Kuru >> Wellness >> 9 zvakajairika zvinovaka muviri kushomeka muU.S.

9 zvakajairika zvinovaka muviri kushomeka muU.S.

9 zvakajairika zvinovaka muviri kushomeka muU.S.Wellness

Kunyangwe vazhinji vedu tichiziva zvakanakira kudya chikafu chakaringana, ndoda 10% yevanhu vemuU.S. vane kushomeka kwehutano. Kukundikana kuwana zvinovaka muviri zvinovaka kunogona kutungamira kune akasiyana matambudziko ehutano, kusanganisira kuneta, husiku kupofomara, osteoporosis, kuwedzera kweropa, uye kunyangwe acne.





Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona zviratidzo zviri pamusoro uye uchitonga kunze kwehumwe hutano mamiriro, unogona kutambura nekushomeka kwehutano. Kudzivirira uye kuona izvo zvakajairika - zvinosanganisira calcium, yakakosha mafuta acids, folic acid, iron, magnesium, uye mavitamini A, B12, C, uye D - zvinogona kuwanikwa kuburikidza nekuongorora nekugadzirisa kudya kwako, kufunga nezvekuwedzera zvekudya, uye kuva kutaurirana nemupi wako wezvehutano kana iwe uchifungidzira kuti une vhitamini kana kushomeka kwemamineral.



Chii chinonzi kushomeka kwezvinovaka muviri, uye ndoziva sei kana ndinacho?

Kushomeka kwehutano kunoitika kana muviri ukasawana huwandu hunodiwa hwechikafu chaunoda (chinhu chinovaka muviri chinhu chakakosha mukukura, kusimudzira, kana kuchengetedza hupenyu), anodaro Michael Jay Nusbaum, MD, zvekurapa nekuvhiya. director arch Nusbaum Medical Nzvimbo muNew Jersey.

Vanhu vazhinji vane vhitamini kushomeka asi havambozviziva. Vaya vanochengeta chikafu chisina kunaka, vanodya chikafu chisina kunaka, kana kukundikana kutora zvinowedzera vari panjodzi huru. Muzviitiko zvakawanda, zviratidzo zvinotungamira kune murwere kuti aongororwe, izvo zvinoratidza kushomeka.

Kamwe kushomeka kwehutano kunoonekwa, kunorapwa nekupa mishonga inodiwa mukudya kungave kuburikidza nechikafu, zvinowedzera, kana zvese zviri zviviri. Mune zvimwe zviitiko zvakakomba zvekushomeka, IV infusions inogona kudikanwa kuti izadze izvo zvisipo, sekureva kwaDr. Nusbaum.



9 zvakajairika zvinovaka muviri kushomeka

MuU.S., calcium, yakakosha fatty acids, folic acid, iron, magnesium, uye mavitamini A, B12, C, uye D zvimwe zvinoshomeka zvinovaka muviri.

1. Karusiyamu

Calcium mukurumbira mukuru unouya kubva pakuve yakakosha chivakwa chemapfupa akasimba. Asi iyo yakakosha maminera yakakoshawo kune tsinga uye mhasuru basa uye hutano hutano. Nekuti calcium inochengetwa mumapfupa uye inobviswa kana tisingadye zvakakwana, kushomeka kwecalcium kunosiya mapfupa asina kusimba uye anogona kupunzika.

Vanenge 70% yevaAmerican vanokundikana kusangana neinokurudzirwa kudya kwezuva nezuva kwecalcium, inova inokonzeresa kushomeka kwekudya kwecalcium-yakaguta kana kusadya kwakaringana. Pamusoro pezvo, zvinwiwa zvine caffeine, doro, soda, yakasvibira mashizha ane huni, bhinzi uye tsanga dzakazara zvinogona kudzikisa kunwa kwemuviri wecalcium.Zviratidzo zvekushomeka kwecalcium zvinosanganisira mazino akakwenenzverwa, nzara dzisina simba, kana chiveve / kutetepa muminwe kana mhasuru.



2. Zvakakosha mafuta acids

Zvakakosha mafuta asidi kushomeka kunoitika kana Omega 3 kunwa kwakanyanya kwazvo, asi zviratidzo zvinogona zvakare kuoneka kana omega-6 fatty acid inodyiwa kubva muzvikafu zvakagadzirwa zvakanyanya, anodaro Paul Kriegler, RD, manejimendi zvigadzirwa zvigadzirwa maneja pa Hupenyu Nguva . Zviratidzo zvinosanganisira ganda rine ganda, brittle kana kutsemuka nzara, uye acne.

3. Folic acid

Folic acid , rimwe remavitamini akawanda eB, rinoita basa rekuchengetedza masero matsvuku eropa uye rinonyanya kukosha panguva yekuzvitakura, sezvo vakadzi vane zvakaderera folic acid zvitoro vane mukana wakakura wekuva nemwana ane neural tube chirema (senge spina bifida) . Kunze kwepamuviri, folic acid inobatsira kudzivirira kupererwa neropa uye chirwere chemwoyo.

Avo vasingadye michero nemiriwo zvakakwana (kana avo vanonyanyisa kubaya mavegi avo) vari panjodzi huru yekukudziridzwa kwefolate. Vanhu vanonwa yakawandisa doro kana vanonwa mimwe mishonga (senge phenytoin , methotrexate , sulfasalazine , triamterene , trimethoprim-sulfamethoxazole , uye barbiturates) vane njodzi yakawedzera yekushaikwa kwe folic acid. Zviratidzo zvinogona kunge zvakafanana neizvo zvinokonzerwa nekushomeka kwesimbi, kusanganisira kuneta, kuneta, kurasikirwa nevhudzi, uye kufema kwekufema.



RELATED: 3 mhando dzemishonga inogona kuve nehukama hwekudyidzana

4. Simbi

Iron kushomeka kunogona kuitika nenzira dzakasiyana-siyana: kushomeka kwekudya kwesimbi ine hupfumi, kusagadzikana kwesimbi, kana kurasikirwa nesimbi kuburikidza nekuwandisa kweropa kana panguva dzekukura muhupenyu senge kuyaruka, kubata pamuviri, kana kuyamwisa, Kriegler anodaro. Vamwe vanhu vane njodzi yekuwedzera kushomeka kwesimbi vanosanganisira avo vane mamwe matumbu kana mamiriro ematumbo ayo anogona kukonzera kubuda ropa kana kudzikisa kunwa kwesimbi kubva muchikafu.



Iron kushomeka anemia kunogona kukonzeresa kuneta, kutemwa nemusoro, dzungu, kupfupika kwemweya, kushomeka kwemhasuru, ganda rakachenuruka, uye kurwadziwa pachipfuva. Mumadzimai akazvitakura, simbi inofanirwa kutariswa nguva dzose, sezvo vanaamai vari kutarisira vari panjodzi yekuwedzera mamiriro aya.

5. Magnesium

Magnesium chinhu chakakosha chicherwa chinokanganisa mazana emagetsi maitiro mukati memuviri, kusanganisira kudzora mhasuru uye tsinga basa. MaAmerican mazhinji haagare achidya huwandu hwakakwana hwemagesium uye akawanda ma multivitamin anowedzeredza ane huwandu husina kukwana hwemagesium nekuti imaminerari yakawanda inotora huwandu hwenzvimbo mufomula, saka inowanzo kurudzirwa sekuwedzera, yakamira-yega yekuwedzera, anodaro Kriegler. Zviratidzo zvekushomeka kwemagesium zvinosanganisira masuru cramping, zvisina kujairika moyo mutinhimira, kusanzwisisika chiveve kana kurira, uye BP.



6. Vitamin A

Vhitamini A yakakosha mukutsiva maseru eganda uye kuchengetedza zvakakwana maonero uye immune system immune. Neichi chikonzero, avo vane vhitamini A kushomeka vari pangozi yekuwedzera hutachiona hwakanyanya. Sezvo vana vari nyore kutapukirwa, zvakakosha kuti avo vari pasi pemakore mashanu vawane vhitamini A yakaringana muzvikafu zvavo kana kuburikidza nemishonga yekuwedzera. Muvanhu vakuru, imwe yeakakosha ekunyevera ekushomeka kwevhitamini A kushaya husiku.

7. Vitamin B12

Imwe yemhando sere mavitamini B, vhitamini B12 inobatsira kuumba masero matsvuku eropa, inovandudza mashandiro emitsipa, uye inopa matombo ekuvaka eDNA. Vaya vari panjodzi yekushomeka kwevhitamini B12 ndevhegi, vanhu vane matambudziko ematumbo ayo anoderedza kutapudza kwevhitamini, vakuru vanhu vakuru, uye avo vanotora mishonga yekurwadziwa kwenguva yakareba. Zviratidzo zvevhitamini B12 kushomeka zvakafanana neaya ekushomeka, kusanganisira kushaya simba, ganda rakachenuruka, kufema kwekufema, uye shanduko yemamiriro.



8. Vitamin C

Vhitamini C inoshanda se antioxidant mukati memuviri, ichibatsira kudzivirira kukanganisa kunoitwa nemahara radicals. Vitamin C inobatsirawo muhormone uye amino acid kuumbwa; iyo inobatsirawo nekudyiwa kwesimbi. Mhedzisiro inonyanya kuzivikanwa yekushomeka kwevhitamini C inyurusi, chirwere chinouraya-kana-chisina kurapwa chinokonzera kupisa uye kubuda ropa mazino, kupwanya kuri nyore, kushaya simba, kuneta, mapundu, uye kunetseka kupora maronda. Kunyange chikorobho chisingawanzoitika nhasi, kudya kwakaringana kwevhitamini C kuchiri kwakakosha pahutano hwakanaka, sezvo vhitamini C inodzora kugadzirwa kwecollagen.

9. Vitamin D

Vhitamini D yakasarudzika mukuti vhitamini D zhinji inogona kugadzirwa mumiviri yedu kana ikayanikwa kuhuwandu hwakakwana hwemwaranzi ye UVB kubva kuzuva. Vitamin D's yakakosha basa ndeyekugadzirisa kuyamwa kwecalcium. Avo vane vhitamini D kushomeka havakwanise kutora iyo calcium uyezve inosimbisa mapfupa. Nekudaro, vhitamini D ine mamwe akati wandei akakosha mabasa kune hutano hwakazara, kusanganisira kutsigira hutano hwemapfupa, hutano hwemwoyo, testosterone, uye immune system.

Iyo NIH anodaro35% yevakuru muUnited States vane vhitamini D inoshaya.Edza kuwana maminetsi gumi kusvika gumi nemashanu epakati pezuva rekuratidzwa kwezuva kumeso, maoko, nemaoko zvisina ganda rekudzivirira zuva zvinogona kukwana kuchengetedza hutano hwevitamin D, zvinoenderana nenguva yegore, latitude, uye ganda pigmentation maitiro. Rangarira, kana ganda rako riri kutanga kupinki, wawana zuva rakawandisa.

RELATED: Yakawanda sei vhitamini D yandinofanira kutora?

Nzira yekudzivirira kushomeka kwehutano

Nzira yakapusa yekudzivirira kushomeka kwehutano ndeyekudya chikafu chinovaka muviri, chakakora zvinoenderana nekuwanda kwezvibereko (zvinomwe-zvinowedzera pazuva) uye mapuroteni akakwana, pamwe nekuwedzera kudya kwako zuva rega rega uine multivitamin yemhando yepamusoro, vhitamini D, uye mafuta ehoga-3 ehove, anodaro Kriegler. Kana iwe uine hanya nezvekushomeka kwehutano, pane matanho mashoma aunotora:

Ongorora

Mubatsiri wako wehutano anogona kuraira kuongororwa kweropa kuti aongorore ako akakosha emitezo yemuviri kana uchiratidza zviratidzo zvekushomeka. Imwe yeropa bvunzo inogona kuitiswa kuti iongorore kushomeka kwehumwe hutano. Nekudaro, a yakazara hutano pani ndiyo nzira inoshanda kwazvo yekuyera hutano hwako zvinoenderana nemavhitamini, zvinovaka muviri uye maenzayimu. Manheru ekutsanya inogona kukurudzirwa kusimudzira kunyatso kwemhedzisiro.

Ongorora kudya kwako

Kuwana mishonga kubva pakudya kwako uchidzivirira chikafu chakagadziriswa, chikafu chinokurumidza, uye shuga ndiyo nzira yakanaka yekudzivirira kushomeka kwehutano. Zvekudya zvinyorwa zvinosanganisira:

  • Calcium: Zvigadzirwa zvemukaka (mukaka, yogati, kana chizi), sardines, calcium-yakasimbiswa jisi reorenji, uye yakasvibira yakasvibira miriwo miriwo
  • Folic acid: Mazai, miriwo yakasvibira ine mashizha, michero, uye bhinzi dzakaomeswa uye pizi
  • Zvakakosha mafuta acids: Hove dzemvura inotonhorera, furakisi, uye maorivhi
  • Iron: Mishonga yemukaka yakasimbiswa, hove dzakakora, mazai emazai, nyama tsvuku, huku, hove, bhinzi kana bhinzi
  • Magnesium: Mbeu dzemanhanga, miriwo yakasvibira ine mashizha, bhinzi, nyemba, uye tsanga dzakazara
  • Vhitamini A: Sipinachi, chard, mbatatisi, squash, manhanga, karoti, mango, mapopo, mazai nemukaka
  • Vhitamini B12: Nyama, hove, huku, mazai, uye zvigadzirwa zvemukaka
  • Vhitamini C: Zvibereko zveCitrus, broccoli, cantaloupe, cauliflower, kiwi, mbatatisi, matomatisi, kare, bhero mhiripiri, uye mahabhurosi
  • Vhitamini D: Hove ine mafuta, chiropa chemombe, mazai emazai, kana huwandu hwezvikafu zvakavakirirwa (zvisinei, hazvigoneke kuwana huwandu hwakakwana hwevitamin D chete kuburikidza nekudya, anodaro Kriegler)

Funga zvekuwedzera

Kunyangwe uine kudya kunovaka muviri, zvinogona kunetsa kuwana chiyero chakaringana chezvinhu zvinovaka muviri.Zvekuwedzera zvine zvakakosha zvinovaka zviripo zviripo zviri zvega, kana mumultivitamin mafomula; mupi wako wezvehutano kana wemishonga anogona kukubatsira kuona iyo kurudyi chiyero chekuwedzera .