Impamvu Gukurikirana Ibikuramo Nukuri Ubuzima Bwashize

Ikuramo ni iki:
Inkomoko n'amateka yakurikiranaga inyuma, izwi cyane ku izina rya Porutusitani, ni igihingwa cya burundu kivuka mu karere ka Mediterane, ariko ubu gishobora kuboneka ku isi. Ifite amateka maremare yakoreshwa nkisoko y'ibiryo, igihingwa cyimiti, ndetse nkigihingwa cy'umuringa.

Inkomoko no gukwirakwiza:
Urukurikirane rwarahiwe kandi rukoreshwa mumyaka ibihumbi. Inkomoko yacyo irashobora kuva muri Egiputa ya kera, aho yari imeze itemisheje kandi ikoreshwa mubikorwa byubuvuzi.
Byakoreshejwe kandi mu Bugereki na Roma ya kera na Roma, aho yatwitswe ari mbisi kandi ikatetse, kandi ifatwa nk'igihingwa cyagaciro kubera ibintu by'imirire.
Nyuma y'igihe, akurikirana yakwirakwiriye mu tundi turere twisi binyuze mubucuruzi nubushakashatsi. Yabaye kamere muri Aziya, Afurika, na Amerika, aho yafashe amazina atandukanye n'umuco.

IBIKORWA BIKORESHEJWE:
Urukurikirane rwakoreshejwe nkimboga mumitsi itandukanye. Yakoreshejwe mu salade, isupu, isupu, ikaze, ifiriti, no kwitegura.
Uburyohe bwacyo buke hamwe n'indaya rya kunyerera byatumye biyongera ku masahani mu mico myinshi, harimo na Mediterane, mu Buhinde, Igishinwa, n'Umushinwa, na Cusine yo muri Mexico.

Imiti ikoresha:
Urukurikirane rufite amateka akize nkicyatsi kibisi. Inyandiko za kera ziva mu Bugereki, mu Bushinwa, n'Ubuhinde bavuga ibintu bitandukanye bikiza.
Ubusanzwe, byakoreshwaga mu kuvura indwara zitandukanye, harimo n'indwara z'igifu, ibibazo by'ubuhumekero, imiterere y'uruhu, ndetse no muri diuretic.
Ibirimo byinshi muri vitamine, imyunyu ngugu, hamwe na antioxydants yabigize igiti cyagaciro cyo guteza imbere imibereho myiza rusange no gushyigikira sisitemu yumubiri.

Ubwihindurize bwo gukoresha imikoreshereze yakurikiranye no kwimura ibyumba byubuzima

Igihe ibikorwa by'ubuhinzi byagendaga bitera imbere bigana kuri monoculture n'ubucuruzi, abakurikiranyaga batakaje ibyamamare nk'imboga zihinga mu turere twinshi. Ariko, gushimangira inyungu zayo zishobora kubaho byatumye habaho inyungu, amaherezo yongereye impinduka zinzibacyuho.
Gusobanukirwa kwa siyansi no gusesengura imirire:
Mu myaka yashize, ubushakashatsi bwa siyansi bwemereye imirire y'imirire yakurikiranye, kwerekana urwego rwo hejuru rwibintu bifite akamaro.
Urukurikirane rukungahaye cyane cyane muri Omega-3 Ibinure binini, bikenewe mubikorwa byubuzima bwumutima nubwonko. Harimo kandi vitamine A, C, e, hamwe n'amabuye y'agaciro atandukanye nk'indabyo na magnesium.
Kwiyongera kubyumva kumwirondoro wimirire yakurikiranye wagize uruhare runini mugushira nkinyongera zubuzima.

Inganda zuzuza ubuzima:
Nkuko isoko yinyongera yubuzima bwakuze, ababikora n'abaguzi batangiye gushaka ibintu bidasanzwe bifite inyungu zihariye zubuzima.
Agaciro k'imirire hamwe ninyungu zishoboka zubuzima bwakurikiranye hamwe nibikorwa byongereranyo n'abashakashatsi, biganisha ku miterere yabyo.
Uyu munsi, ibikurikira bikurikiranye biraboneka nka capsules, inka, tincture, kandi akenshi zibazwa nkisoko yibice bikungahaye kuri Antioxident, Acide-3 Ibinure.

Abaguzi no kurera:
Gushishikazwa kwiyongera kubuzima Bwuzuye, imiti karemano, nibiryo bikora byagize uruhare mu gukumira kwamamaza nkinyongera yubuzima.
Abaguzi barashaka ubundi buryo bwo kwiyongera kandi bakururwa mu miti gakondo y'ibitangaza hamwe na siyansi.
Inzibacyuho yakurikiranye kuva imboga gakondo mu rwego rw'ubuzima ihuza uyu muguzi asaba ibicuruzwa bisanzwe n'ibihingwa.

Umwanzuro: Inkomoko yakurikiranye irari mu mico ya kera aho yakoraga nk'inkomoko y'intungamubiri n'imiti. Imikoreshereze yacyo yamateka nkibiri mubibabi bitandukanye byerekana uburyo butandukanye nubusobanuro bwumuco. Ubwihindurize bwibikorwa byubuhinzi bugezweho hamwe no kuza mu nganda zuzuza ubuzima byagize uruhare runini mu kuzana gukurikirana umurongo. Uyu munsi, ibikurikira bikurikira bizwi cyane nkinyongera zimbaraga, zitanga inyungu nyinshi zimirire n'ibinyabuzima bishyigikira neza.
Gukurikirana gukuramo byuzuye hamwe nintungamubiri zingenzi zigira uruhare mu izina ryayo nkigiti gifite intungamubiri. Dore imwe murufunguzo rwingenzi ruboneka mugukuramo gukurikirana:

Vitamins:
Vitamine A: Gukurikirana gukuramo ni isoko nziza ya vitamine A, ingenzi mu gukomeza icyerekezo cyiza, gushyigikira imikorere idakingiho, no guteza imbere imikurire ya selile no gutandukana.
Vitamine C: Gukurikirana gukuramo Vitamine C, Antioxydant ikomeye izamura imiterere yumubiri, ishyigikira synthesis ya collage, kandi ifasha kurinda selile zangiritse.
Vitamine E: Gukurikirana bikungahaye kuri Vitamine E, antidioxexdant ifasha kurinda inzaragoli, ishyigikira ubuzima bwuruhu, kandi igira uruhare mubuzima bwumutima.

Omega-3 Ibinure:
Urukurikirane nimwe mu masoko nkeya zirimo Omega-3 Ibinure, byumwihariko alpha-linlelen (Ala). Acide aciriritse azwiho imiterere yabo yo kurwanya umuriro-kuturika kandi nibyingenzi kubuzima bwubwonko, ubuzima bwumutima, no kubaho muri rusange.

Mburani:
PATASIM: Gukurikiranya ni isoko nziza ya potasiyumu, amabuye y'agaciro agira uruhare runini mu kubungabunga imiti ikwiye, agenga umuvuduko wamaraso, agashyigikira ubuzima bwumutima.
Magnesium: Gukuramo Isoko ni isoko nziza ya Magnesium, amabuye y'agaciro ashyigikira ubuzima bufite amagufwa, agenga urugero rw'isukari, SIDA mu mikorere y'imitsi, kandi ateza imbere kuruhuka.
Usibye intungamubiri zingenzi, gukurikirana ibikuramo birimo izindi vitamine, imyunyu ngugu, hamwe na antioxydants zigira uruhare runini muri rusange. Gushyiramo gukurikira gukuramo indyo yuzuye birashobora gutanga inyungu zubuzima no kugashyikiriza intungamubiri.
Ni izihe nyungu z'ubuzima?
Imbaraga Antioxydant:Gukurikirana gukuramo bikungahaye ku Amotigisiyo, harimo vitamine A, C, na E, kimwe na flavonoide na betalaind. Antiyoxdidakene zigira uruhare rukomeye mugukuramo imizigo yubusa no kugabanya imihangayiko mumubiri. Imirasire yubusa ni molekile idahwitse ishobora kwangiza selile kandi ikagira uruhare mu ndwara zidakira nk'indwara z'umutima, kanseri, no kuvumbura indwara za neurogenera.

Inyungu zishobora gukurikiranwa na AntiorExident Antioxident zirimo kugabanya ibyago by'indwara zidakira mu kurinda selile zangiza no gutwikwa. Antioxydants irashobora gufasha gukumira okilesterol ya ldl cholesterol kandi igabanye plaque yicyapa mu nzego, bityo ikagabanya ibyago byo indwara z'umutima. Byongeye kandi, Antioxidakene irashobora kubuza gukura kwa kanseri no kugabanya ibyago byubwoko bumwe na bumwe bwa kanseri.

Umutungo urwanya Injiza:Gukuramo Ibikubiyemo birimo ibice bitandukanye byo kurwanya umuriro-gutwika, harimo na Omega-acide 3 ibinure, flavonoide, na polysacrides. Ibi bipimo byagaragaye ko bifasha kugabanya umuriro mu mubiri, ikintu gihuriye n'indwara zidakira nk'indwara ya rubagimpande, indwara z'umutima, n'ubutaka bumwe na bumwe bwa kanseri.

Mu kugabanya induru zidakira, gukurikirana ibikurikiranye birashobora gufasha kunoza ubuzima buhuriweho, kugabanya ibimenyetso bya rubagimpande, kandi bigabanye ibyago byinshi bifitanye isano no gutwikwa. Byongeye kandi, kugabanya ibisasu bishobora kugira inyungu za sisitemu, nko kuzamura ubuzima bwamajinya, gushyigikira sisitemu yumubiri, no guteza imbere ubuzima rusange.

Ubuzima bw'umutima:Ubushakashatsi bwatanze ko gukuramo gukurikirana bishobora kugira ingaruka nziza kubuzima bwumubiri. Yabonetse gufasha urwego rwo hasi rwa cholesterol, cyane cyane LDL Cholesterol, uzwi kandi nka cholesterol ya "mbi". Urwego rwo hejuru rwa LDL Cholesterol nimpamvu yo kwandura indwara z'umutima, kandi kugabanya umutima wa LDL Cholesterol, ibisohoka bikurikiranye birashobora gutanga umusanzu mubuzima bwiza bwumutima.

Byongeye kandi, Achide ya Omega-3 iboneka mu gukuramo ibikurikira, cyane cyane Alpha-Limolen (acide (Ala), yahujwe n'ubuzima bw'imitsi. Acide 3 ibinure birashobora gufasha kugabanya umuvuduko wamaraso, kugabanya gutwika imiyoboro myiza, guteza imbere imikorere myiza yamaraso nziza, kandi yongeza imikorere yumutima muri rusange.

Ubuzima Bwubwonko nubuzima bwubwenge:Ubushakashatsi bwerekana ko gukuramo gukurikirana bishobora kuba bifite ingaruka nziza ku buzima bw'ubwonko n'imikorere y'ubwumvikane. Antioxydidents mugukurikira Ubufasha bwonda ingirabuzimafatizo zo mu bwonko zangiritse ku byangiritse ku mihangayiko no gutwikwa, bifitanye isano n'indwara za NeuroEgenerati nka Alzheimer na Parkinsson.

Byongeye kandi, Acide ya Omega-3 ibinure mugukurikirana ibikurikirane bigira uruhare runini mu mikorere yubwonko niterambere. Ni ngombwa mu kubungabunga akagari keza ko mu bwonko, gushyikirana itumanaho hagati ya selile b'ubwonko, no gutanga umusanzu mu mirimo yo kumenya muri rusange no kubaho neza mu mutwe.

Ubuzima bwuruhu:Ibikurikira byakurikiranye ibintu byinshi bya vitamine A na C bituma bigirira akamaro ubuzima bwuruhu. Vitamine A iteza imbere uruhu rwa selile, ifasha gukomeza guhunga uruhu, kandi igafasha gukira ibikomere. Irashobora kandi kugabanya isura yimitsi n'imirongo myiza. Vitamine C ni ngombwa kuri synthesis ya colagen, proteine ​​itanga uruhu n'imiterere yacyo. Ifite kandi imiterere ya antioxident irinda selile zuruhu zangiritse kubera imiti yubusa.

Mugutezimbere uruhu, kugabanya ibimenyetso byo gusaza, no kurwanya imiterere yuruhu nka acne na eczema, gukuramo ibikurikira bigira uruhare mu ruhu rwiza kandi rufite imbaraga.

Ubufasha bwa sisitemu yubudahangarwa:Ibikurikira bya Ancoxeide nintungamubiri birashobora gufasha gushyigikira no kuzamura umubiri. Antioxiday ifasha kurinda ingirabuzimafatizo zangiritse ku byangiritse na radical yubusa, ishobora guca intege intege nke. Kugabanya imihangayiko okiside, gukuramo ibikurikira birashobora kugira uruhare muri sisitemu yumubiri ukomeye.

Byongeye kandi, gukuramo gukurikirana bitanga vitamine byingenzi hamwe nubutagirira ingenzi mubikorwa bidafite ishingiro. Intungamubiri zifasha gushyigikira umusaruro wingirabuzimafatizo, zongera ibikorwa byabo, kandi utezimbere ubuzima bwubusa. Sisitemu yubudahangarwa idahwitse irashobora kugabanya ibyago byo kwandura no gushyigikira ubuzima bwiza n'imibereho myiza.

Muri make, gukuramo gukurikirana bitanga inyungu zitandukanye kubera imbaraga zayo za Antioxident, imitungo irwanya umutima, inkunga yubuzima bwubwonko no kumenya ubuzima bwuruhu, hamwe nubufasha bwuruhu, hamwe na sisitemu yubudahangarwa. Ongeraho gukurikiranya imirire yawe cyangwa kuyikoresha nk'inyongera birashobora gufasha guteza imbere ubuzima bwiza no kugabanya ibyago by'indwara zidakira.

 

Nigute washyiramo gukurikirana ibikurikira muri gahunda zawe?
Ifishi yongereranyo:
Gukurikirana gukuramo biraboneka muburyo butandukanye, harimo na capsules, tincture, hamwe nifu. Dore gusenyuka kwa buri fomu:

Capsules: Capsules nuburyo bworoshye bwo gufata gukurikirana gusohora nkinyongera. Mubisanzwe baza mubijyanye no gukora ibipimo bisanzwe, byororoka gukurikirana ibyo wafashe. Kurikiza amabwiriza ya dosage yatanzwe kuri label y'ibicuruzwa cyangwa ugisha inama inzobere mu buvuzi ku buyobozi bwihariye.

Tinctures: Tinctures ni ikubiyemo amazi yakozwe mugukurikirana inzoreka cyangwa vinegere. Mubisanzwe bifatwa wongeyeho ibitonyanga bike kumazi cyangwa ibinyobwa. Dosage irashobora gutandukana, ni ngombwa rero gukurikiza amabwiriza yatanzwe nuwabikoze cyangwa gushaka ubuyobozi butangwa numwuga wubuzima.

Prowters: Gukurikirana gukuramo inkereka birashobora kuvangwa mumazi, umutobe, cyangwa uburyo bwiza. Batanga guhinduka mubijyanye na dosage kandi birashobora guhinduka kugirango bahuze ibyo ukeneye. Kurikiza ubunini bwasabwe kuri label yibicuruzwa cyangwa kugisha inama inzobere mu buvuzi ku buyobozi bwihariye.

Mugihe ushizemo gukurikirana gukuramo mubikorwa byawe, ni ngombwa gutangirana na dosiye isabwa hanyuma uhindure niba bikenewe. Niba uri ku miti iyo ari yo yose cyangwa ufite ubuzima bwubuzima, burigihe nibyiza kugisha inama umwuga wubuzima mbere yo gutangira inyongera nshya.

Gukoresha ikiguzi: gushiramo gukurikira gukurikira cyangwa gukama mumafunguro yawe ya buri munsi birashobora kuba inzira nziza yo kwishimira inyungu zayo. Hano hari inama zo gukoresha gukurikirana ibisahani bitandukanye:

Salade: Amababi mashya yakurikiranye arashobora kongerwaho salade, atanga flavor yoroheje hamwe nibikorwa byiza. Huza gukurikirana amababi hamwe nibindi bigereki, nka salinace cyangwa epinari, hanyuma wongere salade ukunda salade, nk'inyanya, imyumbati, cyangwa avoka. Kunyunyuza hamwe na vinaigrette cyangwa kunyeganyeza indimu kugirango wongereho uburyohe.

Stir-Birts: ongeraho gukurikirana kugirango ubyuke-ifiriti yinyongera intungamubiri kandi ifite imbaraga. Tangira utanga igitero cyimboga na poroteyine mumavuta make. Kugeza kumpera yo guteka, ongeraho amababi mashya hanyuma ukangurize iminota mike kugeza igihe ugenda. Igihe hamwe nibirungo ukunda kandi utanga kandi ukorere.

Inzogera: Ongeraho intoki zakurikiranye amababi mashya kuri resept ukunda. Uburyo bwiza bwo gukurikirana buvange neza hamwe nimbuto zimbuto kandi bongeraho imirire. Huza gukurikirana imbuto nk'imbuto, imyembe, cyangwa ibitoki, hamwe n'amazi nk'amata ya almond cyangwa amazi ya coconut. Kuvanga kugeza byoroshye no kwishimira.

Dore resept yoroshye kandi ifite intungamubiri kugirango yerekane uburyo bukurikiranya: gukurikirana salade ya quinoa
Ibikoresho:
Igikombe 1 cyatetse Quinoa
Igikombe 1 gishya
Igikombe 1 Cherry Inyanya, Karved
1 imyumbati, gushushanya
1/4 igikombe igitunguru gitukura, gukata
Ibiyiko 2 bidasanzwe-isuku yamavuta ya elayo
Umutobe 1 Umutobe windimu
Umunyu na Pepper kugirango uryoheshe

Amabwiriza:
Mu gikombe kinini, guhuza Quinoya yatetse, amababi yakurikiranye, inyanya Cherry, imyumbati, nigitunguru gitukura.

Mu gikombe gito, whisk hamwe amavuta ya elayo, umutobe w'indimu, umunyu, na pepper.

Suka kwambara hejuru ya salade hanyuma utere witonze kugirango uhuze.

Emerera uburyohe kuri meld muminota mike, noneho ukorere kandi wishimire.

Mugushiraho gukurikiranira mubikorwa byawe ukoresheje inyongera cyangwa gukoresha neza, urashobora gusarura inyungu zayo zimirire no kongeramo ibintu biryoshye kandi bifite intungamubiri.

 

Ingamba n'ibitekerezo byakurikiranye:
Ingaruka zishobora kuba:
Gukurikirana gukuramo muri rusange bifatwa nkumutekano kubikoresha, ariko ni ngombwa kumenya ingaruka zishobora kuba zijyanye no gukoresha:

Allergie:
Abantu bamwe barashobora kuba allergie bakurikiranye cyangwa bakuramo. Ibisubizo bya Allergic birashobora kugaragara nkibihuru byuruhu, kurira, kubyimba, cyangwa na anaphylaxis, reaction ikabije. Niba ufite allergie izwi kurikurikirana cyangwa ibimera bifitanye isano, ni ngombwa kugirango wirinde gukurikirana cyangwa kugisha inama inzobere mu buzima mbere yo kuyikoresha.

Ibibazo bya Gastrointestinal:
Gukurikirana gukuramo birimo Mucillage, ikintu gifatika gishobora gukora nkigicucu kandi gishobora gutuma bidashoboka cyane, harimo impiswi cyangwa igifu, iyo kizinze muburyo burenze. Niba uhuye nibibazo bisanzwe nyuma yo gufata ibikuramo gukurikirana, ni byiza kugabanya igituba cyangwa guhagarika gukoresha no kubaza umwuga wubuzima.

Imikoranire y'ibiyobyabwenge:
Gukuramo Ibikubiyemo bifite ubushobozi bwo gukorana n'imiti imwe n'imwe, nko mu maraso cyangwa anticogulants, bitewe n'ubushobozi bwayo antiplalet. Niba urimo gufata imiti, ni ngombwa kuganira numwuga wubuzima mbere yo kongera gukurikirana gukuramo gahunda zawe kugirango wirinde imikoranire.

Buri gihe birasabwa kugisha inama inzobere mu buvuzi, nka muganga cyangwa umuganga wa dietiti wanditse, mbere yo gutangira ibyorezo bishya. Barashobora gusuzuma imiterere yubuzima bwawe bwite, imiti iriho, hamwe na allergie, no gutanga inama zihariye niba ibikurikira bikurikira bikwiranye nawe.

Ubwiza no Gutesha agaciro:
Mugihe ugura gukuramo gukurikirana, ni ngombwa guhitamo ibirango bizwi nibicuruzwa kugirango umenye ubuziranenge, umutekano, hamwe nibikorwa. Dore impamvu zimwe zituma ikibazo cyiza kandi gisharira:

Ikizamini cya gatatu:
Ibirango bizwi bikunze gupima ikizamini cya gatatu kugirango urebe ubuziranenge, imbaraga, n'umutekano wibicuruzwa byabo. Shakisha ibicuruzwa byageragejwe na laboratoire yigenga, kuko ibi byemeza ko ibintu byavuzwe haruguru nibisabwa byabo.

Imyitozo myiza yo gukora (GMP):
Ibicuruzwa byemejwe na GMP Guhitamo ibicuruzwa byakozwe mu bigo byemewe bya GMP-BMP bitanga ibyiringiro bijyanye ubuziranenge bwabo n'umusaruro.

Umucyo wa mucyo:
Hitamo ibicuruzwa byerekana neza ibiyigize byose hamwe nibice byabo kuri label. Ibi biragufasha gufata ibyemezo byuzuye kandi ugenzure kubisanzwe cyangwa inyongeramuzi udashaka.

Organic Shotcic Courcing:
Gukuramo kama kama biva mu bimera bihingwa nta gukoresha imiti yica udukoko, ibyatsi, cyangwa ifumbire. Guhitamo ibicuruzwa kama gagabanya imiti yangiza kandi ishyigikira imikorere yubuhinzi burambye.

Ububiko burambye:
Tekereza ibirango bishyira imbere ibikorwa birambye humura ibikorwa byo gukurikirana. Ibi birimo guhugeranya mumirima ukoresha uburyo bushinzwe gutsimbataza cyangwa gukora gusarura mu buryo bwo guhinga mu buryo burengera imikoreshereze y'igihe kirekire by'abaturage bakurikirana bo mu gasozi ndetse n'aho basanzwe.

Muguhitamo ibirango bizwi bigashyira imbere ubuziranenge, gukorera mu mucyo, ibikorwa kama, no kuramba, urashobora kwiringira gukuramo gukurikirana ukagurwa no kurya.

 

Umwanzuro:
Gukuramo gukuramo byihuse kumenyekana nkinyongera zubuzima bukomeye kubera inyungu nyinshi zishoboka. Kuva ku gaciro ka mirire mu mahanga yayo antioxidant kandi irwanya imitungo, biragaragara ko iyi chib irimo gukora imiraba mu buzima n'ubuzima bwiza. Nkinyongera, ni ngombwa kugisha inama inzoka zubuzima kandi usuzume uko ubuzima bwubuzima mbere yo kwinjizamo gukuramo muburyo bwawe. Mugukora ibyo, urashobora kwibonera imbonankubone iyi myumvire yubuzima iheruka irashobora kugira kuri rusange.