Hua whai hua mō te roro, me te mahara

He aha ngā kai whakapai ake mahara me te roro mahi? Huri i te reira i roto i taua i te rārangi o hua hauora, huawhenua me hinu whānui mīharo, a tae noa te reka tino ohie, ako ki te mauruuru i te reka o te kounga kai, e kore ratou hua i runga i te tinana, kia mohio ki te kitea te rārangi roa o ratou marū tino. He aha e me'akai tūtohu enei hua mō te roro , me te mahara?

Stress me whakautu o te tinana

He ahotea maha kanohi, engari ona faaiteraa katoa he mana'o kino mo te tinana tangata, me te hinengaro. tae ahotea tinana noa, ka ohorere hūpeke te tangata i roto i muri i te kokonga noa haere koe i runga i te huarahi pa te papa kouru nui ranei. Ko te tauira tino a Tūrongo, o te ahotea hinengaro - te mahi roa i runga i te kaupapa kotahi i te tari, he rota o ngā whakaritenga kiritaki me te hua kei te inexorably kati ngokingoki mō pūrongo. Ehara i te mea nui he aha te ahua o te ahotea i te tangata wheako, he mea nui e tona tinana i taua wa hua aunoa cytokines inflammatory.

Enei matū whakahohe te pūnaha ārai mate, me te whakapataritari tona whakautu ki te āhuatanga nui mō te rauropi. He urupare ārai angamaheni ko he tukanga inflammatory, mai te tinana kite matatu nui rite te mate. Ahakoa mumura iho fakanatula me tauturu kore te whawhai anake mate engari ano ki te hanga papaka kikokiko i roto i te wahi i te tapahia waru, whakaaro te urupare inflammatory ma'i te ki hei tītohunga pea mōrearea, e taea te ārai anake hua motuhake mō te mahi roro, me te mahara ranei. I roto i te Russian kahore he wā ōkawa hauora whakaahua i te huru pathological, engari i roto i te whenua Western, pūtaiao hoki nga tau maha ako i te mumura ma'i pera-ka karanga. Kei te whakaaro te reira i te take tuatahi o mate autoimmune.

Ki te pehea e mumura ma'i ki te āwhina hua, te whakapai ake mahara me te mahi roro. arotau ratou te mahi o te pūnaha ārai mate me te pupuri tetahi tukanga inflammatory i raro i te mana. I tua atu, i te taiaki o te wahi gastrointestinal, tomo te roro whakaputaina e ratou ranei, i te pānga pai i runga i ngā tautōhito, pēnei i te māramatanga me te tukatuka mōhiohio hou. whai wāhi ratou ki te kukū, me te noa te āwhina ki te mahino te wahi tupu waiwai.

Food i roto i pā ana ki te ahotea

Na he aha ngā kai he pai mo te roro, me te mahara? Tenei taiao hua, huawhenua, fatty acids tiakarete, hinu, e te hunga taonga i roto i antioxidants, kukū, huaora me ngā ōpapa, huhua pūngao, me te āwhina ki te ārai mate o te roro. A faatumu i ni'ai te whakamahere tupato o ratou tahua, me te ara hanga reira tino whai hua i roto i te kai - na kore e whakarite koutou anake te mahi hauora o nga whekau, me te roro, engari ano ki te tiaki ia ratou i disorders hinengaro noa.

awhekātō

Ho'i, tata tetahi hua tāwāhi mō te kiritaki Russian - ko reira hua e te hunga whai hua mo te roro, me te mahara. Ko ētahi o ēnei ko te awhekātō. Ahakoa noho maha i aroha i runga i te kai kaha pehi ratou hoa i inu rawa nui hua ngako, he mau avocados e kore meinga tino kore kino ki te ahua. Ano, he ki tonu i te hamanga tahi, faufaa waikawa ngakongako te tinana e mau tonu he huka toto pūmau, me te hoatu kiri he tīrama hauora he hua mīharo.

Kei awhekātō huaora K me te folate, tauturu nei huinga ārai i te hanganga o clots toto i roto i te roro (me i konei tiaki i patu), me te whakapai ake mahi hinengaro, otirā i roto i te faatura o te kukū me te mahara.

he taonga i roto i te huaora B ko C, kahore e nei i waiho e e te tinana, a me haere mai ki reira pau i te kai i nga ra hua tāwāhi. Ko tētahi atu meka ngā ko e, ahakoa nga arotake kino katoa o whakaitiiti wahine (e hāngai ana i runga i te māramatanga rawakore o te hanganga o te awhekātō), kei hua matomato ake te pūmua, me te iti iho te huka i te tahi atu hua katoa. hanga ana e ia he wāhanga pai o mānihi huaora me te whakakapinga pai mō te ngako i roto i tetahi tunu kahotea kakano kai ke.

pīti

Ki te hiahia i roto i tetahi hua o te roro, mahara, me te mahi hinengaro taea te kitea i runga i te mākete Russian koe, ka kia cheap, pīti noa hoki koutou i te kitea tūturu. He tokomaha te iwi, tae atu, piro nui, kaihuawhenua, hipa te taha huawhenua waina-whero ataahua rite painga tohu aha e taea te hanga i beets. Vinaigrettes, mutu "hopu i raro i te koti huruhuru" me te tuku iho hupa ki te waiho i te āheinga auau i runga i nga papa o te nuinga o ngā whānau. Na, ko te pīti mua e hipoki te huinga faahiahia o ngā wāhanga whai hua.

tauturu huawhenua ngāwari, me te tino mea tâu'a te tinana tangata, ki te whawhai i te mumura ma'i tino kino. Kei te reira i antioxidants kaha e tiaki ki te mate pukupuku, me te whakatairanga toto purenga o tāoke. Kaitäkaro beets homai nui-hiahiatia pūngao, i te whakanui ake i te manawanui. Ka taea te kai huawhenua Whero raw, a tae noa parai - e kore e tika tunu i te reira mo te haora, pera i te reira i roto i Russia mō ngā rau tau.

bilberry

Iti engari utu nui. Tenei whakatauki tino haapapu blueberries, hua iti nei i roto tino taonga ki kai hauora tangata me te reka o i te wa taua haamana'oraa o te monamona.

Kua Scientists whakaaro i runga i te mea kai he pai mo te roro, me te mahara, me te i roto i tetahi rārangi noa'i te ngā blueberries - tetahi o nga puna momona o antioxidants. Kei roto te reira i te maha o ngā huaora, tae atu C me te K, me te muka māori. Nā ki te ihirangi tiketike o te waikawa gallic kākano mīharo tiaki te roro i te e hōloa me te ahotea. Ka taea te kai te reira i roto i tona ahua parakore, a taea te tāpiri ki mānihi me ētahi atu inu ranei te mea ona pōhā reka.

hupa wheua

Ehara i hua katoa mo te roro, me te mahara he hua, huawhenua me hua. Ki te kore koe e whakaaro koe ki te pā o te hua hou, tamata ki te hanga i tō kaha hinengaro ki te awhina o hupa wheua matūkai e taea haapuai i te pūnaha ārai mate, te whakakore i te syndrome uruhanga intestinal nui haere, whakakaha tuhonohono me uaua, me tae noa ki te hinga mate pāwera kai.

taumata High o collagen i roto i te hupa wheua mutu te tukanga inflammatory i roto i te whēkau, me waikawa amino ora-hoatu (proline me glycine) te haamauraa i te pūnaha ārai mate, me te whakapai ake mahara. He ngāwari, me te ohie no te faaineine Simple hupa - he hupa i runga i taua mea ko te rihi maitai, whai hua me te ngāwari.

tiakarete pouri

Ahakoa te whakamahi o te waiu, me te tiakarete ma tonu te pātai nui, momo pouri marū e arohaina e kore anake mutu koutou i runga i te ara ki te ahua pai, engari ano hoki tukua ki te oaoa i te ora hauora, me te kaha. He tonu o flavanols, rongonui hoki tona antioxidant me ngā āhuatanga anti-inflammatory tiakarete Natural. He uoua ngā i roto i ngā hua mō te roro, me te mahara, tauturu hoki tiakarete pouri ki te raro pēhanga toto, me te faarahi rere toto ki e rua te roro, me te ngakau.

kia whanau te reira i roto i te ngakau e he te nuinga o nga rama rite sweets tino i roto i te mākete Russian kore te kounga teitei rauemi raw, hou e rave rahi taime, ka huia o ngā āhuatanga whai hua katoa. e kore ko te kai ki te whakapai ake i mahara, me te mahi roro, me te ururua kai tūturu tenei. Hei kai i te kai, me te kore e hinga hoki ki runga ki kua riro kai hauora huatau, te whiriwhiri i te tiakarete pouri tino taiao, arā, o te iti rawa 70% o te koukou. I roto i te tunu kai, e taea te whakamahi i tenei hua ahurei mo te faaineineraa o te pīata ranei whakapaipai reka tiakarete maramara pihikete.

yolks hua

No te tau maha, kua whakawakia me'akai te yolks hua i roto i te nui ake te taumata o te cholesterol, me te whakapiki ake i te haaputuputuraa o te ngako i roto i te tinana. I taua wā, e kore e taea te whakaritea kahore hua ki te roro, me te mahara ki yolks hua manu i runga i te ihirangi o te Matuorakouawai - he taonga ahurei e whakatairanga te whanaketanga hauora o te roro fetal i roto i te kopu o te wahine hapu. Matuorakouawai whakapiki i mahara, me ngā āheinga hinengaro.

Ki te mea kua pera tawhiti karohia koe kohi o yolks hua, mo te wehi o ratou pānga kino i runga i ngā taumata toto cholesterol, he reira wa ki te whakarere fakakaukau tawhitotia: yolks hua manu, e kore anake e kore e whakarerekē i te ihirangi o cholesterol kino, engari ano hoki tukua ki a tatou ake i te taumata o te pai.

wōnati

whakaae Tohunga e ki te e haere koe ki te kai whai pūtake kai mo te roro, me te mahara i nga ra, e kore e wareware i te wōnati. Ko te ihirangi tiketike o antioxidants, huaora me ngā ōpapa i roto i enei nati relieves manukanuka, piki susceptibility hinengaro, me te faaore rorona. Huaora E, i roto i te tua, ka taea ki a koe whawhai nga tohu o te mate o Alzheimer. Ka taea te kai raw wōnati, hei wāhanga o te pōhā reka mānihi rerekē ranei.