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איך לאכול מספיק מהוויטמינים הקריטיים האלה (רשימת מזונות)?

וויטמינים – עד כמה אנחנו זקוקים לכם?
מוכנה לרשימת וויטמינים שהגוף שלך מתחנן לקבל אותם? על בסיס יומיומי? וברגע שאת מכניסה את הערכים התזונתיים האלה הוא מתגמל אותך. ביותר אנרגיה. מטבוליזם תקין. שינה טובה יותר. התאוששות ועוד!

בואי נגש לעניינים:

ויטמין C : 

רבים תפקידיו של ויטמין C -בין היתר הוא גורם לחיזוק המערכת החיסונית,להחלמה לאחר ניתוחים וריפוי הפצעים, כמו כן הוא גם חיוני עבור ריקמות החיבור. ויטמין C חשוב בבנית העצם ותורם לחילוף החומרים, מחקרים מצאו שויטמין C הוא נוגד דלקות. ההמלצות לנטילת כמות של ויטמין C הם:
לנשים מגיל 13 ומעלה 45 מג'
לנשים מגיל 20 ומעלה 75 מג'
לגברים מגיל 13 ומעלה 75 מג'
לגברים מגיל 20 ומעלה 90 מג'
במידה והרופא אמר לך שקיים אצלך חוסר בוויטמין C , זה יכול להיות משתי סיבות עיקריות :
1)עישון (פאסיבי או אקטיבי)
2 חוסר צריכה של ירקות ופירות

לכן, אם הרופא מציין שחסר וויטמין C מאחת משתי הסיבות הללו,עדיף לצרוך את הוויטמין ממקורות טבעיים (וזולים יותר!), ולא לקפוץ ישר לתוספי תזונה.במידה של חוסר בוויטמין הוא קיים במאכלים הבאים:

תפוז, קיווי, תפוח אדמה, אבטיח וחסה(כמובן שיש עוד מאכלים).  באכילה של תפוז אנחנו נגיע כמעט למנה המומלצת של וויטמין C,שכן בתפוז יש כ60 מג'.
סידן :
סידן הכרחי לתקינות ובריאות הגוף. ללא הסידן העצמות שלנו פשוט יתפרקו,99% מהעצמות שלנו הם סידן. המנה  המומלצת היא כ1000 מג' ליום (למתבגרים כ1300 מג'), במנת חלב אחת יש כ300 מג' סידן לערך,מה שאומר שבמידה ויש חוסר בסידן,3 מנות חלב ביום יסדרו זאת.
את צריכת הסידן עדיף לחלק לבוקר וערב(או למשך כל היום)ולא לצרוך את כל הכמות בבת אחת ,שיש כמה וכמה מחקרים שמראים שישנה הדלדלות בספיגת הסידן כאשר הוא מגיע בבת אחת, ולא בהדרגה. יש מצבים כגון בריחת סידן, שכן במצב כזה חשוב מאוד להיוועץ ברופא ולא להגביר את כמות הסידן.
וויטמין D :
עם וויטמין זה יש לנו לא מעט בעיות ואני מיד אסביר למה,הדעה הרווחת היא שאין לנו שום קושי בהשגת וויטמין היא מכיוון שהשמש מספקת לנו מספיק וויטמין D ,וכמו שידוע לכולנו הארץ שלנו רוויה בשמש – מה שאומר שהיא רוויה  בוויטמין D , מעולה אפשר לסיים את הדיון, אז זהו שלא!
הידעתם שבמידה ושמנו קרם גוף מסויים,קרם הגנה או אפילו השתמשנו בסבון,הספיגה של וויטמין D יורדת משמעותית כאשר אנו מנסים להשיג אותו דרך השמש? נכון זה נתון, שאנשים מעטים יודעים אותו אך הוא הכרחי.
בנוסף לזאת, רמות וויטמין D יורדות במהרה כאשר אנחנו מסיימים את החשיפה לשמש. אבל מהו בכלל וויטמין Dולמה הוא כל כך חשוב לנו? חוץ מזה שוויטמין D אחראי על ספיגת הסידן בגוף וחיזוק העצמות, הוא גם אחראי צמיחת התאים בגוף ויש האומרים גם מונע מחלות.
את הוויטמין נוכל למצוא במוצרי מזון כגון דגים,דגני בוקר, שמנים למינהם ומוצרים מן החי.הרמה המומלצת היא כ 2000IU ביום, אך אין קביעה חד משמעית לכמות המומלצת ביום, הדרך הכי טובה לדעת לכמה וויטמין אנו זקוקים היא לעשות בדיקות דם.
לסיכום:
וויטמינים ומינרלים הם נושא מאוד חשוב הן לבריאות שלנו והן להשגים הפיזים והמנטלים שלנו, יחד עם זאת מאוד חשוב לדעת מה כל וויטמין נותן לנו והאם יש דרך להשיג אותו בדרך הטבעית  מהאוכל,במידה וכן אין טעם להעזר בתוספי התזונה – שזה סוג של קיצור דרך, וגם אותו צריך לדעת איך לעשות
ג'ניה רומסקי

ג'ניה רומסקי

ג'ניה רומסקי, מייסד בריאותלי - עזר למעל 17,000 נשים להשיג את המטרת החיטוב והבריאות שלהן. כתב 3 ספרי רבי מכר - דיאטת החירום, הדיאטה האחרונה והתפריט המושלם. השיטה שלו שבזכותה הגיע לערוץ 10, Ynet, דה מרקר, ישראל היום ועוד מושתת על המדע הכי מתקדם ומותאמת לגוף האישה

הצהרת אחריות: המידע באתר זה אינו מיועד או משתמע כתחליף לייעוץ, אבחון או טיפול רפואי מקצועי. כל התוכן, כולל טקסט, גרפיקה, תמונות ומידע, הכלול באתר זה או באתרים הקשורים אליו, הוא למטרות מידע כללי בלבד. בריאותלי אינה אחראית על דיוק המידע הכלול באתר אינטרנט זה או באתרים קשורים, וכל אדם מצריך התייחסות שונה, המידע באתר עשוי להשתנות ללא הודעה מוקדמת. אם את מתכוונת ליישם את המידע באתר הזה, או בכל אתר אחר ויש לך מצב רפואי מסויים, את מוזמנת להתייעץ עם הרופא המטפל שלך.

 

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