Zvekudya Zvakanaka Kuhutano hweMazino
Hutano hwemazino chinhu chakakosha pakuchengetedza hutano hwemunhu uye hupenyu hwake. Kuva nemazino ane hutano hakungoiti kuti tigone kutsenga nekugaya chikafu nemazvo, asiwo kunobatsira pakuzvivimba uye hutano hwese. Imwe yenzira dzakanakisisa dzekutarisira mazino ako ndeyekuziva nekudya chikafu chinotsigira mazino ane hutano. Chinyorwa chino chichakurukura marudzi akasiyana-siyana ezvikafu zvakanaka pahutano hwemazino uye kuti zvingabatsira sei hutano hwemuromo.
1. Zvigadzirwa zvemukaka
Zvigadzirwa zvemukaka zvakaita semukaka, chizi, uye yogati zvinopa calcium nephosphate zvakanaka, zvicherwa zvakakosha pakusimbisa uye kugadzirisa enamel yemazino. Enamel inhengo yekunze yemazino inodzivirira kuora nekurasikirwa. Kuwedzera kune calcium nephosphate, zvigadzirwa zvemukaka zvine casein, puroteni inogona kubatsira kuderedza acid mumuromo nekudzivirira kuora kwezino.
– Chizi: Kutsenga chizi kunogona kuwedzera kugadzirwa kwemate, izvo zvinobatsira kuchenesa muromo kubva mumabhakitiriya nezvimedu zvekudya zvinogona kukonzera kuora kwemazino.
– Yogurt: Ine mapurobiotic anogona kubatsira kurwisa mabhakitiriya anokonzera plaque uye chirwere chemazino.
2. Muriwo wegirini
Muriwo wegirini wakaita sespinachi, kale, uye broccoli wakapfuma muvhitamini nemaminerari anotsigira hutano hwemazino . Une calcium, folate, uye mavitamini B, ayo akakosha pakuchengetedza hutano hwemazino.
– Sipinachi neMvura Sipinachi: Zvese zviri zviviri zvinopa calcium yakanaka yekusimbisa enamel yemazino.
– Broccoli: Ine mavhitamini C neK ayo akakosha pahutano hwemazino.
Muriwo wegirini unewo fiber yakawanda, iyo inobatsira kukurudzira kugadzirwa kwemate, ichibatsira kuchenesa muromo kubva muzvimedu zvekudya uye kudzivirira mazino kuti asaora.
3. Michero
Michero inogonawo kubatsira pahutano hwemazino , kunyanya ayo ane vhitamini C. Vhitamini C yakakosha pahutano hwemazino nekuti inobatsira kusimbisa mitsipa yeropa nenyama dzinobatana. Inoshandawo seantioxidant, ichibatsira kudzivirira mazino kubva kuhutachiona.
– Strawberry: Ine malic acid iyo inogona kubatsira kuchena kwemazino echisikigo.
– Maapuro: Faibha iri mumaapuro inogona kubatsira kuchenesa mazino nematadza, ukuwo kutsenga maapuro kuchikurudzira kugadzirwa kwemate.
– Maorenji: Ane vhitamini C yakawanda iyo inokosha pahutano hwemazino.
4. Nzungu neMbeu
Nzungu dzakadai semaarumondi, nembeu dzakadai sechia seeds neflaxseeds, dzakapfuma mu calcium ne phosphate, izvo zvakakosha pahutano hwemazino . Dzinewo mafuta ane hutano nemapuroteni, izvo zvakanaka pahutano hwese.
– Maarumondi: Ane phosphorus iyo inogona kubatsira kuchengetedza enamel yemazino yakasimba.
– Mbeu dzeChia: Isosi yakanaka kwazvo yecalcium yekusimbisa mazino nemapfupa.
– Mbeu dzeflax: Dzakapfuma mu omega-3 fatty acids dzine simba rekudzivirira kuzvimba, zvichibatsira kuchengetedza mazino ane hutano.
5. Mapuroteni emhuka
Mapuroteni emhuka akadai senyama isina mafuta akawanda, hove, nemazai ane phosphorus, magnesium, uye vhitamini D, izvo zvakanaka pahutano hwemazino . Izvi zvinovaka muviri zvinobatsira kusimbisa enamel yemazino uye kuderedza njodzi yekuora kwezino.
– Nyama isina mafuta akawanda: Ine phosphorus necalcium zvinobatsira kuchengetedza simba remazino enamel.
– Hove: Kufanana nesalmon, ine vhitamini D yakawanda iyo inobatsira muviri kupinza calcium zvinobudirira.
– Mazai: Ane vhitamini D, phosphorus, uye calcium izvo zvakakosha pahutano hwemazino.
6. Tii yegirini
Tii yegirini ine mishonga inonzi catechins, ine simba rekurwisa mabhakitiriya uye rekudzivirira kuzvimba. Izvi zvinogona kubatsira kurwisa mabhakitiriya anokonzera plaque uye kuderedza njodzi yezvirwere zvemazino . Kunwa tii yegirini nguva dzose kunogonawo kubatsira kuchengetedza hutano hwemuromo uye kufema kwakanaka.
7. Mhepo
Mvura chinhu chakakosha pakuchengetedza hutano hwemuromo. Kunwa mvura kunobatsira kubvisa tsvina yechikafu nemabhakitiriya mumuromo uye kudzikamisa huwandu hweasidhi. Mvura inokurudzirawo kugadzirwa kwemate, izvo zvinoita basa guru mukudzivirira mazino kubva pakuora.
8. Garlic neShallots
Garlic nehanyanisi zvine simba rekurwisa mabhakitiriya anokonzera plaque nezvirwere zvemazino. Zvese zviri zviviri zvine allicin, chinhu chine simba rekuuraya utachiona chinogona kubatsira kuchengetedza hutano hwemuromo.
9. Zvekudya zvine faibha yakawanda
Zvikafu zvine fiber yakawanda, zvakaita se oats, brown rice, uye miriwo yakaoma, ndeimwe yenzira dzakanakisisa dzekukurudzira kugadzirwa kwemate. Mate anobatsira kuchengetedza mazino nekubvisa zvidimbu zvechikafu uye mabhakitiriya anokonzera plaque. Uyezve, fiber iri muzvikafu inobatsirawo kuchenesa mazino nematadza.
– Oats: Inobatsira pakuchenesa mazino uye inobatsira kuchenesa mazino kana atsengwa.
– Mupunga weBrown: Wakapfuma mufiber inobatsira kuchenesa muromo uye kukurudzira kugadzirwa kwemate.
Mhedziso
Hutano hwemazino hahungoonekwi chete netsika dzekukwesha mazino nekushandisa floss, asiwo hunopesvedzerwa nekudya kwedu kwezuva nezuva. Kudya chikafu chine calcium yakawanda, mavhitamini, nemaminerari, zvakaita sezvigadzirwa zvemukaka, miriwo yakasvibira, michero, nzungu, uye mapuroteni emhuka, uye kunwa mvura yakakwana, kunogona kubatsira kuchengetedza mazino ane hutano. Dzivisa zvekudya nezvinwiwa zvinogona kukuvadza mazino, zvakaita semasiwiti, soda, uye zvekudya zvine shuga yakawanda.
Nekunyatsoteerera kudya kunotsigira hutano hwemazino uye kugara tichiongororwa nachiremba wemazino, tinogona kuchengetedza mazino edu akasimba uye ane hutano muhupenyu hwedu hwese.
