• Ngati mudya nyama, nkhuku, nsomba, mtedza ndi mkaka, mapuloteni omwe ali m'thupi adzabwerera mwamsanga.
• Kulephera kwa auenin kumabweretsanso pogwiritsa ntchito oatmeal ndi muesli.
• Potaziyamu imathandizidwa ndi masamba a m'mphepete mwa nyanja, masamba owawa, azitona zakuda, zouma dzuwa ndi msuzi kuchokera ku mazira a mbatata.
• Koma kuti mupange glutamine, muyenera kugula zakudya zopatsa thanzi komanso kumwa madzi a kabichi.
Ngati mukufuna ngakhale ayisikilimu ozizira, ndiye kuti thupi lanu liribe chitsulo.
Chilakolako chodya chokazinga chimanena za kusowa kwa kaboni.
Mukufuna kumwa, koma osati madzi, koma ndithudi zakumwa za carbonate. Izi zikutanthauza kuti thupi lanu liribe calcium.
Ngati mukukoka mchere, ndiye kuti nthawi zonse sizisonyeza kuti ali ndi mimba. Kodi mungadye nsomba, kumwa mkaka wa mbuzi ndikugwiritsira ntchito mchere wosakanizika pamene mukuphika. Zonsezi zimakhala chifukwa cha kusowa kwa chlorine.
Thupi limasowa magnesium ngati mukufuna kudya chowawa.
Ngati simungathe kudya chakudya cholimba, koma mukufuna kumwa madzi nthawi zonse, ndiye kuti mulibe madzi okwanira. Kuzaza thupi ndi madzi, kumwa madzi okwana 8-10 tsiku ndi tsiku ndi madzi a mandimu kapena mandimu.
Kukhala ndi chizolowezi chomwa zakumwa zoziziritsa kukhoza nthawizonse, kumasonyeza kusowa kwa thupi la manganese. Idyani mtedza wambiri - walnuts, amondi, pecans - blueberries ndi mananali.
Ngati muli ndi chilakolako choipa pamaso pa masiku ovuta, ndiye ichi ndi chizindikiro chodziwika chosoweka mu thupi la nthaka. Ikani chakudya chanu chofiira, nyama, nsomba, zamasamba ndi masamba obiriwira.
Mukawona kudya kwakukulu, ndiye kuti muyenera kudziwa kuti mulibe zizindikiro zotsatirazi m'thupi lanu: silicon, tryptophan, tyrosine. Za silicon ndi tryptophan zinanenedwa pamwambapa. Tyrosine imathandizidwanso ndi kudya zakudya za vitamini C. Idyani zipatso ndi ndiwo zamasamba zambiri mu lalanje, zobiriwira ndi zofiira.
Koma popanda kukhuta kwathunthu, thupi limanena kuti likusowa mavitamini B1 ndi B3, manganese ndi chlorine. Vitamini B1 ndi nyemba zambiri, nyemba, mtedza, chiwindi ndi zina zina. Vitamini B3 imapezeka mowonjezereka mu halibut, tuna, nkhumba, nkhuku, nkhuku nyama, nyemba ndi mbewu.
Tsopano mukudziwa zomwe micronutrients ndi mavitamini mu zakudya zili.
Olga Stolyarova , makamaka pa malowa