Ku bijyanye na siporo na siporo, gukomeretsa ni igice kidashimishije mu mukino. Kubwamahirwe, ibicuruzwa hamwe nubwitonzi birashobora gufasha kugabanya igihe gisabwa numubiri wawe kugirango ugaruke nyuma yimvune ya siporo. Iyi ngingo iragaragaza ibicuruzwa 14 hamwe nibishyingo, bigomba kongerwaho indyo yawe, kugirango ukire vuba kumvune:
Ibiryo bikungahaye kuri proteine
Poroteyine nigikoresho cyingenzi cyubaka ibitambaro byinshi byumubiri wawe, harimo imitsi. Nyuma yo gukomeretsa siporo, igice cyakomeretse cyumubiri cyakunze kugaragara ko kidahimba. Ibi mubisanzwe biganisha ku kugabanuka kwihangana no mu mitsi. Ariko, kubona poroteyine bihagije irashobora gufasha kugabanya iki gihombo. Byongeye kandi, indyo yuzuye ya poroteyine irashobora gufasha kwirinda gutwika cyane no kwihutisha gukira kwawe. Byongeye kandi, ubwiyongere buke bwo gukoresha poroteyi nyuma yo gutangira gutoza igice cyakomeretse cyumubiri kongeramo, bizagufasha kugarura imitsi yatakaye. Ku izo mpamvu zose, menya neza ko zirimo ibicuruzwa byawe bya buri munsi bikungahaye muri poroteyine, nk'inyama, amafi, inyoni, inyoni, ibishyimbo, amashaza cyangwa imbuto.
Proteine nigikoresho cyingenzi cyubaka mumibiri yumubiri wawe, harimo imitsi.
Ifoto: Ibisobanuro.com.
Ibiryo bikungahaye muri fibre
Nyuma yo gukomeretsa, kugenda kw'igice cyangiritse cyumubiri cyatinze. Kugirango bidatera isura yibinure udashaka mumubiri, ni ngombwa kurya bike. Bumwe mu buryo bwo kugabanya kunywa karori ni ugukomera ku ndyo akungahaye muri fibre. Ibi, hamwe no gukoresha ibicuruzwa byavuzwe haruguru bikize muri poroteyine, bizagufasha kurya bike, utumva unzara. Ibicuruzwa bikungahaye muri fibre, nk'imbuto, imboga, ibinyamisogwe n'ingano zose, bifasha guhaza vuba. Nka bonus yinyongera, ibicuruzwa bikungahaye muri fibre, nkitegeko, birimo intungamubiri nyinshi zikenewe kugirango ukire, harimo vitamine C, Magnesium na Zinc. Ariko, menya ko kubuzwa kwa Calorie bikabije bishobora gutinda gukira ibikomere no gutanga umusanzu mugutakaza imitsi, bigira ingaruka mbi ku gukira. Kubwibyo, abantu bagerageje gusubiramo ibibyinshi kugirango ibikomere bigomba gutekereza kubisubiza imbaraga zabo zo kugabanya ibiro. Ahubwo, wibande kuburemere bwumubiri kugeza gukira byuzuye.
Imbuto n'imboga bikungahaye kuri Vitamine C.
Vitamine C ifasha umubiri wawe kubyara amagufwa, afasha gukomeza ubusugire bw'amagufwa yawe, imitsi, uruhu n'imitsi. Rero, kubona umubare uhagije wa vitamine C uvuye kumirire yacyo nuburyo bwiza bwo gufasha umubiri ugarura ibikomere nyuma yimvune. Byongeye kandi, Vitamine C ifite imitungo ya antioxide na anti-induru ishobora gufasha kwihutisha gukira kwawe, gukumira urwego rukabije rwo gutwika. Kubwamahirwe, Vitamine C ari imwe muri vitamine yoroshye ishobora kuboneka mubiryo. Ibicuruzwa birimo Citrus, urusenda rutukura n'umuhondo uryoshye, icyatsi kibisi, kiwi, broccoli, imbuto, inyanya, imyenga, imyenga na papa na pago. Ariko, kuri ubu birasobanutse niba inyongeramu zizana ibyiza byose kubasanzwe bahabwa vitamine C ihagije ya vitamine C mumafunguro yabo. Ariko, umubare muto wabantu badashobora gutwara ibicuruzwa bihagije muri vitamine C barashobora gusuzuma amahirwe yo gufata inyongeramusaruro.
Omega-3 Ibinure
Nyuma yimvune, icyiciro cya mbere cyo gukiza gihora gifitanye isano no gutwika. Iki gisubizo cyaka umuriro ningirakamaro kandi gikenewe kugirango dukire neza. Ariko, niba uku gutwika bikomeje kuba kera cyane, birashobora kutinda gukira kwawe. Bumwe mu buryo bwo gukumira gukira gucika intege kubera gutwika gukabije ni ukurya kuri omega-3. Aya magunga, akubiye mubicuruzwa nkamafi, algae, walnuts, imbuto ya flax na chia imbuto, zifite imitungo yo kurwanya induru. Urashobora kandi kwirinda gukanda gukabije cyangwa ndende, ugabanye ingano ya Omega-6, mubisanzwe bikubiye mu bigori, ubusanzwe bukubiye mu bigori, ubusanzwe, ipamba, ipamba, amavuta ya soya n'insanganyamatsiko. Birazwi ko gukoresha amavuta menshi ya Omega - 6 bigira uruhare mu gutwikwa, cyane cyane niba kunywa Omega-3 bifi. Byongeye kandi, mu bushakashatsi bivugwa ko inyongera ya Omega-3 irashobora gufasha kongera umusaruro wa proteyine, kugabanya igihombo cy'imitsi mugihe cyo kwitiha no kugarura ubwonko. Ariko, gukoresha hejuru ya Omega-3 Ibiciro byinyongera birashobora kugabanya ubushobozi bwumubiri wawe kugirango ugarure misa yagarutse mumitsi nyuma yo gusubira mumahugurwa. Kubwibyo, birashoboka kurushaho kongera amafaranga ya Omega-3 mubicuruzwa, kandi ntabwo biva mubikozo.
Ibiryo bikungahaye bya zinc
Zinc nigice cya enterineti na poroteyine nyinshi, harimo nibikenewe kugirango ukire, gusana no gukura kw'impapuro. Mubyukuri, ubushakashatsi bwerekana ko umubare udahagije wa zinc uvuye mumirire yawe urashobora kutinda gukiza. Kubera iyo mpamvu, gukoresha ibiryo bikungahaye kuri zinc, nk'inyama, amafi, mollusks, ibinyamisogwe, imbuto, imbuto zose, birashobora kugufasha cyane gukira neza nyuma yo gukomeretsa. Abantu bamwe bashobora kugira ibishuko bisaba gusa zinc kugirango hubahirizwe ibyifuzo byabo. Ariko zinc ihatanira umuringa kugirango yinjire, nuko kwakira dosiye nyinshi za Zinc ziva mubizongoruro birashobora kongera amahirwe yo kubura umuringa. Muri rusange, niba urwego rwawe rwa zinc ari rwiza, inyongera za ZINC ziva muri ZINC birashoboka ko zitazahita ukiza ibikomere.
Ibiryo bikungahaye muri Vitamine D na Calcium
Calcium nikintu cyingenzi cyamagufwa n amenyo. Itebota kandi kugabanuka imitsi no kwimura ibimenyetso byimitsi. Niyo mpamvu ari ngombwa guhora ubona calcium ihagije - atari mugihe uhagaruye nyuma yo gukomeretsa. Ibiryo bikize bya Calcium harimo ibikomoka ku mata, icyatsi kibisi, sardine, broccoli, Bumiya, imihane, ikungahaye ku byaro bya calcium Tofu n'imboga. Vitamine D nayo ikora umurimo gake, kuko ifasha umubiri gukuramo calcium ikubiye mubicuruzwa urya. Hamwe na calcium, afite uruhare runini mu gukira nyuma yo gukomeretsa amagufwa. Byongeye kandi, kubona umubare uhagije wa vitamine D ushobora kongera amahirwe yo gukira neza nyuma yibikorwa. Kurugero, ubushakashatsi bwerekanye ko urugero rwiza rwa Vitamine D rushobora kunoza kugarura imbaraga nyuma yo gukora kuri bundle yambukiranya. Ibicuruzwa bike mubisanzwe birimo Vitamine D, ariko umubiri wawe urashobora gutanga Vitamine D munsi yizuba. Ababa muri ikirere cyamajyaruguru cyangwa bakora umubare muto wo hanze, inyongera zirashobora gusabwa kubona umubare uhagije wa vitamine D.
Ibicuruzwa bike mubisanzwe birimo Vitamine D, ariko umubiri wawe urashobora kubyara Vitamine D munsi yizuba
Ifoto: Ibisobanuro.com.
Creatine
IBIREMINI nibintu bisanzwe bikubiye mu nyama, inyoni n'amafi. Ifasha umubiri wawe kubyara ingufu mugihe uteza imiti cyangwa imyitozo yo hejuru. Umubiri wumuntu urashobora kandi kubitanga mumafaranga ya garama 1 kumunsi. Ibyaremwe byabaye ingorane zizwi, zisanzwe zikoreshwa mu kongera imitsi no kuzamura ibisubizo muri siporo itandukanye. Igishimishije, arashobora kandi kugufasha gukira imvune. Ubushakashatsi bumwe bwerekanye ko inyongeramusaruro zongera imitsi n'imbaraga zabuze mugihe cyicyumweru cyicyumweru cyimyaka ibiri, kuruta ubundi. Ubundi bushakashatsi bwerekanye ko abantu bafashe ibiremwa yatakaje imitsi mike hejuru yumubiri mugihe cya buri cyumweru ugereranije nabahawe umwanya. Ariko, ubushakashatsi bwose ntabwo bwerekanye ibisubizo. Mu bushakashatsi bwombi bwerekana ibisubizo byiza, ibiremwa byigeze byatangijwe mubipimo bine bya garama eshanu buri munsi. Ni ngombwa kumenya ko kuri ubu nta bwumvikane bwibiremwa no gukira nyuma ya siporo. Nubwo bimeze bityo, uyumunsi ubushakashatsi ntabwo yahishuye ingaruka mbi. Crearentine ikomeje kuba imwe mu nkuru zize kandi zifite umutekano, birashoboka rero kubigerageza.
Glucosamine
Glucosamine ni ibintu bisanzwe bikubiye mumazi ahuye. Yitabira kurema imitsi, ligaments na karitsiye. Umubiri wawe mubisanzwe utanga glucosamine, ariko urashobora kandi kongera urwego rwayo ukoresheje inyongeramu. Inyongera mubisanzwe zikozwe na mollusc ibishishwa cyangwa ibigori bisembura. Ubushakashatsi ku bantu bafite rubagimpande yerekana ko Glucosamine ashobora kuba ingirakamaro kugabanya ububabare buhuriweho. Byongeye kandi, ubushakashatsi ku bantu bafite ubuzima bwiza bwerekana ko kongeramo garama 1-3 ya glucosamine kumunsi irashobora gufasha kugabanya kwangirika kwa leta yingingo. Ubushakashatsi bumwe buherutse gukorwa ku nyamaswa kandi bwerekanye ko gufata buri munsi nyuma yo kuvunika bishobora kwihutisha ivugurura ry'amagufwa. Dufatiye kuri iyo myanzuro, abantu bamwe bafata inyongeramu za glucosamine kugirango bagabanye ububabare nyuma yibikomere byingingo n'amagufwa cyangwa kwihuta gukira nyuma yo kuvunika nyuma yo kuvunika nyuma yo kuvunika nyuma yo kuvunika nyuma yo kuvunika nyuma yo kuvunika nyuma yo kuvunika nyuma yo kuvunika nyuma yo kuvunika nyuma yo kuvunika nyuma yo kuvunika nyuma yo kuvura. Ariko, ubushakashatsi bwinyongera burakenewe mbere yuko utanga imyanzuro yemeza. Birakwiye ko tumenya ko inyongera za glucosamine zishobora guteza akaga abantu barwaye allergie cyangwa molls cyangwa iyode, barwaye diyabete, cholesterol, asima cyangwa umuvuduko ukabije.
Ibindi bicuruzwa bifite akamaro mu bikomere
Usibye kubona Calcium ihagije na vitamine D, Kunywa Intungamubiri zikurikira zirashobora gutanga umusanzu mubiruhuko byihuse nyuma yo kuvunika amagufwa:
Magnesium: Yongera imbaraga na elastique yamagufwa. Bikubiye muri almonds, cashews, ibishyimbo, umuceri wibirayi, umuceri wijimye, ibishyimbo, amashaza meza, ibinyomoro n'amata.
Silicon: Ugira uruhare runini mubyiciro byambere. Amakuru meza ni ingano zose nibintu byose, karoti na podac.
Vitamins K1 na K2: Ohereza calcium kumagufwa kandi bagafasha kunoza imbaraga zamagufwa. Inkomoko nziza zirimo impapuro Icyatsi, Bruxelles Cambuge, Prunes, Ubwato, Nato, Miso, Umuhondo wa Ofdo, Umuhondo w'igi na Amata ava mu nka zabyibushye.
Br: Itezimbere ubuzima bw'amagufwa kubera kwiyongera mu gufata calcium na magnesium no kongera ibikorwa bya Vitamine D. Prunes - isoko nziza.
Inositol: Ifasha kunoza inkoni ya calcium mumagufwa. Bikubiye muri Melon, inzabibu, amacunga na prines.
Arginine: Iyi aside amine irakenewe kugirango umusaruro wa azote, ibice bikenewe kugirango bikure. Amakuru meza arimo inyama, ibikomoka ku mata, inyoni, ibiryo byo mu nyanja, imbuto na oatmeal.