Zakudya Zakudya 5 Ngakhale Anthu Aumoyo Oiwalika

Zamkati

• Vitamini D.
• Chitsulo
• Potaziyamu
• Nthaka
• Mankhwala enaake a
• Onaninso za

Zakudya zolimbitsa thupi ndi chimodzi mwa zigawo zazikulu za thanzi lanu. Komabe, kulandira chakudya chopatsa thanzi sikutanthauza kuti kumakutetezani ku zoperewera za zakudya. Zofooka zina ndizosavuta kuzizindikira chifukwa madotolo nthawi zambiri amawaitanitsa kuti akayezetse magazi - enanso amapusitsa. Kodi mukusowa zakudya zisanu zomwe zili zabwino kwa inu chifukwa cha zakudya zathanzi?

Vitamini D.

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Kulephera kotereku, komwe kumakhudza anthu 42 pa anthu 100 aliwonse ku U.S. Ndiko kulondola: Kutentha kwa dzuwa kumayambitsa mavitamini D m'thupi lanu. Ndipo aliyense amene amakhala mumthunzi amatha kukhala ndi vuto la D-kukwana. Limenelo ndi vuto chifukwa vitamini D imathandiza kukhalabe ndi mafupa athanzi ndipo ingathandize kupewa khansa, mwa njira zina zambiri, akutero Marisa Moore, RD, mlangizi wa zakudya ndi zakudya ku Atlanta. (Nzosakayikitsa kuti vitamini D ndi wofunikira ku thanzi lanu. Onani Zowopsa 5 Zachilendo Zaumoyo za Milingo Yochepa ya Vitamini D.)

Mungafunike kugwira ntchito zambiri za D muzakudya zanu, koma ndizovuta chifukwa mulibe zakudya zambiri zolemera mmenemo. Mkaka ndi zolimba ndi izo, kotero kuti mmodzi wa magwero chophweka. Mbewu zina ndi ma yogurts amakhalanso ndi mipanda yolimba ya D, chifukwa chake yang'anani chizindikirocho. Zosankha zina zachilengedwe zomwe zingakuthandizeni kukwaniritsa cholinga chanu cha 600 IU patsiku: bowa wodulidwa, wokazinga wa portabella (634 IU pa chikho), ma ounces atatu a salimoni wophika (444 IU), 1 filet yophika ya halibut (196 IU), 1 yophika tilapia filet. (130 IU), dzira lalikulu lowiritsa 1 (44 IU), malinga ndi nkhokwe yazakudya ya US Departments of Agriculture (USDA).

Chitsulo

Zithunzi za Corbis

Kuperewera kwachitsulo, komwe kumadziwikanso kuti kuchepa kwa magazi m'thupi, kumakhudza pafupifupi 13 peresenti ya amayi omwe ali ndi zaka za m'ma 20, 30, ndi 40s, deta yochokera ku Centers for Disease Control and Prevention (CDC) imasonyeza. Erin Spitzberg, R.D., ndiponso woyambitsa bungwe la Living It, ananena kuti Akazi amene amachepetsa kudya nyama zokhala ndi iron monga ng’ombe. Zakudya zabwino. Izi zikutanthauza kuti dongosolo lanu lodyera moyenera likhoza kubwerera. Magwero achitsulo omwe sianyama amakhala ovuta kuti thupi lanu litenge, pomwe ma phytates (antioxidants) mumbewu ndi ma tannins (polyphenols) mu tiyi amatha kuletsa kuyamwa kwachitsulo. Irritable Bowel Syndrome (IBS) ndi mavuto ena a m'mimba angathandizenso kuti asakhale ndi vuto chifukwa mayamwidwe achitsulo amapezeka mu thirakiti la GI, akutero Spitzberg. Kodi mungawone bwanji vuto lachitsulo? Chitsulo chotsika chimatha kukupangitsani kumva kuti ndinu aulesi, otopa, komanso opsinjika, pomwe mukulepheretsa magwiridwe antchito ndi ntchito, lipoti kafukufuku wowunika mu Zolemba pa Zaumoyo wa Akazi. Amayi azaka zapakati pa 19 mpaka 50 amafunikira mamiligalamu 18 (mg) patsiku-ndiponso ngati ali ndi pakati.

Ganizirani magwero awa, ndipo onetsetsani kuti mukumwanso vitamini C-75 mg wokwanira patsiku-imathandizira kuyamwa kwazitsulo: , 1 chikho chophika nyemba (5 mg), 1 3-ounce siketi ya ng'ombe yamphongo (4.5 mg).

Potaziyamu

Zithunzi za Corbis

Anthu ambiri omwe alibe mcherewu akumwa ma diuretics, omwe amatha kukupatsirani potaziyamu, akutero Spitzberg. Komabe, azimayi ambiri athanzi amalephera kulandira zomwe akufuna. "Zimatengera zipatso ndi ndiwo zamasamba zambiri kukwaniritsa zofunikira za potaziyamu (4700 mg / tsiku), ndipo tikudziwa kuti achikulire ambiri samakwaniritsa chikho cha 2 1/2 tsiku lililonse," akutero Moore. Limenelo ndi vuto chifukwa mwa zina, potaziyamu amathandiza kuti magazi azithamanga. Mu kafukufuku wina wofalitsidwa mu BMJ, anthu omwe amadya potaziyamu ambiri anali ndi 24 peresenti yochepetsera chiopsezo.

Nthochi (pafupifupi 400 mg iliyonse) ndi mbatata (pafupifupi 1600 mg pa spud) ndi magwero abwino. Pitirizani kuwonjezera chakudya chanu ndi: mawere owotcha (2563 mg), 1 chikho chophika Swiss chard (963 mg), chikho chimodzi chophika (911 mg), 1 yophika nyama yankhumba (776 mg), 1 chikho cha mphodza (731 mg) . (Gwero lina la potaziyamu wokwera kwambiri? Selari! Onani Maphikidwe 12 a Creative Selari ochokera kwa Ophika Odziwika.)

Nthaka

Zithunzi za Corbis

Mchere uwu umagwira gawo lofunikira munjira zambiri zamagetsi. Koma ndizovuta kuzindikira kuperewera kwa zinc pang'ono, chifukwa palibe mayeso abwino kwa iwo, atero a David Eide, Ph.D., pulofesa wa sayansi yazakudya ku University of Wisconsin-Madison. "Anthu ambiri ku US ali ndi zinki yambiri m'zakudya zawo, koma zakudya zomwe zimakhalanso ndi tirigu zimatha kulepheretsa kuyamwa kwa zinki chifukwa cha mankhwala omwe amamanga zinc ndikuletsa kuti asalowe m'matumbo."

Kafukufuku wina wa 2012 wochokera ku UC-Davis akuwonetsa kuti pafupifupi 7.5 peresenti ya anthu omwe ali m'maiko opeza ndalama monga United States alibe zinc. Zizindikiro zakusowa kwakukulu zimatha kuphatikizira tsitsi, zotupa pakhungu, kutsegula m'mimba, kuwonjezeka kwa matenda, komanso kutaya chidwi, atero a Eide. Kuperewera kwa zinki kungakhalenso kocheperako: Mu kafukufuku wina, amayi omwe ali ndi zinki yotsika kwambiri anali ndi 76 peresenti yokhala ndi zizindikiro za kuvutika maganizo kusiyana ndi omwe amadya kwambiri. Lingaliro limodzi: Zinc imatha kukulitsa milingo ya neurotrophic factor yochokera muubongo, mankhwala a muubongo omwe amatha kukulitsa chisangalalo.

Zosankha zingapo zolemera ndi zinc zokuthandizani kuti mupeze ndalama zolandilidwa tsiku lililonse (RDA) za 8 mg patsiku: oysters khumi ndi awiri (66 g), 1 ribeye filet (14 g), 1 bere wokazinga (13 g), 1 nyama yokazinga yaying'ono (6 g), 19 pecan halves (1.3 g).

Mankhwala enaake a

Zithunzi za Corbis

Pafupifupi theka la anthu aku US samadya magnesium yokwanira, malinga ndi data ya CDC. Ndilo vuto poganizira kuti magnesium imatenga gawo lofunikira pamachitidwe ambiri, akutero Moore. "Chifukwa cha kagayidwe kake ka kagayidwe ka shuga, zakudya zomwe zili ndi michere yambiri zimakhala ndi chiopsezo chochepa kwambiri cha matenda ashuga." Magnesium imagwirizananso ndi kuchuluka kwa mchere wamafupa komanso thanzi la mtima. Mu kafukufuku wofalitsidwa mu Journal ya American College of Cardiology, kuwonjezeka kulikonse kwa 50 mg ya magnesium kumalumikizidwa ndi 22% m'munsi mwa mitsempha ya calcium, chiwopsezo cha matenda amtima. Izi zitha kukhala chifukwa magnesium imasokoneza mapangidwe a plaque ndi calcification.

Muyenera 310 mg ya magnesium mpaka zaka 30 ndi 320 mg pambuyo pake, ndi zina zambiri ngati muli ndi pakati, malinga ndi National Institutes of Health (NIH). Taganizirani izi: 1 chikho chophika sipinachi (157 mg), 1 chikho chimodzi cha nyemba za Great Northern (134 mg), 1 chikho chophika teff (126 mg), 6 mtedza waku Brazil (107 mg), ma almond 22 (78 mg). Yesani kusandutsa mtedza wanu kukhala chinthu chosangalatsa, monga awa Mabotolo 10 Osadabwitsa Omwe Mungapange.

Onaninso za