Kusakwana kweVitamini B uye Mimwe Mishonga Inogona Kuita Basa Mukudengenyeka
Kana iwe uine kuora mwoyo kusingaperi, zvinopfuura chimwe chinhu chinogona kukonzera zviratidzo zvako (mafungiro asina kunaka, unhu, kusafarira mune zvinhu zvauri kufara kuita, nezvakadaro). Imwe yeiyi inogona kushayikwa mune imwe kana kupfuura zvimwe zvinokosha zvinovaka muviri. Izvi zvinogona kuva nhau dzakanaka, nokuti pamwe nemishonga, therapy, uye mamwe marapirwo ako chiremba anotsanangura, kuita shanduko nyore nyore kune kudya kwako kungakubatsira kuti unzwe zviri nani.
Iwe chete chiremba wezvechiremba unogona kuona kana iwe uine kushaiwa kwezvokudya, naizvozvo usati wazadza firiji yako nezvokudya zvitsva kana chikwama kumusoro kwezvokudya, uwane hutano hwepamutemo. Ramba uchiyeukawo kuti muviri unobatsira zvikuru kubva mavitamini nemaminerari anobva pakudya pane mapiritsi. Zvechokwadi, kunyange kana iwe usingakoshi mune imwe michero yakakwana, kudya kudya kwakakwana mune zvakasikwa, imwe yakagadzirwa nemafuta matsva pane kugadziriswa, ichakubatsira iwe kunzwa zviri nani zvakakwana.
B-Complex Vitamini
Mavhithamini B anokosha kuti mupfungwa nepfungwa zvive zvakanaka. Izvo zvinosvibiswa nemvura, zvinoreva kuti hazvikwanisi kuchengetwa mumuviri, saka unoda kuvawana muzvokudya zuva rega rega. B mavithamini anogona kunge akazara nedoro, akacheneswa shuga, nicotine, uye caffeine. Kuwedzerwa kwezvimwe zveizvi zvinogona kutora chikamu muhutano hweB-vitamini. Hezvino iyo imwe neimwe yeB mavitamini inogona sei
- Vitamini B1 (thiamine). Uropi hunoshandisa vitamini iyi kubatsira kubvisa glucose, kana shuga yeropa, kuva mafuta. Pasina iyo uropi hunokurumidza kupera simba. Utsi hweTyamine hahuna hutachiwana asi hunogona kuendesa kushungurudza kushandiswa kwezvinodhaka uye kutungamirira kune zvakasiyana-siyana zvepfungwa uye zvehutano hwezvirwere.
- Vitamini B3 (niacin). Kushayikwa kweiyokini kunogona kukonzera pellagra, chirwere chinogona kukonzera mupfungwa uye kuora mwoyo. Nokuti zvikafu zvakawanda zvekutengeserana zvine nicin, pellagra yakanyangarika. Zvisinei, kushaya simba kwevhitamini B3 kunogona kubvisa kushungurudzika uye kuzvidya mwoyo, pamwe nekuderera kwepfungwa uye kwepanyama.
- V itamin B5 (pantothenic acid). Kukanganisa kwevhitamini iyi hakusi nyore asi kunogona kutungamirira kuneta uye kuora mwoyo.
- Vitamini B6 (pyridoxine). Iyi vitamini inobatsira muviri kuti uite amino acids, izvo zviri zvivako zvepuroteni nemamwe mahomoni. Inodiwa kuita serotonin , melatonin, uye dopamine. Vitamini B6 kushaya simba, kunyange zvazvo zvisingawanzoitiki, zvinokonzera kusagadzikana kwehutachiona, maronda emaperembudzi, uye kuora mwoyo mupfungwa. Kushayikwa kwepakati pevamwe kunowanikwa kune vanodhakwa, vanhu vane mafungiro asina kukwana, uye vakadzi vachishandisa mishonga yekudzivirira vana. Girasi rekare rekudzivirira mwoyo, iyo monoamine oxidase inhibitors (MAOIs), yakabatanidzwawo nekushaya kukwana kwevhitamini B6, asi izvi hazvirevi zvakanyanya.There'sMany vanachiremba vane utano hwakanaka vanotenda kuti zvikafu zvakawanda hazvipi zvakakwana zvakakwana zveizvi vitamini.
- Vitamin B12. Nemhaka yokuti vitamini B12 inokosha pakutsvaga masero matsvuku eropa, kushayikwa kunogona kukonzera kupera ropa reropa pamwe nekusiyana kwezvirwere zveeurologic uye zvepfungwa. Kusakwana kunotora nguva yakareba kuti ibude, sezvo muviri unochengetedza kusvitsa kwemakore matatu kusvika mashanu muropa. Apo kushayikwa kunoitika, zvinowanzonzerwa nekushaikwa kwechinhu chinonyanya kukosha, iyo enzyme inobvumira vitamini B12 kuti inopindira mudumbu remukumbo. Iyi mamiriro anozivikanwa seanorwara anemia. Sezvo chinhu chinokosha chinopera nezera, vanhu vakwegura vanowanzosangana neB12 kusimba.
- Folic acid: Iyi B vitamini inodiwa kuti DNA ishandiswe. Izvo zvinodiwawo pakugadzirwa kweSAM (S-adenosyl methionine). Kudya kusina kunaka, kurwara, kudhakwa, uye zvimwe zvinodhaka zvinogona kuita kuti folic acid isakundikana. Vakadzi vane pamuviri vanowanzorairwa kuti vatore vitamini iyi kuti vadzivirire neural tube zvikanganiso mumucheche unosimudza.
Vitamin C
Apo vitamin C yakawandisa inobatsira mune zviratidzo zvekuora mwoyo, zvinowedzera zvinogona kubatsira, kunyanya kana wakambovhiyiwa kana chirwere chinoputira. Kushungurudzika, pamuviri, nekuyamwisa kunowedzera muviri mumuviri wevitamini C, apo aspirin, tetracycline, uye mapiritsi ekuberekwa anogona kubvisa muviri.
Minerals
Kukanganisa mune zvicherwa zvakasiyana-siyana zvakabatanidzwa zviratidzo zvekuora mwoyo pamwe nezvinetso zvepanyama. Pakati pawo pane magnesium, calcium, zinc, iron, manganese, uye potassium. Mune chikafu kana chirembai anokwanisa kuona kana iwe uri pasi mune imwe yemidharira uye unoti nzira dzokuisa nadzo dzakawanda pakudya kwako.