Zakudya Zomwe Zimapatsanso Mphamvu

Zamkati

• Zakudya zomwe zimatsitsimutsa khungu
• Menyu kuti mutsitsimutse

Zakudya zomwe zimatsitsimutsa ndizomwe zimathandiza thupi kukhala ndi thanzi labwino chifukwa cha michere yomwe ili nayo, monga mtedza, zipatso ndi ndiwo zamasamba, mwachitsanzo.

Zakudya izi zili ndi omega 3 komanso ma antioxidants, komanso mavitamini ndi michere, yomwe imathandizira kutsitsimutsa.

Zakudya zina zobwezeretsanso zitha kukhala:

1. Nsomba zamafuta - kuphatikiza pakukonzanso ubongo amathandizanso kutsitsa cholesterol choipa ndikuwonjezera cholesterol yabwino.
2. Zipatso zouma - pewani kukhazikitsidwa kwa zopitilira muyeso zaulere.
3. Zipatso ndi ndiwo zamasamba - Chofunikira pakuwunika bwino ntchito zonse za thupi.
4. Tiyi wobiriwira - kumalimbitsa chitetezo cha mthupi ndipo ndi antioxidant.
5. Chokoleti chakuda - ndi cocoa woposa 70%, chokoleti chamdima chimakulitsa mbiri yamadzimadzi ndipo imakhala ndi ma antioxidants ambiri.

Kuphatikiza pa kudya zakudya izi pafupipafupi, ndikofunikira kuchita masewera olimbitsa thupi ndikuchepetsa kupsinjika.

Zakudya zomwe zimatsitsimutsa khungu

Zakudya zomwe zimalimbitsa khungu ndizomwe zimakhala ndi michere yofunikira pakhungu la khungu, monga vitamini A, C ndi E.

Ndikofunikira kutsitsimutsa khungu kuchokera mkati ndikuti liyenera kutsatira chakudya chokwanira ndi zakudya zokhala ndi michere, monga:

• Vitamini A - yomwe imabwezeretsa nsalu, ilipo karoti ndi mango.
• Vitamini C - amene amachita mapangidwe kolajeni, kuteteza mapindikidwe wa zimakhala, amapezeka zipatso za zipatso.
• Vitamini E - chifukwa cha mphamvu yake ya antioxidant yomwe imapezeka mu mpendadzuwa ndi mbewu za hazelnut.

Ukalamba umakhala wosavuta kutaya madzi m'thupi, chifukwa chake ndikofunikira kumwa madzi kuti khungu lizikhala ndi madzi, lowala komanso lotanuka.

Menyu kuti mutsitsimutse

Nachi chitsanzo cha mndandanda wokonzanso:

• Chakudya cham'mawa - mkaka wa masamba ndi granola ndi mbale ya strawberries
• Mgwirizano - lalanje ndi karoti madzi ndi supuni ziwiri za maamondi
• Chakudya chamadzulo - nsomba yokazinga ndi mpunga ndi saladi wosiyanasiyana wamasamba wokhala ndi mafuta ndi viniga. Kwa mchere 1 chokoleti choposa 70% ya cocoa
• Chakudya chamadzulo - yogurt yosalala ndi 1 kiwi, walnuts ndi mbewu za chia
• Chakudya chamadzulo - hake yophika ndi mbatata yophika ndi broccoli wophika wothira mafuta ndi viniga. Kwa mchere tangerine.

Tsiku lonse mutha kumwa tiyi 1 wobiriwira wopanda shuga wowonjezera.