8 Signs Zakudya Zanu Zimafunikira Makeover

Zamkati

• Mwakhumudwa popanda chifukwa
• Tsitsi Lanu Likuchepa
• Muli ndi Dulani Zomwe Zikutengera Kwamuyaya Kuti Muchiritse
• Misomali Yanu Imakhala Ndi Maonekedwe Odabwitsa, Osalala
• Mumadwala Mutu Wowopsa
• Mwadzidzidzi Mukukhala ndi Vuto Loyendetsa Usiku
• Lilime Lako Likuwoneka Kutupa
• Khungu Lanu Limamveka Ngati Death Valley
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Nthawi zambiri thupi lanu ndi lodziwika bwino pakutumiza malamulo omveka bwino omwe amakuuzani zomwe likufunika. (Kutukutira m'mimba ngati mphaka wakutchire? "Ndidyetse tsopano!" Simungathe kukhala otseguka? "Gona!") Koma zakudya zanu zikakhala ndi vuto la kuperewera kwa zakudya, mauthenga amenewo amakhala osavuta. "Thupi lanu limatha kukuwuzani kuti mulibe chakudya chamagulu, koma anthu nthawi zambiri samazindikira chifukwa amaganiza kuti zisonyezozo zimachokera ku chinthu china," akutero a Rachel Cuomo, R.D., woyambitsa Kiwi Nutrition Counselling ku New Jersey.

Mwachitsanzo: Kodi mungaganizire kuti lilime lotupa lingatanthauze kuti mukufunika kuchita zambiri, kapena kuti nkhanambo yosatha nthawi zambiri imakhala chizindikiro cha kuchepa kwa zinc? Onani zizindikiro zosayembekezereka kuti zakudya zanu zitha kusowa china chake kuti musinthe momwe mumadyera komanso kuti thupi lanu likhale labwino. (Ndipo nthawi zonse funsani dokotala wanu kuti atsimikizire chomwe chimayambitsa matenda aliwonse.)

Mwakhumudwa popanda chifukwa

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Vuto losafotokozedwera lamatenda angatanthauze kuti mukusowa vitamini B12, yomwe imathandizira kuti dongosolo lanu lamanjenje likhale labwino. Ndipo ngakhale ndizosavuta kupeza ma micrograms (mcg) a 2.4 tsiku lililonse kuchokera kuzakudya zanyama monga nyama ndi mazira, kuwunika kwa 2013 kunatsimikizira kuti omwe amadya masamba ndi omwe amadya nyama amakhala ndi chiwopsezo chochepa. Koma pokonzekera pang'ono, omwe amadya mbewu amathanso kukhuta. "Zowonjezera za B12 komanso zakudya zolimbitsa thupi monga chimanga cham'mawa, tofu, mkaka wa soya, ndi yisiti yopatsa thanzi ndizo zonse zabwino," akutero Keri Gans, RD, wolemba mabuku. The Small Change Diet.

ZOKHUDZA: Njira 6 Zomwe Zakudya Zanu Zimayenderana ndi Metabolism Yanu

Tsitsi Lanu Likuchepa

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Kutaya tsitsi kumatha kukhala chizindikiritso cha kupenga kwamisala, kusintha kwa mahomoni, komanso matenda (owopsa!) A khungu. Zingakhalenso zotsatira za vitamini D wochepa kwambiri, anapeza kafukufuku waposachedwapa wa azimayi azaka zapakati pa 18 mpaka 45. Akatswiri amalimbikitsa kupeza ma IU 600 patsiku-ndipo pomwe thupi limadzipangira lokha pakuwala kwa dzuwa, ngakhale mopop-topped Pakati pathu mwina sakhuta. "Sindikudziwa aliyense amene amapeza vitamini D wokwanira kuchokera ku dzuwa ndi zakudya zokha," akutero a Elizabeth Somer, R.D., wolemba Idyani Njira Yanu Yakugonana. "Zingatenge magalasi asanu ndi limodzi a mkaka wokhala ndi mipanda yolimba patsiku kuti zikwaniritse zomwe mukufuna." Chifukwa chake lankhulani ndi dokotala wanu-angakulimbikitseni zowonjezera.

Muli ndi Dulani Zomwe Zikutengera Kwamuyaya Kuti Muchiritse

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Nthendayi imatha kutanthauza kuti ndiwe wotsika pa zinc, chinthu chomwe chimathandiza kuchiritsa mabala komanso chitetezo chamthupi komanso kutha kununkhiza ndi kulawa. (Sindikufuna kutaya kuti!) M'malo mwake, ngakhale samalandira chidwi chambiri monga michere monga calcium ndi vitamini D, lipoti lomwe lidasindikizidwa koyambirira kwa chaka chino lidatsimikiza kuti zinc ndichimodzi mwazinthu zofunikira kwambiri m'thupi. Odya zamasamba ndi omwe ali ndi vuto la m'mimba amatha kukhala ndi vuto lofikira mamiligalamu 8 (mg) omwe amalimbikitsidwa tsiku lililonse, choncho onetsetsani kuti mwanyamula zakudya zokhala ndi zinc monga oyster kapena ng'ombe kapena zopanda nyama monga nyemba, chimanga cholimba, ndi ma cashews.

Misomali Yanu Imakhala Ndi Maonekedwe Odabwitsa, Osalala

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Misomali yomwe imawoneka yosalala modabwitsa kapena yopindika nthawi zambiri imakhala chizindikiro cha kusowa kwachitsulo. Izi zitha kukupangitsaninso kumva kuti mwatopa, muli ndi chifuwa, komanso mulibe mpweya, ndikukusiyani opanda oomph kuti mumalize kulimbitsa thupi kwanu, akutero a Gans. Nkhani yabwino? Mutha kupeza chitsulo cha 18mg chomwe chimalimbikitsidwa tsiku lililonse kuchokera ku zakudya monga nyemba zoyera, ng'ombe, ndi tirigu wolimba, koma kutulutsa chowonjezera kungakupatseninso kumbuyo. M'malo mwake, kuwunika kwa 2014 kwamaphunziro opitilira 20 kwapeza kuti kuphatikizira kwazitsulo tsiku ndi tsiku kumathandizira kuti azimayi azigwiritsa ntchito mpweya wabwino, chothandizira kuchita masewera olimbitsa thupi. Koma chitsulo ndi nthawi imodzi yomwe muyenera kukambirana ndi dokotala poyamba chifukwa zambiri zitha kukhala zowopsa.

Mumadwala Mutu Wowopsa

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Migraines yakupha yomwe imapangitsa kuti mukhale ndi zokolola zambiri ndikupangitsani kuti mukhale osasangalala ndi njira yomwe thupi lanu lingakuuzireni kuti imafunikira magnesium yambiri, popeza kukhala ndi mchere wocheperako kumatha kusokoneza ntchito yamagulu amwazi muubongo wanu. Monga kuti kupweteka kokha sikunali kokwanira, kafukufuku waposachedwa akuwonetsa kuti mutu waching'alang'ala nawonso atha kukulitsa chiopsezo cha kukhumudwa, chifukwa chake ndibwino kukumana ndi 310mg ya magnesium yolimbikitsidwa tsiku lililonse. Pezani mu amondi, sipinachi, ndi nyemba zakuda.

Mwadzidzidzi Mukukhala ndi Vuto Loyendetsa Usiku

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Kuvuta kuwona mumdima ndi chimodzi mwazizindikiro zoyamba zomwe thanki yanu ingakhale yopanda vitamini A, yomwe imathandiza kwambiri kuti maso asawone komanso kupewa maso owuma. Amapezeka muzakudya zofiira ndi malalanje monga mbatata, kaloti, ndi tsabola, "koma muyenera kudya vitamini A ndi mafuta ena kuti thupi lanu litenge," akutero Cuomo. Yummy yothandizira kuti ikuthandizeni kufikira 700mcg yanu tsiku lililonse? Avocado, yomwe imatha kuyamwa kuyamwa kwanu kwa vitamini A kopitilira kasanu ndi kamodzi, yatero kafukufuku watsopano wofalitsidwa mu Journal of Nutrition.

Lilime Lako Likuwoneka Kutupa

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Zachilendo koma zowona: Mavitamini ochepa kwambiri a folic acid-a B omwe amathandiza thupi lanu kupanga mapuloteni ndi maselo ofiira ofiira - amatha kufanana pakamwa panu, ngati zilonda zamalilime kapena zilonda zam'mkamwa. Chodabwitsa kwambiri? Kuwonetseredwa ndi kuwala kwa dzuwa kwa dzuwa kumatha kumaliza kuchuluka kwanu, mwapeza kafukufuku wina waposachedwa. Kukonzekera-kupatula pa kusungunula pazenera la dzuwa, zomwe mumachita kale-ndikutsitsa masamba obiriwira ngati kale kapena sipinachi kuti mukwaniritse kuchuluka kwanu kwa 400mcg tsiku lililonse.

Khungu Lanu Limamveka Ngati Death Valley

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Ayi, zokuthira mafuta sizinayime mwadzidzidzi. Zowonjezera, muyenera omega-3 fatty acids, omwe amalimbikitsa kukula kwa khungu lomwe limathandizira khungu lanu kumwera, atero Somer. Chofunika kwambiri, kupeza omega-3 yokwanira kuthanso kuchepetsa chiopsezo cha khansa yapakhungu, malinga ndi kafukufuku waposachedwa wofalitsidwa mu nyuzipepala American Journal of Clinical Nutrition. Ngakhale palibe mgwirizano pa kuchuluka kwa tsiku ndi tsiku kwa amayi, American Heart Association imalimbikitsa kudya nsomba zonenepa ziwiri zokwana ma 3.5-ounces monga salimoni, tuna, kapena mackerel pa sabata kuti mukhudze ma omega 3s. Osati wokonda nsomba? Sankhani chowonjezera kapena zakudya zolimbitsidwa ndi algal DHA pamatumba kapena ma walnuts popeza ma omega 3swo samangokhala otanganidwa ndi thupi, akutero Somer.

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