Zakudya zomwe zimalimbana ndi kutopa kwakuthupi ndi kwamaganizidwe

Zamkati

• Zakudya zomwe zimalimbana ndi kutopa kwamaganizidwe
• Zakudya zomwe zimalimbana ndi kutopa kwakuthupi
• Maphikidwe motsutsana ndi kutopa
• 1. Açaí ndi nthochi
• 2. Madzi a lalanje ndi papaya
• 3. Madzi a lalanje ndi sitiroberi
• Zomwe zingayambitse kutopa kwambiri

Zakudya zina, monga nthochi, mapeyala ndi mtedza, zimakhala ndi zinthu zomwe zimathandiza kuthana ndi kutopa, kusintha magwiridwe antchito amtsiku ndi tsiku. Amathandizira kupumula kwa chamoyo polimbikitsa kugona mokwanira usiku, potero kumabwezeretsa mphamvu zamawa.

Kuphatikiza apo, kudya pang'ono pakudya ndi chakudya chophika, mafuta ochepa komanso opanda tsabola kapena zokometsera zina kumathandizanso kuti madzulo azisangalala, zomwe ndizofunikira kuthana ndi kutopa.

Zakudya zomwe zimalimbana ndi kutopa kwamaganizidwe

Zakudya zomwe zimalimbana ndi kutopa kwamaganizidwe ndizo:

• Zipatso zachisangalalo, avocado, nthochi, chitumbuwa
• Letisi
• Sinamoni
• Tiyi wa mandimu
• Wokondedwa
• Chiponde

Zakudya izi ziyenera kudyedwa kawiri kapena katatu patsiku, mwachitsanzo, letesi mu saladi yamasana, nthochi yokhala ndi sinamoni mu chotupitsa ndi madzi a chitumbuwa musanagone. Ngati pakatha sabata limodzi kapena awiri mukudya zakudya zomwe zili ndi zakudya izi kutopa sikuchepera, ndibwino kukaonana ndi dokotala kuti muwone ngati pali vuto lililonse.

Zakudya zina, monga khofi, tiyi wobiriwira kapena guarana, zimathandizira kuyambitsa dongosolo lamanjenje popatsa mphamvu zochulukirapo, chifukwa chake, ziyenera kudyedwa nthawi isanakwane 17:00 kuti zisawononge kugona komanso kusokoneza tulo usiku.

Zakudya zomwe zimalimbana ndi kutopa kwakuthupi

Zakudya zomwe zimalimbitsa kutopa kwakuthupi ndizo:

• Zakudya zokhala ndi mavitamini a B: yisiti ya mowa, chiwindi, nyama ndi mazira, chifukwa zimathandiza maselo kukhala ndi mphamvu zambiri.
• Zakudya zokhala ndi magnesium yambiri: nthanga za maungu, maamondi, tofu, chard, sipinachi, nyemba zakuda ndi oats, zomwe zimathandizira kupindika kwa minofu ndipo, motero, zimathandizanso kuchepetsa kutopa kwakuthupi.

Maphikidwe motsutsana ndi kutopa

Onani maphikidwe atatu omwe angakuthandizeni kuti mukhale bwino.

1. Açaí ndi nthochi

Idyani mbale ya acai chifukwa imapereka mphamvu msanga komanso imakhala ndi chitsulo chambiri chomwe chimathandiza kuthana ndi kuchepa kwa magazi powonjezera kupanga maselo ofiira m'magazi.

Zosakaniza

• 1/2 chikho cha madzi a guarana
• 100 g wa zamkati zamkati
• Nthochi 1
• 1/2 kapu yamadzi

Kukonzekera akafuna

Menyani zosakaniza zonse mu blender kwa mphindi zitatu, sungani mufiriji kwakanthawi kochepa ndipo mukamatumikira, onjezani mbewu za granola muzosakaniza.

Mbale iyi ya açaí mu mphika wokhala ndi granola ndiyabwino kwambiri, ndipo iyenera kudyedwa pang'ono ndi iwo omwe ali ndi kunenepa kosavuta, koma ndibwino kuti mutenge mutachita zolimbitsa thupi.

2. Madzi a lalanje ndi papaya

Chinsinsichi ndichabwino kuthana ndi kutopa chifukwa chili ndi muyeso wabwino wachitsulo ndi vitamini C womwe umakulitsa kusunthika ndipo ndiwowalimbikitsa mwachilengedwe.

Zosakaniza

• Gawo limodzi la vwende
• 1 lalanje
• theka papaya

Kukonzekera akafuna

Ikani zonse zosakaniza mu blender ndikumwa. Tengani madzi awa tsiku lililonse ndikudikirira mwezi umodzi kuti muwone zotsatira zake. Ngati kutopa kumatsalira, muyenera kupita kuchipatala kukayezetsa magazi kuti muwone ngati hemoglobin, iron ndi ferritin.

3. Madzi a lalanje ndi sitiroberi

Chinsinsichi chimakhalanso ndi chitsulo ndi vitamini C, pothandiza kwambiri kuthana ndi kutopa komwe kumadza chifukwa cha kuchepa kwa magazi m'thupi.

Zosakaniza

• 3 malalanje
• 1 chikho cha strawberries
• ½ kapu yamadzi (ngati kuli kofunikira)

Kukonzekera akafuna

Ikani zosakaniza mu blender ndikupita nazo. Madzi awa amayenera kutengedwa tsiku ndi tsiku ndikutulutsa ma bioflavanoids, omveranso thanzi.

Zomwe zingayambitse kutopa kwambiri

Kutopa kwambiri kumatha kukhudzana ndi zifukwa zingapo, zakuthupi ndi zamatsenga. Mwachitsanzo, kutopa kwambiri komanso kupweteka kwa thupi kumatha kubwera chifukwa chakusowa tulo kapena mavuto amtima, pomwe kutopa kwambiri komanso kusowa njala kumatha kuyambika chifukwa cha kukhumudwa. Kutopa kwambiri komanso kupuma movutikira nthawi zambiri zimakhala zizindikiro za matenda opuma, monga matenda opumira.

Chifukwa chake, kutopa kwambiri kumatha kuyambitsidwa ndi:

• Kugwiritsa ntchito zolimbitsa thupi kwambiri;
• Kuperewera kwa mavitamini;
• Kupsinjika, Kukhumudwa, Kusokonezeka;
• Kuchepa kwa magazi m'thupi, Kulephera kwa mtima, Matenda;
• Mimba.

Nthawi zambiri, anthu omwe amangokhala pansi ndi omwe amadandaula kwambiri za kutopa, chifukwa chofunikira kwambiri ndikudya chakudya choyenera komanso kuchita masewera olimbitsa thupi pafupipafupi. Ngati mukuganiza kuti kutopa kungakhale kokhudzana ndi matenda ena, onetsetsani kuti ndi matenda ati omwe angayambitse kutopa kwambiri.

Kutopa mopitirira muyeso kumakhalanso kotenga pakati, makamaka m'nthawi yoyamba ya mimba, popeza thupi panthawiyi limasintha kwambiri pamatupi ndi mahomoni, zomwe zimapangitsa mphamvu zowonjezera mphamvu ndikuchepetsa shuga. Chifukwa chake, kuti apewe kutopa kwambiri, mayi wapakati ayenera kudya bwino, kumwa madzi ambiri ndikupuma masana.