19 Zakudya Zamadzi Zambiri Zomwe Zimakuthandizani Kuti Musamadzidwe Madzi

Zamkati

• 1. Chivwende
• Momwe Mungadulire: Chivwende
• 2. Strawberries
• 3. Cantaloupe
• 4. Mapichesi
• 5. Malalanje
• 6. Mkaka Wopanda
• 7. Nkhaka
• 8. Letesi
• 9. Msuzi ndi Msuzi
• 10. Zukini
• 11. Selari
• 12. Yogurt Yachigwa
• 13. Tomato
• 14. Tsabola wa belu
• 15. Kolifulawa
• 16. Kabichi
• 17. Zipatso Zamphesa
• 18. Madzi a Kokonati
• 19. Tchizi Cottage
• Mfundo Yofunika Kwambiri

Kutaya madzi koyenera ndikofunikira kwambiri paumoyo wanu.

M'malo mwake, kusamwa madzi okwanira kumatha kubweretsa kusowa kwa madzi m'thupi, komwe kumatha kubweretsa kutopa, kupweteka mutu, mavuto apakhungu, kukokana kwa minofu, kuthamanga magazi komanso kuthamanga kwa mtima ().

Kuphatikiza apo, kuchepa kwa madzi m'thupi kwa nthawi yayitali kumatha kubweretsa zovuta zina monga kulephera kwa ziwalo ().

Akatswiri amalangiza kuti mumamwa magalasi angapo amadzi patsiku kuti mukwaniritse zosowa zanu.

Koma ngakhale madzi akumwa ndi ofunikira kwambiri, amathanso kuwapeza pazakudya. Pali zakudya zambiri zathanzi zomwe zimatha kupereka madzi ambiri pazakudya zanu.

Nkhaniyi idafotokoza zakudya 19 zamadzi zomwe zingakuthandizeni kuti musakhale ndi madzi okwanira.

1. Chivwende

Zamkatimu zamadzi: 92%

Chivwende ndi chopatsa thanzi kwambiri komanso chimodzi mwazinthu zopatsa thanzi kwambiri zomwe mungadye.

Chikho chimodzi (154-gramu) chokhala ndi chikho chopitilira theka (118 ml) chamadzi, kuphatikiza pa fiber komanso michere yambiri, kuphatikiza vitamini C, vitamini A ndi magnesium. Mulinso ma calories ochepa, opatsa ma calorie 46 pa chikho chimodzi (2).

Chifukwa chokhala ndi madzi ambiri, mavwende amakhala ndi mafuta ochepa kwambiri. Izi zikutanthauza kuti mavwende ambiri amakhala ndi ma calories ochepa.

Zakudya zokhala ndi ma calorie ochepa zawonetsedwa kuti zimathandizira kuchepetsa thupi polimbikitsa kukhuta ndikuchepetsa njala (,).

Kuphatikiza apo, chivwende chimakhala ndi ma antioxidants amphamvu, kuphatikiza ma lycopene.

Kampaniyi yawerengedwa kuti imatha kuchepetsa kuwonongeka kwa okosijeni m'maselo, omwe amalumikizidwa ndi matenda monga matenda amtima ndi matenda ashuga ().

Mutha kuwonjezera mavwende ku zakudya zanu pomadya ngati chotupitsa chotsitsimula kapena mbale yotsatira. Amagwiritsidwanso ntchito popanga masaladi.

Chidule:

Chivwende ndi chipatso chowotcha, chopatsa thanzi chomwe chimatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa matenda.

Momwe Mungadulire: Chivwende

2. Strawberries

Zamkatimu zamadzi: 91%

Strawberries amakhala ndi madzi ambiri, kuwapangitsa kukhala chakudya chosungunula kwambiri.

Chifukwa pafupifupi 91% ya mabulosi a strawberries amachokera m'madzi, kuwadya kumathandizira kuti muzimwa madzi tsiku lililonse.

Kuphatikiza apo, strawberries amapereka michere yambiri, yolimbana ndi matenda antioxidants ndi mavitamini ndi michere, kuphatikiza vitamini C, folate ndi manganese (6,,).

Kudya sitiroberi pafupipafupi kwawonetsedwa kuti kumachepetsa kutupa, komwe kumatha kuteteza kuteteza matenda amtima, matenda ashuga, Alzheimer's komanso mitundu ingapo ya khansa (,).

Ndikosavuta kuphatikiza ma strawberries pazakudya zanu powasakaniza ndi ma smoothies kapena kuwaphatikiza mu saladi.Amapangidwanso kuwonjezera pamasangweji ndi zokutira.

Chidule:

Strawberries ndi athanzi kwambiri ndipo amakhala ndi madzi ambiri. Kuphatikiza apo, michere yomwe amapereka imatha kupindulitsa.

3. Cantaloupe

Zamkatimu zamadzi: 90%

Cantaloupe ndi vwende yomwe imapatsa thanzi kwambiri ndipo imatha kulimbitsa thanzi lanu m'njira zingapo.

Chikho chimodzi (177 magalamu) a cantaloupe amapangidwa ndi madzi pafupifupi 90% ndipo amapereka madzi opitilira theka la chikho (118 ml) pamadzi (11).

Chikho chimodzi cha cantaloupe chimakhalanso ndi magalamu awiri a fiber, omwe amagwira ntchito limodzi ndi madzi kuti akwaniritse kukhuta ndikuchepetsa chilakolako chanu (11,,,).

Kuphatikiza apo, cantaloupe ili ndi vitamini A wambiri, popereka zosowa zanu za tsiku ndi tsiku mu chikho chimodzi (177-gramu) yotumikira. Kafukufuku wasonyeza kuti vitamini A imatha kulimbikitsa chitetezo cha mthupi poteteza kumatenda (11,).

Mutha kudya cantaloupe plain kapena kuwonjezera pa saladi, smoothies, yogurt kapena salsa. Zimapangitsanso mbali yabwino pa kadzutsa.

Chidule:

Cantaloupe ndi chipatso chopatsa thanzi chomwe chimapereka madzi ochulukirapo komanso mavitamini ndi michere yambiri yolimbikitsa thanzi.

4. Mapichesi

Zamkatimu zamadzi: 89%

Amapichesi ndi zipatso zopatsa thanzi kwambiri komanso zosungunuka.

Pafupifupi 90% ya kulemera kwawo ndi madzi. Amaperekanso mavitamini ndi michere yambiri, monga vitamini A, vitamini C, B mavitamini ndi potaziyamu (16).

Kuphatikiza apo, kudya mapichesi okhala ndi khungu kungathandizenso kulimbana ndi ma antioxidants monga chlorogenic acid pazakudya zanu ().

Madzi a pichesi ndi zotengera zake ndi chifukwa chake amadzaza kwambiri komanso amakhala ndi mafuta ochepa, okhala ndi ma calories 60 okha mu pichesi wapakatikati (16).

Ndikosavuta kuwonjezera mapichesi pazakudya zanu. Amakonda kuphatikiza ma smoothies ndi masaladi komanso amawonjezeranso zabwino kanyumba tchizi ndi yogurt.

Chidule:

Amapichesi ali ndi madzi ambiri, ma fiber komanso ma antioxidants, kuphatikiza mavitamini ndi michere yambiri yomwe ingalimbikitse madzi kuyenda komanso kupereka maubwino ena ambiri azaumoyo.

5. Malalanje

Zamkatimu zamadzi: 88%

Ma malalanje ndi athanzi modabwitsa ndipo atha kukhala ndi maubwino angapo azaumoyo.

Pali pafupifupi chikho cha theka (118 ml) chamadzi mu lalanje limodzi, komanso fiber ndi michere yambiri (18).

Izi zimaphatikizapo vitamini C ndi potaziyamu, zomwe zingalimbikitse chitetezo chanu chamthupi komanso thanzi la mtima (,).

Malalanje amakhalanso ndi anti-antioxidants, kuphatikiza ma flavonoid, omwe amatha kuteteza kuwonongeka kwa ma cell pochepetsa kutupa (,).

Madzi ndi fiber m'malalanje zimatha kulimbikitsa kukhutira, zomwe zimathandizira kuti chilakolako chanu chizilamuliridwa (,,).

Kuphatikiza apo, kudya zipatso za citrus monga malalanje kumatha kuteteza ku impso. Izi ndichifukwa choti asidi wa citric omwe ali nawo amatha kumangika ndi calcium oxalate yopanga mwala, ndikuthandizira kutulutsa thupi ().

Kutsekemera koyenera ndichinthu china chofunikira popewa miyala ya impso, yomwe madzi ambiri a malalanje amatha kuthandiza kulimbikitsa ().

Chidule:

Malalanje ndi gwero lalikulu lamadzi, CHIKWANGWANI, ma antioxidants komanso michere yambiri ndipo zitha kuthandiza kupewa impso ndi matenda angapo.

6. Mkaka Wopanda

Zamkatimu zamadzi: 91%

Mkaka wofewetsa umakhala wathanzi kwambiri.

Amapangidwa ndimadzi ambiri ndipo amapereka mavitamini ndi michere yambiri, kuphatikiza vitamini A, calcium, riboflavin, vitamini B12, phosphorus ndi potaziyamu (25).

Sikuti mkaka umangothandiza pakumwa madzi okwanira, komanso umathandizanso kuthanso madzi mukamachita masewera olimbitsa thupi ().

Kafukufuku wowerengeka wasonyeza kuti mkaka wamafuta ochepa umathandiza anthu kukhalabe ndi madzi atatha masewera olimbitsa thupi, poyerekeza ndi zakumwa zamasewera kapena madzi wamba (,).

Izi zili choncho chifukwa cha ma electrolyte amkaka ndi mapuloteni, omwe atha kuthandiza m'malo mwa zotayika zamadzimadzi ().

Chifukwa mkaka umapezeka kwambiri komanso wotsika mtengo, ndizosavuta kuyika pazakudya zanu.

Chidule:

Mkaka uli ndi madzi ambiri, mavitamini ndi michere, ndipo awonetsedwa kuti amathandiza anthu kukhalabe ndi madzi oyenera, makamaka atachita masewera olimbitsa thupi.

7. Nkhaka

Zamkatimu zamadzi: 95%

Nkhaka ndi chakudya china chopatsa thanzi komanso chopatsa thanzi choyenera kudya.

Amapangidwa ndimadzi athunthu ndipo amaperekanso zakudya zina zochepa, monga vitamini K, potaziyamu ndi magnesium (28).

Poyerekeza ndi masamba ena omwe ali ndi madzi ambiri, nkhaka ndi amodzi mwamafuta ochepa kwambiri. Pali ma calories asanu ndi atatu okha mu theka la kapu (52-gramu) yotumikira, ndipo madzi ake amawapangitsa kukhala otsitsimula kwambiri (28).

Mutha kudya nkhaka zambiri popanda kuwonjezera ma calories m'zakudya zanu, zomwe zimathandiza kuti mukhalebe wonenepa ().

Ndikosavuta kuyika nkhaka muzakudya zanu. Amakonda kuwonjezeredwa m'masaladi ndi masangweji, koma amathanso kuphatikizidwa pazakudya zophika monga zotumphukira ndi msuzi.

Chidule:

Nkhaka zimakhala ndi madzi ambiri koma ndizochepa kwambiri. Kuphatikizaku ndikothandiza pazinthu zingapo zaumoyo wanu, kuphatikiza hydration.

8. Letesi

Zamkatimu zamadzi: 96%

Letesi ili ndi zinthu zingapo zolimbikitsa thanzi.

Chikho chimodzi (72 magalamu) a letesi chimapereka zoposa chikho chimodzi (59 ml) chamadzi, kuphatikiza 1 gramu ya fiber. Zimaperekanso 5% ya zosowa zanu za tsiku ndi tsiku za folate (29).

Folate ndi yofunika kwa amayi apakati, chifukwa imatha kuthandiza kupewa ziphuphu za neural tube ().

Kuphatikiza apo, letesi amakhala ndi mavitamini K ndi A, onse omwe amaphunziridwa kuti ateteze mafupa anu ndi chitetezo cha mthupi (29,,).

Kuphatikiza apo, kuphatikiza kwa madzi ndi fiber mu letesi kumapangitsa kudzaza kwambiri ma calories ochepa. Pali ma calories 10 okha mu chikho chimodzi (72-gramu) chotumikira (29).

Mutha kuwonjezera letesi pazakudya zanu pogwiritsa ntchito saladi. Kuphatikiza apo, mutha kuyigwiritsa ntchito ngati "bun" wama burger kapena kukulunga m'malo mwa tortilla m'malo mwa mbewu zopanda hydrate.

Chidule:

Letesi imapereka michere yochepa yofunikira ndi ulusi, komanso madzi ochulukirapo, omwe angakuthandizeni kuti musavutike.

9. Msuzi ndi Msuzi

Zamkatimu zamadzi: 92%

Msuzi ndi supu nthawi zambiri zimakhala zamadzi ndipo zimatha kukhala zowononga kwambiri komanso zopatsa thanzi.

Mwachitsanzo, 1 chikho (240 magalamu) a msuzi wa nkhuku amapangidwa pafupifupi madzi onse, zomwe zimakupatsani ndalama zokwanira zosowa zanu za tsiku ndi tsiku (33).

Kudya zakudya zamadzi monga msuzi ndi msuzi pafupipafupi kumathandizanso kuti muchepetse thupi chifukwa chotsika kwambiri ndi ma kalori.

Kafukufuku wambiri apeza kuti iwo omwe amadya msuzi asanadye chakudya amadya zopatsa mphamvu zochepa motero amakhala ndi vuto lochepa la kalori tsiku lililonse ().

Kafukufuku wina, omwe adatenga nawo gawo omwe adadya magawo awiri a supu yotsika kwambiri patsiku adatsika ndi 50% kuposa omwe amadya ma calorie ofanana pazakudya zoziziritsa kukhosi ().

Mutha kuwonjezera kwambiri zakumwa za msuzi ndi supu powonjezera masamba ambiri, monga broccoli, kaloti, anyezi, bowa ndi tomato.

Chidule: Msuzi ndi supu zili ndi madzi ambiri motero zakudya zabwino kwambiri zomwe mungaphatikizepo pazakudya zanu kuti mulimbikitse madzi.

10. Zukini

Zamkatimu zamadzi: 94%

Zukini ndi ndiwo zamasamba zopatsa thanzi zomwe zimatha kukhala ndi maubwino angapo azaumoyo.

Chikho chimodzi (124-gramu) chotulutsa zukini chodulidwa chimakhala ndi madzi opitilira 90% ndipo chimapereka 1 gramu ya fiber. Zonsezi ndizothandiza kuti mukhalebe okwanira (36).

Chifukwa chokhala ndi madzi ambiri, zukini ndi mafuta ochepa kwambiri, okhala ndi ma calories 20 okha mu chikho chimodzi (124 magalamu) (36).

Kudya zukini kumathandizira zakudya zingapo, makamaka vitamini C, popeza chikho chimodzi (124 magalamu) chimakhala ndi 35% ya zosowa zanu za tsiku ndi tsiku (36).

Vitamini C ndiyofunikira kuti chitetezo cha mthupi chitetezeke ndipo chitha kuteteza ku matenda angapo ().

Kuti muphatikize zukini pazakudya zanu, idyani nokha ngati mbale yam'mbali kapena onjezerani msuzi, masaladi ndi ma fries. Muthanso kudula kuti azipanga kuti mupange "Zakudyazi" zomwe mungagwiritse ntchito m'malo mwa pasitala wamba.

Chidule: Kudya zukini kudzakuthandizani kuchuluka kwa madzi ndi zakudya m'thupi lanu. Zidzakuthandizani kuti mukhale ndi madzi okwanira, ndipo ndizopindulitsa pa thanzi lanu lonse.

11. Selari

Zamkatimu zamadzi: 95%

Selari ndi chakudya chopatsa thanzi komanso chopatsa thanzi choyenera kudya.

Amapangidwa ndimadzi ambiri, kupereka pafupifupi theka chikho (118 ml) yake mu chikho chimodzi chotumizira.

Izi zimapangitsa kuti azikhala ndi ma calorie ochepa ma 16 calories pa chikho chilichonse (38).

Monga masamba ena omwe amapezeka madzi ambiri, udzu winawake ukhoza kukhala chakudya chochepetsera thupi chifukwa chokhala ndi madzi ambiri komanso kuchuluka kwama calories ().

Kuphatikiza apo, udzu winawake umakhala ndi michere komanso michere yambiri yofunika.

Imakhala ndi vitamini K wambiri komanso potaziyamu, yomwe imatha kuteteza matenda amtima, mitundu ina ya khansa ndi matenda okhudzana ndi mafupa monga kufooka kwa mafupa (38,,).

Ndiosavuta kuyika udzu winawake mu zakudya zanu, chifukwa amatha kudya zosaphika kapena zophika. Mutha kuziwonjezera ku supu ndi saladi, kapena idyani timitengo tating'onoting'ono tomwe timathira bwino monga hummus kapena Greek yogurt.

Chidule: Selari imakhala ndi ma calories ochepa komanso ndimagwero abwino amadzi ndi michere. Izi zimatha kulimbikitsa mbali zingapo zaumoyo wanu, kuphatikiza kuyamwa koyenera.

12. Yogurt Yachigwa

Zamkatimu zamadzi: 88%

Yogurt yosavuta ili ndi madzi ambiri ndi michere yomwe ingalimbikitse mbali zingapo zaumoyo wanu.

Chikho chimodzi (245-gramu) chokhala ndi yogurt yosavuta chimakhala ndi madzi opitilira 75%. Imaperekanso mavitamini ndi michere yambiri, monga calcium, phosphorous ndi potaziyamu, zonse zomwe zimadziwika kuti zimathandizira kulimbitsa thanzi la mafupa (, 41,,).

Yogurt imakhalanso ndi mavitamini ambiri, opatsa magalamu opitilira 8 komanso pafupifupi 17% ya zosowa zanu za tsiku ndi tsiku mu chikho chimodzi (245-gramu) chotumikira (41).

Kudya yogati pafupipafupi kwawonetsedwa kuti kumalimbikitsa kuchepa kwa thupi, zomwe zimachitika makamaka chifukwa chakuchepetsa njala chifukwa chamadzi ndi mapuloteni ambiri (,,).

Kuti mupeze phindu lonse la yogurt, idyani mitundu yosavuta m'malo mwa zonunkhira za yogurt.

Izi ndichifukwa choti yogurt yamankhwala amakhala ndi shuga wowonjezera wopanda thanzi, womwe umayenera kuchepetsedwa pazakudya zanu chifukwa chothandizira kulimbikitsa matenda monga kunenepa kwambiri, matenda amtima ndi matenda ashuga (,,).

Mwachitsanzo, 1 chikho (245 magalamu) a yogurt wokhala ndi zipatso amakhala ndi magalamu 47 a shuga, omwe amapitilira kanayi kuchuluka komwe kumapezeka muyeso yofanana ya yogurt (41, 50).

Chidule: Yogurt wamba ndi gwero lalikulu lamadzi, mapuloteni komanso mavitamini ndi michere yambiri. Itha kukupatsirani ma hydrating zotsatira, komanso zabwino zambiri zathanzi.

13. Tomato

Zamkatimu zamadzi: 94%

Tomato amakhala ndi thanzi labwino ndipo amatha kukhala ndi thanzi labwino.

Phwetekere limodzi lokha limapatsa madzi pafupifupi theka la chikho (118 ml).

Zimaperekanso mavitamini ndi michere yambiri, kuphatikiza mavitamini A ndi C owonjezera chitetezo cha mthupi.

Kuchuluka kwa madzi mu tomato kumathandizira kuti akhale ndi mafuta ochepa, okhala ndi ma calories 32 okha mu chikho chimodzi (149-gramu) chotumizira (51).

Kuphatikiza apo, tomato ali ndi michere yambiri komanso matenda ena olimbana ndi ma antioxidants, kuphatikiza ma lycopene.

Lycopene yawerengedwa kuti ingathe kuchepetsa chiwopsezo cha matenda amtima ndipo itha kuthandizira kupewa kukula kwa khansa ya prostate (,,).

Mutha kusangalala ndi tomato wophikidwa ndi msuzi, masukisi ndi mbale zina zingapo. Amawonjezeranso kuma saladi ndipo amagwiritsa ntchito kupanga salsa.

Chidule: Tomato amapereka madzi ambiri, michere komanso ma antioxidants, omwe ndi othandizira kuthirira madzi komanso kuteteza kumatenda angapo.

14. Tsabola wa belu

Zamkatimu zamadzi: 92%

Tsabola wa belu ndi masamba ena opatsa thanzi modabwitsa omwe amakhala ndi zotsatirapo zosiyanasiyana zolimbikitsa thanzi.

Zoposa 90% za kulemera kwa tsabola wa belu zimachokera m'madzi.

Amakhala ndi michere yambiri, mavitamini ndi michere, monga mavitamini B ndi potaziyamu. Tsabola wa belu amakhalanso ndi carotenoid antioxidants, zomwe zimachepetsa chiopsezo cha khansa zina ndi matenda amaso (55,).

Komanso, tsabola wa belu amakhala ndi vitamini C wambiri, poyerekeza ndi zipatso ndi ndiwo zamasamba, zomwe zimapereka 317% ya zosowa zanu tsiku ndi tsiku mu chikho chimodzi (149 magalamu) (55).

Sikuti vitamini C imangothandiza chitetezo cha mthupi lanu, komanso imathandizira thupi lanu kuyamwa chitsulo moyenera, imalimbikitsa thanzi la mafupa ndikuteteza ma cell anu ku zotsatira zoyipa za ma radicals aulere (,).

Chifukwa chokhala ndi madzi ambiri, tsabola belu amakhala ndi ma calories ochepa, opatsa ma calories 46 pa chikho (149 magalamu). Izi zikutanthauza kuti mutha kudya zigawo zikuluzikulu popanda kumva kuti mwadutsa malire (55).

Pali njira zingapo zophatikizira tsabola wabelu muzakudya zanu. Amatha kudyedwa osaphika m'masaladi, kuphatikiza msuzi kapena kuwonjezeredwa kuti aziphika.

Chidule: Tsabola wa Bell atha kupereka zabwino zingapo zathanzi chifukwa cha kuchuluka kwa madzi ndi michere yomwe imakhala, makamaka vitamini C.

15. Kolifulawa

Zamkatimu zamadzi: 92%

Kolifulawa ndi ndiwo zamasamba zabwino kwambiri zomwe mungaphatikizepo pazakudya zanu, chifukwa ndizopatsa thanzi komanso zimathira madzi.

Chikho chimodzi (100 magalamu) a kolifulawa chimapatsa kapu yopitilira imodzi (59 ml) yamadzi, komanso magalamu atatu azolimbitsa thupi.

Madzi ake ochulukirapo amathandizira kutsika kwama calories ochepa, okhala ndi ma calorie 25 okha pa chikho (58).

Kuphatikiza apo, kolifulawa amakhala ndi mavitamini ndi michere yoposa 15, kuphatikiza choline, yemwe samapezeka muzakudya zambiri. Choline ndi chopatsa thanzi chothandizira kuthandizira thanzi laubongo ndi kagayidwe kabwino ka thupi (58,).

Mutha kugwiritsa ntchito kolifulawa m'malo mwa njere zosachepetsa kwambiri poidula bwino mu "mpunga" kapena kuigwiritsa ntchito kupanga kutumphukira kwa pizza wa kolifulawa.

Chidule: Kolifulawa imapereka madzi ochulukirapo, michere ndi michere, ndipo ndi cholowa m'malo mwa mbewu zomwe sizikhala ndi madzi ambiri.

16. Kabichi

Zamkatimu zamadzi: 92%

Kabichi ndi masamba obiriwira abwino kwambiri (60).

Ndizochepa kwambiri koma zimakhala ndi fiber komanso michere yambiri. Mulinso vitamini C, vitamini K, folate komanso mchere wambiri womwe ungakhale ndi zotsatira zolimbikitsa thanzi (, 60).

Mwachitsanzo, vitamini C amadziwika bwino pantchito yake yochepetsera kutupa ndipo awonetsedwa kuti amachepetsa chiwopsezo cha matenda osatha monga matenda ashuga ndi matenda amtima ().

Kuphatikiza apo, kabichi imapereka ma glucosinolates, omwe ndi ma antioxidants omwe amaganiza kuti amateteza ku mitundu ina ya khansa, monga khansa yamapapu (,).

Kuphatikiza apo, kabichi nthawi zambiri imafufumitsa mu sauerkraut, yomwe imakhalanso ndi madzi ambiri ndipo itha kupindulitsa kugaya chakudya (, 64).

Chidule: Kudya kabichi kungathandizire mbali zingapo zaumoyo wanu, kuphatikizapo hydration. Izi ndichifukwa chamadzi, michere komanso antioxidant yake.

17. Zipatso Zamphesa

Zamkatimu zamadzi: 88%

Zipatso zamphesa ndi zipatso zabwino kwambiri za zipatso zomwe zimakhala ndi thanzi labwino.

Mu theka la manyumwa (123 magalamu), pali theka la chikho (118 magalamu) amadzi, zomwe zimapereka madzi ochuluka pazosowa zanu za tsiku ndi tsiku (65).

Kuphatikiza apo, zipatso zamphesa zimakhala ndi fiber, ma antioxidants komanso mavitamini ndi michere yambiri, kuphatikiza vitamini A, potaziyamu ndi folate.

Imakhala ndi vitamini C yowonjezera mphamvu yoteteza thupi lanu, yomwe imapereka 120% ya zosowa zanu za tsiku ndi tsiku mu theka la zipatso (123 magalamu) (65).

Kafukufuku wambiri wasonyeza kuphatikiza zipatso za manyumwa muzakudya zanu zitha kuthandizira kukulitsa kuchepa, komanso kuchepetsa cholesterol, kuthamanga kwa magazi ndi shuga m'magazi (,,).

Mutha kuphatikiza zipatso za manyumwa muzakudya zanu mukamadya momveka bwino, kuziphatikiza ndi ma smoothies kapena kuziwonjezera ku masaladi.

Chidule: Zipatso zamphesa zitha kulimbikitsa hydration chifukwa chamadzi ambiri. Mulinso michere yambiri komanso ma antioxidants omwe atha kukhala ndi maubwino angapo azaumoyo.

18. Madzi a Kokonati

Zamkatimu zamadzi: 95%

Madzi a kokonati ndi chakumwa chabwino chopatsa thanzi chomwe chimakupatsani madzi.

Sikuti imakhala ndi madzi okhaokha, imakhalanso ndi ma electrolyte, kuphatikiza potaziyamu, sodium ndi mankhwala enaake (69).

Kafukufuku wasonyeza kuti madzi a coconut atha kukhala othandiza pakukhazikitsanso madzi. Ndipo akuganiza kuti ndi othandiza pakuchira masewera olimbitsa thupi chifukwa cha zamagetsi zamagetsi (,).

Kumwa madzi a coconut mutatha kuchita masewera olimbitsa thupi ndi njira yabwino kuposa kumwa zakumwa zam'masewera, chifukwa zakumwa zambiri zamasewera zimakhala ndi shuga wowonjezera komanso zosakaniza zina zopanda thanzi.

Mwachitsanzo, 1-kapu (237-ml) ya Gatorade imapereka magalamu 13 a shuga, omwe ndi 50% kuposa madzi amodzimodzi a coconut (69, 72).

Chidule: Kumwa madzi a kokonati kumathandiza kwambiri kuti hydration chifukwa ili ndi madzi ambiri komanso ma electrolyte.

19. Tchizi Cottage

Zamkatimu zamadzi: 80%

Cottage tchizi ndi mkaka wina wathanzi komanso wathanzi wokhala ndi ma hydrate.

Pafupifupi 80% ya kulemera kwa kanyumba kanyumba kumachokera m'madzi.

Mulinso magalamu 25 a mapuloteni pa chikho chimodzi (225-gramu) chotumikira, chomwe ndi 50% ya zosowa zanu za tsiku ndi tsiku (73).

Ndi madzi okwanira komanso mapuloteni omwe ali chifukwa chachikulu chomwe chimadzaza chakudya chomwe chingathandize kuchepetsa chidwi chanu (,).

Kuphatikiza apo, tchizi kanyumba kali ndi mbiri yabwino, yopatsa 36% ya zosowa zanu za tsiku ndi tsiku za phosphorous, 19% ya calcium ndi 31% ya selenium mu chikho chimodzi (225 magalamu) (73).

Kuphatikiza apo, kanyumba tchizi ndi gwero lalikulu la mavitamini a B, kuphatikiza riboflavin ndi vitamini B12, zomwe ndizofunikira kuti ubongo ukhale wathanzi, kagayidwe kake kake ndikuthandizira kuti mafupa anu akhale athanzi (,,).

Ndikosavuta kuphatikiza tchizi kanyumba muzakudya zanu. Mutha kusakaniza ndi zipatso, kuzigwiritsa ntchito ngati kufalikira, kuziwonjezera ku masaladi kapena kudya ndi omelet.

Chidule: Tchizi tating'ono timakhala ndi madzi ndi mapuloteni ambiri, kuphatikiza mavitamini ndi michere yomwe ingakupatseni thanzi.

Mfundo Yofunika Kwambiri

Kukhala ndi hydrated ndikofunikira kwambiri paumoyo wanu wonse.

Akatswiri azaumoyo amalimbikitsa kuti mumamwa magalasi angapo amadzi patsiku kuti mukwaniritse zosowa zanu, koma chakudya chomwe mumadya nthawi zambiri chimanyalanyazidwa.

Ngakhale madzi akumwa ndi ofunikira, mutha kumwa madzi ochulukirapo pophatikiza zipatso, ndiwo zamasamba ndi zinthu zamkaka zomwe mumadya.

Ichi ndichifukwa chake anthu ambiri samayenera kumwa madzi ambiri.

Malingana ngati mukudya zakudya zambiri zamadzi ndi madzi akumwa mukamva ludzu, simudzakhala ndi vuto lokhala ndi madzi.