Vanobudirira mavhitaminzi kuti ndangariro mukuru. Ndezvipi zvinodhaka kuvandudza ndangariro

Memory - kunzwisisa mashandiro, uye azere zvakavanzika. Nemhaka yake, vanhu ane kodzero remangwana. Kuyeuka anokwanisa kuchengeta zvose ndangariro zviitiko. Akafanirwa yakafanana chakajairika rukabata uye vanhu ruzivo. Muupenyu hwezuva nezuva, kuyeuka chero nyaya anogara ichishanda. Vanhu vanenge kukanganwa (kurasikirwa ndangariro), havakwanisi kunzwisisa zvidzidzo zvoupenyu. Zuva vanofanira kutanga zvose pamusoro zvakare, zvakare uye zvakare kuita zvikanganiso akare. Kudya mavhitaminzi kuti ndangariro, vakura uye vana vanogona kuvandudza chokupika yakadaro kunzwisisa mashandiro.

Huru zvinoriumba

Kwakadaro Zvaiitwa uropi panyaya yacho optimum basa rayo inoumbwa matatu zvinoriumba: vachikwanisa yepakutanga, Statistical ezvinhu uye kugwinya. Kana zvokudya muhuwandu hwakakwana yaisanganisira mavhitaminzi kuti ndangariro, munhu mukuru ari nyore zvikuru kutsungirira matambudziko akawanda.

• Initial nezvaanogona - ndiyo makings yezvipo uropi hwomunhu pachisikigo. Zvinokosha kucherechedza kuti mumwe nomumwe wedu pakawanda, vane.
• Statistical ndangariro chinzvimbo - mumwe rokuti anosarudza zvinogona uropi zvinhu. Maererano nenyanzvi, mikana yedu "kuchena nyaya" Dzava pakunogumira. Yaipedzerwa Tutsinga tunofambisa mashoko utwu muuropi - 14 bhiriyoni (pasinei ndechokuti nhamba interconnections pakati pavo nyore unquantifiable). Status ane muviri kwakadaro kunotemwa nezviri zvinhu zvakawanda. kushanda kwayo zvazvinoita rinobva madutu, mumuviri uye kunetsa munhu, basa uye zvichingodaro.
• Natrenirovannosti ndangariro. Under mutsara uyu unonyanyozivikanwa kunzwisiswa dzose kuita psychophysiological mhando, kuvandudza uropi chaitika. Enderana mutoro anogona yekudyidzana kuwedzera ichi mukana munhu. Hatifaniri kukanganwa kuti pane inobudirira mavhitaminzi kunatsiridza ndangariro. Pachiimbwa kudzidziswa vanobvumira kuti vawane dzakakwirira zvabuda.

Shanda ndangariro panguva hope uye takamuka

Munguva vamwe urongwa pfungwa dziri kuitwa, kwaisanganisira chinokosha neurotransmitter (a chinoumba kumisa pakati Tutsinga tunofambisa mashoko utwu zvinoparadzira tsinga anotumira) neGhebha. Kana munhu akarongwa kwemakemikari nedosypanija muviri kuita zvakati ipfupi. Mukuwedzera, uropi hwomunhu pachakatanga kuisa nemasikirwo mutinhimira kuti kurara uye kutsinzina, asi nokuti chinoitwa ose pakupora pezvakaitwa usiku mairi. Constant Kusarara kwakakanganisa kunokanganisa uropi. Muzviitiko zvakadaro vasingawanzotauri kubatsira kunyange mavhitaminzi kuti ndangariro. Vakuru vanofanira ainyatsonzwisisa kuti kunhuhwirira hope - kiyi Zvakanyanya Kunaka Panguva Yepamuviri kushanda uropi.

basa rwomuviri vanewo zvainoita basa rinobatsira "vachena nyaya." Active mararamiro, hurongwa Zara uye anofamba yakachena mhepo - izvi zvose vachabatsirwa pamusoro miviri.

dhayeti

Chii mavhitaminzi inodiwa kuvandudza ndangariro? Izvi mubvunzo vanhu vakawanda vanobvunza nguva nenguva. Zvinoshamisa, optimize uropi basa vachingotya kudya zvinovaka muviri. Tapota ziva kuti yunifomu zvinogona kunotungamirira chinopedza pezvakaitwa muuropi. Zvinosuruvarisa yakadaro mugumisiro haisi pakarepo dzakaonekwa. Mushure dhefisiti muviri mumuviri ikaramba zvishoma nezvishoma uye tinofanira kugara. Saka munhu akachenjera kudya kunofanira kusanganisira zvakasiyana anobatsira uye kugara kudyiwa zvokudya zvine mavhitaminzi uye zvicherwa kuvandudza ndangariro, hanya uye ungwaru. Uye sei zvinoriumba, isu ongorora muudzame:

• Makabhohaidhiretsi. Of zvachose kurema rose nomuviri hwomunhu ndicho 2 chete%. Zvisinei, uwandu simba vaparadzwa, kazhinji vanosvika 20%. Sezvaunoziva, huru kunobva simba nguva dzose sechinoitika makabhohaidhiretsi. The soro Kuwanda zvinhu zviri rose zviyo, michero, miriwo, michero, uchi uye zvichingodaro. In nyaya kukwana yaunodya of akarongwa zvinhu zvinogona kuva retardation uropi. Mashoko akadaro vanofanira kuteerera vaya vanoita puroteni zvokudya.
• Mapurotini. Hapana angaramba kukosha zvinhu izvi kuti muviri. Ndivo chikuru Dzokuvaka neurotransmitters uye masero etsinga inotsigira ndangariro iri zvakakodzera mamiriro. Protein inodedera uye generating simba. Kana kuperevedza ezvinhu munhu wenyama vachatanga kuipa, zvichava kunzwa mwoyo uye kuneta. nyama apere nguva dzose kuitira kudzivisa izvi uye kuti pave Zvakanyanya Kunaka Panguva Yepamuviri zvakatipoteredza uropi (kanenge katatu pavhiki). The chinokosha pano ndiyo nyama. Uyewo ane makomborero akawanda mukaka, hove, mazai uye chizi.

• Kwemafuta. Pamwe pamusoro zvinoriumba, ivo vanobvumira muviri kuti Stock pasi simba. Zvinokosha kucherechedza kuti zvinoumba miriwo mavambo zvakawanda kubatsira kupfuura "vanun'una" mhuka mavambo (kunze mafuta hove). Zvokudya iri maererano hwacho zvinhu Hachifaniri asingasviki 15%.

Products kuti kuvandudza ndangariro

The yakanakisisa kuita zvakanaka zvokudya - siyana ukapisa zvokudya chaiva pamusoro zvokubikisa uye mavhitaminzi kuti pfungwa. Power nokuti ndangariro inofanira kuzadzwa kufadza uwandu zvinovaka muviri, uyewo avo yeimwe. Zvinofanira kucherechedzwa kuti avo vanowanikwa mune rinenge chigadzirwa.

• Banana - rakanakisisa kunobva digestible makabhohaidhiretsi. Rine amino acids akadai methionine, carotene, tryptophan, uyewo mavhitaminzi C, PP, B1 uye B2.
• Mazai - the Zvakanyanya Kunaka Panguva Yepamuviri chigadzirwa kuti kuvandudzwa ndangariro. Zvikuru chinobatsira zvinofanira kufungwa mazai zvihuta. Ivo ane mavhitaminzi PP, B2, B1 uye A. The yakatarwa kuchibva amino iine acid cysteine, lysine, glutamic acid, methionine uye tryptophan.
• Germinated mbeu. In zvigadzirwa zvakadaro, pane potassium, phosphorus, manganese, magnesium uye zinc. In chipiriso zvirimwa uyewo kunoitika calcium, selenium, simbi uye mhangura. Set mavhitamini pano uye zvinoyemurwa dzose dzayo dzakasiyana-siyana biotin, F, E, B9, B6, B5, B3, B2, B1.
• Uchi - idura makabhohaidhiretsi. It rinoumbwa 22 of 24 zvinokosha zvisaririra okunze, vari ropa revanhu. chigadzirwa ichi chinogona zvakanaka kutsiviwa shuga.
• Jikichira hove - Salmon, Rainbow, Sarimoni uye herring. Izere Omega-3 (chakakosha mhando mafuta).

Chinonyanya kukosha kwepfungwa ndangariro mavhitaminzi

kunyanya B mavhitaminzi zvinokosha Zvakanyanya Kunaka Panguva Yepamuviri uropi kushanda B. Studies ndikazvisimbisa kugona kwavo. mavhitamini aya anobatsira kuvandudza ndangariro mukuru kutarisirwa uye mafungiro. Uyezve, izvi zvinhu zvinobatsira kuti tsinga. Kuva nemano kuita antioxidants, mavhitaminzi izvi zvinogona kuumba rwokudzivirira zvakatipoteredza kuuropi panguva wokunzwa zvinorema. Vanopa masero okisijeni mamorekuru, kudzivisa chambotaurwa nezvacho muviri kukwegura rikurumidze. Nokusava anobatsira zvinoriumba vanhu vanganzwa muutera, hope, kutya, kutadza kuyeuka, kurasikirwa kudya uye zvichingodaro. Ngatitarisei mavhitaminzi kuti vakuru ndangariro. List mishonga iyo dziri, kuchaita kuona Zvakanyanya Kunaka Panguva Yepamuviri kudya.

The pamazita mavhitaminzi kuti ndangariro uye pfungwa

Wakambofunga sei zvinovaka muviri zhinji muviri inowana kupfuura kwakajairika zvigadzirwa? Funga mavhitaminzi kuti kuvandudza kuyeuka uye pfungwa kushanda munhu anogona kuswedera kubva zvokudya.

• Thiamine (B1). chaikosha ichi anokwanisa kuumba zvakakodzera zvakatipoteredza kukura nomusoro zvishande pezvakaitwa muuropi. Kana thiamine kushayiwa mumuviri womunhu anonyatsozivikanwa-verenga synthesise zvakawandisa uric asidhi kuti kunokanganisa uropi. Akapiwa chokwadi kuti kupisa kunokwanisa kuparadza mukomboni, vamwe michero nemiriwo apere manyoro. B1 inowanikwawo zvokudya zvakadai hove, mazai, nzungu, nyama, oatmeal, pizi Buckwheat.
• Riboflavin (B2). The chikuru basa chaikosha ichi - the kumhanyisa of kushanda kwendangariro. Vhitamini chinokosha zvakafanana panyaya basa mumuviri uye mupfungwa basa, nokuti anopa muviri pamwe simba. Rich mu riboflavin anotevera zvigadzirwa: makabheji, pizi, omuamanda, tabapi hanyanisi, mutema bhinzi, mbiriso Brewer wacho, madomasi uye zvichingodaro.
• Niacin (B3). vhitamini ichi anokwanisa kuvandudza mamiriro ndangariro, sezvo simba unobereka mumasero tsinga. Ivo akapfuma zvokudya zvakadai: nzungu, mukaka, huku, zai mondo, miriwo mitema, Buckwheat, hove.
• karusiyamu pantothenate (B5). vhitamini Iri kwenguva ndangariro rinodhaka mhando. It hwezvekukurukurirana kutapukirwa kubva dzouropi mutsinga tsinga nomunhu. Kunze kugadzira makemikari kurwisa Migumisiro yakaipa nechikakananda uye doro, anogona kufunga mavhitaminzi kuti ndangariro. Vanhu vakuru vanodzidza kubva zvigadzirwa zvavo: pizi, chiropa, mazai, mazai, hazelnuts. Uyewo ane karusiyamu pantothenate Buckwheat, nomukaka zvigadzirwa, makabheji.
• Pyridoxine (B6). Chinangwa chikuru chemusha pyridoxine - kuvandudza mano njere. Wedzerai zviri enzayemu ichi kunogona tichiregeredza nembatatisi, mazai, makabheji, nzungu, mabhanana.
• Folic asidhi (B9). vhitamini ichi anokwanisa anewo kubatsira nomusoro uye mafungiro nokukurumidza chinobatsira. Rakanga pasi ake simba iri decelerated uye CNS dzishande. Ivo akapfuma nomukaka zvigadzirwa, nzungu, chizi, apricots, Squash, bhinzi, tsvuku nyama.
• Cyanocobalamin (B12). vhitamini kwakadaro kunokonzera zuva basa womunhu muviri uye ndiye anokonzera yezwi pahope kusvikira takamuka ndiEzekieri. Find B12 anogona kuva zvinotevera zvigadzirwa: chizi, yehuku, herring, nyama, kelp, uye zvichingodaro.
• Ascorbic asidhi (vhitamini C). Chinhu simba antioxidant chinodzivirira muviri kubva mupfungwa kana mumuviri zadzisa. Sources vhitamini C: sipinachi, Citrus zvibereko, currants, mhiripiri, makabheji, maapuro, apricots, madomasi.
• Calciferol (E). Its chikuru basa iri kubviswa tsvina kubva pamuviri, kuwedzera kushanda kumwoyo, kwerunyararo muuropi basa. vhitamini ichi rinowanikwa zvokudya zvakadai nzungu, miriwo mafuta, mbeu, bhinzi, oatmeal, mazai, chiropa, uye zvichingodaro.

Zvicherwa kuti vane kubatsirawo

Achishamisika chii mavhitaminzi zvinodiwa kuvandudzika okuyeuka, zvakakosha kunzwisisa kuti muviri inoda, kwete chete chikamu ichi. simba guru uye zvicherwa. Sezvambotaurwa, kudya zvinovaka muviri anogona optimize uropi chaitika.

• Ayodhini. It kunonatsiridza ndangariro uye anoita muviri. Mukuru wevasungwa yacho chinhu ari kuchengetwa iodized munyu, hove uye kelp.
• Selenium. It nechokumusoro uropi masero, kunonatsiridza manzwiro, inopa nokuchengeta simba. Huri muna Buckwheat, hove, nyama, oatmeal uye zviyo.
• Ndezvipi mavhitaminzi kuti kuyeuka mukuru? No zvishoma zvinobatsira kupfuura kumusoro zinc. Ari avepo paumbwe hwomunhu masero, anowedzera kutarisirwa. Ivo akapfuma gorosi utachiona, tsvuku nyama, mbiriso Brewer wacho, hove.
• Iron. Anotsigira kuchinjwa okisijeni kuti masero uropi, kunonatsiridza ndangariro mamiriro kunowedzera pfungwa. Iron rinowanikwa bhinzi, nyama, Buckwheat, maapuro, chibage, uyewo persimmon.
• Nemafuta acids Omega 3. Batsirai kuvandudza ungwaru, kuvandudza uropi basa. Huri muna hove jikichira, mafuta muriwo, nzungu, mbeu, nemiti yoruchinda.

Kusimbiswa zvigadzirwa nokuti kukura ndangariro

Zvinosuruvarisa kazhinji, murume ano haakwanisi kugara kuongorora zvaunodya. The mubvunzo unomuka kuti apo kuwana mavhitaminzi kuti vakuru ndangariro. Mazita zvinodhaka, sezvinotaurwa pazasi, vakajaira zhinji. zvivako izvi vanokwanisa kupa muviri pamwe zvinokosha mamineral mavhitaminzi.

Below isu zvinyore izvo zvinodhaka kuvandudza ndangariro. Zvisinei, yeuka kuti inofrmatsiya akauya pasi ari familiarization hunhu. Regai kuzvidzora medicate. Iva nechokwadi kuti bvunza chiremba wako.

Nokudaro, zvivako ane mavhitaminzi kuti vakuru ndangariro (mazita ari kure wakakwana, sezvo kusarudza munhu akakodzera gadziriro iri nokuti nyanzvi):

• "Vitrum Memory". muiti ichi anovandudza rezvedzidzo basa, kunonatsiridza kweropa muuropi, anovandudza kuyeuka uye kutarisirwa yevasungwa.
• "Aktiv Lecithin." The yakaoma-dzataurwa pamusoro apa unogona kuvandudza munhu chekuchengeta kushanda uropi nedzevakuru. Rinoshandiswa kusimbaradza tsinga uye kuvandudza ungwaru. In kwayo Chimiro pane lecithin uye mavhitaminzi kuti boka B.
• "Memory Forte". Ndiwo inonyatsobudirira uye njodzi zvinodhaka. Kushandiswa nguva refu rezvedzidzo pamwero kunetseka, kuderera hanya uye ndangariro, nokuti kudzivirira zera-ukama kuchinja. Zvakaoma haana contraindications.

Baby zvigadzirwa

Sezvaunoziva, vhitamini kukanganisika kungaita zvakasiyana abnormalities utano vomwana. Chekutanga vana vanotambura kubva Kushatiswa wouropi. Zviratidzo izvi ndiwo anotevera nezvekufadza: kuneta, murombo Absorção de Água ruzivo, kutadza kuyeuka, kushaya yevasungwa.

Nyanzvi vanokurudzira kuti vabereki vape vana vavo mamwe mavhitaminzi kuti ndangariro. Vandudza ndangariro muvana paakaudzwa pazasi-rinorondedzerwa zvivako chaichengetwa vakawanda vevanaamai. Chinhu chikuru - yeuka kuti vanofanira kushandiswa chete mushure mekubvunza wevana.

zvino tava kutendeukira kune huru. Pano ndedzimwe zvinodhaka kuvandudza ndangariro vana:

• "The Queen." Vana Preschool yakarumbidza mushonga unonzi "Mambokadzi Omega-3." Anogadzirwa somunhu manyuchi. Sechikamu mari Vakagwinya mafuta Omega-3, uyewo kuzvivako 10 mavhitaminzi.

• "VitaMishki". Excellent chishandiso kuvandudza mwana wacho uropi. Panobva rekugadzirira yaisanganisira facial. "VitaMishki" havasi chete kugona optimize uropi basa, asiwo kuvandudza mwana zvirwere. The mushonga harina preservatives uye madhayi.
• "Junior Bi Vays." Izvi gadziriro vhitamini-chicherwa yakarongerwa zvikurukuru kutsigira mumuviri uye mupfungwa kukura muduku muviri. iripo ayodhini, selenium uye mavhitaminzi akawanda kunzwisisa. Ushandiswe vana pasi 6 makore. The mushonga haana contraindications.

mhedziso

Kana iwe uri kunetseka zvichiitika nematambudziko nendangariro, chinhu chokutanga kuita - kugadzirisa zvaunodya. Yeuka, zvokudya zvinofanira ane ose anodiwa mavhitaminzi kuti ndangariro. , Vakuru vana vakasarudza kutora chaiyo zvivako kuva nechokwadi kukurukura nyaya iyi nachiremba wako.