kuti zvinoshanda sei, uye kuti tingazviwana sei kubva muchikafu pachinzvimbo chekuzvitora semapiritsi.
| Vhitamini / Zvinovaka Muviri | Kushumira ganda | Zvekudya zvechisikigo |
|---|---|---|
| Vhitamini C (Vhitamini C) | Antioxidant ine simba. Inokosha pakugadzira collagen, iyo inodiwa kuti ganda rirambe rakasimba. Inoderedza kukuvara kwezuva paganda. Inokurumidza kupora maronda. | Maranjisi, matangerine, marimu, mapapaya, magwava, nectarine, mhiripiri (mhiripiri dzehove), madomasi, broccoli. |
| Vhitamini E (Vhitamini E) | Imwe antioxidant ine simba. Kana ikasanganiswa nevhitamini C, inopa dziviriro yakasimba kubva pakukuvadzwa nezuva. Inobatsira kuchengetedza hunyoro muganda. | Maarumondi, mhodzi dzezuva, sipinachi, avocado, nzungu. |
| Vhitamini A (retinol) (Vhitamini A / Retinol) | Inokosha pakukura nekugadzirisa masero eganda, inowanzoshandiswa muzvigadzirwa zvekuchengetedza ganda nekuti inobatsira pakurwisa makwinya nemapundu. | Makarotsi, mbatatisi, manhanga, sipinachi, mazai, mukaka, mango. |
| Selenium (Selenium) | Ichi chicherwa. Chinobatsira kuchengetedza ganda richinamira. Kufanana nevhitamini E, chine zvakawanda zvekuchengetedza ganda kubva mukukuvadzwa nezuva. | Mazai, huku, howa, mhodzi dzezuva, nzungu dzeBrazil, uye hove. |
| Coenzyme Q10 (Coenzyme Q10) | Antioxidant inogadzirwa nemuviri. Inobatsira kupa simba kumasero. Kugadzirwa kwayo kunoderera nekukura. Inobatsira kudzora makwinya eganda. | Hove dzine mafuta akadai sesalmon netuna, nyama yemombe, soya, sipinachi. |
Sei uchifanira kufunga kaviri usati watora mishonga yekuwedzera?
Pasinei nemabhenefiti ayo, pane zvinhu zvishoma zvakakosha zvaunofanira kuziva usati waenda kuchitoro chemishonga kunotenga bhodhoro remushonga uyu.
1. Aya haasi mapiritsi emashiripiti!
Vanhu vazhinji vanofunga kuti kutora mushonga wekuwedzera kunogadzirisa matambudziko avo ese. Izvozvo hazvina kunaka. Hwaro hweganda rine hutano hunogara huri hwekudya kwakaringana, kunwa mvura yakakwana zuva rese, kurara zvakakwana , uye kuzvidzivirira kubva kuzuva. Mushonga wekuwedzera unongo "wedzera." Kana kudya kwako kusina kunaka, zvakaoma kuwana rubatsiro rwakawanda kubva mumishonga yekuwedzera chete.
2. "Kunwa zvakawanda hakusi nani" - Kunwa zvakawanda kune njodzi!
Ichi ndicho chinhu chakakosha. Kunyangwe kutora vhitamini yakawandisa kunogona kuva chepfu mumuviri. Mavhitamini anonyungudika mumafuta, kunyanya mavhitamini A, D, E, naK, anochengetwa mumuviri. Kutora vhitamini yakawandisa kunogona kukonzera zvese kubva kumusoro nekurutsa kusvika kuzvirwere zvakakomba zvakaita sekukuvadzwa kwechiropa. Ndosaka vhitamini yega yega iine "Safe Upper Limit." Kupfuura muganho iwoyo kune njodzi.
3. Inogona kusangana nemimwe mishonga yauri kutora.
Kana uri kutora mushonga wechimwe chirwere, chakadai sechirwere cheshuga, BP, kana chirwere chemwoyo, zvimwe zvezvinowedzera izvi zvinogona kukanganisa mishonga iyoyo. Izvi zvinogona kuwedzera kana kuderedza kushanda kwemishonga yauri kutora pachirwere chako chikuru. Izvi zvinogona kutokonzera migumisiro yakaipa.
Saka, usati watanga kutora mishonga mitsva yekuwedzera , zvakakosha kuudza chiremba wako nezvemishonga yese nemavhitamini auri kutora parizvino.
Saka chii chandinofanira kuita?
Zviri nyore kwazvo. Tevedzera matanho aya kuti ganda rako rirambe rakanaka uye riine hutano.
1. Kutanga, tarisa ndiro yako: Wedzera miriwo yakasiyana-siyana ine mavara, michero (inenge zvikamu zvishanu pazuva), nzungu, hove dzine mafuta, nemvura yakachena mukudya kwako kwezuva nezuva. Funga nezvezvikafu zviri patafura iri pamusoro. Iyi ndiyo nzira yakanakisisa uye yakachengeteka.
2. Chinovhara zuva ndiyo shamwari yako yepamoyo: Shandisa chinovhara zuva chakanaka zuva rega rega, kungave kuri kwezuva kana kwete. Hapana chimwe chinhu chinogona kukupa dziviriro inopihwa nechinovhara zuva.
3. Taura nachiremba zvechokwadi: Kana uchifunga zvechokwadi kuti unoda chimwe chinhu chinowedzerwa, kana kuti une dambudziko reganda, ndapota ona chiremba wemhuri yako (GP) kana chiremba weganda kutanga.Achaongorora ganda rako uye, kana zvichidikanwa, achakuongororwa ropa kuti aone kana uine kushaya mavitamini. Kana ukadaro, achakuudza kuti ndeipi mishonga yekuwedzera yaunofanira kutora, muchiyero chakakodzera, uye kwenguva yakareba sei. Usambofa watanga kutora mishonga yekuwedzera nekuti mumwe munhu akakuudza kana kuti nekuti waona kushambadzira.
Mharidzo Yekuenda Nayo Kumba
- Chinhu chakanakira ganda rine hutano uye rinopenya hachisi mapiritsi kana zvimwe zvinovaka muviri, asi kudya zvine mwero, kunwa mvura yakakwana, uye kushandisa mafuta ekudzivirira zuva zuva nezuva.
- Mishonga inorwisa mabhakitiriya yakaita sevhitamini C, E, uye selenium inobatsira ganda. Asi zvinobudirira uye zvakachengeteka kuiwana kubva mumichero nemiriwo ine mavara pane kuinwa iri muchimiro chemapiritsi.
- Usatange kutora chero mavitamini kana chimwe chinhu chekuwedzera usina kupiwa mazano nachiremba . Kutora mamwe mavitamini akawanda kupfuura anokurudzirwa kunogona kukuvadza muviri.
- Kana ukasarudza kushandisa mushonga wekuwedzera, iva nechokwadi chekuzivisa chiremba wako nezvazvo.
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