Njira yoyamba - zakudya zabwino
Ambiri a ife timagwiritsidwa ntchito katatu patsiku. Komabe, ndibwino kuti mukhale ndi thanzi labwino panthawi imodzi, koma nthawi zambiri. Zoposa zonse - zisanu pa tsiku. Choncho, tsiku lomwe thupi limalandira mphamvu ndi zakudya zamtunduwu nthawi zonse. Kuwonjezera pamenepo, zakudya zoterezi zimakhala zovuta kwambiri pa dongosolo lakumagazi komanso zimapangitsa kuti thupi liziyenda bwino.
Pogwiritsa ntchito zakudya zing'onozing'ono patsiku, koma nthawi zambiri, mungapewe mwayi wodya chakudya panthawi iliyonse ya chakudya. Imeneyi ndi njira yabwino yowonjezerapo zakudya zochepa. Choyenera kwambiri nthawi zonse ndi kudya zakudya zathanzi osati kugonjetsa mayesero ochokera ku zakudya zapamwamba zomwe zili pafupi nanu. Zosakaniza zochepa ndizo zabwino zotsutsa kukalamba.
Mitundu isanu yokonzanso thupi
1. Mtedza ndi mbewu
Zakudya zokoma ndi zokoma ndi mbewu ndizo zabwino koposa chakudya cham'mawa. Mitengo imodzi yokha ya mtedza ndi mbewu tsiku ndi tsiku ingathandize kusintha kwa magazi ndi minofu. Mtedza ndi nthanga zimakhala zolemera mu arginine - amino acid yomwe imathandizira kulimbana ndi matenda a mtima, kusowa mphamvu, kusabereka komanso kuthamanga kwa magazi ndikuthandizira njira yothetsera matenda. Kuwonjezera apo, arginine ikhoza kuyambitsa chidziwitso - gawo "lokonzanso" la ubongo.
Chithokomiro cha pituitary chimayambitsa kupanga hormone ya kukula, mlingo umene umagwa kwambiri mwa anthu oposa 35. Izi zikutanthauza kuti pambuyo pa zaka izi mahomoni anu ayamba kuchepa, ndipo mumayamba kuona zizindikiro za ukalamba. Khungu lanu limataya kuphulika, mumataya minofu ndi mphamvu, mumayamba kulemera mafuta, pamakhala kuchepa kwa ntchito yobereka. Komanso mtedza ndi mbewu ndizochokera kwa vitamini E ndi omega-3 fatty acids, zomwe zingakuteteze ku matenda a mtima ndi kuyamba kukalamba.
Mitengo ya amondi, mtedza wa pine, nthanga za sitsamba, mtedza wa Brazil, mbewu za dzungu, mbewu za mpendadzuwa, mbewu za fulakesi, nkhanu ndi pistachio ndizo zabwino kwambiri zakudya za kadzutsa. Aphatikize iwo kukonda kwanu ndi kusangalala. Kumbukirani kuti mtedza ndi mbewu zimakhala ndi zakudya zambiri kuposa zokazinga. Musanagwiritse ntchito, onetsetsani kuti mtedza ndi mbeu zimakhala zatsopano, osati zakale komanso zowola.
2. Maapulo
Pali zifukwa zambiri zomwe muyenera kudya maapulo awiri kapena katatu patsiku. Zotsatira za kafukufuku m'derali zimasonyeza kuti mapapu amagwira ntchito mwa iwo omwe amadya maapulo asanu kapena asanu pa tsiku bwino kuposa omwe samadya maapulo nkomwe. Kuonjezera apo, zatsimikiziridwa ndi sayansi kuti kumwa maapulo kumathandizira kusintha kwa mtima. Chifukwa cha pectin yambiri mu zipatso, kumwa maapulo 2-3 tsiku kumapangitsa kuti thupi likhale ndi thanzi labwino m'thupi. Pectin imathandizanso kuchepetsa chiopsezo cha khansa yamtunda - chomwe chimayambitsa imfa pakati pa anthu a zaka 50.
3. Zipatso
Zipatso zili ndi antioxidants. Zokongola zofiira, zofiirira ndi zamtambo zili ndi bioflavonoids - mankhwala ophera antioxidant omwe amachepetsa kuwonongeka kumene kumawamasula. Ma flavonoidswa ali amphamvu kwambiri oposa mavitamini C ndi E ndipo amathetsa kutupa bwino kuposa aspirin!
• Blueberries ndi ofunika kwambiri pa kadzutsa pakati pa zipatso zina. Ndipo osati chifukwa chokhala ndi mankhwala oopsa kwambiri, komanso chifukwa chakuti ali ndi mapulogalamu othandiza kwambiri omwe amateteza maselo a ubongo kuti asawonongeke. Komanso, blueberries imateteza ku matenda omwe amakhudza kukumbukira imfa ndi matenda a Alzheimers.
• Cherry imakhalanso ndi mankhwala othandiza antioxidant omwe amachititsa kuti tizirombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda. Komabe, kafukufuku amasonyeza kuti yamatcheri amathandiza kwambiri kwa ashuga. Antioxidants mu chitumbuwa akhoza kukutetezani ku khansa, nyamakazi ndi matenda a mtima, pamene amachepetsa mlingo wa cholesterol woopsa m'magazi.
4. Kutaya
Glutathione imatengedwa kuti ndiyo mphamvu yambiri ya antioxidants. Zachilengedwe izi zimapezeka m'mapepala, komanso katsitsumzukwa, walnuts ndi nsomba. Amakhala ndi atatu amino acid - glycine, glutamic acid ndi cysteine. Glutathione imayambitsa chitetezo cha mthupi, imateteza khansa ndikuthandiza thupi kuchotsa poizoni.
Kulephera kwa glutathione kungayambitse matenda a shuga a chiwindi ndi matenda a mtima, kutulutsa nyemba ndi kusakala msanga. Kuchetsa ndiko komwe kumachokera ku L-cysteine, chinthu chomwe chimateteza thupi ku zotsatira zovulaza, mankhwala, poizoni, mowa ndi fodya. Kuonjezera apo, L-cysteine ikhoza kupangitsa kuti thupi lanu lizikhala ndi chitetezo cha mthupi, limakutetezeni ku matenda a mtima ndikuthandizani kupeza minofu. Zimagwiritsidwa ntchito motsutsana ndi zotupa m'thupi ndipo zimapangitsa kukula kwa misomali ndi tsitsi.
5. Apurikoti
Ichi ndi njira yabwino kwambiri yothetsera kukalamba. Nutritionists ochokera padziko lonse lapansi amati imodzi mwa zigawo zikuluzikulu mu zakudya, cholinga kupulumutsa achinyamata - ndi apurikoti. Kafukufuku amasonyeza kuti apricot ndi gwero lolemera la carotenoids poyerekeza ndi zinthu zina. Carotenoids ndi antioxidants omwe amachepetsa chiopsezo cha matenda a mtima, amachepetsa mlingo wa cholesterol woopsa ndipo amatha kuteteza khansa.