Useful zvigadzirwa kuti pfungwa uye ndangariro

Ndezvipi zvekudya kuvandudza ndangariro uye pfungwa chaitika? Zvakaratidza kuti pamazita utano michero, miriwo uye mafuta kusimba akakura, uye kunyange yakawandirwa Gourmet, vakadzidza kunzwisisa zvakabikwa yepamusoro zvokudya, kwete kubatsira zvazvinokonzera pamusoro muviri, iva nechokwadi kuwana refu mazita avo kufarira inobata. Seiko nezvezvokudya dzinokurudzira izvi zvigadzirwa kuti pfungwa uye ndangariro?

Stress uye muviri wacho

Stress siyana, asi kuonekwa yose nokuda muviri womunhu uye pfungwa seasingabatsiri. kushushikana Mumuviri waparadza kunyange kana munhu pakarepo akasvetuka kubva shure pakona kusvikira ukaenda mumugwagwa guta kana unyengeri paki. The kupfuura unoshamisa Muenzaniso mupfungwa kunokonzerwa - basa refu musi iwoyo chirongwa pahofisi, yakawanda mutengi zvinodiwa uye mugumisiro wacho zvisingadzoreki zvinokambaira deadlines mishumo. Hazvisi kukosha chii mwoyo mhando munhu zvakaitika, zvakakosha kuti muviri wake panguva iyoyo yaibva unobereka anogumbura cytokines.

mishonga izvi Activate masoja emuviri uye kumutsa wayo kufarira zvikuru mamiriro ezvinhu kuti muviri. A chaiwo zvirwere Mhinduro chiri kushoma, sezvo muviri anoona kunyanyisa tisawirirane sezvo utachiona. Nepo kuzvimba pacharwo sezvingatarisirwa uye anobatsira kwete chete kurwisa zvirwere asiwo zvokugadzirisa tagovera zvinyama panzvimbo imwe akagerwa kana vadzime, kuti chirwere anogumbura mhinduro iri kuonekwa Fani nengozi, izvo zvinogona kudzivirira chete chinokosha zvinhu kuti uropi nerevane ndangariro. In Russian hakuna nachiremba izwi pamutemo kutsanangura pathological ezvinhu, asi ari dzokuMadokero nyika, masayendisiti kwemakore akawanda kudzidza zvinonzi chirwere kuzvimba. It anonzi kukonzera autoimmune zvirwere.

Kubvisa chisingaperi kuzvimba kubatsira zvigadzirwa, kuvandudza kuyeuka uye pfungwa chaitika. Ivo optimize kushanda masoja emuviri uye vanoramba kudzora chero anogumbura kwendangariro. Uyezve, mahormone ari nemudumbu, vachipinda uropi kana zvinoberekwa navo, vane kunobatsirawo zvishande mano, akadai kunzwisisa uye processing mashoko matsva. Ivo inobatsira kuti wevasungwa uye kunyange kunzwisisa kupi saturation kunoitika.

Zvokudya kundinetsa

Saka chii zvokudya zvakanaka nokuda uropi uye ndangariro? Ichi dzinongoitika michero, miriwo, chocolate, mafuta, iyo akapfuma antioxidants, zvine mafuta acids, mavhitaminzi uye zvicherwa, boosts simba uye kunobatsira kudzivirira zvirwere uropi. Nanganai nokungwarira kuronga kuti menu dzavo uye kunyange kuita chaizvo anobatsira zvokudya - saka murege chete nechokwadi utano kushanda ura pfungwa, asiwo kuti vazvidzivirire kubva zvakafanana chirwere chepfungwa.

yekotapeya

Sezvineiwo, anenge muchero upi zvekumwe kuti vatengi Russian - ndiwo zvigadzirwa zvinobatsira kuti uropi uye ndangariro. Izvi zvinosanganisira yekotapeya. Nepo vakawanda vanoda kugara kudya nesimba mwoyo shamwari dzavo kubva kunwa zvibereko zvakawanda mafuta, makotapeya chaizvoizvo haakonzeri zvachose pasina kukuvadza nomufananidzo. Zvakare, michero zvinoshamisa uzere monounsaturated, zvinokosha mafuta acids muviri kuti urambe wakatsiga ropa shuga uye kupa neganda sokupenya utano.

Yekotapeya rine vhitamini K uye folate, izvo mubatanidzwa inobatsira kudzivisa paumbwe ropa clots muuropi (uye nokudaro anotidzivirira sitiroko), uyewo mukuvandudza zvishande basa, kunyanya pamusoro yevasungwa uye ndangariro.

muchero mhiri kwemakungwa akapfuma mavhitaminzi B uye C, izvo zvisina azotongwa ne muviri uye unofanira kuuya naro zuva ose kuparadzwa kubva chikafu. Chimwe dzinonakidza ndechokuti, pasinei zvose zvisina wongororo kuti slimming vakadzi (kwaibva pakunzwisisa varombo Zvinoumba yekotapeya), michero minyoro ine zvakawanda mapuroteni uye zvishoma shuga pane mimwe michero yose. Creamy unaku wokumwe delicacy anoita yakanaka chezvinonhuwira vhitamini smoothies uye shasha chinotsiva mafuta chero kubikira.

bhiti

Kana uchifarira chero zvibereko uropi, ndangariro uye basa pfungwa dzinogona kuwanika musika wokuRussia, cheap, zvakajairika bhiti achava kwamuri chaiyo kuwana. vanhu vazhinji, kusanganisira, oddly zvakakwana, vegetarians, yokunzvenga chakanaka waini-tsvuku miriwo kurutivi sezvo havaratidzi kumirira chii chinogona kuitwa kubva beets. Vinaigrettes, "herring pasi makushe jasi" uye tsika muto yakaguma kuva kakawanda mueni pamatafura mhuri dzakawanda. Zvichakadai, zvatinosiita bhiti anovanza munhu terrific iine anobatsira zvinoriumba.

Chipa uye zvikuru underrated miriwo kunobatsira muviri kurwisa zvikuru inokuvadza chisingaperi kuzvimba. Rine antioxidants simba kuti kudzivirira kenza uye pave ropa wokunatswa muchetura. Vatambi beets anopa zvikuru rinodiwa simba, apo kuwedzera kutsungirira. Red miriwo inogona kudyiwa yakatsvuka, uye kunyange zvakakangwa - kwete hazvo kubika kweawa, sezvazvakaita muRussia emakore.

bilberry

Small asi rinokosha. tsumo iyi zvakazara kunoratidza blueberries, michero tuduku ane chaizvo vanhu utano zvinhu uye kuravidza panguva imwecheteyo nowenyika zvihwitsi.

Masayendisiti ave achifunga pamusoro chii zvokudya zvakanaka nokuda uropi uye ndangariro, uye chero mazita kunokonzeresa aibudisa blueberries - mumwe vakapfuma zvinopa antioxidants. Rine mavhitaminzi akawanda, kusanganisira C uye K, uye dzinongoitika faibha. Nokuda mukuru zviri gallic asidhi chinoshamisa bheri inodzivirira uropi kubvira degeneration uye mupfungwa. Inogona kudyiwa kwaro yakachena chimiro, uye inogona kuwedzerwa smoothies nezvimwe zvinwiwa kana nhumbi dzake dzakanaka pastries.

pfupa muto

Havasi zvigadzirwa zvose nokuda pfungwa uye ndangariro Zvibereko, miriwo uye michero. Kana musingadi sekuti mafeni yemichero yakachena, edza kuita pfungwa simba renyu tichibatsirwa mapfupa inotonhorera muto kuti anogona kusimbisa zvirwere, kutsakatisa ikawanda intestinal permeability chirwere, simbisa nemarunda nemarunda, uye kunyange kukunda zvokudya nezvimwe zvinhu.

High kwevari collagen mu pfupa muto chinomisa anogumbura pezvakaitwa ari ura, uye amino acids upenyu (proline uye glycine) wakateya masoja emuviri uye kuvandudza ndangariro. Simple muto zviri nyore uye nyore kugadzirira - mumwe muto anoritsanangura ndiko kwakanaka, anobatsira uye chipa dhishi.

rima chokoreti

Nepo kushandisa mukaka uye chokoreti chena chinoramba mubvunzo guru, rima mhando dzinodikamwa inobata kwete chete kukumisa munzira kuenda akakodzera nhamba asi kubvumira kunakidzwa noupenyu hwakanaka uye tichishingaira. Natural chokoreti izere flavanols, inozivikanwa kwayo antioxidant uye Anti-anogumbura ehupfumi. Kuva pasina mubvunzo zvinosanganisirei zvinhu kuti pfungwa uye ndangariro, rima chokoreti kunobatsirawo kuderedza BP uye anowedzera ropa riyerere vose muuropi uye mwoyo.

Zvinofanira kurangarirwa kuti dzakawanda pezvitsiga sezvo kufarira zvihwitsi vari pamusika wokuRussia havasi chemhando yepamusoro pakugadzira zvinhu, rakadzokororwa kakawanda nokusunungura ose anobatsira zvivako. Izvi hazvisi zvokudya kuvandudza kuyeuka uye pfungwa kushanda uye chaiye chikafu tsvina. Kudya delicacy uye kwete kuwira shure kwava mufashoni utano zvokudya, sarudza kwazvo rwokuzvarwa rima chocolate, zvinosanganisira dzinenge 70% kuti koko. In kubika, ichi nemamwe chigadzirwa inogona kushandiswa kwegadziriro kuri pachimedu kana shongedza inotapira Chocolate Chips makeke.

zai yolks

Kwemakore akawanda, nezvezvokudya kunge vakapomera zai yolks muimba rakawedzera pamwero remafuta akawandisa uye awedzere kuunganidza mafuta mumuviri. Zvichakadai, hapana zvigadzirwa hazvigoni kuenzaniswa uropi uye ndangariro pamwe zai yolks pamusoro zviri choline - rakasiyana fuma inosimudzira kukura utano zviri fetus uropi mudumbu romukadzi ane pamuviri. Choline kunonatsiridza ndangariro nekugona.

Kana zvakadaro kure kudziviswa kudyiwa zai yolks, nokutya kwavo inokanganisa ropa remafuta akawandisa yomuropa, inguva kusiya zvisingachashandi pfungwa: zai yolks, kwete chete hakuiti yokugadziridza zviri remafuta akawandisa zvakaipa, asi kuti tigone kuwedzera pamwero zvakanaka.

fruit

Nyanzvi dzinobvumirana kuti kana muri zvinechinangwa kudya zvokudya nokuda uropi uye ndangariro ose zuva, musakanganwa fruit. Mukuru zviri antioxidants, mavhitaminzi uye zvicherwa zviri nzungu idzi Unotsigira kufunganya, zvishande susceptibility kunowedzera uye anobvisa kutsauswa. Vhitamini E, mukuwedzera, kunoita kuti kundorwa zviratidzo cheAlzheimer. Walnuts inogona kudyiwa mbishi, sechikamu inonaka chikanywa kana kujairika smoothies.