Kuti chitetezo cha mthupi chitumikire bwino kwambiri, chimakhala ndi mchere wambiri, kufufuza zinthu ndi mavitamini, zomwe zingapezeke muzinthu zosiyanasiyana. Choyamba, muyenera kumvetsera kwambiri za antioxidants, zomwe zimaphatikizapo mavitamini A, C ndi E. Kufunika kwa mavitaminiwa ndikuti amatha kusokoneza zinthu zina zapadera m'thupi lathu, motero zimathandiza ntchito ya chitetezo cha mthupi. Mavitamini olemera a mavitaminiwa angatchedwe kaloti, mafuta a masamba, chiwindi ndi zipatso za zipatso.
Ma antioxidants abwino ndi flavonoids - zinthu zamtengo wapatali, zomwe makamaka zimadya zakudya. Zinthu zimenezi zimathandiza kuti anthu asamasuke, komanso kuti azikhala odwala kwambiri. Zowonjezera magwero a flavonoids ndi tomato, walnuts ndi mitundu yosiyanasiyana ya nyemba.
Mchere wamchere ndi chinthu china chofunikira kwambiri cha thanzi labwino pofuna kuwonjezera mphamvu ya chitetezo cha mthupi. Iwo ali olemera mu zipatso zobiriwira zobiriwira, zomwe ndizo masamba a saladi, katsitsumzukwa ndi kabichi ka broccoli. Komanso, munthu ayenera kukumbukira nthawi zonse za microelements: selenium ndi zinki amafunika kuonjezera chitetezo chokwanira. Zambiri mwa zinthuzi m'thupi zimathandiza kuchiza mabala mwamsanga ndi kubwezeretsa mphamvu, kuphatikizapo, kukhalapo kwa selenium ndi zitsulo m'thupi ndizofunikira kwambiri pakukonzekera ndi kugwirizanitsa zinthu zofunika kuti chitetezo cha mthupi chitetezeke.
Zinc zambiri zimapezeka mu nsomba zamitundu yambiri, mtedza, mazira, nyama, tchizi komanso mankhwala. Selenium amasiya kukalamba, komanso amapereka mpata woteteza mizimu ndi chitetezo champhamvu. Mitundu yambiriyi imapezeka m'chiwindi, impso, nsomba, mkate wonse wa tirigu ndi mbewu zosiyanasiyana.
Ngati simungathe kusiya mono-diet, mungathe kusintha mwamsanga mphamvu ya chitetezo cha mthupi mwa "kukhala pansi" pa zakudya za ku Japan, zomwe zimagwiritsa ntchito chakudya chambiri chosiyanasiyana - shrimp, squid, hake, cod, perch. Ngati ndalama sizilola kugwiritsa ntchito mankhwala okwera mtengowa, akhoza kuthandizidwa m'malo osakwera mtengo, koma osagwira ntchito, chifukwa chaichi, nsomba ya pinki, pinki, ndi nsomba zowonongeka zili zangwiro.
Zotsatira zabwino zowonjezera chitetezo chotheka zimakhala zotheka pogwiritsa ntchito mchere wosakanizika, osati nsomba zofiira kwambiri, komanso nsomba yatsopano, hering'i ndi tchire. Ndibwino kuti mudye makerekere ozizira nthawi ndi nthawi, chifukwa muli ndi mafuta ochulukirapo omwe saatched acids, omwe amachulukitsa kwambiri chitetezo. Tiyenera kukumbukira kuti nthawi yozizira ndi kusuta zinthu izi zawonongedwa.
Tsopano popeza mwaphunzira momwe mungapititsire chitetezo cha mthupi, mungathe kupirira nyengo ya chimfine.