Human ọgụ na ihe kwesịrị ekwesị oriri na-edozi

N'oge oyi, dịghịzi usoro karịsịa mkpa anya. nkwa nke ike - nri nri.

1. edozi. Ma na e nwere nri na menu nke protein na-adabere na mmepe nke-alụso ọrịa ọgụ ke idem. Ọ bụ ihe na antibody na-aghọta bacteria, nje, ụfọdụ toxins, abụkwara nke ọzọ si malite ma bibie ha. Iji synthesize a zuru immunoglobulins, ga-adị ugbu a na ihe oriri na-edozi nwere amino asịd leucine, tryptophan, isoleucine, valine, threonine, methionine, lysine, phenylalanine. Ya mere, mmadụ ọgụ-anọgide n'oge kwesịrị ekwesị larịị, na ihe oriri na-atụ aro na-etolite na kwa ụbọchị oriri nke 100 g protein.

Anụ, azụ, ọkụkọ, akwa, obi cheese na cheese kwesịrị kpọrọ dị ka isi iyi nke anụmanụ protein. Legumes, cereal ọka na ngwaahịa, mushrooms na-ọma nke akwukwo nri na-edozi.

2. Abubara. Specific mkpụrụ ndụ nke dịghịzi usoro lymphocytes na macrophages nwere na-echebe shei. Ha na-ekewet nke lipids, nke na-agụnye cholesterol. Ọ bụ ya mere i nwere ike iji obere abubara vegan nri n'oge oyi. Nke a bụ kpọmkwem ụzọ na-agwụ ike nke ha ike. Human ọgụ na-adabere na ike nke mgbidi lymphocytes na macrophages eripịarịta pathogenic ocho mkpụrụ ndụ. Nutritionists ike dụrụ na-agụnye na efere 10 grams nke abụba sitere n'anụmanụ, na 20 grams nke abụba nke osisi, ọbụna ndị inyom bụ ndị na-agbasochi ọnụ ọgụgụ.

A iche iche na isiokwu nke abụba. Immunomodulatory uru idu ke abụba ọdịnaya nke arachidonic acid. Site na nke a polyunsaturated acid nyefe na-adabere dịghịzi omume. The ojiji nke abụba ke kacha quantities kenyere norms Dietetics, bụ ụzọ dị irè na -eweli ọgụ ụmụ mmadụ.

3. carbohydrates. Intercellular ọmụmụ, Lymph, mmamịrị, ọbara, secretion glands - n'ebe nile e nwere carbohydrates. Arọ eriri apụta ihe ozuzu gburugburu ebe obibi uru nsia microflora. Ndu oke mmiri ebuga ndị ogbugbo nke dịghịzi omume. Carbohydrates bụ ya mere dịkwa oké mkpa nri dị mkpa maka kwesịrị ịrụ ọrụ nke dịghịzi usoro.

Ọ bụrụ na iwesa kwa ụbọchị iji 300 g nke anụmanụ na ngwaahịa - na isi mmalite nke protein, 100 g nke ọka na 350 g nke yist mgwakota agwa ngwaahịa, ndị chọrọ ego nke carbohydrates mesịa ndị a otu ngwaahịa. n'ihu na-agbakwụnye na menu carbohydrate oriri na-adịghị, ma ọ bụrụ na ọ na-abịa nri na 2000 kcal.

4. Olee otú dịkwuo ọgụ nke ahụ ahụ na-enyemaka nke akwụkwọ nri na mkpụrụ osisi. Dịghịzi usoro ejikari akwado site na vitamin na Chọpụta ọcha. A kwesịrị isi nri nke ndị mmadụ na-arụ ọrụ ahụ na-atụ aro kalori odika 6000 kcal, e nwere ọtụtụ vitamin. Ọzọ jikoro maka ha replenishment a chọrọ. Na inyom ike nhọrọ na nri a na-iji na-egbochi calories ga-ẹkenam ke akpa itie, na C eke na isi mmalite nke vitamin, karịsịa n'oge oyi.

mmadụ ọgụ na aka ike winters, nna nna anyị hà ka ha na a elu larịị na-enyemaka nke sauerkraut na mịrị amị bilie n'úkwù. Taa, a na-ewu ewu iyi nke ascorbic acid ọtụtụ onye na-ewere citrus mkpụrụ osisi, dị ka nke ọma dị ka yabasị, kiwi, raspberries, mmanụ aṅụ.

Vitamin A na E-gụnyere ke abụba-soluble otu. Ya mere, na mkpụrụ osisi na akwụkwọ nri, na ha nwere ga-eji ọnụ na ihe oriri na mmanụ ma ọ bụ gbara ụka ude, iji melite digestibility nke ahu. Akwụkwọ nri na mkpụrụ osisi nke ọbara ọbara, oroma odo agba uwa were akpa itie ke ọdịnaya nke carotene. Mmanu mmanu azu, ọka, imeju, akwukwo nri mmanụ na-suppliers nke vitamin E.

Olee otú ngwa ngwa bulie dịghịzi usoro na enyemaka nke bioflavonoids. Vitamin P - a dị ike antioxidant na-akpali dịghịzi usoro. Group P vitamin agbasaghị inwe na mkpụrụ osisi, ntụpọ na violet shades, gụnyere mmanya. Iji ebuli ọgụ dị mkpa iji banye nri nke blueberries, currants, mkpụrụ vaịn, ọchịchịrị iche, efere si ha.