Tonsefe timafuna kukhala ndi thanzi labwino komanso kukhala ndi moyo wautali. Ndipotu, tonse timadziwa malamulo oyambirira kuti tikwaniritse cholinga ichi. Koma chomwe chiri chofunikira chotani kuti khungu liwale, chiwerengerocho chinali chodabwitsa, nthawi zonse zimakhala zokondweretsa, ndipo nthawi ya moyo wokhutira imatha kutalika kwa zaka zana? Koma pali zophweka komanso zotsika mtengo, koma zenizeni za golide zokhudzana ndi thanzi komanso moyo wautali, zomwe zidzakambidwa pansipa.
Antioxidants
Ngakhale kuti thupi lathu limapanga chakudya kukhala mphamvu, limapanga zinthu zotchedwa free radicals. Zosintha zapadera zimayesedwa kuti zimayambitsa ukalamba ndi matenda ambiri, mwachitsanzo, khansa. Kuti musamapangitse mankhwala osokoneza bongo, thupi lanu limagwiritsa ntchito antioxidants - mapulogalamu ena a mavitamini, mchere ndi mavitamini omwe amabwera kwa inu ndi chakudya chomwe mumadya. Kafukufuku wina amasonyeza kuti antioxidants ikhoza kuteteza matenda aakulu, monga matenda a mtima ndi shuga.
Pali njira zingapo zoperekera thupi ndi antioxidants. Mukhoza kudya zakudya zopangidwa ndi zinthu izi. Ndipo mungathe kutenga mavitamini omwe amapezeka ndi mavitamini, omwe tsopano ali ambiri. Koma ayenera kuthandizidwa mosamala, atatha kufunsa dokotala wabwino. Komabe, zovulaza (ngakhale panthawi yovuta kwambiri) zochokera kwa iwo sizidzakhala - chida chokha sichikhala ndi zotsatirapo. Komabe - antioxidants ndi yaitali, ndiko kuti, osati nthawi yomweyo. Zotsatira za thanzi labwino ndi kukhala ndi moyo wathanzi zingapezeke kokha ndi kawiri kawiri.
Mbewu Yowonjezera ya Teyi
Zatsimikiziridwa kale kuti tiyi wobiriwira ndi mankhwala omwe ndi ofunika kwambiri kwa thupi la munthu. Pali zitsimikizo zambiri za sayansi komanso zofuna zake. Zosakaniza za tiyi wobiriwira ndi zamphamvu zotsutsana ndi mankhwala, komanso zimakhala ndi polyphenols ndi flavonols. Chikho chimodzi cha tiyi wobiriwira chingapereke 10-40 mg. polyphenols ndipo ali ndi antioxidant effect, yaikulu kwambiri kuposa broccoli, sipinachi, kaloti kapena strawberries. Ndipotu, tiyi wobiriwira ndi chinthu chotsitsimutsa. Pali maphikidwe a golide opanga tiyi wobiriwira. Kokha kukonzekera bwino kumwa izi kumakhala koyenera ndipo kudzapereka zotsatira. Lamulo lalikulu ndikutulutsa madzi oyamba kuchokera ku tiyi. Kutanthauza kuti, madzi otentha, omwe mumathira tiyi, ayenera kuchitidwa kwa mphindi zisanu, kenako nkutsanulidwa. Ndipo kukonzanso tiyi basi kungakhale koledzera. Kutulutsa tiyi wabwino ndi kofiira kungakhale kasanu ndi kawiri popanda kutaya katundu wake wapadera.
Lipoproteinic acids
Ndi antioxidant wamphamvu kwambiri yomwe imalephera kugwiritsa ntchito mphamvu zamagetsi mu mitochondria ndipo imayambitsa ntchito ya maselo omwe amapereka mphamvu kwa ziwalo zonse za thupi ndi ziphuphu. Asayansi ena amakhulupirira kuti zida zaufulu ndizo zikuluzikulu za ukalamba waumunthu. Zakhala zikuwonetseratu kuti mankhwala omwe salola kuti zida zowonjezera zikhale zopangidwa mokwanira zedi ndizoyenera lipoproteinic acid. Ndicho chida chabwino koposa chotsutsana ndi ukalamba. Iwo ali mu zochokera za masamba oyambira, omwe amagwiritsidwa ntchito mu mawonekedwe ake opangira.
Ma antioxidants ena omwe muyenera kudziwa:
Vitamini B-6
Vitamini B-12
Vitamini C
Vitamini E
Beta-carotene
· Folic acid
Selenium
Njira yabwino yoperekera thupi lanu ndi mankhwala oteteza antioxidants - pali zoposa zipatso ndi ndiwo zamasamba. Ngati simungathe kupeza zakudya zonse zofunika, dokotala wanu akhoza kulimbikitsa zowonjezerapo zakudya kuti athe kulipira zinthu zosowa. Iwo akhoza kukhala chitsimikizo china cha thanzi ndi moyo wautali. Koma muziwatenga nthawi zonse, popanda kutenga nthawi.
Mahomoni
Mahomoni ndi mankhwala omwe amapangidwa ndi thupi kuti asunge ziwalo bwino. Popeza kuchuluka kwa mahomoni ena kungagwe ndi ukalamba, akatswiri ena amakhulupirira kuti kuchepa kumeneku ndikumayambitsa ukalamba wonse. Kwenikweni, mahomoni ndi omwe amayambitsa njira zonse mu thupi. Nazi izi zofunika kwambiri:
· Testosterone
Melatonin
· Kukula kwa Hormone
Palibe umboni wodalirika wa zachipatala kuti mahomoni awa mwa mawonekedwe a zowonjezeretsa zowonjezera amakhala ndi mphamvu zowonjezera. Kuonjezera apo, mankhwala onse omwe ali ndi mahomoni ali ndi zotsatirapo. Mwachitsanzo, kutenga testosterone zambiri ngakhale mufupikitsa kungachititse kuti chiwindi chiwonongeke.
Kuletsa kalori
Pakati pa njira zosiyanasiyana zochepetsera ukalamba, kuchepetsa kalori kumatengedwa ngati golide. Masauzande mazana a maphunziro adatsimikizira kuti kuchepetsa kuchepa kwa kalori m'njira zambiri. Ngakhale zotsatira za njirayi ndi zazikulu kwambiri kuposa njira zina zilipo, pali mavuto akuluakulu otsogolera. Izi zimadziwika kwa mkazi aliyense.
Kuchepetsa chiwerengero cha makilogalamu owotchedwa ndi njira yabwino yochepetsera thupi, koma osati kokha. Iyi ndi njira yeniyeni ya golidi - thanzi lanu ndi moyo wanu wautali udzapatsidwa kwa inu. Vuto lokha ndilo kuti zakudya mu nkhaniyi ziyenera kukhala zomveka bwino komanso zophunzira. Kuchepetsa kuchepetsa zakudya mu chiyembekezo chodzichepetsera mu makilogalamu kungangopweteka kwambiri. Ndipotu, thupi silidzapeza zakudya zonse zomwe zimafunikira, zomwe zingakhale zoopsa. Kuletsedwa kwa zopatsa mphamvu kungayambitse kusowa zakudya m'thupi, kuperewera kwambiri kwa thupi komanso ngakhale kutaya kwa anorexia.
Kodi mungatani kuti mukhale ndi moyo wautali?
Kukalamba ndi njira yovuta kwambiri yomwe imalepheretsa kugwira ntchito kwa mbali zambiri za thupi lanu. Palibe mankhwala, piritsi kapena mankhwala omwe angathe kuchiza mavuto onse okhudzana ndi ukalamba. Njira yabwino kwambiri ya thanzi ndi moyo wautali ndiyo kusamalira moyo wathanzi m'zinthu zonse. Nazi mfundo zofunika ndi malangizo:
• Khalani ndi thanzi labwino
• Chitani zochitika tsiku ndi tsiku
• Aitaneni dokotala nthawi yomweyo ngati mukudwala
• Siyani kusuta ndi kupewa kusuta fodya
• Khungu la matenda a mtima ndi khansa
• Kambiranani ndi achibale anu komanso abwenzi anu