Wātea i te mate tangata, me te kai tōtika tika

I roto i te hotoke, ko te pūnaha ārai mate ngā i roto i te hiahia o te aro. te kī taurangi o te hauora - te kai tika.

1. pūmua. I ahakoa i reira he nui te kai i roto i te tahua o te pūmua, tei runga i te whanaketanga o paturopi i roto i te tinana. Ko te antibody e ia ite huakita, wheori, etahi tāoke, antigens o te tahi atu takenga, me te whakangaro ia ratou. I roto i te tikanga ki te synthesize he immunoglobulins oti, kia hakari i roto i te pūmua kai kei roto waikawa amino leucine, tryptophan, isoleucine, valine, threonine, methionine, lysine, phenylalanine. Na reira, ki tonu te mate te tangata i te taumata tika, te kai tūtohutia te ki te hanga i ki te kohi rā o 100 g pūmua.

kia kai, ika, heihei, hēki, tīhi, me te tīhi kia rite te puna o te pūmua kararehe. Rēkiumu, hua totokore witi, he pai harore o pūmua huawhenua.

2. Fats. pūtau motuhake o te lymphocytes pūnaha ārai mate me macrophages whai anga paruru. E tito ratou o lipids, e ngā cholesterol. Ko te aha e kore e taea e koe te whakamahi i kai vegan iti-ngako i roto i te hotoke. Ko te ara tika ki te vaivai o ratou hauora tenei. Tei te mate Human i runga i te kaha o nga taiepa o lymphocytes me macrophages kai pūtau wahine taikaha pathogenic. tino tohutohu me'akai ki ngā i roto i ngā rīhi 10 karamu o te ngako o te mai i te kararehe, me te 20 karamu o te ngako o te tipu, tae noa te hunga wahine e tata whai i te ahua.

He kaupapa motuhake o te ngako. takoto uara Immunomodulatory i roto i te ihirangi ngako o te waikawa arachidonic. Mai i tenei whakawhitinga waikawa hamanga tei whakautu ārai. Ko te whakamahi o te ngako i roto i nga tikanga Dietetics rahinga tino arotau whakaritea, ko te ara whai hua ki te whakaara wātea i te mate tangata.

3. warowaihā. inu Intercellular, waitinana, mimi, toto, repe secretion - nga wahi katoa i reira he warowaihā. normalizes muka taumaha te taiao tupuranga microflora intestinal painga. kawea fluids koiora kaiwhakaako o te whakautu ārai. Ko reira ano warowaihā matūkai faufaa tika mō te mahi noa o te pūnaha ārai mate.

Ki te pau ki te 300 go o ngā hua kararehe rā - puna o te pūmua, 100 go o pata, me 350 go o ngā hua rewena pokepoke, te nui e hiahiatia ana o warowaihā pato o enei taua hua. tāpiri atu ki te tahua e kore e kai te warowaihā i ki, ki te haere mai te reira ki te kai i roto i 2000 kcal.

4. Me pēhea te ki te whakapiki ake i te wātea i te mate o te tinana ki te awhina o huawhenua me hua. Ko te pūnaha ārai tautoko tikanga mā huaora me ngā huānga wahi. He kai whārite o te iwi e mahi tinana ki te pūngoi tūtohutia āhua 6000 kcal, i reira he huaora nui. mehua atu hoki ratou whakakī hiahiatia te. I roto i te kōwhiringa mana o te wahine e hāngai kai te i te rāhui Calories kia whakaurua i roto i te wahi tuatahi, te C puna tūturu o te huaora, rawa i roto i te hotoke.

wātea i te mate tangata i roto i te toetoe pakeke, i puritia matou tupuna i te taumata tiketike ki te awhina o sauerkraut me maroke whakatika hope. I teie mahana, te puna rongonui o te waikawa ascorbic tau kotahi whakaaro hua citrus, me te riki, kiwi, raspberries, honi.

Huaora A me E e whakaurua i roto i te rōpū ngako-wairewa. Na reira, hua me huawhenua, i roto ratou me te whakamahi tahi ki te hinu huawhenua kirīmi kawa ranei, ki te whakapai ake i te digestibility o te tinana. ka mau Vegetables me hua o tae whero, karaka, me te kōwhai āhua wahi tuatahi i roto i te ihirangi o te Peta. Hinuhinu ika, pata, ate, ngā hinu huawhenua e kaituku o huaora E.

Kia pehea te hohoro tangohia ake te pūnaha ārai mate ki te awhina o bioflavonoids. Huaora P - te antioxidant kaha e whakaihiihi ana te pūnaha ārai mate. Rōpū P huaora ahu ki te kia i roto i hua, poke i roto i te atarangi puru, tae atu ki ngā waina. Hei ara wātea i te mate, ko te tika ki te tomo ki roto ki te kai o blueberries, currants, karepe, momo pouri, rihi i ratou.