Zakudya zotsutsana ndi zotupa: Mitundu 8 yomwe siyenera kusowa mu zakudya
Zamkati
- Mndandanda wazakudya zomwe zimayang'anira kutupa
- Menyu yazakudya kuti muchepetse kutupa
- Onani zomera zina zamankhwala zomwe zimalimbana ndi kutupa mu: Natural anti-inflammatory.
Zakudya zotsutsana ndi zotupa, monga safironi ndi adyo wa macerated, zimagwira ntchito pochepetsa kupanga zinthu m'thupi zomwe zimayambitsa kutupa. Kuphatikiza apo, zakudyazi zimathandiza kulimbitsa chitetezo cha mthupi, kupangitsa kuti thupi lizilimbana ndi chimfine, chimfine ndi matenda ena.
Zakudyazi ndizofunikanso pochiza matenda opatsirana monga nyamakazi, chifukwa amathandizira kuchepetsa ndikupewa kupweteka kwamagulu komwe kumachitika m matendawa.
Mndandanda wazakudya zomwe zimayang'anira kutupa
Zakudya zomwe zimayang'anira kutupa zili ndi zinthu zambiri monga allicin, omega-3 fatty acids ndi vitamini C, monga:
- Zitsamba, monga adyo wosenda, safironi, curry ndi anyezi;
- Nsomba zokhala ndi omega-3, monga tuna, sardines ndi salimoni;
- Mbeu za Omega-3, monga fulakesi, chia ndi sesame;
- Zipatso za zipatso, monga lalanje, acerola, guava ndi chinanazi;
- Zipatso zofiira, monga makangaza, chivwende, chitumbuwa, sitiroberi ndi mphesa;
- Zipatso za mafuta, monga mabokosi ndi mtedza;
- Masamba monga broccoli, kolifulawa, kabichi ndi ginger;
- Mafuta a kokonati ndi maolivi.
Kulimbitsa chitetezo chamthupi ndikulimbana ndi matenda otupa, muyenera kudya zakudya izi tsiku lililonse, kudya nsomba katatu kapena kasanu pamlungu, kuwonjezera mbewu ku masaladi ndi ma yoghurt, ndikudya zipatso mukatha kudya kapena pogulitsira zakudya.
Menyu yazakudya kuti muchepetse kutupa
Gome lotsatirali likuwonetsa chitsanzo cha mndandanda wa masiku atatu azakudya zotsutsana ndi zotupa:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | yogurt wachilengedwe smoothie wokhala ndi 4 strawberries + 1 kagawo kakang'ono ka mkate wambiri wokhala ndi minas tchizi | khofi wopanda mchere + omelet wokhala ndi mazira awiri, phwetekere ndi oregano | khofi wopanda shuga + 100 ml ya mkaka + 1 tchizi crepe |
| Zakudya zoziziritsa kukhosi m'mawa | Nthochi 1 + 1 col ya supu ya batala | 1 apulo + mabokosi 10 | Galasi limodzi la madzi obiriwira |
| Chakudya chamadzulo | 1/2 chidutswa cha nsomba yokazinga + mbatata yokazinga ndi tomato, anyezi ndi tsabola, zokhala ndi zitsamba zabwino ndi adyo | 4 col ya mpunga wofiirira + 2 col ya supu ya nyemba + nkhuku yophika ndi msuzi wa phwetekere ndi basil | Pasitala wa tuna ndi msuzi wa pesto + saladi wobiriwira wothira mafuta |
| Chakudya chamasana | 1 galasi la madzi a lalanje + magawo awiri a tchizi wokazinga ndi maolivi, oregano ndi tomato wodulidwa | yogurt wachilengedwe ndi uchi + 1 col wa oat msuzi | khofi wopanda shuga + 1 tapioca yaying'ono ndi dzira |
Kuphatikiza pa kuwonjezeka kwakumwa kwa zakudya zotsutsana ndi zotupa, ndikofunikanso kuchepetsa kudya zakudya zomwe zimawonjezera kutupa mthupi, zomwe zimapangidwa makamaka nyama, monga soseji, soseji ndi nyama yankhumba, chakudya chopangidwa ndi mafuta chambiri chokonzekera monga lasagna, pizza ndi hamburger ndi zakudya zachangu. Phunzirani momwe mungapangire zakudya zotsutsana ndi zotupa.
Onani zomera zina zamankhwala zomwe zimalimbana ndi kutupa mu: Natural anti-inflammatory.
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