Useful zvinhu kuvakadzi

Vakadzi, kudiwa dzimwe zvigadzirwa zvakawanda chaiwo uye munhu sezvo zvichienzaniswa nevanhu.

MD, mudzidzisi, munyori mumunda pachena basa utano, Pamela Peak Power anotungamirira zvikuru kubatsira zvinhu kuvakadzi.

Products kuvakadzi, wakafuma karusiyamu

Karusiyamu kunokosha kuti tirambe zvizere mamiriro mapfupa uye meno. Iye rinobatanidzwa nechepakati tsinga basa, basa hurongwa ropa, kumwoyo. Kushaikwa macroelement zvingakonzera osteoporosis, deformation pamusoro vertebrae, deforming osteoarthritis, kurwadziwa mapfupa uye tsandanyama, uye zvichingodaro.

Nokuti vakadzi nemakore boka 19 kusvika 50 makore mwero yaunodya calcium iri 1,000 MG, kubva '51 - 1200 MG.

Karusiyamu-vapfumi pasi-mafuta nomukaka zvigadzirwa (chizi, mukaka, ruomba, chizi), rima zvakasvibirira vachiwaridza muriwo (shizha makabheji, broccoli), nzungu, namaamanda, Sou zvigadzirwa.

Products kuvakadzi, wakafuma simbi

Kana munhukadzi muviri kwese kumwedzi, ari naka pabonde vanoda zvakawanda simbi.

Tevera chaikosha munyaya dzinotsanagura: muviri, kemikari usage, kuchengetwa uye yokufambisa kuti Chizenga ari Nokuraramisa basa kutapata.

Achitaura kunwa rate pane mbiri dzinokosha maonero: 1) kubva 12 kusvika 15 MG, 2) kubva 15 kusvika 20 MG.

Iron-vapfumi dzakaonda nyama, garbanzo bhinzi (pizi), tofu (bhinzi Curd), shizha bhiti, akaomeswa apricots.

Products kuvakadzi, wakafuma ascorbic asidhi

Vhitamini C inodikanwa nokushanda siyana mugadziriro womunhu pachitunha; zvomudumbu, huta, masoja, kemikari, nokuti kugadzirwa collagen.

Sezvo simba kupfuura rwokuzvarwa mvura-soluble antioxidant, vhitamini C kunotadzisa kukura kenza, chirwere chomwoyo, chinoramba muduku, kunobatsira vanatse muviri zvinokachidza siyana, anodzivirira yakakwirira arambe achirema remafuta akawandisa.

Excellent manyuko vhitamini C: makabheji, broccoli, Citrus zvibereko, parsley, guava, Strawberry, chili uye girini, kiivi, madomasi, sipinachi.

Normal daily kunwa vhitamini C pa75 MG. Zvinokurudzirwa kupinda nezuva kudya huwandu zviviri nemiriwo nemichero chine ascorbic acid.

Green vachiwaridza muriwo

chikamu ichi nemiriwo zvinosanganisira dzakasiyana makabheji (kubva pamahwendefa (Bok Choy) kuti lettuce), akapfuma nokusanzwira nevamwe zvinovaka muviri zvinokosha.

Vachiwaridza miriwo kunonatsiridza detoxification pezvakaitwa mumuviri. Dark zvakasvibirira ruvara zvinoratidza zvikuru mari mu phytochemicals dzavo uye mavhitaminzi.

chikamu ichi nemiriwo unotora: vhitamini C, carotenoids, naOmega-3, faibha, magnesium, potassium, folic acid, simbi. Zuva inokurudzirwa 3 huwandu ose vachiwaridza miriwo.

nzungu

Senzira nzungu monounsaturated mafuta yakaderera remafuta akawandisa polyunsaturated, vanobatsirawo kudzivisa mwoyo chirwere. Nzungu ane mapuroteni, calcium, phosphorus, zingi, mhangura, selenium, folic acid, vhitamini A uye E.

mvura

Mvura haagoni kunzi kune zvigadzirwa, asi zvakakodzera kuti zvose metabolic pezvakaitwa mumuviri. Water kunonatsiridza kugaya, kunobatsira kubvisa yokufutisa, ane kwaibatsira paganda.

Water chishoma Inowedzera vasachembera, chirwere kushaya chikuru zvinyorwa vaiona pathologies vakawanda.

It yakarumbidza zvakaenzana yose zuva kutora kanenge masere kusvika gumi magirazi mvura.

Useful zvigadzirwa kuvakadzi, wakafuma folic asidhi

Vhitamini B9 (folic acid) chinobatanidzwa muviri, pakuitika foni nokupesana kukura leukocytes uye erythrocytes mu neurotransmitter usage.

Rich muna folic acid, maranjisi, asiparagasi, bhinzi. Varumbidzwa ndeyokuva 400 micrograms rimwe zuva.