kveba erT-erTi sasiamovno movlenaa, romlis xasiaTi damokidebulia tradiciebze, kulturaze da garemo pirobebze. adamianebi ikvebebian madis da SesaZleblobebis Sesabamisad. moixmaren im sursaTs, romlsac isini aniWeben upiratesobas.

kveba unda Seesabamebodes adamianis mier daxarjul energias, romelic damokidebulia zrdaze, asakze, sxeulis masaze, cxovrebis pirobebze, saqmianobis saxeobaze, klimatze, adamianis fiziologiur mdgomareobaze (fexmZimoba, meZuZuroba). sakvebi nivTierebebis gansazRvrulma raodenobam da proporciam unda uzrunvelyos adamianis organizmis fiziologiuri moTxovnilebebi. sursaTi unda iyos uvnebeli adamianis janmrTelobisaTvis da unda ganawildes sworad dRis ganmavlobaSi. dResac Tanamedroved JRers hipokrates sityvebi: ,,dae Tqveni kveba iyos Tqveni medicina, da Tqveni sakvebi - Tqveni wamali”.

eWvgareSea, rom adamianis janmrTeloba damokidebulia swor, balansirebul kvebaze. adekvaturi kvebiT SesaZlebelia mTeli rigi qronikuli daavadebebis (diabeti, kardiovaskuluri daavadebebi, avTvisebiani simsivnuri daavadebebi, iodis da sxva mikronutrientebis deficitiT gamowveuli darRvevebi, osteoporozi, simsuqne, kariesi da sxv.) Tavidan acileba,  romelTa xvedriTi wili msoflioSi saerTo sikvdilianobis daaxloebiT 60%-s Seadgens. 

ras warmoadgens swori (jansaRi) kveba da rogor mivaRwioT mas?

arsebobs  swori kvebis principebi, romelTa dacvac uzrunvelyofs adamianis organizms sakvebi nivTierebebis (nutrientebis) da energiis saWiro raodenobiT da amave dros ar vnebs janmrTelobas.

jansaRi kvebis ZiriTadi principebi (12):

1. ikvebeT balansirebulad. miiReT mravalferovani sursaTi, amasTan upiratesoba mianiWeT mcenareuli warmoSobis sursaTs cxovelurTan SedarebiT.

mcenareuli warmoSobis sursaTi Seicavs uamrav biologiurad aqtiur nivTierebebs _ metabolitebs, romlebic odiTganve tradiciul mcenareul wamlebSi gamoiyeneboda, da romelTa miReba icavs organizms mTeli rigi qronikuli daavadebebis ganviTarebisagan. xilisa da bostneulis umravlesoba, agreTve marcvleuli: xorbali, Svria, Wvavi - metabolitebidan Seicavs sakveb boWkoebs. simindi, soio, mzesumzira Seicavs fitosterinebs, Txileuli da kenkrovnebi _ ligninebs, xaxvi, salaTis foTlebi, pomidori, kombosto _ glukozinolatebs, yurZeni, Jolo, marwyvi _ fenolebs, citrusebi, alubali, mwvanili _ terpinebs.

imisaTvis, rom organizmi urunvelyofili iyos am nivTierebebiT, saWiroa mravalferovani mcenareuli warmoSobis sursaTis regularuli miReba.

2. miiReT mravalferovani bostneuli da xili, sul mcire 400 gramis odenobiT dReSi, umjobesia axali da adgilobrivi warmoebis.

mocemuli sursaTis miReba unda Seesabamebodes 5-6 porcias dReSi, romelic rekomendebulia janmrTelobis msoflio organizaciis (janmo) mier. erTi porciis moculoba Seadgens daaxloebiT 60-100 grams. marcvlovani produqtebi organimzs uzrunvelyofs energiiT, Seicavs cota raodenobiT cximebs da mdidaria sakvebi nivTierebebiT: naxSirwylebiT (gansakuTrebiT saxamebeli), cilebiT, mineralebiT (Ca, K, Mg  da sxv.), sakvebi boWkoebiT.

• ukeTesia nedli saxiT da adgilobrivi warmoebis. porciis moculoba Seesabameba 100 g-s xilisaTvis da 100 g-s bostneulisaTvis.

o        ra mniSvneloba aqvs xilsa da bostneuls adamianis janmrTelobisaTvis?

xilsa da bostneulSi didi raodenobiTaa vitaminebi, mikroelementebi, sakvebi boWkoebi da Seucvleli sakvebi nivTierebebis umravlesoba. xsnadi sakvebi boWkoebi cximebis cvlis modifikacias uwyobs xels da aregulirebs qolesterinisa da Saqris dones sisxlSi.  xilisa da bostneulis naturaluri saxiT miReba xels uSlis Warbi cximianobis ganviTarebas, vinaidan isini Seicaven mcire raodenobiT cximebs da energias. xili da bostneuli Seicavs antioqsidantebs,  romelTa ukmarisoba anu deficiti xels uwyobs gul-sislZarRvrTa da onkologiuri daavadebebis ganviTarebas. vitamini C- s miReba, romelic xilisa da bostneulis umravlesobaSia, im sursaTTan erTad, romelic mdidaria rkiniT (ospi, lobio, ispanaxi, mwvanilebi, kombosto) aumjobesebs rkinis SeTvisebas organizmSi, riTac mniSvnelovnad amcirebs rkinadeficituri anemiis ganviTarebis risks da aZlierebs imunitets.

Tu zemoT aRniSnul produqtebTan erTad miirTmevT wiTel xorcs, RviZls, Tevzeuls umjobesdeba rkinis SeTviseba organizmis mier. xili da bostneuli, rkinis garda, Seicavs agreTve sxva mikroelementebsa da mineralebs, rogoricaa, magaliTad, K, Mg, Ca, romlebic amcireben hipertenziis ganviTarebis risks. xili da bostneuli didi raodenobiT Seicavs B jgufis vitaminebs da foliums. cnobilia, rom foliumis mJavas anemiis profilaqtikasa da nayofis nervuli sistemis normaluri ganviTarebisaTvis udidesi mniSvneloba aqvs. amitom qalebisTvis, gansakuTrebiT adreul asakSi, agreTve orsulobis wina periodSi rekomendebulia miiRon sasursaTo produqtebi, romlebic mdidaria foliumis mJavaTi. foliumis mJavas saukeTeso wyaroa wiTeli lobio, ospi, muxudo, araqisi, soio. agreTve puri (gansakuTrebiT roSi fqvilisagan damzadebuli), citrusebi, RviZli, mwvane foTlovani bostneuli (ispanaxi, kombosto) da sxv. (vinaidan foliumis mJava Termuli damuSavebisas iSleba, sasurvelia davicvaT Tburi damuSavebis swori wesebi).

konservis saxiT xilisa da bostenulis SeZenisas etiketze miaqcieT yuradReba, imas, rom sursaTi Seicavdes minimaluri raodenobiT Saqars, marilsa da cximebs.

antioqsidantebi da sakvebi boWkoebi

Cveni ujredebi xSirad ebrZvian organizmSi arsebul “mavne” nivTierebebs Tavisufal radikalebs, romelTac SeuZliaT daazianon dnm, arteriis Sida kedlebi, sxvadasxva qsovilSi arsebuli cilebi da sxv. Tavisufali radikalebis nawili warmoiqmneba organizmSi, sakvebi nivTierebebis arasruli daSlis dros. Nnawils ki vRebulobT haeris da sasursaTo produqtebis saSualebiT.

Cven ar varT daucvelebi radikalebis winaaRmdeg brZolaSi, vinaidan sakvebidan viRebT radikalebis winaaRmdeg mebrZol nivTierebebs - antioqsidantebs. xili, bostneuli da sxva mcenareuli sakvebi gvamaragebs uamravi antioqsidantiT, romelTagan yvelaze gavrcelebulia vitamini C, E, beta-karotini da karotinoidebi. agreTve saWiro mineralebiT (seleni, magniumi), romelic saWiroa radikalebis winaaRmdeg mebrZoli fermentebis sawarmoeblad.

mravalma mecnierulma kvlevam daadastura antioqsidantebis didi mniSvneloba jansaRi kvebis sferoSi. isini miCneulni arian “saocar nivTierebebad”, romelTac SeuZliaT gulis daavadebis, simsivnis, kataraqtis, mexsierebis daqveiTebisa da sxva daavadebis Tavidan acileba.

xilSi, bostneulsa da marcvleul produqtSi arsebuli antioqsidantebis, mineralebis, sakvebi boWkoebisa da sxva  nivTierebebis nakrebi mniSvnelovan rols asrulebs rigi qronikuli daavadebis Tavidan acilebaSi.

aris sarwmuno monacemebi xilsa da sxva mcenareul produqtSi arsebuli sxva antioqsidantebis (luTeini, zeaqsanTini, likopeni) prostatis simsivnis winaaRmdeg Zlieri moqmedebis Sesaxeb.

farTod cnobili faqtia, rom sakvebi boWko udides rols TamaSobs jansaR kvebaSi. mniSvnelovnad amcirebs sxvadasxva qronikuli daavadebis (gulis daavadebebi, diabeti, da sxv.) ganviTarebis risks. agreTve axdens gavlenas msxvili nawlavis kibos ganviTarebis winaaRmdeg. sakvebi boWkos minimaluri rekomendebuli raodenoba mozrdili mosaxleobisaTvis Seadgens  20-35 grams dReSi. bavSvebisaTvis, ori wlis asakidan, rekomendebulia 5 gramiT metis miReba.

axali xili da bostneuli, kakali, lobio da marcvleuli produqtebi sakvebi boWkos saukeTeso wyaroa.

·          Tqven SegiZliaT advilad miaRwioT 30 g sakvebi boWkos miRebas dReSi sami ulufa (porcia) xilis, 3 ulufa bostneulis, 2 ulufa marcvleulis da 1 ulufa parkosnebis miRebis Sedegad.

·          35 g sakvebi boWkos misaRebad – saWiroa 4 ulufa xilis an bostneulis, 4 ulufa marcvleulis da 1 ulufa parkosnebis miReba dReSi.

3. akontroleT cximebis miReba. SeamcireT cximiani sursaTis moxmareba da upiratesoba mianiWeT mcenareul cximebs (zeTebs) cxovelurTan SedarebiT. SeamcireT cximebis, gansakuTrebiT ki cxoveluri cximebis raodenoba kerZis momzadebisas.     

cximebi adamianis organizms uzrunvelyofs energiiT, Seucvleli cximovani mJavebiT da cximSi xsnadi vitaminebiT (A, D, E  da K) , magram didi raodenobiT cximebis miReba zrdis arainfeqciuri daavadebebis, kerZod gul-sisxlZrRvTa daavadebebis ganviTarebis risks. garda amisa maTi gadametebuli miRebaA iwvevs sxeulis Warbi wonis warmoqmnas.

cximebi – organuli nivTierebebis farTo jgufia, romelTac gacilebiT meti energotevadoba aqvs, vidre cilebsa da naxSirwylebs. isini Sedgeba glicerinisa da cximovani mJavebisagan. cximovani mJavebi aris najeri, Cveni sxeulis temperaturaze isini myaria da ujeri, romlebic Txevaddeba sxeulis temperaturaze. Mmyari najeri cximovani mJavebi Sedis ZiriTadad cxoveluri cximebis SemadgenlobaSi, xolo ujeri cximovani mJavebi ZiriTadad (90%) mcenareul cximebSia. najeri cximebis didi raodenobiT miReba zrdis sisxlSi qolesterinis dones, Trombozis warmoqnis saSiSroebas (romelsac mivyavarT insultamde an miokardiis infarqtamde), agreTve Warbi wonis da simsuqnis ganviTarebas. xolo mcenareuli zeTebis (mzesumziris, simindis, soios, zeiTunis zeTi da sxv.) fiziologiuri Rirebuleba gacilebiT maRalia, rac ganpirobebulia maTSi poliujeri cximovani mJavebis arsebobiT. Aam mJavebis nakleboba aferxebs mzadi organizmis normalur ganviTarebas da mavne zemoqmedebas axdens mozrdili adamianis janmrTelobaze. maTi deficiti arRvevs qolesterinis cvlis process da xels uwyobs aTerosklerozis ganviTarebas. poliujer cximovan mJavebs Seicavs mcenareuli da Tevzis cximi. zogierTi maTgani adamianis organizmisTvis aris Seucvleli, radganac organizms ar aqvs maTi sinTezirebis unari. 

janmrTelobis msoflio organizaciis rekomendaciiT, jansaRi kvebis racionSi upiratesoba eniWeba mcenareuli warmoSobis cximebis moxmarebas.   

zomierad miiReT cximebi

cximis (gansakuTrebiT cxoveluri cximebis) raodenobis Semcireba, magram ara mTlianad amoReba kvebis racionidan saukeTeso rCevaa jansaRi kvebisaTvis. kvebiTi rekomendaciebis umetesoba exeba imas, rom dRiurad miRebuli kaloriebis 30%-ze naklebi unda modiodes cximze da 10%-ze naklebi najer cximebze.

cximebis ganawileba: “vaSli” da “msxali”

sxeulis masis indeqsi ar gvaZlevs srul informacias cximebis mTeli raodenobis an maTi ganawilebis Sesaxeb Cvens sxeulSi. igi SesaZlebelia dadgindes welis garSemowerilobis gazomviT. welis garSemoweriloba ar aris dakavSirebuli simaRlesTan da miCneulia zedmeti wonisa da simsuqnis dadgenis martiv da praqtikul saSualebad. Tu welis garSemoweriloba 94–102 sm-ze metia mamakacebSi da 80–88 sm-ze meti qalebSi, niSnavs, rom adgili aqvs Warbi cximis dagrovebas.

welis garSemowerilobis mixedviT msuqani adamianebi iyofian or kategoriad: individebi cximis “vaSlis” formis ganlagebiT, rac niSnavs imas, rom maT organizmSi cximi ganlagebulia mucelze da mkerdze, da  individebi cximebis “msxlis” formis ganlagebiT, rac imas niSnavs rom cximebi ganlagebulia barZayebze, TeZoebsa da dunduloebze. msuqani kacebi ZiriTadad emsgavsebian “vaSlebs”, qalebi ki “msxlebs”.

cxadia, rom simsuqne ar aris mxolod araswori kvebis da dabali fizikuri aqtivobis Sedegi. zedmet wonaze da simsuqneze gavlenas axdens bevri iseTi faqtori rogoricaa: memkvidreobiTi midrekilebebi, garemo da qceviTi faqtorebi, asaki, endokrinuli jirkvlebis disfunqcia, orsuloba da sxv. magram mainc kvebiTi faqtorebi da fizikuri aqtivoba yvelaze met gavlenas axdens energiis balansze da warmoadgenen simsuqnis mTavar ganmsazRvrel faqtorebs. zedmeti cximebiTa da kaloriebiT mdidari sursaTi da cxovrebis umoZrao stili aris simsuqnis ZiriTadi mizezi mTels msoflioSi. wonis dakleba ki xdeba maSin, roca miRebuli energia (kaloriebi) naklebia daxarjulTan SedarebiT xangrZlivi drois ganmavlobaSi. kaloriebiT Raribi sakvebis miReba fizikur varjiSebTan erTad aris kvebis specialistebis ZiriTadi rCeva zedmeti wonis mosacileblad. “saswaulis momxdeni” dietebi, romlebic ukiduresad amcirebs kaloriebis miRebas, Zlier  amcirebs mniSvnelovani nutrientebis raodenobas an saerTod krZalavs maT miRebas, ar SeiZleba gamoyenebul iqnes xangrZlivi drois ganmavlobaSi. isini ar ayalibeben swori kvebis Cvevebs da amitom SeiZleba CaiTvalon “fuW” dietebad (dietis dros daklebuli wona kvlav aRdgeba zedmeti Wamis Sedegad). egerTwodebulma “fuWma” dietebma SeiZleba moaxdinos saSiSi gavlena fizikur da gonebriv janmrTelobaze.   miirTviT naklebcximiani rZe da rZis produqtebi marilis dabali SemcvelobiT.   rZis nawarmi Seicavs didi raodenobiT kalciums (Ca) da cilebs. igi aucilebelia qalebisTvis, bavSvebisaTvis, mozardebisTvis, gansakuTrebiT gogonebisTvis. mas didi mniSvneloba aqvs jansaRi kbilebisa da Zvlebis CamoyalibebaSi, agreTve xels uwyobs ujredSi nivTierebaTa cvlas. kalciumi ZiriTadad aris rZeSi, mawonSi, yvelSi, da ara naRebsa da cximSi. adamianebi, romlebic ver iReben an ar SeuZliaT rZisa da rZis nawarmis miReba, aucilebelia moixmaron sursaTi, romlic mdidaria Ca-iT. Mmag, muqi-mwvane furclovani bostneuli, xorbleuli, da sxv.