Tonsefe timakhala ndi moyo kuti tisadye. Zakudya zingakhale zovulaza komanso zothandiza thupi lathu, tonse tikudziwa, koma ndizotheka bwanji kukhalabe aang'ono ndi okongola ndi chithandizo cha chakudya? Sikuti aliyense akudziwa. Ngati mudya bwino ndikukhala ndi moyo wathanzi, simungangowonjezera thanzi lanu, komanso kuti mukhale aang'ono.
Kodi chakudya chingatithandize bwanji kuoneka ngati wamng'ono?
Ngati timadya cholakwika, ndiye kuti zonsezi zimawonetsedwa pakhungu. Ndikofunika kuteteza khungu ku mazira a ultraviolet, choncho m'pofunika kudya mavitamini A, C ndi D.
Kodi zakudya ndi zakudya zimachepetsa bwanji ukalamba?
Kuwonetsa kwakukulu kwa ukalamba kumawoneka pa khungu lathu. Pofuna kuteteza khungu, munthu nthawi zonse azigwiritsa ntchito dzuwa, ndibwino kuti asiye kusuta. Kusuta kumapha elastin, chifukwa khungu lathu limasinthasintha. Chofunika kwambiri pakhungu amakhala ndi thanzi labwino, panthawi yopumula khungu limabwezeretsedwa. Maselo enieniwo akuchira mofulumira, koma nthawi yowonjezera ikufunika kuti apange mphamvu.
Mavitamini ndi chakudya, vitamini A ndi imodzi yomwe timafunikira ndipo timayipeza kuchokera ku zakudya zosiyanasiyana: apricots, mazira a dzira, kaloti, mbatata, nectarines, broccoli, sipinachi.
Vitamini D - mavitamini ambiri omwe timadya dzuwa, koma anthu ambiri amavutika ndi dzuwa. Mavitaminiwa amatha kupezeka mkaka ndi madzi a lalanje. Akatswiri amanena kuti bowa m'munsi muli vitamini D.
Vitamini C ndi kofunikira kwambiri kuti thupi lichiritse mabala ndi kusunga mgwirizano wodalirika. Mavitamini abwino ndiwo zipatso za citrus, tomato ndi kiwi.
Kodi kuchepa kwa ntchito za thupi kumayamba liti? Tingakonze bwanji izi?
Pali mitundu iwiri ya zaka: nthawi ndi nthawi. Ndi zaka zam'mbuyo, sitingathe kuchita chirichonse, zomwe sitinganene za nyengo ya chilengedwe. Zingakhudzidwe ndi zinthu zosiyanasiyana: kusuta, kutalika kwambiri komanso kuwonetseka nthawi zonse dzuwa, zakudya zopanda thanzi komanso kugona kosayenera.
Akatswiri amanena kuti oats amathandiza m'njira iliyonse. Kuonjezerapo, oatmeal imathandiza kwambiri kuteteza ukalamba.
Zimathandiza thupi lathu kumasula nitric okusayidi, chifukwa magazi amamasuka. Zotsatira zake, maselo onse m'thupi, mukhutu ndi khungu, amalandira zakudya zambiri ndi mpweya.
Bwanji, pambuyo pa zonse, kulemera ndi kubwezeretsedwa?
Nthawi zonse munthu akufuna kulemera, amamuuza kuti ayenera kukhala ochepa. Mwachidziwikire, ndizoti sikuti aliyense amadziwa kuti kuchepetsa ndi kotani. Aliyense amene akufuna kutaya thupi angadye zakudya zomwe amakonda, koma pang'onozing'ono. Chakudya ichi muyenera kuwonjezera zinthu zina zodabwitsa zozizwitsa.
Mwachitsanzo, ngati mukuvutika ndi tulo, ndiye kudya yamatcheri, walnuts ndi letesi; ngati muli ndi nyamakazi - tsabola, yogurt, ginger; ngati mukudwala mutu ndi migraines - bowa, rosemary ndi blueberries, ndipo ngati muli ndi kulemera kwambiri - oatmeal, mapeyala ndi mazira.
Chakudya chosiyanasiyana, makamaka mbewu zonse ndi masamba atsopano, zimatithandiza kulimbikitsa chitetezo chokwanira, kumenyana ndi "zida zowonjezera" zomwe zimawononga maselo, ndipo zimachepetsa kutupa pamasom'manja.
Pali matenda aakulu omwe angapewe chifukwa cha zakudya zathanzi: khansa, shuga, sitiroko, kuthamanga kwa magazi, matenda a mtima ndi ena.
Zida 10 zomwe zingathandize kupulumutsa moyo wanu
Kafe : Ngati mumadya caffeine moyenera, mungapewe ngozi ya shuga-2, kuchepetsa chiopsezo cha matenda a Parkinson mwa amuna, kukumbukira kukumbukira ndi kusangalala.
Amondi : Ali ndi mapuloteni, vitamini E, mavitamini komanso antioxidants osiyanasiyana. Amathandizira kukhala ndi thanzi la mtima komanso mawonekedwe abwino, kuteteza matenda a Alzheimer's.
Mazira : Alipo zakudya zochepa m'thupi mwawo komanso mapuloteni ambiri, mapuloteni, choline ndi chitsulo. Thandizo lofunika kwambiri kuti mukhale wolemera komanso thanzi la masomphenya.
Balere: Ali ndi cellulose, vitamini E, gulu la vitamini B ndi antioxidants. Balere ali ndi beta-glucan, yomwe imapangitsa mtima kukhala wathanzi.
Mphesa: Ali ndi vitamini C, quercetin ndi potaziyamu. Akatswiri amanena kuti quercetin imalimbitsa chitetezo cha m'thupi.
Kabichi: Bogatavitaminom C ndi A, zeaxantan, lutein ndi potaziyamu. Zinthu zimenezi zimatha kuteteza mitundu ina ya khansa ndi kutaya thupi kwa retina yamchere.
Mtedza: Amakhala ndi antioxidants ndi vitamini C.
Ginger: Amachepetsa ululu ndi nyamakazi, amachotsa kunyoza ndi kumachepetsa m'mimba.
Mafuta a azitona: Ali ndi mafuta othandiza kwambiri omwe amatha kulimbana ndi khansa, matenda a mtima komanso ali ndi anti-inflammatory effect.
Mbatata: Zimakhala ndi vitamini C ndi A, zitsulo. Chitsimikizo chabwino kwambiri cha lycopene, chifukwa chomwe mungapewere prostate, matenda a mtima ndi khansa ya m'mawere.
Izi sizikutanthauza kuti muyenera kudzibisa ku mankhwalawa, broccoli, malalanje, tuna, soya, tiyi, blueberries, dzungu, oats, tomato, yogurt, Turkey, sipinachi ndi nyemba zimathandiza kwambiri.
Zotsatira za zakudya zowonjezera
- palibe chifukwa chowerengera kalori
- ali ndi mphamvu yotsutsa kupanikizika
- zakudya zoyenera
- amachepetsa chiopsezo cha matenda aakulu
- kubwezeretsa bwino thupi
Zovuta za zakudya zowonjezera
- palibe menyu yoyenera
- Si oyenera kwa anthu omwe akufuna kutaya mwamsanga
- Ngati mudya kwambiri, kulemera kudzawonjezeka
Pafupi
Chakudya cham'mawa
Omelette ndi anyezi ndi sipinachi bowa.
Chakudya cham'mawa
250 ml wa mkaka wa mbuzi, theka la kapu ya zipatso.
Chakudya:
Saladi ya masamba ndi zitsamba ndi thonje, nkhuku, zophikidwa mu falco.
Snack:
Zipatso zamtengo wapatali kapena lalanje.
Chakudya:
Saladi ndi raspberries ndi sipinachi, galasi la vinyo wofiira wouma, nsomba yophikidwa katsitsumzukwa ndi msuzi wa mandimu.
Madokotala amakono ndi odyetserako zakudya amanena kuti chinthu chofunikira kwambiri ndi kuganizira za zomwe simungagwiritse ntchito, koma kambiranani pa izo, zomwe ziri zothandiza ndi zofunikira. Kudya zakudya zathanzi zomwe zingakuthandizeni osati kuti muchepetse thupi, komanso kuti mupititse patsogolo thupi lanu.