Chikafu chakakosha makomboni ayo muviri haugone kuburitsa kana kusaburitsa muhuwandu hwakakwana. Maererano neWorld Health Organization, kudya uku kunofanira kubva muchikafu uye kwakakosha pakudzivirira zvirwere, kukura uye utano hwakanaka.
Kunyange zvazvo kune zvakawanda zvakakosha zvinovaka muviri, zvinogona kugoverwa mumapoka maviri: macronutrients uye micronutrients. Macronutrients inodyiwa yakawanda uye inosanganisira matombo makuru ekuvaka ezvokudya zvako (mapuroteni, makabhohaidhiretsi, uye mafuta) anopa muviri wako simba. Pane kudaro, mavhitamini nemaminerari mamicronutrients, uye madiki madiki anoenda kure.
Pakazara pane zvitanhatu zvinovaka muviri zvinokosha zvatinofanira kushandisa zuva nezuva kuti tive neutano hwakanaka.
Macronutrients
Macronutrients ndiwo makuru akakosha akakosha. Zvinowanikwa mune zvinenge zvese zvekudya uye zvinopa huwandu hukuru hwemacalorie. Izvi zvinoumbwa nemapuroteni, makabhohaidhiretsi uye mafuta.
Mapuroteni
Protein iri kuva nenguva yayo, uye kwete chete pakati pevanhu vanotamba mitambo. Ichi chikafu chakakosha pahutano hwakanaka. Protein inopa zvivakwa zvemuviri, uye kwete zvemhasuru chete. Sero rega rega, kubva pabhonzo kusvika paganda kusvika kune bvudzi, rine mapuroteni.
16 muzana yehuremu hwemunhu hunobva muprotein. Inonyanya kushandiswa pakukura, hutano uye kuchengetedza muviri. Mahomoni ese, masoja ekudzivirira chirwere, uye zvimwe zvinhu zvakakosha zvinogadzirwa neprotein. Haisi kushandiswa kudyisa muviri kunze kwekunge ichidikanwa.
Izvi zvinogadzirwa zvakasiyana amino acids. Kunyange zvazvo muviri uchikwanisa kugadzira mamwe amino acids uri woga, kune akawanda akakosha amino acids anogona kungobva muchikafu. Mhando dzakasiyana-siyana dzeamino acids dzinodiwa kuti muviri ushande zvakanaka. Nhau dzakanaka ndedzekuti hatidi kudya ese amino acids kamwechete. Muviri unogona kugadzira mapuroteni akazara kubva pane zvekudya zvaunodya zuva rese.
Kunyange zvazvo nyama, hove, uye mazai ari matsime akanaka eamino acids anokosha, tinogonawo kuwana mapuroteni kubva mumiti yemiti yakadai semarimu, soya, nzungu, uye zvimwe zviyo. Huwandu hweprotein hwaunoda zuva nezuva hunoenderana nemhando dzakasiyana siyana, kusanganisira zera redu uye kuita basa remuviri.
Carbohydrate
Makabhohaidhiretsi anodiwa kuti uve neutano hwakanaka. Makabhohaidhiretsi anovaka muviri, kunyanya tsinga dzepakati nedzeuropi, uye anotidzivirira kubva kuzvirwere. Makabhohaidhiretsi anofanirwa kuita 45 kusvika 65 muzana yemakoriyumu ezuva nezuva.
Tisati tasarudza chingwa chichena kana pasta, tinofanira kuyeuka kuti rudzi rwemakabhohaidhiretsi atinodya anokosha. Mamwe macarbs ane hutano kupfuura mamwe. Zvinokurudzirwa kusarudza zviyo zvakakwana, nyemba uye miriwo ine fiber uye michero panzvimbo yezviyo zvakanatswa uye zvigadzirwa zvine shuga yakawedzerwa.
Mafuta
Mafuta anowanzo kuwana rap yakaipa, asi tsvakurudzo yemazuva ano yakaratidza kuti mafuta ane utano chikamu chinokosha chekudya kwakanaka. Mafuta anotsigira mabasa mazhinji emuviri, sekupfekwa kwevhitamini nemamineral, kugwamba kweropa, kuumbwa kwemasero, uye kufamba kwetsandanyama.
Mafuta ane macalorie akawanda, asi macalories iwayo ndiwo akakosha ekusimbisa muviri. Zvinokurudzirwa kuti 20 kusvika ku35 muzana yemakori ezuva nezuva anobva mumafuta.
Kusanganisira mafuta ane hutano mukudya kunogona kutibatsira kuenzanisa shuga yeropa, kuderedza njodzi yechirwere chemwoyo uye rudzi rwechipiri chirwere cheshuga, nekuvandudza kushanda kwehuropi. Izvo zvakare zvine simba anti-inflammatories uye zvinogona kuderedza njodzi yearthritis, kenza, uye chirwere cheAlzheimer.
Mafuta anonyanya kuzivikanwa anonzi unsaturated mafuta Omega-3 uye Omega-6 fatty acids. Unsaturated mafuta akakosha kumuviri sezvo achipa akakosha mafuta acids ayo muviri haugone kugadzira. Tinogona kuwana aya mafuta ane hutano munzungu, mhodzi, hove, nemafuta emuriwo (semuorivhi, avocado, uye flaxseed).
Nyanzvi dzinokurudzira kudzivirira mafuta ekutengesa uye kudzikisira madyiro ako emafuta akazara kubva kumhuka senge bota, chizi, nyama tsvuku, uye ice cream.
Micronutrients
Nekune rumwe rutivi, zvidiki zvidiki zvakakosha macronutrients. Izvi zvinoumbwa nemavhitamini nemamineral. Micronutrients kudya kunodiwa nemunhu mudiki. Kunyange zvazvo muviri uchingoda zvishoma zvacho, kushomeka kunogona kukonzera matambudziko ehutano.
Mavhitamini
Mavhitamini akakosha kudzivirira zvirwere uye kugara uine hutano. Muviri unoda mamicronutrients aya kutsigira mabasa awo akakosha. Pane 13 mavhitaminzi anokosha kuti muviri unoda kushanda zvakanaka, kusanganisira mavhitaminzi A, C, B6 uye D.
Vhitamini yega yega inoita basa rakakosha mumuviri, uye kusawana yakakwana inogona kukonzera matambudziko ehutano uye chirwere. Vanhu vakawanda havawani zvakakwana mavhitamini anokosha, uye aya anokosha pakuona kune utano, ganda, uye mapfupa. Mavhitamini anogona kuderedza njodzi yekenza yemapapu neprostate, uye ane simba antioxidants. Zvimwe, sevhitamini C, inowedzera immune system uye inobatsira muviri kupora.
Kana tikadya zvakasiyana-siyana uye zvine mwero kudya kuzere nemiriwo nemichero, uye tiine hutano uye hwakajairwa kushanda kwegayiwa turakiti, isu pamwe hatidi kutora mavhitamini ekuwedzera.
Minerals
Kufanana nemavhitamini, zvicherwa zvinobatsira kuchengetedza muviri. Izvo zvakakosha pamabasa mazhinji emuviri, kusanganisira kuvaka mapfupa akasimba nemeno, kudzora metabolism, uye hydration yakakodzera. Mamwe emaminerari anonyanya kuzivikanwa ndeye calcium, iron, zinc, magnesium, phosphorus, sulfur, sodium, potassium, uye chloride.
Pamusoro pekusimbisa mapfupa, calcium inobatsira nekufambiswa kwezviratidzo zvetsinga, kuchengetedza hutano hwehutano hweropa, uye kuputika kwemhasuru uye kuzorora. Iron inotsigira kusikwa kwemasero matsvuku eropa nemahomoni, nepo zinc inokurudzira immune system uye kuporesa maronda.
Mvura
Tinogona kupedza mavhiki tisina kudya, asi hatigoni kupedza mazuva mashoma tisina mvura. Mvura yakakosha kuhurongwa hwese huri mumuviri. Ndichowo chinhu chikuru chatakaitwa nacho. Inenge 62 muzana yehuremu hwemuviri imvura.
Mvura inovandudza kushanda kwehuropi uye mafungiro. Inoita sechinhu chinokatyamadza uye chizoro mumuviri. Inobatsirawo kubvisa chepfu, kuunza zvinovaka muviri kumasero, hydrate muviri, uye kudzivirira kuvimbiswa. Kunyangwe kupera mvura munyoro kunogona kuita kuti unzwe kuneta uye kukanganisa kuisa pfungwa uye kuita kwemuviri.
Hatifanirwe kunwa mvura chete kuti tirambe tiine hydrated. Michero nemiriwo zvinogonawo kuva tsime guru. Nzira yakanakisa yekuziva kana isu takanyatso hydrated ndeyekutarisa ruvara uye huwandu hweweti. Kana isu tikasaita weti uye yakachenuruka yero kana kuti inoonekera, tinoda imwe mvura.