Zvicherwa: ndeapi kukosha kwatiri?

Zvicherwa munhu anofanira sezvinoita mavhitaminzi. Ivo vanobatanidzwa mune pakusikwa masero mumuviri, ayo munyama, uye vanobatanidzwa enzayemu enyika.

Vari rakakamurwa makro-uye micronutrients. Day vanoda macronutrients (izvo zvinosanganisira phosphorus, potassium, yavaibvisa, uye calcium, magnesium uye simbi) rinowanikwa mune milligrams iyoyo, kufanana zvisaririra zvinhu (kusanganisira zingi, manganese, mhangura, chromium uye mhangura) wokuyera zana asingasviki .

Ngatikurukurei hunonyatsodonongodza zvimwe zvicherwa (zvikurukuru, makro), zvakakodzera kuti zvakajairika kushanda muviri wedu.

Salt, kana yavaibvisa chloride, waida kuti muviri kuramba munyu Zvinoumba Ropa uye ari osmotic kumanikidzwa dzose. Hazvina kubva kumanikidza ichi kunobva chikamu Urume kuti rakaramba munyama uye ropa. Zvikasadaro, pane kupera mvura mumuviri. Salt kunwa kunowedzera kana munhu akaita utano basa uyewo simba vangadikitira, kunyanya panguva pamatunhu tembiricha. Naizvozvo, mumamiriro ezvinhu akadaro, unofanira kuwedzera munyu yaunodya. The chinodiwa zuva nezuva macronutrient ichi - 10-14 d

Mineral zvinhu zviri zvokudya pakawanda. Unongofanira kuziva izvo kwavari hunodzorwa mumwe kana mumwe macro- uye micronutrients. Somuenzaniso, calcium, iro achishingaira mumabasa muviri, kunomutsa zvakajairika excitability kuti tsandanyama uye tsinga dzomuviri uye ndiyo nzira kusimbisa mapfupa, iri zviyo uye miriwo. Zvisinei, iye zvakanakisisa kunyura kana anwa nomukaka, mukaka zvinhu uye mazai. nokuti karusiyamu munhu mukuru anenge 90? g

Zvicherwa akadai phosphorus uye magnesium, muri interconnected pamwe calcium uyewo mafupa tishu. Uyezve, phosphorus iri kushingaira zvematongerwo muviri kwemapurotini, lipids uye makabhohaidhiretsi. Kana tsandanyama basa riri kuitwa nomwoyo wose, muviri kudiwa phosphorus iri kuwedzera. Magnesium chinowedzera kuti activation pamusoro enzymatic basa, uye rinobatanidzwa kwemakemikari pezvakaitwa chokuita phosphorus yeimwe.

Chinokosha ndechokuti phosphorus anopinda muviri pamwe zvinhu mhuka (chizi, chizi, nyama zvigadzirwa, hove, chizi uye chiropa), ozeyewa nokukurumidza uye nani pane uya nayo nebhari, bhinzi, pizi kana chingwa. The daily kudiwa phosphorus yaikura muviri ndiko 700 MG, riri zvishoma yakakura kupfuura kare kuumbwa, mukuru (600 MG).

Magnesium anouya kwatiri kunonyanya chete zvibereko chirimwa mavambo. Rinowanikwa chingwa, bhinzi, mbatatisi uye zviyo. Zvinodiwa zuva nezuva nokuda - 280-350 MG.

Mamineral vatariri vebasa kumwoyo. zvinhu izvi zvinosanganisira potassium, iyo inowedzera weti excretion uye pakudaro kunomutsa mwoyo. Iye ari mari yakakwana inowanikwa miriwo, michero uye michero (dema currants, apricots yakaomeswa, akaomeswa, zucchini, vanorichekerera, mbatatisi uye nhanga).

Kuti kuvandudza muviri wako zvinokosha macro- uye micronutrients, zvinokosha kuyeuka kuti zvicherwa kubva zvokudya ukaparadza hadzikwanisi kutombozivikanwa muchiKristu. Sipidhi izvi kunobatsira kuti:

- kofi uye kudhakwa nedoro;

- kusvuta;

- kushandiswa zvimwe mishonga;

- negashiro pamuviri hormone mapiritsi.

Heat kurapwa mishonga haina kudaro kunoderedza kuvapo zvicherwa izvi, sezvakaita pamwe mavhitaminzi. Asi kana yakaidzwa kana svuura, vamwe vavo vari vakarasika. Naizvozvo uchapedza zvigadzirwa zvakawanda kugadzirirwa kubva yose zviyo uye unrefined zvinoriumba.

Zvinodiwa zuva nezuva zvicherwa munyika lactating nevakadzi pamuviri kunowedzera munenge 10-20 d