4 Zowonjezera kwa Amayi Zomwe Zingalimbikitse Kuchepetsa Kuwonda

Zamkati

• Mankhwala enaake a
• Vitamini D.
• Bilberry
• Mapuloteni
• Onaninso za

Tikukhala m'dziko lopangidwa kuti litithandizire kukonza zolakwa zathu. Ndicho chifukwa chake timayang'ana ma spell, makina obwezeretsa mawu achinsinsi, komanso "Mukutsimikiza kuti mukufuna kufufuta?" kukufulumizitsani. Zolimbikitsazi, ngakhale nthawi zina zimasokoneza miyoyo yathu (kukuthandizani, kuwongolera pokha!), Zititeteze pamene tili pachiwopsezo.

Chifukwa chake pankhani yazakudya, ndizomveka kukhala ndi zosungira-njira yothandizira-yomwe ingakuthandizireni pakukwaniritsa zolinga zanu zakunyanja. Ngati mukutsatira kale mfundo khumi ndi ziwiri izi za kudya kwabwino kuchokera Zakudya Zakudya za Bikini, othandizira owonjezerawa adzakulitsa zotsatira za dongosolo lanu la zakudya kuti akuthandizeni kusintha thupi lanu, kukhala ndi chidaliro, ndikukhalabe ndi thupi lanu bwino.

Mankhwala enaake a

Chinthu chimodzi chachikulu cha michere imeneyi ndi kuthekera kwake kupumula minofu, kukupatsani bata, ndikulimbikitsa kugona mwamtendere, komwe kumathandizanso kuti mapulani azakudya azigwira ntchito. Malinga ndi National Institutes of Health, magnesium imafunikira pazinthu zopitilira 300 m'thupi, kuphatikiza kukhazikika kwa mtima, kuwongolera kuchuluka kwa shuga wamagazi, ndikuthandizira kutsika kwa magazi. Kafukufuku wina akuwonetsanso kuti kudya kwambiri kwa magnesium kumatha kuchepetsa chiopsezo cha khansa ya m'matumbo, ndipo kafukufuku wambiri wasonyeza kuti magnesium ingathandize kuchiza matenda monga osteoporosis, PMS, migraines, kukhumudwa, ndi zina zambiri.

Kuphatikiza pazabwino zathanzi, magnesium imatha kuthandizanso kuchepetsa thupi komanso kupanga thupi. Kafukufuku wa 2013 mu Journal of Nutrition anapeza kuti kudya kwambiri kwa magnesium kumagwirizanitsidwa ndi kuchepa kwa shuga ndi insulini yosala kudya (zizindikiro zokhudzana ndi mafuta ndi kulemera kwa thupi), ndipo kafukufuku wina wochokera ku England anapeza kuti magnesium yowonjezera ikhoza kukhala ndi zotsatira zopindulitsa pa kuchepetsa kusungidwa kwa madzi pa nthawi ya kusamba, kuthandiza. kuchepetsa kutupa kwamimba kosayenera. Kuchuluka kwa magnesium kwa amayi osakwana zaka 30 ndi 310 milligrams, ndi 320 kwa amayi opitirira zaka 30. Mudzapeza magnesium muzakudya zambiri, kuphatikizapo masamba obiriwira a masamba, nyemba, ndi mtedza. Zowonjezera mumapiritsi kapena ufa zimapezekanso kwambiri m'masitolo azaumoyo. Yesani kumwa madzi ofunda ndi supuni ya ufa wa magnesium usiku uliwonse musanagone: Izi zingakuthandizeni kugona mokwanira komanso kukhala wokhazikika, kuchepetsa kuphulika ndi kusapeza bwino.

Vitamini D.

Vitamini D ili ndi maubwino ambiri paumoyo wanu komanso zolinga za thupi lanu, komabe ambiri aife tili ndi vuto. (M'malo mwake, ngati mumakhala kumpoto kwa Atlanta kapena Phoenix, kafukufuku akuwonetsa kuti mwatsala pang'ono kukhala osakwanira D chaka chonse.) Chifukwa chake mapiritsi a vitamini D tsiku lililonse atha kukhala othandizira kuti muwonjezere zakudya zanu. Pali kafukufuku wosonyeza kuti vitamini D imathandizira kuwonjezera mphamvu za minofu, pomwe kukhala ndi kuchepa kwake kumalumikizidwa ndi zinthu monga matenda amtima ndi khansa. Kafukufuku wina akuwonetsa kuti anthu omwe ali ndi vitamini D ochepa amadwala chimfine kapena chimfine kuposa omwe ali ndi kuchuluka kwambiri. Ndiwo phindu lokha, koma lingaliraninso za zoyipa zomwe zingachitike: Mukamadwala kwambiri, mumamvanso kuti simukufuna kuchita masewera olimbitsa thupi ndipo mumakhala pachiwopsezo chofikira zakudya zotchedwa zakudya zabwino.

Ponena za kuchepa thupi, vitamini D itha kukhala ndi gawo lodalitsika kwambiri pothandiza kuthetsa njala ndi njala. Kafukufuku waku 2012 waku Iran mu Zakudya Zabwino adapeza kuti kuwonjezera pa vitamini D kumalumikizidwa ndi kuchepa kwama 7% kwamafuta, ndipo kafukufuku wocheperako wochokera ku University of Minnesota adapeza ubale pakati pamiyeso yayikulu ya D ndi kutayika kwamafuta, makamaka m'mimba. Inde, sizitanthauza kuti kumwa vitamini D ndi mankhwala amodzi. Koma kuti muthandizire kuchita masewera olimbitsa thupi komanso kudya, onetsetsani kuti mumalandira ndalama tsiku lililonse kudzera pazakudya, kuwala kwa dzuwa (kupeza mphindi 15 kunja, makamaka m'nyengo yozizira), ndikuwonjezeranso ngati kuli kofunikira. Mutha kupeza vitamini D mu zakudya zosiyanasiyana, monga nsomba, mazira, ndi mkaka wolimba; chakudya cholimbikitsidwa tsiku ndi tsiku ndi 600 IU. Kafukufuku akuwonetsa kuti mutha kuyamwa vitamini D wowonjezera mukamamwa ndi chakudya chanu chachikulu kwambiri.

Bilberry

Zipatso zouma ndi masamba a chomerachi, chokhudzana ndi mabulosi abulu, atha kupindulitsa chifukwa cha kuchepa kwa antioxidant. Kafukufuku wina wa 2011 munyuzipepalayi Matenda a shuga adapeza kuti chakudya chambiri mu biliberi (komanso nsomba zamafuta ndi njere zonse) chimathandizira magwiridwe antchito amthupi. Chimodzi mwazotsatira zake chinali kuphatikiza kuthamanga kwa magazi ndi zina zomwe zimafalitsa magazi zomwe zimakhudzana ndi kunenepa kwambiri.

Mapuloteni

Kafukufuku wowonjezereka akujambula kugwirizana pakati pa zothandizira zaumoyo m'matumbo monga ma probiotics-mabakiteriya athanzi omwe amakhala m'matumbo athu kapena m'matumbo-ndi kuwongolera kulemera. Kuyamwa kwa maantibiotiki, mwina kuchokera ku zakudya monga yogurt kapena zowonjezera, kwawonetsedwa kukhala kothandiza pachilichonse kuyambira kulimbitsa chitetezo cha mthupi ndikuchepetsa mavuto am'mimba mpaka kuchiza khansa. Kafukufuku wochokera ku Washington University School of Medicine wagwirizanitsa kunenepa kwambiri ndi kusowa kwa mitundu yosiyanasiyana ya zomera m'matumbo. Onjezerani yogati pa chakudya chanu cha tsiku ndi tsiku, makamaka ngati muli ndi vegan kapena lactose-intolerant, onetsetsani kuti mukuyang'ana ma probiotic omwe ali ndi osachepera 5 biliyoni.

Ndipo musaiwale kugula kopi yanu Zakudya Zakudya za Bikini lero kwa upangiri wowonjezera wowonjezera thupi ndi zinsinsi zocheperako zokonzekera kunyanja nthawi yomweyo!

Onaninso za