Kodi simungakhoze kuchita chiyani kuti mukhale ndi thanzi lanu? Ndinawona malonda a mapiritsi a multivitamin - Ndinagula, ngakhale kuti ndi okwera mtengo ... Mzanga anandiuza kuti ndimwe zakumwa zopanda pake (amati izo zimathandiza), ndinayesera izo, sindinkazikonda, koma ndi zabwino kwa thanzi ... Akatswiri ochokera ku British Dietetic Association akupereka uphungu wawo: kayiwala zotsatirazi zonse ndikupita ku gwiritsirani ntchito mbale yodzichepetsa ya mtedza. Malingaliro awo akuchokera pa kuyang'ana kwa zaka makumi awiri za njira ya moyo ndi thanzi la magulu a amuna ndi akazi a mibadwo yosiyana ndi anthu oposa 119 zikwi.
Malingana ndi zomwe awona, imfa pakati pa mtedza wokhala ndi kamodzi kamodzi pa sabata, inali asanu ndi awiri peresenti poyerekeza ndi zina zotero. Ndipo iwo omwe amakonda kudya mtedza tsiku lirilonse sabata iliyonse, mwayi wa kufa msanga nthawi yophunzirayo unali wocheperapo kasanu kuposa anthu ena. Pofotokozera mwachidule zotsatira za kafukufuku, akatswiri owona za zakudya amatha kunena kuti anthu omwe amadya mtedza uliwonse - nthikiti, pistachios, amondi ndi ena - Amayi Nature adzapatsa mwayi wokhala ndi moyo nthawi yayitali poyerekeza ndi omwe sangathe kuima.Madokotala, odwala zakudya zamagulu amapewa kutchula mawu okhudza mankhwala enaake, amakonda kunena za zakudya zabwino. Koma mtedza ndi woyenera kutero. Mankhwala ophera tizilombo toyambitsa matenda omwe ali mkati mwake, pamtundu wa maselo, amateteza maselo kuwonongeka, amachititsa kuti azilimbana ndi khansa. Mtedza uli ndi mkuwa, zinc, chitsulo, magnesium, manganese, zomwe ndi zofunika kuti thupi liziyenda bwino, kutetezera, mwachitsanzo, kuchoka kwa kukumbukira kapena matenda ena. Mu mtedza, mavitamini amphamvu E ndi B, komanso omega-3 fatty acids, zomwe zimakhala ndi mahomoni ovutika maganizo, makamaka monga adrenaline. Ngakhale kuti mtedzawu uli ndi mafuta, mafutawa ndi "abwino", omwe amatha kuchepetsa chiwopsezo cha matenda komanso matenda a mtima. Mwachibadwa, mtedza uliwonse uli ndi ubwino wake ndi ubwino wake, ena amakhala ndi mavitamini apamwamba, mwa ena, omega-3 amachititsa.
Ogwiritsira ntchito zakudya za ku Britain amalimbikitsa kuti azikhala ndi chizoloŵezi chozoloŵera kuti adye mtedza wosakaniza kuti apeze madalitso ochuluka a thanzi. Pambuyo pochotsa chipolopolocho, akuuzidwa kuti adye mtedza wosasulidwa ku peel, chifukwa uli ndi zakudya zambiri. Ndiye phindu la mtedza lidzakhala lalitali. Kuchita chidwi kwambiri sikofunikira - kokwanira kudya tsiku limodzi kapena 30 g, ochepa ochepa kwambiri si oposa golosi. Nutritionists motsutsana ndi mchere kapena wokazinga mtedza, ntchito ya thanzi ayenera kokha yaiwisi osatulutsidwa mtedza.
Ndiye kodi muyenera kukonda mtedza? Tiyeni tipereke zambiri kwa mitundu yayikulu ya mtedza. Zakudya zam'maluwa monga hazelnuts, walnuts, mtedza, pistachios, cashews, komanso mtedza zomwe zakhala zikupezeka ku Russia - mtedza wa Brazil, macadamia ndi apecos - onsewa ali ndi calcium, magnesium, potassium, iron, zinc, vitamini B2 (riboflavin) ndi E. Calcium ndizofunika kwambiri kuti mafupa ndi mano olimba, amphamvu ndi oyenera, potaziyamu ndi ofunikira dongosolo labwino la mitsempha, zinc ndi zabwino kwa chitetezo cha mthupi. Koma pali kusiyana pakati pa mphatso zothandiza izi. Mwachitsanzo, amondi ali ndi mapuloteni ambiri kuposa mtedza wina, ali ndi vitamini E ambiri omwe amapezeka mu khungu, maso ndi chitetezo cha mthupi. Ammond akulimbikitsidwa kwa iwo omwe adaganiza kuti ataya mapaundi oposa. Magazini yotchedwa International Journal of Obesity imati anthu omwe adya zakudya za amondi akhoza kulemera mofulumira kusiyana ndi mafani a njira zina zolemetsa. Zopweteka ndi almonds osadziwika. Ndikofunika kuti ukhale usiku usiku m'madzi kapena mkaka, zidzakuthandizani.
Koma mtedza wakulemera wa selenium wa ku Brazil uli ndi mchere wambiri woterewu kuti atatha kudya mtedza umodzi patsiku, munthu adzalandira mlingo wa tsiku ndi tsiku umene madokotala amamupatsa. Selenium imachulukitsa kubala kwa amuna (kutengera, kutanthauza, lingaliro losagwirizana ndi ubongo), kumateteza khansa ya prostate, m'mawere ndi fupa, kumathandiza matenda a chithokomiro. Koma ntchito yake ndi yapamwamba kwambiri moti miyezo yapamwamba kwambiri imayambitsa tsitsi komanso kutaya misomali, choncho tsiku limatha kudya mtedza umodzi kapena anayi okha wa Brazil.
Mankhwala ochepa a kashehew ali ndi gawo limodzi mwa magawo makumi asanu ndi limodzi mwa zakudya zomwe zimalimbikitsa kupatsa mphamvu ya magnesiamu, zomwe zimathandiza kuti zakudya zizikhala ndi mphamvu, zomwe zimakhala zabwino kwa mafupa. Zakudya zomwe zimapezeka m'matumbo zimathandiza kuti khungu likhale lopangidwa.
Azimayi ali ndi "malo okondweretsa", ndiko kuti, amayi amtsogolo, amalimbikitsidwa kwambiri ndi mfuti. Mu mlingo wa tsiku limodzi wokhazikika, umene watchulidwa pamwambapa (28 g), muli mtedza 20 okha, koma ali ndi 17 peresenti ya folic acid, choncho ndi koyenera kwa amayi apakati. Mafuta a oleic amathandiza kuchepetsa kuthamanga kwa magazi ndi kuteteza matenda a maganizo. Choncho idyani msikiti, ndi imodzi mwa mtedza wokoma kwambiri, komanso imodzi mwa zakudya zabwino kwambiri.
Walnut ali ndi antioxidants wambiri kusiyana ndi mtedza wina uliwonse, kuupanga kukhala wothandizira kuthetsa khansa, kupweteka ndi matenda a mtima. Pali mitundu yambiri ya maphikidwe ogwiritsira ntchito mtedza kuti muteteze ndi kuchiza matenda osiyanasiyana omwe amatsimikizira mankhwala a walnuts. Koma ife tidzamvetsera poyamba pazotsatizana za madokotala ndipo tidzakhala ndi walnuts mu mawonekedwe awo apamwamba. Mwachibadwa, mu chokoleti ndi mtedza, padzakhala zovulaza kuposa zabwino.
Mtedza wotchuka kwambiri ndi zipatso, zofanana ndi strawberries, kufufuza koonekeratu kwa antioxidants motsutsana ndi khansa, koma ndi zabwino kwa iwo omwe alibe chifuwa kwa iwo. Mwa njira, chifukwa cha chilungamo, nthanga sizikhala nati, koma mbewu ya legume, yofanana ndi nandolo, nyemba, mphodza. Mwamwayi, anthu ambiri "amadziwa" nyemba zokhazokha komanso zowonjezera mchere, pamene ubwino wonse wa moyo umatayika.