Zvinyararire zvekuti muviri wako hauna mavitamini nemaminera

Kunyangwe avo vedu vanoedza kudya kudya kwakanaka uye kwakagadzikana, vanotarisana nekushayikwa kwevhithamini nemuviri. Heano zviratidzo zvishoma zvakajeka kuti muviri wako unoshaya mavitamini.

Kusununguka, mbambo dzisina kuchena

Iron inokosha uye inodiwa mineral nokuda kwebasa remuviri. Vakadzi vanorasikirwa nesimbi yakawanda nekuda kwekuenda kumwedzi, uye kusakosha kwechikamu ichi mumuviri kunowanzosangana nevashambadziri. Varume vanowanzodya iron yakawanda kudarika zvakakosha.

Kana muviri usina simba, unozviratidza kune zviratidzo zvekunze, somuenzaniso, zvigunwe, zvese pamakumbo nemakumbo, zvinoputika uye zvinowanzoputsika, uye mukati memaziso emafupa akaoma.

Vakadzi vasina kusvika pakupera kwemwedzi vanoda 18 milligrams yesimbi pazuva, varume - 8 milligrams. Zvinonyanya kukosha, muviri unoona dare kubva kune mhuka, zvakadai semafuta matsvuku nehove, huku, huster uye mamwe mahombekombe egungwa. Zvitubu zvehuta zvinogadzirwa nesipinashi uye mapepa anotapira. Vitamini C inonyanya kusimbisa kushandiswa kwesimbi nemuviri.

High blood pressure

Izvi zvinogona kureva kuti muviri hauna mavitamini D. Kushayikwa kwe Vitamin D kunowanzoonekwa kune vanhu vane ruvara, vane ganda-ganda uye vemavara. Chiyero chakakwana kana chiwedzerwa chechigadzirwa ichi chinokonzera kuderedzwa, nekushayikwa kunobatsira pakuwedzera kwayo.

Mumwe munhu mukuru, pasinei nehutano, anoda zvikamu 600 (zvikamu zvekuita) zve vitamini D zuva. Zvinosuruvarisa, huwandu hunokwana hwomuviri uyu hwakaoma kuwana nekudya zvokudya, sezvazviri mune zvishomanana zvekudya. Zvakanakisisa kuwana zuva rakakwana. Zvisinei, kana izvi zvisingabviri, zvakakosha kuwedzera kushandiswa kwemukaka wakawanda, hove tsvuku, maarangi uye mushroom chaiwo (yakakura mumamiriro ezvinhu epanyama).

Low blood pressure

Izvi zvinogona kuratidza kusashaikwa kwevhitamini B12. Zvimwe zviratidzo zvekushaiwa kwema cobalamines (B12 mavitamini) ndezvisina kukodzera, kusakatika kwemaviri uye kugara uchicheka.

Chero munhu mukuru anoda zvingada 2,4 micrograms zvekhobodha nezuva. Izvi zvinotevera zvinokonzerwa nemasikirwo eB12 mavitamini: mollusks, trout, salmon, nyuchi, mazai uye mukaka. Paunosarudza kushandisa mishonga yemishonga uye mavitamini, zvakanakisisa kumira pamatafura ekunyora pasi (kusunungurwa nerurimi), nokuti zviri nani uye zvinokurumidza kuputika nemuviri.

Muscle cramp

Rimwe rema electrolytes makuru eropa ndiyo potassium. Kushaikwa kwaro mumuviri kunotungamirira kuchokwadi chokuti mapuroteni haana kunyanya kuvharwa uye masimba mashoma haana kuumbwa. Kuora mumwero we electrolyte ye potassium kunotungamirira kukuti munharaunda yemhuru kune kazhinji kamuviri kamuviri.

Chikonzero chinowanzoitika pakushaikwa kwe potassium muropa chinova kurasikirwa kwemvura: kukurumidza kusuruvara, kurarisa, kurutsira uye mamwe mamiriro ezvinhu anokonzera kupera simba kwemuviri.

Munhu mukuru anoda mapurogiramu emamiriyoni mashanu ega ega potassium pazuva, uye zvakanakisisa kuzvidya nechingwa. Pfuma yakawanda ye potassium mabhanana, avocados, konokonti, mbatatisi nemagumbe.

Kuwedzera kuneta

Kuwedzera kuneta kunogona kuva chiratidzo chekushaikwa kwevhitamini C mumuviri. Mukati yezana remakore rechigumi nemana izvi izvi zvinogona kuuraya uye zvakakonzera zvirwere zvakanyanya sevhu. Nhasi, mhedzisiro yakadaro haina kutityisidzira, asi kushaya vitamini C kunoratidzika mune simba rakasimba rekudzivirirwa mumuviri, kuneta, kusagadzikana, uye dzimwe nguva mukubuda ropa uye bvudzi rakaoma. Kunyanya kuhu huri mamiriro evanhu vanoputira fodya. Vanoda kudya imwe yechitatu kune yakasikwa ye vitamini C pazuva kuitira kuti vakurire kusakwana kwayo. Izvo zvinoenda kune vanosvuta vanoputa.

Vakadzi vanoda 75 milligrams e vitamin C pazuva, varume - 90 mg, vanosvuta - 125 mg. Iyo yakanakisisa inobva kune vitamini C michero yemuchero, tomato, kiwi, pineapples, sipinashi, broccoli, melon uye pepper inotapira.

Zvinetso nehutano hwehutachiona hweganda

Utachiona hunovhara mahomoni ehutachiona anodiwa kuitira basa rinobudirira romuviri. Kazhinji kushayikwa kwemashamoni aya kunobatana zvikuru nekushayikwa kweododhi mumuviri. Matambudziko muhutano hwehutachiona hunogona kuonekwa chete kuburikidza neongorori rekuongorora, asi kushaya iodine mumuviri kunogona kutungamirira kune zvakasiyana-siyana. Semuenzaniso, kuderedzwa kwemabasa ekugadzirisa uye zvinetso zvepfungwa, kuderera kwesimba, kusava nehanya uye kutonhora kwemuviri kunogona kuratidza kukwana kwehomoni yekemikari. Matambudziko nehutano hwehutachiona hwehutachiona hunonyanya kuipa pakuzvitakura, sezvo kusava nemahomoni kunogona kutungamirira pakuparara.

Vakawanda vakura vanoda mapurogiramu 150 eododhi pazuva, apo vakadzi vane pamuviri vanofanira kutora micrograms 220. Iodine inowanikwa mune zvizhinji zvekudya zvegungwa, mumiti yakabikwa yemukaka, uyewo mumunyu we iodized uye nemvura.

Kakawanda kunokanganisa mapfupa emapfupa

Kushaikwa kwe calcium mumuviri kunotungamirira ku kuderera kwepfupa uye kunoita kuti mapfupa ave nekutuka. Mamiriro acho anogona kukura kuva osteoporosis, kutungamirira kuhutachiona hwemapfupa, kuchinja mune bone bone metabolism uye, maererano nekudaro, kunowedzera kuputika.

Mapfupa evanhu anosvika pakakwirira kwekukura kwavo nezera remakore makumi matatu, mushure mokutanga vanotanga kutera simba uye kurasikirwa nemaminerari anokosha, kunyanya calcium. Saka, zvinokosha kwazvo kuti muviri unogamuchira chimiro chezvinhu izvi zvinodiwa. Zvisinei, izvi hazvisi zvose: kunze kwekalisi, mapfupa anoda basa nekudzidziswa, saka zvinobatsira kuenda kune kufamba, kumhanya, yoga uye / kana aerobics.

Vakuru vari pasi pemakore makumi maviri nemakumi matatu nemakumi mashanu vanoda mapurogiramu ane chiuru che calcium pazuva, mushure mokunge zera iyi inowanzokwira kusvika mamita 1200. Iyo yakakura zvikuru yekisiki inowanikwa mumakisi emichero, kunyanya mumuchizi uye mukaka, mumashizha kabichi, mashizha e turnip, lettuce, tofu, mazai ehosi mumapods uye nenyuchi. Mishonga yemishonga nemishonga inowedzera inotorwa pamwe nekudya.

Kukweva mumiromo uye mumakona emuromo

Saka, vitamin B6 inoshaya dzimwe nguva inoratidzwa. Zvimwe zviratidzo zvingangodaro zvichinyunguduka rurimi, kuora mwoyo uye kuvhiringidzika. Zviratidzo zvinotanga kuonekwa chete apo kusakosha kweboka iri revithamini mumutumbi kunowedzera. Dzimwe nguva kushaya mavitamini B6 kunokonzerwa nemishonga.

Vanhu vari pasi pemakore makumi mashanu vanoda chikamu chemamirigramu imwe nehafu ezvikamu izvi pazuva, mushure mema makumi mashanu mutsika inokwira kusvika ku 1.7 milligrams. Mishonga ine vitamini B6: peas chickpeas, tuna, salmon, bhanana uye marinara sauce. Zvakanakisisa kurapa kusakosha kwevhitamini B6 nekubatsirwa nemishonga inorayirwa nachiremba.