Zakudya 10 Zolimbana ndi Ziphuphu Zidzalimbitsa Khungu Lanu

Zamkati

• Limbikitsani khungu lanu
• 1. Kale
• Chakudya chambiri chochepa kwambiri chodzaza ndi mafuta
  
• 2. Mbatata
• 3. Ndimu
• Ndimu imathandiza ndi
  
• 4. Dzungu
• 5. Zipatso
• Ubwino wathanzi ungaphatikizepo
  
• 6. nyemba
• 7. Papaya
• Ubwino wa papaya
  
• 8. Quinoa
• 9. Salimoni
• Salimoni ndi gwero lalikulu la
  
• 10. Kolifulawa
• Chikho cha kolifulawa wobiriwira mulinso
  
• Mudamva izi kale, koma tidzanenanso

Limbikitsani khungu lanu

Simungachite chiyani pakhungu loyera? Anthu aku America amawononga mabiliyoni ambiri pamankhwala othandiza ziphuphu chaka chilichonse, koma zopaka, zokometsera, ndi mafuta onunkhira sangakonze zopumira zilizonse ngati zili mkati zomwe zikuyitanitsa kuwombera.

Khungu ndi momwe matupi athu amalankhulira nafe ndipo ngati sitisamala kwambiri zomwe tayika m'matupi athu, uthenga uliwonse womwe timalandira mosakayikira udzakhala wofiira.

Ndiye timawonetsetsa bwanji kuti kulumikizana kwa khungu lam'matumbo kulibe cholakwika?

Kafukufuku wasonyeza kuti amathandizira kwambiri kukonza ziphuphu. Chifukwa chake, yambani ndi maziko oyera, abwino, ngati chakudya chodzaza ndi zipatso ndi ndiwo zamasamba zokongola!

Nazi zakudya 10 zabwino kwambiri zothandizira kupanga ziphuphu ndi zilema kukhala chinthu chakale.

1. Kale

Kale amaposa mamembala ena onse am'banja la kabichi chifukwa ndichakudya chopatsa thanzi kwambiri.

Chakudya chambiri chochepa kwambiri chodzaza ndi mafuta

• mavitamini A, B-6, C, ndi K
• manganese
• kashiamu
• mkuwa
• potaziyamu
• magnesium

Ma antioxidants, mavitamini, ndi michere m'mbuyomu imagwira ntchito yochepetsera kuchuluka kwa mafuta, komwe ndikofunika kuti khungu lanu lisatuluke. Vitamini C imalimbikitsanso mapangidwe a collagen, ndikuthandizira kukonza zipsera zamatenda mwachangu powonjezera kuchuluka kwa khungu.

Kuyesa: Onjezerani kapu ya kale m'mawa anu osalala kapena mopepuka ngati chakudya chokoma chamasana kapena chamadzulo.

2. Mbatata

Retinol, chochokera ku vitamini A, ndichabwino kuthana ndi ziphuphu komanso kupewa makwinya. Pali mafuta ambirimbiri a retinol pamsika omwe amalonjeza kuti ziphuphu zanu zidzatha, koma kwa iwo omwe sanakwanitse zaka 30, chowonjezera champhamvu ichi chitha kukhala chowopsa pakhungu.

Chifukwa chake, idyani m'malo mwake! Kapena osachepera, mawonekedwe apachiyambi.

Beta-carotene, yomwe imasandulika vitamini A, ndi chimodzi mwazifukwa zomwe mbatata zimakhala ndi utoto wobiriwira, wokongola wa lalanje.

Mukadya mbatata, thupi lanu limasintha beta-carotene kukhala vitamini A. Vitamini uyu amakhala ndi zinthu zomwe zimatchinjiriza pakhungu, kutupa, komanso ma pore otsekeka omwe amabweretsedwera ndi zopitilira muyeso zaulere.

Kuyesa: Casserole ya mbatata ndiyofanana ndi chakudya chamadzulo, koma kuwaphika ngati batala ophika kapena mbale yokometsera ndi njira yosavuta yopezera izi chaka chonse.

3. Ndimu

Madzi atsopano a mandimu amagwira ntchito ngati masoka achilengedwe, ndichifukwa chake amapangitsa mafunde olimbitsa khungu lomwe layamba komanso kukhala ndi zilema.

Komabe, kugwiritsa ntchito ngati chithandizo cham'mutu sikuvomerezeka. Madzi a mandimu owongoka ndi acidic kwambiri ndipo amatha kuwononga chotchinga cha khungu lanu, ndikupangitsa kuti muchepetse kapena kuda kwambiri mukakhala padzuwa.

Koma katundu wa mandimu atapakidwa mu seramu, cholowetsedwa m'madzi anu, pamwamba pa saladi, kapena gawo la zakudya zanu, zitha kugwira ntchito zamatsenga pakhungu - bola mutaphatikizaponso peel. Kafukufuku wa 2014 adatsimikizira zoteteza komanso zoteteza ku michere ya citrus peel flavonoids.

Ndimu imathandiza ndi

• kuchulukitsa kupanga collagen
• kuletsa zopitilira muyeso zaulere
• mphezi ziphuphu zakumaso zipsera

Kuyesa: Finyani mandimu watsopano mu chikho cha madzi ofunda ndikumwa mopanda kanthu m'mawa uliwonse m'mawa pakhungu lowala.

4. Dzungu

Pakhoza kukhala nyengo yamatungu-yolowetsa chilichonse, koma pali zambiri ku mphodza izi kuposa chitumbuwa ndi ma latte.

Yodzaza ndi michere yazipatso, zinc, ndi alpha hydroxy acid, dzungu limatha kufewetsa khungu ndikubwezeretsa pH. Ndichifukwa chake mumazipezanso m'masks ambiri komanso zotulutsa mafuta.

Koma mkati, ulusi wonsewo ndi zinki zidzakuthandizaninso. Nthaka imathandizira kuwongolera kuchuluka kwamafuta.

Kuyesa: Whisk puree wa maungu mu batter ya chikondamoyo pachakudya cham'mawa kapena kungowotcha nyemba, kuwonjezera mafuta pang'ono ndi mchere. Malingaliro ena? Onani maphikidwe omwe timakonda, kuphatikiza maungu risotto ndi tsabola wokoma.

5. Zipatso

Strawberries, yamatcheri, rasipiberi, mabulosi abulu ndi mabulosi akuda - musalole kukula kwawo kukupusitseni! Ana awa ali ndi vitamini C komanso ma antioxidants, omwe amathanso kupezeka tsabola wa belu, kiwi, ndi broccoli.

Kukhala ndi vitamini C woyenda m'magazi anu ndi chida champhamvu chothana ndi khungu lomwe limawala, pomwe ma antioxidants ochokera ku zipatsozo amakhala ngati combo yolimbana ndi malo amdima owopsawo, kuwalepheretsa kupangika poyamba.

Ubwino wathanzi ungaphatikizepo

• thanzi labwino laubongo
• cholesterol m'munsi
• shuga wathanzi wamagazi
• kuchepetsa chiopsezo cha matenda a mtima ndi matenda ashuga
• kusuntha kwa matumbo pafupipafupi

Kuyesa: Zipatso ndizakudya zoziziritsa kukhosi zokha ndipo zimapanga zokongoletsa zokongoletsa ku oatmeal ndi yogurt, koma ngati muli ndi dzino lokoma, pitilirani ndikulowetsani zamchere zilizonse zomwe zimayikidwa mabulosi opanda shuga wowonjezera! Ngati mukufuna zipatso zamphumphu, yesetsani pafupifupi sitiroberi yokwanira eyiti patsiku kapena yamatcheri 21 kuti mukwaniritse cholinga cha tsiku ndi tsiku.

6. nyemba

Kodi nandolo, nyemba za impso, mphodza ndi mtedza zonse zikufanana bwanji? Nyemba izi ndizochepa glycemic, chifukwa chake zimalumikizidwa ndi magawo osagwirizana a shuga wamagazi komanso ziphuphu zochepa za ziphuphu.

Zakudya zapamwamba za glycemic, kuphatikiza chokoleti, chimanga cham'mawa, ma bagels, ndi mpunga woyera, zimatha kuyambitsa shuga wamagazi. Kafukufuku akuwonetsa kuti izi sizimangotengera mtundu wachiwiri wa matenda ashuga, matenda amtima, ndi sitiroko, zitha kuchitanso khungu lanu.

Kuyesa: Onjezerani ku supu ndi mphodza kapena perekani zina pamwamba pa saladi anu kuti mukhale ndi chakudya chokwanira. Pomwe mudaganiza kuti nyemba ndizosangalatsa, nazi njira 13 zakusangalalira, makamaka zothandiza nyama zamasamba ndi zamasamba.

7. Papaya

Mapapaya amakhala ndi michere ya m'mimba yotchedwa papain. Pamaso pa khungu lanu, papain ndiwamphamvu mokwanira:

• exfoliate khungu lakufa
• osatsegula pores
• zimatha zipsera za ziphuphu
• khungu lamadzi
• pewani zotuluka zilizonse mtsogolo

Za mkati, chipatso chachilendo ichi chimachitanso zodabwitsa. Mavitamini ndi michere yake imathandizira kukhathamira kwa khungu ndipo imatha kuthana ndi mizere yabwino ndi makwinya.

Ubwino wa papaya

• mavitamini A, C, ndi K
• Mavitamini B, kuphatikizapo folate
• potaziyamu
• magnesium
• kashiamu

Kuyesa: Ndizabwino kwambiri mu tangy salsa, smoothie, sorbet, kapena curry. Muthanso kuyesa pamutu ngati chigoba chobwezeretsanso khungu lofewa, lowala.

8. Quinoa

Chikho cha quinoa chophika chili ndi magalamu 17 mpaka 27 a fiber, chifukwa chake simudzadzimbidwa pang'ono. Kuseweretsa pafupipafupi kumachotsa poizoni mthupi lanu, kumapangitsa khungu kuwonekera bwino komanso malo amdima ochepa.

Kuyesa: Quinoa imakonda kwambiri mu saladi kapena ngati mbale, koma imapangitsanso ufa wa tirigu m'makeke, muffin, ndi zinthu zina zophika. Mukufuna kukhala osangalatsa? Yesani ma burger awa a nyemba zakuda.

9. Salimoni

Salimoni wokhala ndi khungu ndiye gwero labwino kwambiri la omega-3 fatty acids, koma sardines, mackerel, ndi anchovies nawonso ndi zisankho zabwino.

Omega-3 amateteza khungu lanu kuti lisawonongeke dzuwa, kumachepetsa chiopsezo chanu chokhala ndi khansa yapakhungu komanso mawanga abulauni obwera chifukwa chokhala padzuwa nthawi yayitali.

Salimoni ndi gwero lalikulu la

• antioxidants
• mapuloteni
• Mavitamini B
• potaziyamu
• selenium

Kuyesa: Phikani, chitentheni, kapena pikani mwachangu. Pangani nsomba kukhala nyenyezi ya chakudya chanu chotsatira ndi maphikidwe awa okwana 45.

10. Kolifulawa

Zipatso ndi ndiwo zamasamba zowoneka bwino zimalumikizidwa ndi maubwino azaumoyo, koma osapeputsa kolifulawa.

Veggie yotereyi ili ndi amino acid wamphamvu wotchedwa histidine. Kuwala kwa dzuwa kochulukirapo kumatha kupangitsa malo akuda kukhalapo, koma histidine imalepheretsa cheza choipa cha UV kuwononga khungu lanu.

Chikho cha kolifulawa wobiriwira mulinso

• CHIKWANGWANI
• mavitamini B6, C, ndi K
• wachinyamata
• phosphorous
• magnesium

Kuyesa: Mutha kuthira kolifulawa mu hummus kuti mudye chakudya chamasana, koma yesetsani kuwonjezera pa mac ndi tchizi, mbatata yosenda, kapena kutumphukira kwa pizza kuti musinthe zakudya zina zomwe mumakonda.

Mudamva izi kale, koma tidzanenanso

Simungathe kuyenda molakwika pophatikiza zipatso, ndiwo zamasamba, ndi nsomba muzakudya zanu. Chimodzi mwazidutswa zochepetsera ziphuphu ndikudya zakudya zomwe mwachilengedwe zimachepetsa kutupa, zimapangitsa mapangidwe a collagen, ndikuletsa poizoni wachilengedwe.

Nayi chikumbutso momwe chakudya chimagwirira ntchito: Zomwe mumadya zimawonongeka ndikunyamulidwa kulikonse kudzera m'magazi anu, chifukwa chake zotsatira sizingachitike mwadzidzidzi momwe mankhwala am'mutu amatha. Kudya chakudya chimodzi cha zipatso kapena nsomba sizipusitsanso.

Pakati pa khungu lanu ndi inu, ndi ubale pomwe chakudya, zopangidwa, komanso thanzi lanu lamaganizidwe zimagwirira ntchito limodzi. Chakudya ndi gawo limodzi lokha la kansalu kakang'ono kamene kamayambitsa khungu lanu ndi mavitamini, michere, ndi michere kuti ikhale yolimba komanso yathanzi. Taganizirani izi ngati maziko omwe thupi lanu limafunikira. Palibe njira yamphamvu yomangira kuposa mkati ndi kunja.