Ndeipi ukama pakati pevhithamini uye kuzvidya mwoyo? Vitamine nemaminerari vanoita basa rinokosha pakuchengetedza hutano hwakanaka mumuviri uye mupfungwa . Kunyange iwe ungafunga zvikuru nezvehutano hwakakosha hwevhitamini nemaminerari, kusakosha kwezvikamu izvi zvinokosha zvekudya kwako kunogona kuwedzera kuderedza kushushikana kwako kwepamagariro evanhu .
Pasi pane urongwa hwevhitamini nemaminerari nehukama nekuzvidya mwoyo, uye zvokudya zvaunofanira kudya kuti uone kuti hauna kukwana.
Vitamin C
Vitamini C, inozivikanwawo se ascorbic acid, inowanikwa muzvibereko zvakawanda nemiriwo zvakadai samaarangi, tsvuku tsvuku, kare, maBruxelles anomera, broccoli, strawberries, uye mazambiringa. Imwe machungetwe yakawanda inokupai 100 muzana yehuwandu hwezuva nezuva (DV) ye vitamini C ya 60 mg yevakuru nevana vane makore 4 nekure. Vanhu vazhinji vanotorawo vitamini C sekuwedzera mupiritsi iyo inogona kumedzwa kana kudzingwa.
Chimwe chiduku chinonzi randomized, double-blind, studybo-controlled controlled of 42 vadzidzi vekusekondari chakawana kuti muromo wokuwedzera wa vitamini C wakaderedza kushushikana. Kunyange zvazvo zvidzidzo zvakawanda zvichidiwa kuti zvive nechokwadi chekuwana izvi, kuedza kudya zvakanyanya mu vitamini C kunogona kupa mukana kune avo vane chirwere chekushungurudzika kwevanhu munzanga pasina mamiriro ezvinhu akaipa.
Zvokudya uye zvinononoka zvinowedzera mavitamini C zvinosanganisira michero yemashizha uye smoothies, pamwe chete nemashupa, zvinyorwa, saladi, uye sandwiches zvakaitwa nemiriwo iri pamusoro apa.
B Kushanda
Mhuri yeB vitamini yakaoma inosanganisira zvikamu zvisere zvema B vitamini: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B8 (inositol), B9 (folic acid), uye B12 (cobalamin).
Pasi pane mamwe mazano akanaka ezvimwe zvezvi:
B1: zviyo zvose, mbatatisi, midziyo yemiti, uye nyemba dzakaomeswa.
B2: Zvigadzirwa zvemiti, nyama, mazai, uye sipinashi.
B3: Zvigadzirwa zvemiti, nuts, huku, hove, uye mazai.
B5: Mbeu yezuva, avocados, chibage, uye broccoli.
B6: mbeu yezuva, bhanana, makungu, nyama, hove, uye mazai.
B7: chibage, mazai eji, uye mukaka.
B8: rizi, michero yevirrus, soy, uye nuts.
B9: nyemba, marumusi, michero yevirumusi, uye mimwe miriwo yakaoma mashizha mashizha.
B12: mazai, nyama, uye marisi.
Apo imwe neimwe yevhithamini iyi ine zvakasiyana-siyana pamuviri, seyese, pane uchapupu hwokuti kuwedzera kwevhitamendi B yakawanda multivitamin kunogona kuderedza kunzwa kwekuzvidya mwoyo.
Chidzidzo chepachiviri-mapofu nevarume vane hutano vane makore makumi mapfumbamwe nemasere vane makore makumi mapfumbamwe nemakumi matanhatu kusvika makumi mana nemakumi maviri nemakumi matanhatu vanomiririra kushandiswa kwemazuva ose e-multivitamin-mineral formula nemutemo we placebo kwemazuva 28 I-multivitamin ine B1, B2, B3, B5, B6, B7, B9, B12, vitamini C, calcium, magnesium, uye zinc. Kuenzaniswa neboka rinotora placebo, avo vanotora multivitamin vakaratidza zvakaderera zvakanyanya kuzvidya mwoyo uye kunzwisisika kunetseka.
Chimwe chiitiko chiduku-nhoroondo yekuongorora nyaya nekutambudzika kwakaratidzawo kuti kushandiswa kweiacinamide (chimiro chevhitamini B3) kwakaguma nokudzikinurwa kukuru kubva kune zvinonetseka.
Nokudaro, B inowedzera kubatanidza inewo maminera akadai se calcium, magnesium, uye zinc inogona kubatsira kune avo vane hanya nevanhu.
Recipe pfungwa dzine B mavitamini zvinosanganisira zviyo zvakasviba zviyo, beet hummus, chickpea saladi, vharura yakawanda nepecans, gorova lentil, uye kusvuta saumoni.
Vitamin D
Vitamini D inowanikwa mune zvishoma muzvokudya zvakadai salmon, tuna, chiropa chechipfuwo, cheese, uye mazai evha. Zviyo zvakawanda zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvakasimbiswa ne vitamine D, pamwe nejusi reruware, michero yekurai, uye mukaka we soy.
Mumuviri wevanhu unogonawo kugadzira vitamini D apo ganda rako rinoratidzwa nezuva. Zvisinei, zvakaoma kuziva kuti zuva rinowanikwa sei, uye njodzi dzinokuvadza dzezuva dzinoita kuti zviwanikwa zvekudya zvive zviri nani pane zvimwe.
Kunyange zvazvo dhiyabhorosi yave yakasanganiswa, imwe chidzidzo pa vitamini D uye kuzvidya mwoyo uye zvinokonzera kugadzirisa zvakaona kuti mazinga e calcidiol (chibereko chevhitamini D chakabudiswa mumuviri) akanga akaderera kune vakwegura-vakafanana nevarwere vane dambudziko rekuzvidya mwoyo. Saka, zvinogoneka kuti kushayikwa kwevhitamini D kunogona kusanganiswa nekushungurudzika kwevanhu.
Mapeji okuedza izvo zvakakosha muvhitamini D zvinosanganisira ricotta uye yogurt zvakakwana, frittatas, kasseroles yekushambidzira, uye chocolate yakatsva.
Magnesium
Magnesium inowanikwa muzvokudya zvakadai sehhino, makungu, bhanana, midziyo ye soy, muchero wakasvibirira, chingwa chegorosi rose, nemiriwo yemashizha mashizha. Iko kunobatanidzwa mune zvakasiyana-siyana zvemuviri mumuviri kusanganisira musimba kuputika.
Chimwe chidzidzo chakapa humwe uchapupu hunoratidza kuti magnesium inogona kubatsira pakubata kunyanya kunetseka. Zvisinei, mamwe maitiro akaongororwa akaongororwa anodiwa kuti atange basa re magnesium mukurapa kushungurudzika. Kana iwe uine chirwere chekushushikana kwevanhu munzanga, hazvikwanise kukuvadza kuva nechokwadi chokuti uri kudya kudya kwakawanda mu magnesium.
Mapapiro ane ruzivo mu magnesium anosanganisira mhondi yebhandi uye jisi tsvuku uye nyemba.
Zinc
Zinc inowanikwa muzvokudya zvakadai semombe, nyama yenguruve, gwayana, huku (nyama yakasviba), nutswe, zviyo zvose, uye maruva.
Chimwe chidzidzo chemakonzo akadya zinc-asingakwanisi kudya kwemavhiki masere kusvika ku2 akawana kuti vakaratidza kuwedzera mukufunganya-kufanana nemafambiro. Zvakajeka zvakanyanya kutsvakurudza zvinodiwa munyaya iyi; zvisinei, iwe unogona kuwedzera kuwedzera zinc-rich rich diet to your diet if you have SAD.
Mapapiro akareba muzinc anosanganisira nyama dzakawanda dzekudya pamwe chete nekodonta curry.
Iron
Dhiyabhorosi yezvokudya zvinosanganisira nyama yenzombe, chiropa, zviyo zvose, nuts, mbeu yezuva, magima mashizha, tofu, uye chocolate tsvuku.
Kutsvakurudza kwakaratidza kuti kushayikwa kwesimbi kunogona kuenzaniswa nekuzvidya mwoyo. Zvisinei, kutsvakurudza kwakajeka pamusoro pesimbi kuhutano hwemagariro evanhu hakufaniri kuitwa.
Calcium
Zvokudya zvepamusoro zve calcium zvinosanganisira mukaka, yogurt, masikati mashizha mashizha, jisi, broccoli, maharishi, uye maarmond.
Kufanana nedare, calcium maitiro akabatanidzwa mukuzvidya mwoyo, asi hapana tsvakurudzo yakananga yakaitwa pamusoro pekubatana kwehurombo hwevanhu.
Mapapiro akareba mune simbi anosanganisira taco saladi, tofu, uye broccoli inoshuva-fry, hove dzakabikwa tacos, uye masaisai eMediterranean.
Chromium
Chromium inowanikwa muzvokudya zvakadai sezvokudya zvakagadzirwa, zviyo zvakakwana, maharage ehodhi, broccoli, makungu, uye egg yolk. Sezvo nesimbi uye calcium, mazinga echromium ave akabatanidzwa nekuzvidya mwoyo. Zvisinei, kushungurudzika kwevanhu munzanga hakuna kumbobvunzwa zvakananga.
Mapepa akakwirira mu chromium anosanganisira orange bran muffins, tortellini uye broccoli saladi, uye dzimwe sangrias.
Shoko Rinobva
Haisi chokwadi kuti uri kusangana neDV yakakurudzirwa yevhithamini nemaminerari? Chengetedza kudya kwako kunzvimbo yakadai saMyfitnesspal.com kana kushanda nemudzidzisi wehutano semunhu anonyora zvokudya kuti adzidze zvinyorwa zvekudya kwako. Kunyange zvazvo chisarudzo chako chekutanga chevhitamini chinofanira kuva chikafu, kushandiswa kwekuwedzera kunogona kubatsira kana uine zvishoma zvekudya kana kuti unamatira kune zvinodhaka kana zvinodya.
> Sources:
> Bičíková M, Dušková M, Vítků J, et al. Vitamini D mukuzvidya mwoyo uye kuora mwoyo. Physiol Res . 2015; 64 Suppl 2: S101-103.
> Boyle NB, Lawton CL, Dye L. Migumisiro ye magnesium supplementation pane kuzvidya mwoyo. Magnes Res . November 2016. nei: 10.1684 / mrh.2016.0411.
> de Oliveira IJL, de Souza VV, Motta V, Da-Silvyujhhhhhhhhhhhhha SL. Migumisiro yeArmal Vitamin C Kuwedzerwa Kuzvidya Mune Vadzidzi: Aviri-Mapofu, Randomized, Placebo-Controled Trial. Pak J Biol Sci . 2015; 18 (1): 11-18.
> Młyniec K, Davies CL, kubva kuna Agüero Sánchez IG, Pytka K, Budziszewska B, Nowak G. Zvinhu zvinokosha pakuora mwoyo uye kuzvidya mwoyo. Chikamu I. Pharmacol Rep . 2014; 66 (4): 534-544. doi: 10.1016 / j.pharep.2014.03.001.
> Takeda A, Tamano H, Kan F, Itoh H, Oku N. Kufunganya-kufanana nemafungiro emakumbo mushure mekuvhara zinc 2 semavhiki. Behav Brain Res . 2007; 177 (1): 1-6. doi: 10.1016 / j.bbr.2006.11.023.