Poyambira ndi kofunika kutsatira malamulo a kulandira chakudya bwino kwa onse:
Pali zochepa, koma kawirikawiri (kasanu pa tsiku ndi zina) ndizofunikira kwambiri kuposa kuzichita pagawo lalikulu kangapo patsiku;
Kugawa chakudya moyenera tsiku liyenera kukhala motere: kadzutsa - pafupifupi gawo limodzi mwa magawo atatu a voliyumu ya voliyumu, chakudya chamasana - 40%, zakudya zophatikizapo pakati pa chakudya - 10%, chakudya chamadzulo - 20%;
Mchere uyenera kugwiritsidwa ntchito mochepa monga momwe zingathere - zosayenera kuposa kuphika;
kusuta fodya, mayonesi ndi zakudya zamzitini, komanso zakudya zina zomwe zimalemetsa thupi kuchokera ku zakudya ziyenera kuchotsedwa;
Komanso, musamamwe mowa ndi maswiti;
adzathandizira kulimbitsa tiyi ya thupi ndi infusions wa maluwa otchire, aronia, masamba a ashberry, masamba a nettle ndi kaloti wouma wouma. Mafinya akhoza kusakanikirana, ndiye tiyi idzakhala multivitamin.
Enanso amagwiritsa ntchito mankhwala opatsirana pogonana omwe amathandiza thupi kulimbana ndi nkhawa. Zogulitsazi siziphatikizapo chokoleti chokha chowawa (ngakhale chimapereka chithandizo chabwino pamene chikugwiritsidwa ntchito moyenera). Ndipotu, kuponderezedwa ndizovuta kwambiri.
Nsomba zolimbana ndi nkhawa
Choyamba, nsomba za m'nyanja zili ndi omega-3 fatty acids ambiri. Zakudya zoterozo zimachepetsa kupanga mankhwala a cytokines m'thupi lomwe limachokera mmenemo kuchoka ku nkhawa ndi kupsa mtima. Omega-3 acids amatsutsa kupanga mahomoni opsinjika maganizo, kutulutsa minofu ya mtima ndi kuimitsa mavuto.
Tsamba la kabichi pazovuta zonse
Kuwonjezera pa nsomba, kabichi ya broccoli idzakuthandizani kwambiri kupsinjika. Lili ndi ma folic acid ambiri ndi vitamini B1, othandiza thupi m'thupi, kupweteka, kupweteka komanso kupweteka kwa minofu. Ngakhale mu broccoli, ma vitamini E, potassium ndi omega-3 acids - ntchito yawo imalimbitsa minofu ya mtima ndi mitsempha ya magazi.
Khalani ndi nkhawa ndi kashiamu ndi ayodini
Zakudya zopangidwa ndi ayodini ndizofunikira kwambiri kuti thupi likhale m'mavuto. Sea kale, zipatso zina, ndiwo zamasamba ndi zipatso (mwachitsanzo, malalanje, adyo, sitiroberi, vwende, kaloti ndi soya), mchere komanso ngakhale mankhwala ophika. Iodine imakhudza kwambiri njira ya endocrine ndipo motero imathandiza kusintha maganizo. Kuphatikiza apo, bromine yomwe ili m'nyanja yamakedzana imakhudza thupi.
Kuperewera kwa kashiamu m'thupi ndi chimodzi mwa zifukwa zomwe zimayambitsa kupanikizika ndi kukhumudwa. Choncho, mankhwala omwe ali ndi calcium, angathenso kuonedwa kuti ndi olemala. Mkaka uwu, beets, nyemba ndi ufa wonse wa tirigu. Koma makamaka kashiamu amamondi, omwe ali ndi vitamini B2 ambiri, omwe amalimbitsa kupanga serotonin ndi magnesium, zomwe zimathandiza kulimbitsa dongosolo la mitsempha.
Mazira kwa mtima ndi moyo
Choline ndi chinthu chimene kusowa kwawo m'thupi kumayambitsa chisokonezo, kuchepa kwa ndende komanso kuvutika maganizo. Kuperewera kwa choline kumabweretsanso mwa kudya mazira. Zothandiza kwambiri ndi zinziri, chifukwa cha glycine mwa iwo, normalizing pressure ndipo zimakhudza mtima mtima ndi mantha.
Zokoma ndi zothandiza
Ndipo ndithudi, momwe mungagonjetsere nkhawa, komanso kuti thupi likhale lolimba lidzakuthandizani kugwiritsa ntchito chipatso. Zothandiza kwambiri zomwe zilipo panthawi ino ndi mapeyala, mphesa ndi nthochi.
Chofunika china mu zakudya ndi mphesa, chipatso chimodzi chomwe chiri ndi vitamini C. tsiku lililonse. Ndipo ngati mutadula chipatsochi mu hafu, kuwaza shuga ndi sinamoni ndikuphika mu uvuni - sikungothandiza kokha kuthetsa nkhawa, komanso chakudya chokoma kwambiri.
Chilakolako chabwino!