Kudya hove: Yakanakira uropi hwako!
Kudya kudya kwakanaka uye kwakasiyana-siyana kwakakosha, kungofanana nekudya michero yakawanda nemiriwo, kudya hove zvakare chikamu chekudya kune hutano. Nokuti kana iwe ukadya zvakakwana (mafuta) hove, iwe uchagara uine hutano kwenguva yakareba. Unonyatsoziva chikonzero nei?
Hove dzakanakira uropi hwako
Uropi hwedu hunosanganisira zvakanyanya mafuta, izvo zvakakosha zvekuvaka izvo zviri omega-3 hove fatty acids EPA uye DHA. Masayendisiti mazhinji akaongorora mashandiro ehove idzi fatty acids pakushanda kwehuropi. Somuenzaniso, ma<em>fish fatty acids anoratidzika kuva anokosha nokuda kwouropi hwevacheche vari mudumbu uye nokuda kwokukura kwouropi hwavana vaduku.
Hove mafuta acids anewo basa pazera rekukura. Mune vanhu vanodya hove dzakawanda, chiyeuchidzo chavo chinogara kwenguva refu. Kuwedzera mukana: iyo hove mafuta acids akanakirawo moyo netsinga. Iyo ine hutano omega-3 hove fatty acids inonyanya kuwanikwa muhove dzine mafuta. Eel, herring, salmon, sardines uye mackerel ane akawanda omega-3 hove fatty acids.
Hove ine vitamin D
Hazvisi zvekudya zvakawanda zvine vhitamini D, asi hove dzine mafuta ndidzo. Pakati pezvigadzirwa zvese zvemhuka - nekuti zvine vhitamini D - hove dzine mafuta ine yakanyanya. Ne 100 magiramu e tilapia, sardines kana salmon (zvichida kubva mugaba) unenge uchitova nedoro yako yezuva nezuva yevhitamini D. Muviri wako unoda vhitamini D kuchengetedza mapfupa ako nemazino akasimba, kuti urambe uye nekushanda kwemhasuru dzako.
Thyroid
Hove dzomugungwa dzine iodine. Uye icho zvakare chikafu chinongoitika kune chikamu chidiki mukudya kwedu. Semuenzaniso, 100 gramu chidimbu checod chine iyo iodine yese yaunoda pazuva. Uyezve, mune iodine chete mugungwa uye vabiki vanoshandisa munyu une iodized pakubika chingwa. Muviri wako unoda iodine kuitira kuti thyroid ishande
Mwoyo uye chirwere chevascular
Kutsvakurudza kunoratidza kuti kudya chikamu chimwe chehove pavhiki kunobatanidzwa nehuwandu hwekufa nechirwere chemoyo. Izvi zvinotsigirwa netsvakurudzo yehove fatty acid supplements, iyo inoratidza kuti kunwa 1 giramu pazuva reEPA neDHA kunoderedza ngozi yekufa nehosha yemwoyo neanenge 10% muvanhu vane (njodzi huru ye) chirwere chemwoyo.
Kumanikidzwa kweropa
Tsvagiridzo ine zvinowedzerwa inoratidza kuti anenge magiramu mana eEPA neDHA pazuva anodzikisa systolic blood pressure (upper pressure) neanenge 4 mm Hg muvanhu vane blood pressure yakakwira vasingatore chero mimwe mishonga.
Vanovenga hove
Kana iwe usingade hove, iwe unofanirwa kugadzirisa izvo nekutora ma supplements, zvinova zvinonyadzisa nekuti zvakasikwa sosi ndiyo yakanyanya kunaka. Kana ukadya hove shoma kana kuti usina, ita shuwa kuti wawana iodine yakakwana uye vhitamini D. Kune iyo inodiwa omega-3 unogona kutora hove mafuta capsules. Zvinofanira kutaurwa kuti ine EPA uye DHA. Nekuti idzo ndidzo hove chaidzo dzine mafuta acids.
Zvinyorwa: Health Network uye *Nutrition Center
Iodine inowanikwa muhove nemugungwa. Zvakanaka, ndinoziva kwekuwana hove iyo. Asi kupi kwaungawane gungwa regungwa muThailand? Ingoona snack yakakangwa yegungwa yemagiramu mashoma mu7eleven. Ndingawane kupi yakajairika vhezheni yechisikigo?
Spirulina chinhu chakanaka chekudya kunovaka muviri
Handivimbe nehove muThailand. Yese iyo mishumo yekubaya jekiseni nemuchetura kuchengetedza zvinhu zvine hutano. Saka kwandiri hapana hove kunze kwekunge ndaona iri fresh.
Kana iwe usingavimbi nehove muThailand, paMakro unogona kutenga salmon yakazara inotengeswa kubva kuNorway.
NicoB
Omega 3,6,9 kubva kumuriwo: Sacha Inchi mafuta. Yakakurawo nekutsikiswa muThailand.Asia Star Omega Thailand.gr.cees kubva kumakamba
Omega 6 uye 9 inofanirwa kudzivirirwa nekuti isu tinotopedza yakawandisa. Izvi zvinonyanya kubata EPA neDHA.
Iwe unogona zvakare kutenga omega 3 (yekubika) mafuta, kunyangwe peanut butter
Mavhitamini A, D, E uye K anonyungudika mumafuta kwete mumvura. Ndicho chikonzero mafuta kana mafuta anofanirwa kunge ari chikamu chekudya kwako. Nemwero kana uchiri kuda kupinda nepamusiwo.
Hove dzine utano. Asi hove dzemugungwa chete. Ini handingade kudya hove dzinobatwa nevanhu vemuno mugoronga riri kuseri kwemba yangu panoperera pombi dzesuweji dzemudzimba nemufekitari yechrome yemuno. Sezviri pachena muThai ane dumbu rakagadzirwa nekongiri.