Izvo zvinofanirwa kutaurwa zvakajeka, chikafu chakanangana neicho chiyero che masero eropa machena. Naizvozvo, zvinokurudzirwa kutora chikafu chinofarira kugadzirwa kwavo uye kusimudzira.
Masero machena eropa akaumbwa nemapuroteni, uye unofanirwa kudya nyama tsvuku uye chena, hove, mazai nemiriwo. Kuti uwedzere mwero wemasero machena eropa, hapana sarudzo, unofanirwa kudya mapuroteni.
Iyo yakakodzera lipids
Mamwe mafuta, anonzi akazara, anowedzera njodzi yekuva nehutano hwemwoyo. Zvisinei, mafuta unsaturated, senge mafuta omuorivhi, chibage kana sesame, zvinopa mafuta anoenderana nekuvandudzwa kwemasero machena eropa.
Akakodzera makabhohaidhiretsi
ari makabhohaidhiretsi Ivo vanofambisa simba rinodiwa kumuviri kuti ubudise masero eropa machena. Isu tinowanzovadaidza kuti shuga, ndiko kuti, vane basa rine simba. Mukuita, ivo vanofanirwa kupa pakati pe50 uye 60% yeiyo zvinodiwa nesimba. Zviri nyore kudya chingwa, zviyo, pasita uye mupunga, uchiziva kuti michero, miriwo uye machubhu anopawo makabhohaidhiretsi, asi ari mashoma macalorie.
Natural mishonga yekuwedzera machena masero eropa
Pamusoro pezvikafu zvataurwa, zvinokurudzirwa kusanganisa gariki, maarumondi, crab, green tea, aloe mune hurumende zvinovaka muviri. Iyi mishonga yemasikirwo yakagara ichizivikanwa nekuda kwavo kwekurapa.
Mavhitaminzi ekuwedzera machena maseru eropa
Vitamin A inobatsira kugadzirwa kwe lymphocyte uye masoja ekudzivirira chirwere. Kushayikwa kwevhitamini A kunotungamira kune yakaderera immune mhinduro kurwisa hutachiona uye hutachiona. Zvinokurudzirwa kunwisa ma micrograms mazana matanhatu pazuva muvakadzi, uye mazana masere kuvarume.
Iyo antioxidant mhedzisiro yevhitamini C
Nezvainoita antioxidants, vhitamini C inovandudza mashandiro emasero machena eropa uye inobatanidzwa zvakananga mukugadzirwa kwemamorekuru anobatsira kurwisa utachiona. Inogona kuwanikwa yakawanda muparsley, mbishi mhiripiri, ndimu peel, kiwi uye maranjisi.
Vitamini D kuwedzera iyo lymphocyte chiyero
La vitamini D inofarira kuvandudzwa kwema lymphocyte. Ganda rinogadzira vitamini D pasi pechiito che UV rays. Inowanikwawo mukodhi yemafuta echiropa, kusvuta herring, sardines, salmon. Izvi zvekudya zvinofanirwa kudyiwa kuwedzera zvakanyanya mwero wemasero machena eropa.
Vhitamini E
Ndicho antioxidant nezvakanaka zvakawanda, zviripo munzungu, maorivhi nemiriwo Chikafu chakapfuma muvhitamini E ndiwo mafuta emiriwo, miriwo yakasvibira mashizha, michero kuoma, zai remazai, michero, zvichingodaro.