Madzi a ACE: chakudya chamavitamini kuti mukhale ndi thanzi lanu - chisangalalo ndi thanzi

Ndi chiyani chomwe chingakhale bwino kuposa madzi a zipatso atsopano mukakhala ndi ludzu. Madzi a zipatso opangidwa kunyumba amakulolani kuti muphatikize zipatso ndi ndiwo zamasamba mugalasi lanu malinga ndi kukoma kwanu, koma kuwonjezera apo, zimakhala zathanzi komanso zachilengedwe.

Kuphatikiza bizinesi ndi zosangalatsa, ndikofunikira kudziwa zakudya zomwe zili mu zipatso zanu ndi ndiwo zamasamba zamadzimadzi.

Madzi a ACE ndi amodzi mwa timadziti ta zipatso zabwino kwambiri pazakudya komanso thupi. Amatanthauza timadziti tophatikiza mavitamini A, C ndi E.

Ndi ntchito ziti za vitamini iliyonse m'thupi lanu komanso zochita zawo zikaphatikizidwa m'thupi.

Mavitamini mu madzi a ACE

Vitamini A kapena provitamin A

Zomera zomwe zili ndi provitamin A

vitamini A amapezeka muzakudya zokhazokha za nyama (chiwindi, nyama, mkaka).

Zomera, zili ndi provitamin A (Beta carotene). Ndi vitamini yomwe thupi limasandulika m'thupi kukhala vitamini A (1) mutadya zakudya zokhala ndi provitamin A.

Beta-carotene imapezeka muzomera zotsatirazi: karoti, mpiru, adyo, parsley, dandelion, apricots, udzu winawake, letesi, kabichi wofiira, escarole, sipinachi ...

Udindo wa vitamini A

• Vitamini A ndiye maziko a mapangidwe a minofu ya thupi. Zimakhudzanso chitetezo cha epidermis.  Amabwezeretsa minofu yowonongeka. Kuonjezera apo, vitamini A imalola kukonzanso minofu ya khungu ndi machiritso abwino a khungu.

• Vitaminiyi imakhala ndi gawo lofunikira pakuphatikizika kwa mahomoni ena (mwachitsanzo, progesterone)
• Vitamini A imakhudzidwa ndi ntchito za diso
• Ndikofunikira kuti mafupa akule
• Ndi chinthu chofunikira pakukula kwa bronchi, matumbo

Zofunikira za vitamini A

Kuperewera kwa vitamini A kumawonekera mwa zina mwa kuchepa kwa masomphenya a usiku, kuuma kwa khungu, conjunctivitis, hypersensitivity ku matenda. Akuluakulu amafunikira mlingo wa tsiku ndi tsiku wa vitamini A:

• 2400 UI kwa akazi
• 3400 IU kwa amuna

vitamini C

Zomera zomwe zili ndi vitamini C

 Vitamini C kapena ascorbic acid amakhudza pafupifupi ntchito zonse za thupi (2). Komabe, sichingapangidwe ndi thupi. Vitamini iyi imapezeka mu zipatso ndi ndiwo zamasamba zingapo.

Kulowetsedwa m'thupi, kumadutsa m'magazi pambuyo pa kaphatikizidwe kake. Kenako imafalikira ku ziwalo zonse za thupi. Thupi silisunga vitamini C, zochulukirapo zimachotsedwa mumkodzo ngati mawonekedwe a oxalic acid.  Pansipa pali zomera zomwe zimayang'ana kwambiri vitamini C:

• Crucifers (kolifulawa, kabichi wa Brussels, kabichi wofiira, mpiru ...)
• parsley watsopano,
• Kiwi,
• Zipatso za citrus (lalanje, clementine, mandimu)
• Black radish,
• Tsabola,
• Burokoli,
• Acerola…

Udindo wa vitamini C

Vitamini C imasinthidwa m'thupi kukhala antioxidant. Ascorbic acid imakhudzanso anthu: +

• Mu kaphatikizidwe ka michere yosiyanasiyana komanso machitidwe angapo m'thupi
• Mu chitetezo cha mthupi kuteteza ziwalo ku matenda
• Pakuwonongeka kwa ma free radicals chifukwa cha zochita zake za antioxidant
• Mu chitetezo ndi kukonza minofu ya thupi ndi zochita za mavitamini ena
• Pomanga mphamvu m'thupi
• Popewa motsutsana mapangidwe a khansa maselo ndi chiwonongeko chawo
• Mu antimicrobial ndi antibacterial zochita m'thupi

Zofunikira za Vitamini C

Zofunikira za vitamini C ndi:

• 100 mg / tsiku mwa akuluakulu
• 120 mwa amayi apakati
• 130 mwa amayi oyamwitsa

Kuperewera kwa vitamini C kumalimbikitsa kuwonongeka kwa chitetezo chamthupi. Thupi limakhala chipata cha matenda ndi mabakiteriya. Kuchuluka kwa vitamini C kumabweretsa scurvy.

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vitamini E

Zomera zomwe zili ndi vitamini E

 Vitamini E ndi gulu la mavitamini osungunuka m'madzi (3). Kulibe m’thupi. Kudzera mu chakudya chomwe timadya timapatsa thupi lathu mlingo wa vitamini E.

Vitamini iyi imalowetsedwa m'matumbo chifukwa cha kukhalapo kwamafuta. Imadutsa khoma la matumbo ndikukathera pachiwindi. Kenako amatumizidwa ku magazi. Vitamini E ndi antioxidant yomwe imapezeka mu:

• Mbewu (mpendadzuwa, hazelnuts, amondi kuphatikizapo khungu.)
• Mafuta a masamba (mafuta a mpendadzuwa, maolivi, chiponde, mafuta a kanjedza, mafuta a rapeseed, mafuta a tirigu)
• Zipatso zamafuta (mphesa, mapeyala)
• Mageremusi
• Masamba (sipinachi)

Udindo wa vitamini E

• Vitamini E amagwira ntchito mogwirizana ndi mavitamini ena kuteteza chitetezo chamthupi
• Imakhudzidwa ndi kusungidwa kwamafuta acids a polyunsaturated
• N'kutheka kuti akukhudzidwa ndi kupewa ndi kuteteza matenda osachiritsika. Imachita motsutsana ndi zochitika za okosijeni m'thupi
• Vitamini iyi imakhudzidwa ndi kusintha kwa anti-inflammatory process
• Amateteza maselo ku kupsinjika kwa okosijeni

Zofunikira za Vitamini E

Vitamini E amasungidwa mu minofu ndi minofu yamafuta. Simukusowa kudya tsiku ndi tsiku kwa vitamini E.

Kuperewera kwa Vitamini E kumabweretsa kutayika kwa ma reflexes ena, retinopathy pigmentosa (kusokonekera kwa chibadwa komwe kumayambitsa kusokonezeka kwa maso, kuphatikiza khungu), kusakhazikika kwakuyenda.

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Ubwino wa madzi a ACE

Chidwi chopanga timadziti ta zipatso ophatikiza mavitamini A, C ndi E chagona pamiyezo ingapo (4):

• Zakudya zopezeka muzakudya zosiyanasiyana zimagwira ntchito bwino kuphatikiza ndi zakudya zina kuposa ngati zidyedwe pachokha
• Zakudya zina zimakhala mu chakudya chimodzi osati china, kotero pali kugwirizana pakati pa zakudya mukamadya zipatso ndi ndiwo zamasamba zosiyanasiyana kudzera mu madzi.

Ichi ndichifukwa chake akatswiri amalangiza kudya zipatso ndi ndiwo zamasamba 5 zosiyanasiyana patsiku.

• Kusiyanitsa zipatso ndi ndiwo zamasamba kukuthandizani kuti musamangokhalira kukhumudwa.
• Mudzakhala athanzi chifukwa mumapatsa thupi lanu zakudya zingapo mugalasi lomwelo kudzera muzakudya za zipatsozi.

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Maphikidwe a madzi a ACE

Madzi a ACE amatanthauza malo odyera alalanje, karoti ndi mandimu. Uwu ndiye mtundu woyamba wamadzi a ACE.

Koma popeza inu ndi ine tikudziwa kuti ndi zipatso ziti ndi ndiwo zamasamba zomwe zili ndi mavitamini A, C ndi E, tipanga ma cocktails a zipatso omwe ali ndi mavitamini a ACE kuti apange timadziti tambiri tambiri komanso zakudya zambiri.

Chinsinsi choyambirira cha ACE (karoti, lalanje, mandimu)

Muyenera:

• Kaloti 4
• 4 malalanje
• 1 mandimu

Kukonzekera

• Sambani ndi kuyeretsa kaloti
• Sambani malalanje anu ndi mandimu
• Ikani zonse mu makina anu

Pamene madzi anu ali okonzeka, mukhoza kuwonjezera ayezi cubes kapena refrigerate izo.

Mtengo wa zakudya

Beta carotene imakhala ndi antioxidant m'thupi ikalumikizana ndi mavitamini C, E

Madzi a ACE njira yanga

Muyenera:

• 3 maapurikoti
• 4 clementines
• 1/2 lawyer

Kukonzekera

• Sambani ndi miyala ma apricots anu, kenaka kuwadula
• Sambani ma clementines anu
• Sungunulani avocado yanu, ikani
• Ikani zonse mu blender
• Smoothie yanu yakonzeka

Mtengo wa zakudya

Madzi anu ali ndi mavitamini a ACE ndi zina zambiri.

Kutsiliza

Madzi a ACE amakulolani kuti mudzaze mavitamini mu galasi. Monga madzi aliwonse a zipatso, zimakupangitsani kukhala kosavuta kudya zipatso ndi ndiwo zamasamba zingapo tsiku lililonse.

Kumbukirani kuti kupitilira karoti, mandimu ndi lalanje, mutha kupanga zosakaniza zamadzi a ACE nokha, chinthu chachikulu ndikuphatikiza mavitamini osiyanasiyana awa.

Ndife otseguka pazolowera zilizonse, malingaliro mu ndemanga. Osaiwala kupanga like page yathu 🙂