Zizindikiro 5 Zodabwitsa Zomwe Mungakhale Ndi Zosowa Zakudya Zakudya

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Kodi mumayamba mwadzipezapo mukuthana ndi chizindikiritso cha thupi chomwe sichimadziwika? Musanadzipusitse Google mumadzifunsa zomwe zikuchitika, ganizirani izi: mwina ndi njira yanu yosonyezera kuti simukupeza vitamini kapena mchere wokwanira-komanso kuti ndi nthawi yoti muchepetse kudya, akutero New York City Katswiri wa kadyedwe Brittany Kohn, RD Nazi zizindikiro zisanu zodziwika pang'ono zomwe mukuzichepetsa pazakudya zofunika kwambiri, kuphatikiza komwe mungawapezere bwino.

Minofu yanu imangokhalira kukangana. Ngati mukukanthidwa kwambiri ndi kukanidwa kwa minofu ndi kupweteka kwapang'onopang'ono, ndipo zimachitika ngakhale mukuyenda mozungulira kwambiri, zitha kukhala chizindikiro kuti mulingo wanu wa magnesium - mchere womwe umathandizira kuwongolera magwiridwe antchito a thupi - ukuzungulira kukhetsa. Pewani nkhokwe zanu mwa kudya nthochi zambiri, maamondi ndi masamba obiriwira, atero Kohn. (Chenjezo lazakudya zanyengo: Kuchulukitsa kwa magnesium ndi chimodzi chabe mwa Zifukwa 5 Zoti Mudye Mbewu Zamakungu Zofufumitsa.)

Miyendo yanu imamva kunjenjemera kapena dzanzi. Kumverera kodabwitsa kwa mapini ndi singano kutha kukhala chifukwa cha kuchepa kwa mavitamini a B, makamaka B6, folate, ndi B12-omaliza ndi mavitamini a B omwe amapezeka muzinthu zanyama zomwe okonda zamasamba ndi omwe amawasowa. podya mbewu zambiri, sipinachi, nyemba, ndi mazira.

Mumalakalaka ayezi. Zodabwitsa monga momwe zimamvekera, chilakolako chodula ayezi ndi chizindikiro cha kusowa kwachitsulo. Akatswiri sadziwa kwenikweni chifukwa chake, koma kafukufuku waposachedwapa akusonyeza kuti ayezi amatsogolera ku mphamvu yamaganizo yofunikira kwambiri kuti athe kulimbana ndi kutopa komwe kumabwera mukakhala kuti mulibe chitsulo. M'malo mobzala nkhope mufiriji, bweretsani chitsulo chanu kudzera nyama yofiira, nyemba za pinto, kapena mphodza. Kenako werengani pazizindikiro zina zazitsulo zochepa, komanso momwe mungapezere zambiri.

Misomali yanu flake ndi kuswa. Ngati zikhadabo zanu zala kapena zala zanu zikuwoneka ngati zolimba komanso zofowoka, chitsulo chochepa chingakhalenso cholakwa. "Ndi chifukwa china chachikulu choyitanitsa nyama yang'ombe kapena burger," akutero Kohn. Ngati simudya nyama, pitani kukadya ndi pinto-nyemba burrito kapena msuzi wa mphodza. (Mvetserani misomali yanu, ikudziwa zambiri za inu! Werengani Zinthu 7 Zomwe Misomali Yanu Ingakuuzeni Zokhudza Thanzi Lanu.)

Milomo yanu yasweka m’makona. Milomo yotsekedwa ndichinthu chimodzi, koma kung'ambika pakona pakamwa pako komwe sikumakhala bwino ndi mankhwala amlomo kumatha kuyambitsidwa ndi kusowa kwa riboflavin (vitamini B2). "Kungakhalenso kokhudzana ndi kusapeza vitamini C wokwanira," akutero Kohn. Zakudya za mkaka ndizochokera ku riboflavin, ndipo mungapeze C mu zipatso za citrus ndi masamba obiriwira.

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