Human kutapata uye kudya zvinovaka muviri

In yechando, masoja emuviri kunonyanya vanoda kuteerera. rubatso utano - rworudyi kudya.

1. mapurotini. On kana pane zvokudya zvakakwana mune menu puroteni kunoenderana kukura antibodies pamuviri. Inguva antibody kuti vazive utachiona, nemavhairasi, vamwe muchetura, maantigen nezvimwe mavambo uye kuvaparadza. Kuti synthesize munhu immunoglobulins wakakwana, anofanira kuva muna mapuroteni zvokudya ine amino acids leucine, tryptophan, isoleucine, valine, threonine, methionine, lysine, phenylalanine. Naizvozvo, kuti kutapata kwevanhu inoramba panguva yakakodzera pachiyero, zvokudya inokurudzirwa kuti aumbe pamwe nezuva kudyiwa 100 g mapuroteni.

Meat, hove, shiri, mazai, koteji chizi uye chizi inofanira kukosheswa seinokonzera mhuka mapuroteni. Bhinzi, chipiriso chezviyo zvigadzirwa, howa zvakanaka muriwo mapurotini.

2. kwemafuta. Masero chaiyo dziviriro yezvirwere mumuviri lymphocytes uye macrophages vane unodzivirira nevamwe. Ivo rinoumbwa lipids, izvo zvinosanganisira remafuta akawandisa. Ndicho chikonzero haugoni kushandisa yakaderera-mafuta kueche zvokudya munguva yechando. Izvi rakananga nzira kuti kwakaderera utano hwavo. Human kutapata kunobva simba kwemasvingo lymphocytes uye macrophages unopedza pathogenic murwisi masero. Nezvezvokudya zano zvakasimba kuti zvinyorwe ndiro 10 magiramu mafuta dzemhuka mavambo, uye 20 magiramu mafuta zvirimwa, kunyange avo vakadzi kunyatsotevera nhamba.

A yoga nyaya mafuta. Immunomodulatory ukoshi iri mafuta zviri arachidonic acid. Kubva ichi polyunsaturated iine acid kuchinjirwa kunoenderana masoja mhinduro. Kushandiswa mafuta ari optimum akawanda ushandiswe dzemunharaunda Dietetics, ndiyo nzira inobudirira yokuti kusimudza kutapata munhu.

3. makabhohaidhiretsi. Intercellular fluid node, weti, ropa, secretion mumasero - kwese pane makabhohaidhiretsi. Heavy faibha normalizes ari maberekero ezvinhu rinobatsira intestinal microflora. Biological zvinwiwa zvifambiswe nevamiririri venyika masoja mhinduro. Makabhohaidhiretsi Naizvozvo kunokoshawo zvinovaka muviri zvinodiwa kuti dzose kushanda zvirwere.

Kana ukapedza daily kusvika 300 g zvigadzirwa mhuka - manyuko mapuroteni, 100 g ezviyo uye 350 g mbiriso mukanyiwa zvigadzirwa, hunokwanisa uwandu makabhohaidhiretsi vataipa izvi chete zvigadzirwa. mberi kuwedzera Muterere carbohydrate zvokudya havafaniri, kana totaura zvokudya muna 2000 kcal.

4. Sei kuwedzera kutapata muviri achibatsirwa muriwo nemichero. The rokuzvidzivirira anowanzoitwa vaitsigira Via mavhitaminzi uye chero zvinhu. A yakadzikama zvokudya vanhu vanoshanda panyama zvavakabvumirana mafuta inenge 6000 kcal, pane mavhitaminzi zvakakwana. Zvimwe zviyero nokuti replenishment kwavo kunodiwa. In vakadzi simba kuita kuti zvokudya nechinangwa inorambidza macalorie vanofanira kusumwa pakutanga, kuti C chaivo zvinopa vhitamini, kunyanya munguva yechando.

kutapata hwevanhu vari dzechando noutsinye, madzitateguru edu akanga wakachengetwa yakakwirira yakati sandara achibatsirwa sauerkraut uye waoma akasimuka muhudyu. Nhasi, yakakurumbira tsime kuti ascorbic iine acid nhamba imwe vaiona Citrus michero, uyewo hanyanisi, kiivi, mahabhurosi, uchi.

Vhitamini A uye E vanobatanidzwa mune boka mafuta-soluble. Naizvozvo, michero uye miriwo, dzine inofanira kushandiswa pamwechete mafuta muriwo kana anovava ruomba, kuvandudza digestibility muviri. Miriwo nemichero tsvuku, orenji yellow mavara hunhu kwakaitika rokutanga zviri carotene. Jikichira hove, bota, chiropa, miriwo mafuta vari bhizimisi vhitamini E.

nokukurumidza sei kunhonga zvirwere nokubatsirwa bioflavonoids. Vhitamini P - a antioxidant simba kuti kunomutsa dziviriro yezvirwere mumuviri. Group P mavhitaminzi sevanonyanya michero, yakasvibiswa mu Violet noruvara, kusanganisira waini. Kusimudza kutapata zvakafanira kupinda zvokudya blueberries, currants, mazambiringa, rima mhando, ndiro kubva kwavari.