Zvokudya zvinovaka muviri zvinoshanduka panguva yekuguma

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Nguva Yekushandura

Kuswedera kumwedzi ndeye nguva huru yekuchinja, mumuviri uye mupfungwa-kunyange zvinoda zvekudya zvinoshandura zvishoma. Iwe uchiri kuda kudya kudya kwakakwana mune zvakawanda michero, miriwo, mbeu dzose uye mapuroteni anopa utano uye mhepo, asi pane zvishoma zvinorayira zvinokurudzirwa kuve vakadzi vanotanga kusvika pakatarisana nekuguma.

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Nhamba shoma yekoroori

Sezvaunokura, musimba wako unoderera uye yako metabolism inononoka, saka zvinoreva kuti haudi kanori dzakawanda sezvawakanga uri muduku. Ndicho chikonzero nei vakadzi vachiwanzoremerwa mukati megore remakore.

Chaizvoizvo, simba rako remetabolism rinotanga kunonoka kusvika kune makore makumi mana, saka kana iwe usingashandisi yako caloric kudya, iwe unenge uchida kuwedzera uremu. Asi, kana iwe ukawedzera basa rako uye unovaka musuru, unogona kuwedzera yako zuva rega rega mari uye udzivise manopausal kuwanda kwekuita .

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More Calcium

Calcium inokosha kumapfupa ane utano uye mazino, pamwe chete nemasikirwo akaenzana uye nerveya. Kunyanya iwe unoda calcium yeropa rako kuti uvhare zvakanaka. Izvozvo zvinogona kukonzera osteoporosis kana osteopenia, kunyanya kana ukwegura (zvine chokuita nemahomoni ako).

Nokuti njodzi yako ye osteoporosis inokwira shure mushure mekuguma kwemwedzi, iwe unoda mamwe calcium. Vakadzi vaduku vanoda makirogiramu anenge 1 000 pazuva, asi mushure memakore makumi mashanu anokwira kusvika kuma200 milligrams pazuva. Dairy foods are high in calcium, asi ndizvo zvakaita mashizha mashizha, dzimwe hove, nutswe, uye mbeu. Calcium ihwowo ndeimwe yezvinonyanyozivikanwa zvekudya zvinowedzera.

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Pasi Pasi Iron

Mumuviri wako unoda huni kuti uvake masero matsvuku eropa kuitira kuti atakure oksijeni yakawanda kumativi ose emuviri wako. Mishonga yako inoda iron pamwe chete. Kana iwe usingakwanisi kuwana iron yakawanda, unogona kutungamirira kukunzwa wakaneta uye wakaneta nemhaka yesimbi-inoshaya anemia.

Vasikana vaduku vakawanda vanoda mapegi 18 esimbi pazuva. Hazvina chidikanwi chekuderedza shure kwekuwedzerwa kwesimbi yako paunenge uchienda kumwedzi, asi paunomira kuva nemwedzi, iwe unongoda mairigiramu masere pazuva. Zvokudya zvine upfumi zvinosanganisira nyama tsvuku, maoster, nyama yomuviri, maruva, marimu, nemashizha ane mashizha. Iron inowanikwawo muwedzere fomu.

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Zvimwe Mavitamini D

Vitamini D inokosha pakugadzira nekushandisa calcium. Saka, zvinonzwisisika kuti kana uchida mamwe calcium, iwe unodawo mamwe vitamini D. Chinhu pamusoro pevhitamini D ndechekuti haunowani mazviri zvokudya zvakawanda kunze kwezvokudya zvakasimba zvakadai semukaka uye zviyo, salmon, mazai eji, uye vamwe mushroom.

Kana ukaenda panze uye kuwana maminetsi mashoma ekubuda kwezuva pane chiso chako nemaoko kana makumbo mazuva mashomanana vhiki imwe neimwe, muviri wako unofanirwa kuita mavitamini D. Vasikana vaduku vasingawani nguva yakakwana yokubuda kwezuva inoda kusvika mazana maviri eUnited International of vitamin D zuva nezuva. Icho chinokwira kusvika ku 400 IUs apo iwe unotendeuka makumi mashanu.

Kazhinji kaccium inowedzera inosanganisira vitamini D, asi iwe unogona kutora vitamini D kuwedzera pasina calcium. Asi, taura nemutarisiri wako wehutano kutanga.

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Pashoma Fiber

Ndakange ndisinganetseki kuisa iyi nokuti vakadzi vakawanda havakwanisi kuwana fibhi yakakwana pane imwe nguva, uye haufaniri kuderedza kudya kwako kwezvino, iwe unyanzvi haufaniri kunge uchida zvakanyanya sezvawakanga uchiri muduku. Saka, vasikana vaduku vanoda anenge 25 gm fiber zuva rega rega, asi mushure memakore makumi mashanu, chirongwa chacho chinodonha kusvika 21 gramu e fiber.

Fibhi inokosha kuti utano hwakanaka hwekudya uye kudya mishonga yakakosha-fiber ichakubatsira kudzora cholesterol yako. Zvokudya zvakakwirira mumatafura zvinosanganisira zviyo (marashi nyemba, pinto nyemba, mahonji e soya, lentils, nezvimwewo), michero, miriwo, zviyo zvose, oatmeal, ruzi rutsvuku, popcorn, uye nuts.

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Zvimwe Mavitamini B-6

Vitamini B-6, kana pyridoxine, inodiwa kupurotini uye glucose metabolism, uye unoda vitamini B-6 kuita hemoglobin, iyo inhengo yemasero matsvuku eropa anotakura okisi kune zvikamu zvose zvemuviri wako.

Zvakawanda zvevhitamini B-6 zvinodiwa kuti utano hwemasimba huve hutano hwakanaka nokuti hunobatsira kuchengetedza hutano hwe thymus, spleen uye lymph nodes. Vitamini B-6 inobvunzwawo nehutano hwemagetsi.

Vakadzi vaduku vanoda anenge 1.3 milligrams pazuva, asi vakadzi vanopfuura makore makumi mashanu vanodiwa anenge 1.5 milligrams pazuva. Vitamini B-6 inowanikwa muzvokudya zvezvose zvirimwa nemhuka zvakabva, zvinosanganisira hove, nyama, michero, maruva, uye mimwe miriwo.

Chero bedzi iwe uchidya kudya kwakakwana, unofanira kuwana mavitamini B-6 akawanda uye zvidimbu zvisingabatsiri.

_Sources:

_{Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.}

_{Utano uye Medicine Division ye National Academy of Sciences, Engineering, uye Medicine. "Dheari Reference Reference Intakes Tables nekushanda." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.}