Alexandra Binder
"Iwe unofanirwa kudya zvakapetwa kagumi michero nemiriwo nhasi kuti uwane huwandu hwakaenzana hwevhithamini nemaminerari sezvawakamboita 50 isati yasvika."
Chiremba weU.S. Al Sears
Imba yako yakarongeka here, zvese zviri munzvimbo yakasvibira? Kwete, usazvidya moyo, haufanirwe kutsvaira duster izvozvi. Izvo zviri pamusoro pevhitamini yako uye zvicherwa zviyero. Simone Koch, chiremba anoshanda kubva Berlin, akataridzika mutsvuku mushure mekuedzwa kwake. Kuvhundutsa kuna chiremba, nekuti akadya zvakanaka: "Chikamu chikuru kwazvo chakagadzira miriwo mukati." Organic unhu inosunganidzwa nechero chidiki chemichero, girinhi smoothie - iyo inofanirwa kuve nekutarisa kwakanyanya kunaka kudya kwem micronutrients, uye offal. Mukudzoka, chikamu chechikafu chisina chinhu, senge mupunga wakacheneswa uye chena hupfu, hwaive hwoda kusvika zero. "Kuwanikwa kwakanaka kunofanira kuvimbiswa, akafunga. Muchokwadi, anenge ese akakosha amaminerari uye B mavitamini aive akapfupika. Izvo zvakavhundutsa chiremba wezvechiremba Koch chimwe chinhu icho Herbert Schamberger, musoro weAustria chekudya chinowedzera chekugadzira, zvishamiso Evolution Internationalasi kwete: "Nhasi zvikafu zvakagadzirwa zvinogadzirwa muvhitamini uye micronutrients. Tinofa nenzara kune yakazara mapoto. "Ndosaka tichitaura zvirinani nezve satiety kwete chikafu."
Nhamba dzinozvitaurira
Muchokwadi, humwe humwe uchapupu hwekupararira kwevhithamini uye zvicherwa muEU zvave zvakatenderedza kwenguva yakati. Sekureva kweBritish Association for Parenteral uye Enteral Nutrition, muUK izvozvi mamirioni 3,6 anotambura nekushomeka, izvo zvinoripira hutano hwehutano kuUK zvinopfuura 10,8 bhiriyoni pagore. MuGerman, ongororo yechipiri yekushandisa nyika yakaratidza: 86 muzana yevakadzi uye 79 muzana yevanhurume haina kupihwa zvakakwana ne folic acid, 91 muzana kana 82 muzana ine vhitamini D kushomeka, 20-50 muzana ine vhitamini B1, B2, B12, C uye vitamini E munzvimbo tsvuku. Uye muAustria, kunyange vana vari Vitamin C vanodzidziswa. Uye zvakare, maererano neshumo neBazi rezvehutano, inenge hafu ine zinc. Hatipo isu tega. Pakati pe57 ne64 muzana yevana muEurope vanotambura nekushomeka kwevhitamini D, senge Boston endocrinologist Michael Holick akacherechedza.
Kurasikirwa kwezvibereko mumichero nemiriwo
Kune zvakawanda zvezvikonzero zvekunetseka: Zvikafu zvedu zvine mashoma mashoma emhando uye zvinovaka muviri kupfuura zvavakaita 50 makore apfuura. Izvi zvinokodzera, pakati pezvimwe zvinhu, kune michero isina kuibva, UV mwaranzi, kureba kwekufambisa uye nguva dzekuchengetedza. Kune rimwe divi, mavhu haachakwanise kupora, anodururwa, nekushomeka kwezvinhu zvinovaka muviri. Fertilizer uye mishonga yekuuraya zvipuka inoita chikamu chavo mumamiriro ezvinhu. Yatova iyo kufananidzira kwekuongororwa kwekambani yemishonga Geigy kubva ku1986 nekuongororwa kweiyo chikafu chekudya Karlsruhe kubva ku2002 yakaratidza kurasikirwa kwevhitamini Mumaapuro e41 muzana uye kurasikirwa kwevhitamini C mune paprika ye31 muzana. Broccoli chete yaingova nehafu yesimbi uye carbohydrate yakarasikirwa 40 muzana yeVitamin C, B1 uye B2. Chiremba weU.S. Al Sears anoisa muchidimbu achiti: "Nhasi, iwe unofanirwa kudya zvakapetwa kagumi michero nemiriwo kuti uwane iwo mavhitaminzi nemaminerari akawanda sezvawakaita pamberi pe50."
"Chero ani angori kutenda kuti sosi inokwana mavitamini nemaminerari inowanikwa mumichero nemiriwo, iyo inokohwa mudunhu rekare uye zvakare yakasvibiswa nehupfu, hakuzi kubatsira."
Herbert Schamberger, Evolution International
Ndiani anoda zvekuwedzera zvekudya?
"Wese munhu kubva kuvacheche kusvika kune vakweguru," anodaro Schamberger, achiwedzera kuti: "Kunyangwe kushomeka kushoma kwemacronutrient kunogona kuderedza kugadzirwa kwema cellular uye kunetesa simba re immune system." Mukuwedzera, zvinodhaka zvakakanganisawo zvakashata zve micronutrient. Izvi zvinosanganisira, semuenzaniso, iyo anti-Babypille, mishonga inorwisa mabhakitiriya kana cholesterol-kuderera. Vanoziva varapi vaizoziva nezvehukama uhu uye vangatungamira chakakodzera chikafu chekuwedzera nekuda kwematambudziko ari pachena: "Ehe, izvi zvinosanganisirawo neruzivo rwemitemo yekuzvitonga mumuviri. Pakutanga anogara ari diversion - detoxization. "Mushure mekutendeuka iko kwekudzoreredza masimba ekuzviporesa."
Avo vasingade kuyedza mubhuruu havangatize zano rakakomba nerutsigiro. Christine Marold weECA Medical anobvumirana nepfungwa iyi: "Kushomeka kunogona kuzivikanwa zvisirizvo - zviratidzo zvinosanganisira kuneta, kushushikana, kushaya hope, kudzoreredza - kana kutsunga kwerabhoritari tsika". Paunenge uchisarudza mugadziri, iye anopa zano kuti atarise zvakanyanya kunaka kwemaitiro ezvigadzirwa zvinoshandiswa - "Isu tinokurudzira makomiki nekuti ane zvirinani Bioavailability" - pamwe neyakafanira dosing.
Mukupedzisira, zvakadaro, zvipoko zvakasiyana: Zvizhinji zvekudya muEurope zvinofananidzwa nevanopokana kubva kuUnited States zvakaderera madhidhi. Yakawanda sei yechinhu chinoshanda inogona kunge irimo muchigadzirwa inotsanangurwa mune EU kududzirwa kwekuchengetedzwa kwekudya kwemiganho yezvikafu zvekuwedzera. Asi ivo vanogara vari mukutsoropodza. Pakutanga se2010, Robert Verkerk, weSainzi Director weAlcope for Natural Health, akapa chidzidzo chinoratidza nzira isina kukodzera iyo yaizobvumidza mataira akaderera kumisikidzwa nguva zhinji. "Asi izvi zvichanyanya kuita kuti zvive nyore kuisa huwandu hwakanyanya pamadhosi ari akaderera zvekuti hutano hwakasiyana hunobatsira hunodzivirirwa uye zvigadzirwa zvakawanda zvinobatsira zvinofanirwa kupera kubva mukupihwa."
Cranberry vs. inorwisa mabhakitiriya
Maitiro ekuwedzera mavhitaminzi uye zvicherwa kana zvichishayikwa, Florian Schanzer weChese Wellness ipfupi. Anoti: "Kana vanhu vakakwanisa kuita pasina mishonga inorwisa mabhakitiriya, semuenzaniso, nekuda kwekuwedzerwa nehuwandu hwezvidyarwa zvinoiswa mukati, izvo zvato taura zvakawanda maererano nekubatsira kwezvimwe zvekudya zvinowedzera." Iye zvakare ane muenzaniso wakanaka: Superfood Cranberries. Munguva pfupi yapfuura, chiremba anoshanda akamupa mhinduro yekutsiva maantibiotic mune dzakawanda uye dzakawanda dhigirii yakakura yedhiramu. Muchokwadi, meta-kudzidza kwekubatana kweCochrane kubva pagore 2008 yakaratidza maitiro kune vakadzi vechidiki. Kufarira mamiriro ezvinhu aya zvakare mhedzisiro yeIndia in-vitro yekudzidza, iyo yakaongorora maitiro emishonga inorwisa mabhakitiriya uropathogenic E. coli strains. Izvo zvakaratidza, pakati pezvimwe zvinhu, kuti kusunganidzwa kwehutachiona, nematambudziko mazhinji-anodzivirira zvinodhaka anogona kudzikiswa neakawanda se 70 muzana. Nekudaro, cranberries akatopa nzira yakakosha yekurapa kwehutachiona hunorwisa mabhakitiriya.
"Iyo yekuwedzera micronutrient inowanikwa inzvimbo isingaperi mumishonga yemazuva ano yekurapa", saHerbert Schamberger ane chokwadi. Sainzi inopa zvingave zvezuva nezuva ruzivo mune izvo zvinoshandiswa, izvo zviri kuramba zvichikosha kana zvasvika pakugadzikana hutano hwevanhu, kudzikisa mhedzisiro yemishonga, kutsigira mhedzisiro yavo kana kudzivirira hutano-hunosimudzira: "Kwakareba Kubva pane maonero, izvi zvigadzirwa zvine zvinovaka ndezvimwe zvezvikonzero zvezvinetso zvakakomba zvehutano. "Kugara kwenguva refu, nemaune uye nemaune kushandisa micronutrients muchimiro chakazara zvino kwave munharaunda yesainzi yakakomba panguva ino sezvazvinoreva uye zvinosimudzira hutano."
Zvinobatsira zvinowedzera
vhitamini D ndeimwe yemavithamini anogadziriswa mumafuta uye anoiswawo sahormone. Vitamin D inokosha mune metabolism yecalcium uye phosphate uye inosimudzira kutora kwavo mudumbu. Mukuwedzera, inotsigira chimiro chemapfupa uye inokanganisa mahomoni akasiyana siyana uye immune system.
Omega 3 fatty acids ndezvimwe zvakakosha zvinhu zvenguva yedu. Tsvagiridzo inoratidza kuti Omega 3 inogona kubatsira kudzivirira chirwere chemwoyo, kuregedza kweropa, kuderedza cholesterol uye kudzoreredza marwadzo akabatana, migraine uye kushungurudzika.
Magnesium inokosha mineral inodiwa kune yakajairwa tsandanyama basa, pakati pezvimwe zvinhu. Enzymes, izvo zvinhu zvinotanga makemikari maitiro mumuviri, zvakare inobatanidzwa mukugadzira shuga, cellular kufema uye calcium metabolism.
Das Tsvaga chinhu zinc inoita basa rakakosha musimba rekuchengetedza immune uye kugadzirwa kwesimba. Inosanganisirwa zvakare mukuumbwa kwehomoni uye bonde mahormone, inosimudzira kukura kwetsandanyama, inosimudzira kurapwa kwemaronda uye kudzivirira kurasikirwa nebvudzi.
ari B mavhitaminzi zvinokosheswa pamativi ese uye mafomu ekugadzira simba mune metabolism. Sero rega rega rinotsamira pakuvapo kwemavitamini B akakwana. Pnguva imwechete ivo vane mhedzisiro inobatsira pamhepo uye kusimbisa uye kusimbisa tsinga.
pa probiotics ivo vari kurarama zvipukanana. Aya mabhakitiriya uye mbiriso ari - kupihwa kuti asvike mudumbu muhuwandu hwakaringana - hutano hunosimudzira hutano hunoratidzwa. Semuenzaniso, zvakave zvichiratidzwa kuti mamwe emabhakitiriya emagetsi anomutsa immune system mudumbu mucosa. Vamwe vanogadzira zvinhu zvakafanana mumhedzisiro yavo kumishonga inorwisa mabhakitiriya.
astaxanthin ndeimwe yemasimba antioxidants epasi. Iyo inopenya salmon pink uye inovapa simba rekufamba-famba kwemazuva vachipokana nekutinhira kwemvura kumusoro. Astaxanthin inochengetedza mwoyo, inobatsira nemarwadzo akabatanidzwa, inodzikisa maitiro ekurwisa, inosimbisa kudzivirira kwemuviri, maziso anoona, anobatsira nekushaya mbereko uye anoita seyakaipirwa zuva kubva mukati.
Inenge chikamu chimwe muzvitatu cheadible algae ine yakakosha fiber, imwe yechitatu yemapuroteni, iyo yese chikamu chechitatu inonyanya kukosha mavhitamini A, B, K, iron uye iodine. Uye zvakare, mhando zhinji dzive nehupamhi hwevhitamini B12, iyo inonyanya kukosha pakudya kwakaringana kwemiriwo.
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