Zakudya 10 Zothetsa Makwinya

Zamkati

• 1. Phwetekere
• 2. Peyala
• 3. Nati waku Brazil
• 4. Mafuta
• 5. Salimoni ndi nsomba zamafuta
• 6. Zipatso zofiira ndi zofiirira
• 7. Mazira
• 8. Broccoli
• 9. Tiyi wobiriwira
• 10. Karoti

Zakudya zina zazikulu zomwe zimalepheretsa kukalamba kwama cell ndikuchedwa kuonekera kwa makwinya ndi mtedza, zipatso, peyala ndi nsomba.

Zakudya izi zimakhala ndi ma antioxidants omwe amalimbana ndi kukalamba msanga komanso kukonza thanzi la khungu, kuphatikiza pakuphatikiza kwa michere yomwe imathandizira kuti maselo aziberekana moyenera.

Nazi zakudya 10 zabwino kwambiri zomwe zimalimbana ndi makwinya ndikuphunzira momwe mungagwiritsire ntchito.

1. Phwetekere

Tomato ndi wolemera kwambiri mu lycopene, imodzi mwamphamvu kwambiri m'thupi. Lycopene imathandiza kuteteza khungu ku ngozi ya dzuwa ndipo, pamodzi ndi vitamini C, yemwenso imapezeka mu tomato, imatchinga kwambiri makwinya ndi mawanga obwera chifukwa cha dzuwa.

Lycopene imapezeka kwambiri mu zakudya zochokera ku tomato zomwe zalandira chithandizo chamankhwala otentha, monga msuzi wa phwetekere. Chifukwa chake, zoyenera ndikudya supuni 5 za msuzi wa phwetekere patsiku.

2. Peyala

Amagwiritsidwa ntchito kwambiri m'makirimu ndi zinthu zokongola, peyala ili ndi vitamini E wambiri, yemwe amakhala ngati antioxidant wamphamvu kwambiri kuposa vitamini C, komanso mavitamini B, omwe ndi ofunikira pakupanga ma cell.

Chifukwa chake, kusakaniza kwamavitamini kumeneku kumathandizira kukonzanso khungu mwachangu komanso athanzi, kulisungabe kwanthawi yayitali. Kuti mupeze maubwino awa, muyenera kudya supuni 2 za peyala patsiku.

3. Nati waku Brazil

Mitedza yaku Brazil ndi imodzi mwazomwe zimayambitsa selenium, mchere womwe umathandizira kuwongolera mahomoni m'thupi, omwe amateteza khungu la DNA ndikugwira ntchito ngati antioxidant.

Kuphatikiza apo, mtedza waku Brazil uli ndi omega-3s ambiri, ndipo maubwino awo amapezeka kale ndikudya gawo limodzi la mabokosi patsiku. Onani zabwino zonse zamtedza waku Brazil.

4. Mafuta

Flaxseed ndi imodzi mwazinthu zazikulu zopangira omega-3 muufumu wazomera, komanso kukhala ndi michere yambiri ndikuthandizira kuchepa thupi, komwe kumathandiza kuchotsa khungu lopanda pake komanso lopanda moyo.

Kuti mupindule kwambiri ndi maubwino ake, muyenera kudya ufa wophwanyidwa ngati ufa ndipo, ngati zingatheke, nyembani mbewu panthawi yomwe mumamwa. Chofunikira ndikudya masupuni osachepera 2 patsiku, omwe amatha kuwonjezeredwa m'matumbo, yogati kapena mavitamini.

5. Salimoni ndi nsomba zamafuta

Nsomba zamafuta monga saumoni, tuna ndi sardine zili ndi omega-3, mtundu wamafuta omwe amathandiza kuchepetsa kutupa m'thupi, kusungunula khungu ndikuliteteza kuti lisawonongeke ndi cheza cha UVB, chomwe chimakhudza kwambiri ukalamba msanga powonekera mawanga.

Ubwino wake ndikudya nsomba izi katatu katatu pamlungu, komanso zakudya zabwino zopatsa mafuta, ulusi ndi madzi.

6. Zipatso zofiira ndi zofiirira

Zipatso zofiira monga strawberries, raspberries ndi blueberries zili ndi ma anthocyanins, mankhwala omwe amathandiza kuteteza khungu la khungu, kusunga kapangidwe kake ndikupewa kuwonongeka kwake.

Kuphatikiza apo, anthocyanins amachulukitsa mphamvu ya antioxidant ya vitamini C, yomwe imathandizanso pakhungu la khungu. Zakumwa zoyenera patsiku ndi zipatso 1 zofiira patsiku, zomwe zimatha kuwerengedwa ngati magawo 10 patsiku.

7. Mazira

Mazira ndi gwero lathunthu lamapuloteni, kukhala olemera mu amino acid glycine, proline ndi lysine, mankhwala ofunikira popanga collagen, chinthu chomwe chimathandizira komanso kulimba pakhungu.

Kuonjezera kuyamwa kwa mapuloteni a dzira m'matumbo, ayenera kudyedwa kwathunthu, kuphatikizapo yolk.

8. Broccoli

Masamba obiriwira monga broccoli ndi sipinachi ndiwo magwero a michere monga vitamini C, carotenoids ndi coenzyme Q10, zonse zofunika pakukhala ndi thanzi labwino komanso kubereka khungu.

Ubwino wake umapezeka makamaka ngati broccoli ndiwopangidwa mwachilengedwe komanso mopepuka pang'ono.

9. Tiyi wobiriwira

Kuphatikiza pakukuthandizani kuti muchepetse kunenepa, tiyi wobiriwira amathandizanso pakhungu lathanzi komanso thanzi chifukwa chakatekine wambiri, zinthu zomwe zimakhala ndi mphamvu yayikulu yothana ndi zotupa.

Pofuna kutulutsa katekini kuchokera ku tiyi kufikira pazipita, masamba a tiyi wobiriwira ayenera kuwira kwa mphindi zosachepera zisanu m'madzi asanazimitse kutentha. Phunzirani momwe mungamwe tiyi wobiriwira kuti muchepetse kunenepa.

10. Karoti

Kaloti ndi imodzi mwazakudya zazikulu za beta-carotene, michere yomwe imateteza khungu ku ukalamba chifukwa cha kuwala kwa dzuwa. Chakudyachi chimapezeka m'magulu apamwamba a kaloti, omwe amayenera kudyedwa mopanda mawonekedwe, kuphatikiza ma saladi ndi timadziti. Onaninso Momwe mungapangire chakudya chama collagen.