Kukosha Kwekudya Kunovaka Muviri Kuhutano Hwemazino
Hutano hwemazino hunowanzobatanidzwa nekukwesha mazino, kukwesha mazino, uye kuongororwa mazino nguva dzose. Zvisinei, pane chimwe chinhu chakakosha chakafanana: kudya kunovaka muviri. Zvatinodya zuva nezuva zvinokanganisa zvakananga simba remazino edu (chikamu chekunze chemazino edu), hutano hwemazino, kugadzirwa kwemate, uye kugona kwemuviri wedu kurwisa mabhakitiriya anokonzera kuora kwezino uye gingivitis. Nekudya kwakakodzera, hatingodziviriri maburi chete asiwo tinochengetedza simba rematishu anotsigira mazino edu uye tinodzivirira matambudziko emuromo kwenguva refu.
Hukama Huripo Pakati Pezvinovaka Muviri Nehutano Hwemuromo
Muromo ndiwo "nzvimbo yekupinda" muchikafu, saka nyama dziri mukati mawo dzinonzwa zvakanyanya kunaka kwekudya kunovaka muviri. Kudya kwakanaka kunobatsira muviri kuvaka nekugadzirisa nyama, kusanganisira matadza neshaya. Kusiyana neizvi, kusakwana kwekudya kunogona kukonzera kubuda ropa kwenyama yemazino, maronda emuromo anodzokororwa, kufema kunhuwa, kuwedzera kwekutapukirwa kwenyama yemazino, uye kuwedzera kwehutachiona. Uyezve, kudya shuga yakawanda nemakabhohaidhiretsi zviri nyore kunowedzera simba remabhakitiriya ari muplaque, zvichigadzira maacid anokuvadza enamel uye anotungamira kumaburi.
Basa reMate uye Kudya Zvinovaka Muviri
Mate inodzivirira mazino echisikigo. Basa rayo nderekudzima maacid, kubatsira kubvisa tsvina yechikafu, uye kutakura zvicherwa zvinogona kugadzirisa enamel kuburikidza nekudzokorora mineralization. Kudya kunovaka muviri uye kunyorovesa mvura kunokanganisa kugadzirwa kwemate. Kana muviri ukashaya mvura mumuviri kana kugara uchinwa caffeine nezvinwiwa zvinodhaka (izvo zvinowanzoomesa muromo), kugadzirwa kwemate kunoderera. Muromo wakaoma unowedzera njodzi yekuora kwezino nehutachiona nekuti mabhakitiriya anokura zviri nyore pasina "mushonga" uyu wechisikigo.
Zvinovaka Muviri Zvakakosha Zvinochengetedza Mazino Nemazino
1. Calcium: Nheyo yeMazino Akasimba neMapfupa
Calcium inozivikanwa sechicherwa chikuru chinoumba mapfupa nemazino. Kunyange hazvo mazino asinga "rarame" semapfupa, mativi awo anotsigira—kunyanya pfupa reshaya—anoda calcium kuti arambe akasimba. Kushaikwa kwecalcium kunogona kunetesa mapfupa anotsigira, zvichiita kuti mazino ave nyore kusunungura kana matambudziko mukukwegura.
Manyuko ecalcium: mukaka, yogati, chizi, anchovies, sardines, tofu, tempeh, miriwo yegirini (yakadai sekare nebroccoli), uye zvigadzirwa zvakasimbisirwa.
2. Vhitamini D: Inobatsira Kunyudzwa kweCalcium
Vhitamini D inobatsira muviri kuti utore calcium zvakakwana. Pasina vhitamini D yakakwana, kunyangwe kudya calcium yakawanda hakuzobatsiri zvakanyanya. Vhitamini D inobatsirawo mukudzivirira muviri, ichibatsira muviri kurwisa kuzvimba uye hutachiona hwemazino.
Manyuko evhitamini D: kuratidzwa nezuva remangwanani, hove dzine mafuta (salmon, mackerel), zai, uye mukaka wakasimbiswa.
3. Phosphorus: Calcium's Companion muEnamel Structure
Phosphorus inoshanda pamwe chete necalcium kugadzira chicherwa chikuru chinoumba enamel, hydroxyapatite. Kuenzana kwecalcium nephosphorus kwakakosha pakuchengetedza simba uye huremu hwemazino.
Manyuko ephosphorus: nyama, huku, hove, mazai, nzungu, nembeu.
4. Vhitamini C: Chinhu Chinokosha Pahutano hweMazino
Vhitamini C inokosha pakuumbwa kwecollagen, puroteni inoita kuti matadza arambe akasimba uye achinamira. Kushaikwa kwevhitamini C kunogona kukonzera kuti matadza abude ropa zviri nyore, azvimbe, uye ave nyore kutapukirwa nehutachiona. Muzviitiko zvakakomba, kushomeka kwevhitamini C kunogona kukonzera matambudziko akakomba munyama dzemuromo.
Manyuko evhitamini C: maranjisi, magwava, kiwi, mastrawberry, papaya, mhiripiri, madomasi, uye broccoli.
5. Vhitamini A: Inochengetedza ganda remudumbu
Vhitamini A inotsigira hutano hwemucosa wemuromo, ichibatsira kugadzirwa kwemate uye ichisimbisa kusimba kwemuviri pakugumbuka. Mucosa ine hutano inoita kuti muromo urambe uchidzivirira maronda, maronda emaronda, uye hutachiona.
Manyuko evhitamini A: makarotsi, mbatatisi, manhanga, sipinachi, chiropa nemazai (muchimiro che retinol), pamwe chete nemiriwo nemichero yegirini-orenji (beta-carotene).
6. Vhitamini K: Inobatsira Kuvhara Ropa uye Hutano hweMapfupa
Vhitamini K inobatsira pakugwamba kweropa uye kushanduka kwemapfupa. Kuti pave nehutano hwakanaka, vhitamini K inobatsira kuderedza njodzi yekubuda ropa kwenguva refu uye inotsigira kupora kwenyama.
Manyuko evhitamini K: sipinachi, kale, broccoli, kabichi, nemimwe miriwo yakasvibira.
7. Magnesium neZinc: Kupora uye Kudzivirira Kurwara
Magnesium inotsigira kuumbwa kwemapfupa uye inobatsira mashandiro ema enzyme akasiyana-siyana mumuviri. Panguva imwecheteyo, zinc inozivikanwa nekubatsira kuporesa maronda uye kutsigira masoja emuviri, izvo zvakakosha pakudzora kukura kwemabhakitiriya mumuromo uye kukurumidza kupora kubva ku gingivitis kana maronda egomarara.
Manyuko emagnesium: nzungu, mbeu, zviyo zvese, miriwo yakasvibira.
Manyuko e zinc: nyama, hove, nzungu, mazai, nembeu dzemanhanga.
Zvekudya Zvinotsigira Hutano hweMazino
Kunze kwekutarisa pamavhitamini nemaminerari, kune mapoka ezvekudya anowanzo "chengetedza mazino":
1. Zvigadzirwa zvemukaka (zvisina shuga yakawandisa): zvine calcium, phosphorus, uye mapuroteni anobatsira kudzorera enamel.
2. Muriwo nemichero zvinonaka (maapuro, makarotsi, celery): zvinokurudzira kugadzirwa kwemate uye zvinobatsira kuchenesa mazino nemaoko.
3. Nzungu nembeu: manyuko emaminerari nemafuta ane hutano anotsigira hutano hwemiviri.
4. Hove dzine mafuta: dzine vhitamini D yakawanda uye omega-3 iyo inogona kubatsira kuderedza kuzvimba.
5. Mvura: inochengetedza mvura mumuviri, inobatsira kuchenesa muromo, uye inotsigira kugadzirwa kwemate.
Zvokudya Netsika Dzinokuvadza Mazino
Mamwe maitiro ekushandisa anogona kukurumidzisa kuora kwezino, kunyanya kana zvichikonzerwa nekusachena kwemuromo:
1. Shuga nezvikafu zvinotapira: masiwiti, makeke, zvinwiwa zvinotapira, uye boba zvinogona kuwedzera kugadzirwa kweasidhi nemabhakitiriya.
2. Makabhohaidhiretsi asinganetsi: akadai semabhisikiti, chingwa chichena, kana machipisi; zvinonamira nyore nyore pamazino uye zvinova chikafu chebhakitiriya.
3. Zvinwiwa zvine acidic: soda, zvinwiwa zvinopa simba, uye mamwe majusi akaputirwa anogona kuparadza enamel (kukurwa).
4. Kudya zvekudya zvakawanda: hazvisi zvekungodya chete, asiwo kuti kangani. Kudya zvekudya kakawanda kunoita kuti mazino ako anzwe acid yakawanda.
5. Kusvuta nedoro: zvinokanganisa hutano hwemazino, zvinokonzera muromo wakaoma, uye zvinowedzera njodzi yechirwere chemazino.
Mazano Anoshanda Ekuchengetedza Kudya Kunovaka Muviri Kuti Mazino Ave Nehutano
Kuti unyatsonzwa mabhenefiti ehutano hwemazino ako, unogona kushandisa matanho ari nyore anotevera:
– Idya chikafu chakazara uye chakakwana: musanganiswa wemapuroteni, miriwo, michero, nemakabhohaidhiretsi akaomarara.
– Deredza shuga yakawedzerwa, kunyanya muzvinwiwa. Kana uchida chimwe chinhu chinotapira, chidye panguva yekudya pane kugara uchidya zvekudya zvishoma nezvishoma.
– Pedzisa kudya kwako nemvura: inobatsira kusuka zvasara zvekudya uye inogadzirisa mamiriro emuromo.
– Idya zvekudya zvinonaka zvisingakuvadzi mazino: zvakaita sechizi, yogati isina shuga, nzungu, kana michero mitsva (kwete michero yakaomeswa inotapira).
– Tarisai zvirwere zvakasiyana-siyana: vana, vakadzi vane pamuviri, uye vakwegura vanoda kutarisirwa zvakanyanya nekuti zvavanoda pakudya uye njodzi yekuora mazino zvinogona kusiyana.
– Ramba uchichengeta hutano hwako hwepakutanga: kudya kunovaka muviri hakutsivi kukwesha mazino kaviri pazuva uchishandisa fluoride toothpaste, flossing, uye kugara uchiongororwa nachiremba wemazino.
Mhedziso
Kudya kunovaka muviri chinhu chakakosha pakuchengetedza mazino ane hutano. Calcium, vhitamini D, phosphorus, vhitamini C, vhitamini A, vhitamini K, magnesium, uye zinc zvinoita basa guru mukusimbisa enamel, kuchengetedza mazino ane hutano, uye kubatsira muviri kurwisa hutachiona. Kusiyana neizvi, kunwa shuga yakawandisa, zvinwiwa zvine acidic, uye kudya zvekudya zvinonaka nguva dzose zvinogona kukurumidzisa kuora kwezino. Nekudya kwakaringana uye tsika dzakanaka dzehutsanana, mazino anogona kuramba akasimba uye ane hutano kusvika pakukwegura. Pakupedzisira, kunyemwerera kwakanaka hakusi kungokonzerwa nekukwesha mazino ako chete, asiwo sarudzo dzechikafu dzaunoita zuva nezuva.
