Kune kudya uye homa yakabatana here? "Ndizvo zvamunodya" mutsara wave wakanzwa kakawanda. Nyanzvi dzakawanda dzichida kuda kuziva kuti kudya kumwe kunogona kuvandudza kurapa kwavo kwechirwere kana kuderedza muwandu wemishonga yavanoda.
Zvokudya zvinowirirana zvakananga nehuwandu hwehutano hwehutano, hwakadai sehutano hwemwoyo uye yakakura yezvokudya, uye kudya kudya kwakanaka kunoderedza ngozi. Zvisinei, pasinei nokuti vitamini chaiyo inobatsira sei kuwedzera hutachiona yako inyaya yakaoma zvikuru.
Iko pfungwa inoenda kune chimwe chinhu chakadai:
- Chirwere chemweya uye mamwe mamiriro ezvinhu akawedzera, kunyanya kumavirira, nyika dzakabudirira.
- Kuchinja kwekudya ndeimwe yenzvimbo dzakasiyana-siyana pakati pekuMadokero, nyika dzakabatanidzwa uye nyika dzisina kuona kuwedzera mune zvirwere zvepopic.
- Mararamiro ekuMadokero anowanzobatanidzwa nekuderera kwezvibereko nemiriwo (zvokudya zvakanyanya mu antioxyidant vitamine uye carotenoids) kudya kunokonzera mavitamini ezasi E uye A uye kuderera kwekudzivirira kwezuva (nguva yakawedzerwa mukati uye kushandiswa kwezuva rekudzivirira kwezuva) zvichiita kuti madiki e vitamin D ave pasi
- Kuchinja uku kwekudya kwakakonzera kuwedzera kwechirwere cheputi uye zvimwe zvirwere zvinotyisa.
Kutsvakurudza kutarisa vanhu vakaita saizvi kune njodzi dzakawanda dzehupenyu iwe unofanirwa kuziva. Kungofanana nehuwandu hwehutachiona hwakasarudzwa husingazivikanwi huine hutachiwana husina kumira, izvo hazvirevi kuti kuwedzera kunozovandudza mweya kana kuti kushayikwa kwevhitamini kwakakonzera kusaputika kwetema.
Zvingave kuti kushayikwa kwevhitamini kunowanzova chiratidzo chekudya kwakakwana kana mararamiro. Zvinogona kuva mararamiro ane zvinhu zvakasiyana-siyana zvakakonzera kuwedzera kungozi kana kudzora. Pane humwe nharo mukurapa kunovaka muviri kana kuti kuwedzera kunopa zvipo zvakafanana sezvokudya zvakakwana zvakapfuma mune zvimwe zvokudya.
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Water Soluble vs. Fat Mukoko VitaminKana ukasarudza kuwedzera kudya kwako nemavhithamini zvakakosha kunzwisisa mutsauko pakati pemvura yakasviba uye mavhithamini ane mafuta.
Mavhithamini ane mafuta (A, E, D, uye K) anofamba nemuviri wako, sezvinoreva zita, mumafuta. Apo kuchengetwa mavithamini aya anowanzogara mumatumbu. Izvi zvinoreva kuti kana iwe ukatora mavitamini akawanda kuti izvi zvinogona kuguma mumamiriro ezvinhu anonzi hypervitaminosis (yakawandisa mavitamini mumuviri wako).
Nemavhithamini ane mvura yakasvibiswa, iwe hausi kunyanya kuwedzera hypervitaminosis nokuti haisi kuchengetwa mumasukisi uye yakanyanyiswa mumuguta. Zvisinei, mavhithamini ose anogona kutungamirira kumigumisiro kuitira kuti utaure nachiremba wako usati watanga purogiramu yekuwedzera.
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Vitamin DVitamini D ine vitamin yakasviba yakawanda inowanikwa mumigodhi yemishonga. Izvo zvinokosha kuti utano huve hutano.
Vanhu vazhinji vachawana vitamini D kuburikidza nekudya zvakasimba uye zvidimbu sezvinowanzoita kudya hazvina zvokudya zvakakwana izvo zvakanaka zvevhitamini D kuti zviwane mazinga akakwana.
Zvinoita
Vitamini D inofungidzirwa kuti inokonzera maitiro emamwe masero emunodzivirira mumuviri wepathophysiology ye asthma uye kuderedza kuputika kwevhiringidzi kunokonzerwa nehutachiona hwekupemesa utachiona.
Kuongorora kwakasiyana-siyana kwakaratidza ukama huripo pakati pevhitamini D uye asthma. Mazinga epamusoro e vitamin D ave akawanikwa kuti adzivirire pakusangana kwekusimudzirwa kwechirwere uye nekudzoka kwemavhiri muhuduku. Saizvozvowo, maitiro akakwana muhucheche anobatanidzwa nekudzivirirwa kurwisana nechirwere muhupenyu hwapera.
Asthmatics yakawanikwa iine vitamin D isina kukwana mune zvidzidzo zvakasiyana uye maitiro akaderera anowanikwa nezviratidzo zvechirwere zvinowedzera , kuwedzereka kwehupenyu hwehutachiona hwehutachiona uye hutachiona hwehutachiona hwehutachiona.
Zvisinei, zvibereko zve vitamin D supplementation zvakasanganiswa. Zvimwe zvidzidzo zvakaratidza kuderera kwekuwedzera kune vamwe vasina. Zvimwe zvidzidzo zvakaratidza kubatsirwa pakusarudza vanhu ve asthmatics dzakadai seavo vane eosinophils dzakakwirira, mazinga echiGE kana avo vane steroid-resistant asthma. Saizvozvowo, kutsvakurudza kutarisa zvinangwa zvakadai sa spirometry zvakaratidza migumisiro yakavhenganiswa.
Zvokudya Zvine Mavitamini D mazhinji
Kana iwe uchida kuwedzera vitamini D yako kudya iwe unogona kuwedzera:
- Sarimoni
- Mackerel
- Mushroom
- Misi
- Yogurt
- Cheese
Kupedza nguva yakawanda kunze kwezuva kuchawedzerawo mavitamini D mazinga.
Iwe Unogona Kutora Vitamin D Yakanyanya Kuwanda Here?
Vitamini D inowanzofungidzirwa seyakachengeteka kana inotora zvinoridzirwa asi mizinga yakakwirira inogona kutungamirira kumazinga akakura ekisiamu muropa rinokonzerwa neinyoyo matombo, kuvhiringidzika, kuvimbiswa, kusuruvara, uye kurutsa.
Pasi Pasi
Kunyange zvazvo vitamini D ichiita seine simba rekudzivirira muviri muzvikamu zvakasiyana-siyana mune pathophysiology ye asthma data haikwanise kuratidzira vitamini D sechirongwa chechirwere chechirwere. Zvisinei, kana iwe uchinzwa kuti uri pangozi yekushaikwa kwe vitamini D zvinogona kunge zvichikosha kuti uone mazinga ako akaongororwa uye kuva nechokwadi kuti mazinga ako akaenzana.
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Vitamin CVitamini C inogadziriswa nemvura inogunzva antioxidant iyo inowanzo muzvibereko nemiriwo. Icho chinonzi sechidziviriro pamusana wehuwandu hwehutachiona uye kusachengetedzwa kwekudzivirira.
Vanhu vakawanda vanodya kudya kwakakwana vachawana mavitamini C akakwana vasingadi kuwedzera.
Zvinoita
Vitamini C ine-anti-inflammatory and antioxidant properties inoita kuti inogona kufarira chirwere. Zvokudya zvekuMadokero zvinowedzera mazana e vitamini C uye izvi zvinofungidzirwa kuti zvive nehutachiona.
Antioxidants zvinowanzodzivirira zvinokuvadza zvinokonzera kushushikana kwehutano uye hutachiona hwemhepo yakagadzirwa nemasero anopisa mumapapu. Pfungwa iyi ndeyokuti kudyiwa kwema antioxidants yakadai sevhitamini C kunotungamirira pakusawirirana kunofadza kusingaperi kuputika nekukuvadza pamapapu.
Ongororo dzekutsvakurudza dzakawana kuti dzimwe asthmatics nechepasi mavhitamini C dzinowedzera zviratidzo zvechirwere, zvichireva kuti kuwedzera kunogona kuvandudza mweya. Kuderera kwakadzika kunoratidzwa nevarwere uye kuvimbiswa muropa ravo nemapapu.
Zvisinei, zvidzidzo zvakatarisa kubatsiridza zvakanga zviduku uye zvakaratidza migumisiro yakavhenganiswa nemiganho yemagadziro ekudzora mweya seFIVV1 .
Zvokudya Zvine Mavitamini Azhinji
Kana iwe uchida kuwedzera vitamini C yako yekudya unogona kuwedzera:
- Bell peppers
- Broccoli
- Green leafy vegetables
- Lemons
- Oranges
- Strawberries
- Tomato
Unogona Kutora Vitamin C Inowedzera Here?
Vitamini C inowanzofungidzirwa seyakachengeteka asi mizinga yakakwirira inogona kutungamirira kumusana, mahara, neminyo yemabwe.
Pasi Pasi
Kunyange zvazvo kune uchapupu huripo uye hunopesana nehuwandu hwevhitamine C kuwedzera maererano nehutungamiri hwako hwemhepo, hazvina kukwana kurumbidza kuti zvose kana zvimwe asthmatics zvinosanganisira kuwedzera kuwedzera sechikamu cherongwa hwavo hwekurapa.
Kubvunzurudzwa kweChitrane C yeApphma yakagumisa kuti chirevo chaicho chakanga chisingaitike nekuda kwekushayikwa kwekutsvakurudza uye yakakurudzira kudzidza zvakanyanya kuti chijekese musoro.
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Vitamin EVitamini E is vitamini yakasviba yakawanikwa mune dzimwe marimu, mbeu, mafuta, nemashizha mashizha mashizha. Varwere vazhinji vanotora vitamini E kuwedzera sechidzivirira chekudzivirira kukonzera ngozi kune zvakawanda zvakasiyana-siyana zvinosanganisira chirwere chemoyo, kenza, uye chirwere chePalinson.
Kudya kudya kwakanaka kunoita kuti zvive zvisingaiti iwe uchava nehuwandu hwevitamini E hunoda kuwedzera.
Zvinoita
Vitamin E ine-anti-inflammatory uye antioxidant zvinokonzerwa mumapapu uye inoderedza zvimwe zvirwere zvinopesana zvakadai se- neutrophils . Kufanana nemavhithamini C, kuderera kwevhitamini E kwakaratidzwa mune zvose zvekudya, ropa, nemapapu.
Kuderera kwevhitamini E kunobatanidzawo nehupupuri hwemapapu masimba uye mazinga akakwirira akabatanidzwa nekuderera kwechibhakera chekusimudzira uye kushandiswa kwemapapu.
Zvidzidzo zvinotarisa vitamini E mukuzvitakura zvinopesana nezvokuti izvi zvinokonzera kukura kwehutachiona hwehuduku kunyange zvazvo mazinga akawanda e vitamin E aireva zveAgE yakaderera.
Zvokudya Zvine Mavitamini Akawanda E
Kana iwe uchida kuwedzera vitamini E yako kudya, unogona kuwedzera:
- Kuchengetedza
- Almond nemamwe makungu
- Broccoli
- Hove
- Olive mafuta
- Shellfish yakafanana shrimp
- Sipinachi
- Squash
- Sunflower mbeu
- Tofu
Iwe Unogona Here Kutora Vitamin E Kuwanda Kwazvo?
Ehe. Vanhu vanotora zvakakurudzirwa zuva rega rega hazvigoneki kukudziridza migumisiro yechirwere uye vitamini E inowanzoonekwa yakachengeteka.
Kutora vitamin E yakawandisa kwakave nehuwandu hwehutachiona hwekubuda ropa uye chirwere chinopisa uye pamwe nekupererwa kwemoyo mwoyo. Zvakawandisa vitamini E zvinogona kutungamirira kumhanyi, kuora mwoyo, chirwere, chirwere chepamuviri, kushaya simba, kuora musoro, uye kuona kuchinja.
Pasi Pasi
Uchapupu huripo uye hunopesana nehuwandu hwevhitamin E kuwedzera maererano nehutungamiri hwako hwekusimudza hutungamiri hwakakonzera kurondedzerwa kweChrane yekare kunopedzisa kuti chirevo chaicho chakanga chisingaitiki kunze kwekuwedzera kumwe kutsvakurudza. Hapana humwe huchapupu hwakakwana hwokurumbidza kuti zvose kana zvimwe asthmatics zvinosanganisira kubatsiridza sechikamu cherongwa hwavo hwekurapa panguva ino.
> Sources:
> Han YY, Forno E, Holguin F, Celedón JC. Zvokudya uye zveApmma: Chimwe chinhu. Curr Opin Allergy Clin Immunol. 2015 Aug; 15 (4): 369-74.
> Junfang Jiao uye Mario Castro. Vitamin D uye asthma: maonero aripo. Curr Opin Allergy Clin Immunol2015,155 -382.
> Kaur B, Rowe BH, Stovold E. Vitamin C kuwedzera kwechirwere. Cochrane Database yekuongorora kwakarongeka 2009, Nyaya 1.
> Misso NLA, Brooks-Wildhaber J, Ray S, Vally H, Thompson PJ. Plasma zvinokonzerwa nezvokudya uye zvisingabatsiri antioxidants zvakaderera zvakanyanya mumhepo. European Respiratory Journal 2005; 26: 257-64.
> Patel BD, Welch AA, Bingham SA, Luben RN, Day NE, Khaw KT, et al. Dhiyabhorosi antioxidants uye asthma mune vanhu vakuru. Chirafu 2006; 61: 388-93.