Zvinovaka Muviri muKati Chikafu
Katsi, sezvisikwa zvipenyu zvese, dzinoda kudya kwakakwana kuti dzitsigire kukura kwadzo, hutano hwadzo, uye kugara zvakanaka kwadzo. Kudya kwakakodzera kwakakosha pakuzadzisa zvinodiwa nekatsi uye mashandiro emuviri wayo. Nokudaro, zvakakosha kuti varidzi vemhuka vanzwisise huwandu hwekudya kwekatsi kwavanodyisa. Chinyorwa chino chichatsanangura zvinhu zvakasiyana-siyana zvinovaka muviri zvekufunga nezvazvo pakusarudza chikafu chekatsi uye kukosha kwechinhu chimwe nechimwe mukutsigira hutano hwekatsi.
Protein
Mapuroteni chinhu chakakosha muchikafu chekatsi uye chakakosha pakukura, kukura kwenyama, kuchengetedza tsandanyama, uye mamwe mabasa akasiyana-siyana emuviri. Katsi dzinodya nyama dzinosungirwa, zvichireva kuti dzinovimba nemapuroteni emhuka kuti dzigutse zvinodiwa nemuviri wadzo. Mapuroteni akanaka ekatsi anosanganisira nyama yemombe, huku, hove, nemazai. Katsi dzinoda maamino acids akakosha senge taurine, arginine, uye mannitol, ayo anowanikwa muprotein yemhuka chete.
Taurine iamino acid inokosha kumakatsi. Kushaikwa kweTaurine kunogona kukonzera matambudziko akasiyana-siyana ehutano, akadai sekuora kweretinal, izvo zvinogona kukonzera upofu, uye dilated cardiomyopathy, chirwere chemwoyo chakakomba. Nekuti katsi hadzigone kugadzira taurine nemazvo, dzinofanira kuiwana kubva mukudya kwadzo kwezuva nezuva.
Lemak
Mafuta ndiwo musimboti wesimba mukudya kwekatsi. Mafuta anoitawo basa guru mukunwa mavhitamini anonyunguduka mumafuta uye kupa mafuta acids akakosha. Omega-3 neOmega-6 marudzi maviri emafatty acids akakosha anofanira kunge aripo mukudya kwekatsi. Aya mafuta acids akakosha pakuchengetedza ganda rakanaka uye ganda rakanaka, mashandiro europi, uye masoja emuviri.
Mafuta anowedzerawo kunaka kwechikafu, izvo zvinogona kukurudzira katsi kuda kudya. Zvisinei, mafuta akawandisa anogona kukonzera kufuta, saka huwandu hwakapihwa hunofanira kukodzera simba rinodiwa nekatsi uye nhanho yekushanda kwayo.
Makabhohaidhiretsi
Kunyangwe katsi dzisingade makabhohaidhiretsi akawanda sevanhu kana imbwa, dzichiri kuishandisa senzvimbo yekuwedzera simba. Makabhohaidhiretsi ari muchikafu chekatsi anowanzo bva muzvinhu zvakaita semupunga, chibage, nembatatisi. Zvakakosha kuziva kuti katsi dzine kugona kugaya makabhohaidhiretsi akaomarara, saka zvakanaka kudzivirira chikafu chine makabhohaidhiretsi akawanda.
Serat
Fiber inobatsira pakuchengetedza nzira yekugaya yekatsi ine hutano. Inobatsira kukurudzira kufamba kwedumbu uye inobatsira kudzivirira matambudziko akadai sekuputirwa. Fiber yakawanda inobva muzvikafu zvakaita semiriwo nezviyo. Zvimwe zvekudya zvekatsi zvakagadzirwa zvakananga kudzora huremu kana kugaya zvine hungwaru uye zvine fiber yakawanda.
Vitamin
Mavhitamini akakosha pakushanda zvakanaka kwemuviri uye kugadzirwa kwemuviri mumakatsi. Mamwe mavhitamini akakosha kumakatsi anosanganisira:
– Vhitamini A: Yakakosha pakuona, kukura kwemasero, mashandiro edziviriro yemuviri uye hutano hweganda.
– Vhitamini D: Inodiwa kuti calcium nephosphorus zvinyorwe mumuviri, izvo zvakakosha pahutano hwemapfupa.
- Vhitamini E: Inoshanda seantioxidant inodzivirira masero kubva mukukuvadzwa kwe oxidative.
– Vhitamini K: Yakakosha pakugwamba kweropa.
Katsi dzinodawo mavhitamini eB-complex, anosanganisira thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, uye cobalamin. Mavhitamini eB-complex akakosha pakuita mabasa akasiyana-siyana emuviri, anosanganisira kugadzira simba, kuumbwa kweropa, uye kushanda kwetsinga.
chicherwa
Zvicherwa zvine basa rakakosha mumabasa akasiyana-siyana emuviri. Heano mamwe mamineral akakosha anofanira kuwanikwa mukudya kwekatsi:
– Calcium nePhosphorus: Zvinhu izvi zvakakosha pakuumbwa nekuchengetedzwa kwemapfupa nemazino akasimba. Kuenzana kwakakodzera kwecalcium nephosphorus kunodiwawo pakushanda kwemwoyo, tsandanyama, uye tsinga.
– Magnesium: Inobatsira pakuita mabasa akawanda e enzymes, kushanda kwemhasuru, uye hutano hwemapfupa.
– Potassium: Inobatsira mukushanda kwetsandanyama netsinga, pamwe nekudzora kuenzana kwemvura mumuviri.
– Sodium neChloride: Zvakakosha pakushanda zvakanaka kwe electrolyte, tsinga netsandanyama.
– Zinc: Inobatsira pahutano hweganda, kupora kwemaronda, uye kushanda kwema enzymes.
– Selenium neIodine: Zvinodiwa muhuwandu hudiki hwezvinhu kuti thyroid ishande zvakanaka uye se antioxidants.
mhepo
Mvura chinhu chinovaka muviri chinowanzo furatirwa asi chakakosha kune katsi. Katsi dzemumba dzinowanzo bva kumadzitateguru aigara munzvimbo dzerenje, saka hadzinwi mvura yakakwana. Kupa chikafu chakanyorova kana chemumagaba kunogona kubatsira kuwedzera mvura yadzinonwa. Katsi dzinodyiswa chikafu chakaoma dzinofanira kugara dzichiwana mvura yakachena kudzivirira kupera mvura mumuviri.
Zvimwe zvinowedzerwa
Pakugadzira chikafu chekatsi, vagadziri vanowedzerawo zvimwe zvinhu zvakaita sezvinodzivirira, mavara, uye zvinonaka. Zvinochengetedza zvakaita sevhitamini E (tocopherol) uye vhitamini C (ascorbic acid) zvinoshandiswa kudzivirira kuora uye kuchengetedza nguva yechigadzirwa. Zvakakosha kusarudza chikafu chinoshandisa zvinhu zvechisikigo kana zvisingakuvadzi katsi.
Chikamu uye Kuwanda Kwekupa Chikafu
Kudya kwekatsi kunofanirwa kuenderana nezera radzo, huremu hwadzo, mashandiro adzo, uye hutano hwadzo. Katsi dzinokura dzinoda mapuroteni akawanda, mafuta, mavhitamini, uye zvicherwa kupfuura katsi dzakura. Katsi dzakura dzingada kudya kwakasarudzika kune macalorie mashoma kudzivirira kufuta asi mapuroteni akawanda kuti tsandanyama dzirambe dzakakora.
Mhedziso
Kudya katsi zvine mwero uye zvine zvinovaka muviri zvakakosha kwakakosha pahutano hwavo hwenguva refu. Varidzi vezvipfuyo vanofanira kusarudza chikafu chakakodzera, kunzwisisa mazita, uye kuisa pamberi zvigadzirwa zvine zvinovaka muviri zvese zvinodiwa nekatsi dzavo. Uyezve, kubvunza chiremba wemhuka kuti uwane mazano akakodzera anoenderana nezvinodiwa nekatsi yako kunobatsira zvikuru. Nekunzwisisa huwandu hwezvinovaka muviri zviri muchikafu chekatsi, tinogona kuva nechokwadi chekuti shamwari dzedu dzine mvere dziri kuwana zvinovaka muviri zvavanoda kuti dzirambe dziine hutano uye dzichifara.
