Mtsogoleli Wanu wa Anti-Inflammatory Diet Plan

Zamkati

• Zambiri Zokhudza Kutupa M'thupi
• Momwe Mungapewere ndi Kuchepetsa Kutupa Kwanthawi Zonse
• Zakudya Zoipa Kwambiri Zotupa
• Mafuta Okhuta
• Omega-6 Polyunsaturated Fatty Acids
• Kusinthidwa kwa Carbs
• Bwino kwambiri Zakudya Zotsutsa
• Zakudya Zolemera za Antioxidant
• Mafuta Opatsa Thanzi
• Omega-3 Fatty Acids
• Zakudya Zotsika-Glycemic
• Zakudya Zosagwirizana ndi Kutupa
• Zakudya Zosagwiritsa Ntchito Maphikidwe Maphikidwe a Chakudya Cham'mawa
• Anti-Inflammatory Diet Plan Recipes for Lunch
• Zakudya Zosagwiritsa Ntchito Maphikidwe Maphikidwe a Zokhwasula-khwasula
• Zakudya Zosagwiritsa Ntchito Maphikidwe Maphikidwe a Chakudya Chamadzulo
• Zakudya Zosagwiritsa Ntchito Maphikidwe Mapulani a Maphikidwe
• Onaninso za

Ngakhale zonse zimafalikira, kutupa kungakhale chinthu chabwino. Ganizilani izi: Mukapunthwa chala chanu kapena mutenga matenda, chitetezo chanu cha mthupi chimayambitsa kutupa kumeneku kuti muchotse zinthu zovulaza ndikuyambitsa machiritso, chifukwa chake madera okhudzidwawo amatupa, kufiira, kapena kumva kutentha ndi kupweteka. "Kutupa kumateteza komanso kuchiritsa thupi polithandiza kuti libwerere m'mbuyo," akutero a Wintana Kiros, R.D.N., L.D.N., woyambitsa Reset Lifestyle.

Mavuto amapezeka pamene kutupa sikuchiritsa kuvulala kapena kumamatira motalika kuposa momwe mukufunira. Kutupa kwamtunduwu kumatha kuwononga minofu ina yathanzi pakapita nthawi, malinga ndi nkhani yomwe idasindikizidwa munyuzipepalayo Chotsani. Ngati sikuchepa, kutupa kosatha kungayambitse matenda amtima, atherosulinosis (kumanga kwa mitsempha pamakoma a mitsempha), matenda a shuga a mtundu wa 2, ndi nyamakazi. Oncotarget nkhani. Kutupa kosatha kungayambitsenso kuwonongeka kwa DNA komwe kungayambitse khansa, malinga ndi National Cancer Institute. M'malo mwake, akatswiri akuti matenda opatsirana komanso kutupa kumalumikizidwa ndi 15% ya khansa ya anthu.

Mwamwayi, pali zinthu zomwe mungachite kuti muchepetse kutupa koopsa, komwe kuli ndi cholinga chake, kuti musasanduke kutukusira kwakanthawi, komwe kumakhala ndi mavuto ake. Kakhitchini yanu ndi malo abwino kuyamba, makamaka mothandizidwa ndi dongosolo lodana ndi zotupa. Izi ndi zomwe muyenera kudziwa zokhudza kutupa ndi momwe mungathanirane nazo.

Zambiri Zokhudza Kutupa M'thupi

Thupi lanu limapanga kutupa ngati njira yachangu yochiritsira zonse kuchokera pakucheka mapepala mpaka chimfine. Kwenikweni, chitetezo cha mthupi chimakulitsa kufalikira kwa magazi kumalo ovulalawo, kumapangitsa kutentha kothana ndi matenda, ndikutumiza maselo oyera am'magazi ndi zinthu zina kuti ateteze mabakiteriya ndikusintha maselo owonongeka. Pamene ikugwira ntchito imeneyo, kutupa ndi chinthu chabwino. (Dziwani izi: Kutupa kwakanthawi kochepa pambuyo pa kulimbitsa thupi kumathandizanso.)

Koma nthawi zina, njira yotupa imatha kuyambitsa popanda kuvulala, kapena mwina imatha pomwe ikuyenera. Kuphatikiza apo, zomwe zimapitilira sizodziwika nthawi zonse, malinga ndi National Cancer Institute. Mwambiri, ngakhale, kutupa kumatha kuyambitsidwa ndi zovuta monga kupweteka kwakumbuyo kosatha; Matenda osokoneza bongo monga lupus; matenda opitirira kuphatikizapo chifuwa chachikulu, mavairasi, mabakiteriya, chifuwa; ndipo ngakhale chiseyeye. Kunenepa kwambiri kumalumikizidwanso ndi chiopsezo cha kutupa kosatha, chifukwa kumawonjezera kuchuluka kwa ma cytokines (zinthu zotulutsidwa ndi maselo a chitetezo chamthupi) zomwe zimayambitsa kutupa. Matendawa amachepetsanso adiponectin, mahomoni omwe amatulutsidwa ndi mafuta omwe ali ndi zotsutsana ndi zotupa, malinga ndi kafukufuku wofalitsidwa munyuzipepalayi. Zosungidwa za Medical Science. (Dziwani zambiri za chifukwa chomwe chiwopsezo cha matenda a autoimmune chikuchulukirachulukira.)

Kuyezetsa magazi kumatha kuwonetsa kuchuluka kwamatenda amthupi lanu. Njira imodzi ndiyopanga mphamvu ya c-reactive test (hs-CRP). CRP ndi chigawo m'thupi chomwe chimakwera panthawi yotupa, ndipo kuyesa kumeneku kungakupatseni lingaliro la chiopsezo cha matenda a mtima m'tsogolomu, malinga ndi kafukufuku wa Harvard. Sikuti aliyense amafunika kupimidwa puloteni iyi, koma mungafunike kufunsa dokotala wanu za kukayezetsa ngati muli ndi mbiri yazamatenda amtima - makamaka ngati muli ndi zoopsa zina monga cholesterol (yoposa 200) kapena magazi ambiri kupanikizika (kwakukulu kuposa 140/90). Mutha kuganiziranso mayeso a CRP ngati mulibe insulin, matenda ashuga, kapena matenda amthupi, atero Lisa M. Davis, Ph.D., mlangizi wazakudya komanso wofufuza ku Baltimore, Maryland.

Momwe Mungapewere ndi Kuchepetsa Kutupa Kwanthawi Zonse

Kupanga tinthu tating'onoting'ono m'moyo wanu kungathandize kuti muchepetse kutupa. Zosintha zingapo zomwe zingathandize:

• Kuchepetsa thupi. Kufufuza kwa maphunziro 73 a anthu "onenepa kwambiri ndi onenepa kwambiri" apeza kuti kuchepa thupi kunapangitsa kuchepa kwakukulu kwa kuchuluka kwa zotupa zotupa m'madzi am'magazi.
• Yendani. Mukakhala olimbitsa thupi kapena kuchita masewera olimbitsa thupi, mumakhala ndi misozi yaying'ono m'minyewa yanu, yomwe imayambitsa kutupa kuti muchepetse kupwetekedwa ndikupanga ulusi wolimba, Joanne Donoghue, Ph.D., adauzidwa kale Maonekedwe. Koma kuchita masewera olimbitsa thupi komanso zimayambitsa kufotokozera kwa ma cytokines awiri odana ndi zotupa omwe amathandiza kuwongolera kuyankha kwamthupi mukamaliza kumaliza thukuta. Kuphatikiza apo, kuchita masewera olimbitsa thupi pafupipafupi kumalumikizidwa ndi magawo otsika a zotupa zotupa m'madzi am'magazi, malinga ndi kafukufuku wofalitsidwa mu Physiology.
• Gonani pang'ono. Kupsinjika kwakuthupi ndi m'maganizo zonse zimagwirizanitsidwa ndi kutulutsidwa kwa ma cytokines otupa, ndipo anthu omwe ali ndi nthawi zosagona mokwanira amakhala ndi kutupa kosatha kuposa ogona osakhazikika, malinga ndi nkhani ya NIH. (Zokhudzana: Momwe Mungagone Bwino Pamene Kupsinjika Kukuwononga Zzz Yanu)
• Sinthani zakudya zanu. Kudya zakudya zina nthawi zonse kumatha kuyambitsa kutupa, pomwe ena amatha kuchepetsa, akutero Kiros. Ndipo pazomwezi, izi ndi zomwe muyenera (ndipo simuyenera) kuziphatikiza muzakudya zanu zoletsa kutupa.

Zakudya Zoipa Kwambiri Zotupa

Ngati mukuganiza zoyesa dongosolo lazakudya zoletsa kutupa kwa tsiku limodzi kapena kosatha, sungani mndandanda wa zakudya zotupa kuti mupewe kukumbukira. Mwambiri, michere iyi imapezeka muzakudya zotupa monga zopakidwa m'makeke, zakudya zosinthidwa, komanso mafuta azinyama.

Mafuta Okhuta

Palibe mgwirizano womveka pakati pa ochita kafukufuku ngati mafuta odzaza ndi okhudzana ndi kutupa, koma ndi bwino kutchula. Kafukufuku wina akuwonetsa kuti mafuta amchere amathandizira kukulitsa kutulutsa kwamankhwala opatsirana (amithenga omwe amalimbikitsa kuyankha kwamatenda) ndikupangitsa kufotokozedwa kwamatenda opatsirana, pomwe kuwunika kwina mwatsatanetsatane kwa kafukufuku wasayansi kukuwonetsa kuti umboni wapano wolumikiza mafuta amchere okhala ndi zotupa umakhalabe wosadziwika. (FYI, nayi kusiyana pakati pa mafuta "abwino" ndi "oyipa".)

Chani ndi odziwika, komabe, ndi mafuta okhutira - omwe amapezeka mu zakudya monga nthiti za ng'ombe, soseji, nyama zina zosinthidwa, ndi tchizi - zimatha kuyambitsa mavuto zikawonongeka. Mafuta okhutitsidwa angawonjezere kuchuluka kwa kolesterolo m’mwazi wanu, umene umaphatikizana ndi zinthu zina kupanga plaque imene imamanga m’mitsempha yanu, malinga ndi kunena kwa U.S. National Library of Medicine. Popeza kuti thupi limawona chikwangwani ichi ngati chosazolowereka, maselo otupa amamasulidwa kuti aphimbe chikwangacho ndikuchimanga ndi magazi omwe akuyenda. Koma ngati chikwangwani chimang'ambika ndikusakanikirana ndi magazi, chimatha kupanga chotsekemera, chomwe chingayambitse matenda a mtima ndi sitiroko, malinga ndi Harvard Medical School.

Kuonjezera apo, kafukufuku wochitapo kanthu wa masabata 8 mwa anthu omwe ali ndi mafuta ambiri a kolesterolini adawonetsa kuti zakudya zopanda mafuta m'thupi ndi mafuta odzaza (maperesenti asanu okha a mafuta a zakudya amachokera ku mafuta odzaza) anali okhudzana ndi kuchepa kwa kutupa. TL; DR: Kusunga mafuta omwe mumadya kwambiri kumakhala kofunika pamtima panu komanso kuthekera kotupa.

Omega-6 Polyunsaturated Fatty Acids

Omega-6 fatty acids amafunikira kuti maselo azigwira ntchito moyenera, koma akagwiritsidwa ntchito mopitilira muyeso, zidulo zimatha kukhala ndi zovuta m'maselo am'mitsempha yam'magazi, malinga ndi NLM. Kuonjezera apo, mafutawa amatha kulepheretsa zotsatira zabwino zotsutsana ndi kutupa za omega-3 fatty acids. Vuto: Chimanga, soya, mpendadzuwa, canola, kanjedza, ndi mafuta a safflower ndi magwero amphamvu a omega-6s, malinga ndi kafukufuku yemwe anachitika mu kafukufukuyu. International Journal of Molecular Sayansi. Zosakaniza izi zimagwiritsidwa ntchito kuphika nazo ndipo zimapezeka muzakudya zopangidwa, kotero mutha kudya ma omega-6 ambiri osazindikira. (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Omega-6s ndi Omega-3s)

Kusinthidwa kwa Carbs

Ganizirani za thupi lanu ngati ng'anjo, atero a Kiros. Zakudya zopangidwa ndi mafuta zimakhala ngati pepala, ndipo zikalowa m'ng'anjo yanu, zimawotcha mumasekondi. "Mapuloteni osakanizidwa amatulutsa shuga wamagazi, amataya insulini m'dongosolo lanu kuti muzitha kuyang'anira shuga, kenako zimakupangitsani kuti mulakalake ma carbs ambiri chifukwa mukutha mphamvu," akutero Kiros. Ndimayendedwe omwe amapezeka mukamadya chakudya, akuwonjezera. (ICYDK, insulini ndi timadzi tomwe timathandiza kuthana ndi shuga m'magazi kuti athe kugwiritsidwa ntchito ngati mphamvu.)

Ngati mumakhala ndi shuga yayikulu m'magazi mukamadya, thupi lanu limatulutsa mamolekyulu aulere (mamolekyulu osakhazikika omwe amatha kukhala m'maselo ndikuwononga DNA, lipids, ndi mapuloteni) ndikutulutsa ma cytokines otupa, malinga ndi kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition. Ndipo izi zikhoza kukhala ndi zotsatira zoopsa pa thanzi. Kafukufuku wa azimayi pafupifupi 1,500 adapeza kuti omwe amadya kwambiri zakudya zokhala ndi index yayikulu ya glycemic, kapena zakudya zomwe zimachulukitsa shuga m'magazi (ganizirani: shuga, zakumwa zozizilitsa kukhosi, mkate woyera, mbatata, ndi mpunga woyera), zinali pafupifupi katatu. amatha kufa ndi matenda otupa kuposa amayi omwe amadya kwambiri zakudya zomwe zili ndi index yotsika ya glycemic. (FTR, carbs ali ndi malo pachakudya chabwino.)

Pamene zinthu zonsezi mwina kuyambitsa kutupa, ndikofunikira kukumbukira kuti simuyenera kupewa zakudya zotupa kwathunthu. Mapuloteni, mafuta athanzi, ndi ma fiber ali ngati zipika zomwe zimapangitsa kuti ng'anjo yanu iziyenda mosasunthika, ndipo ngati mungayanjane ndi michereyo ndi ma carb osinthidwa, milingo yanu ya shuga imatha kukhala yolimba, atero Kiros. "Mutha kuzisangalalabe popanda kuyambitsa kutupa kapena kuthira shuga m'magazi anu," akuwonjezera. Pambuyo pake, ngati mutenga zakudya zotsutsana ndi kutupa ndi malingaliro onse kapena opanda kanthu, mudzakhala ovuta kumamatira, akufotokoza.

Bwino kwambiri Zakudya Zotsutsa

Chabwino, mukudziwa zakudya zotupa zomwe muyenera kupewa, koma ndi zakudya ziti zomwe muyenera kuwonjezera pa mbale yanu? Tchulani mndandanda wazakudya zotsutsana ndi zotupa. Chilichonse cha michereyi - ndi zakudya zotsutsana ndi zotupa zomwe zimapezeka - zithandiza kupewa zovuta zoyipa zakutupa kosatha.

Zakudya Zolemera za Antioxidant

ICYDK, antioxidants ndi mankhwala omwe amathandiza kulimbana ndi ma radicals aulere omwe angayambitse kuwonongeka kwa maselo, ndipo pamapeto pake, kutupa, malinga ndi Harvard School of Public Health. Makamaka, ma antioxidants monga mavitamini A, C, ndi E ndi ma phytonutrients monga carotenoids (omwe amapezeka m'malanje a lalanje ndi achikaso monga kaloti ndi mbatata) ndi flavonoids (omwe amapezeka zipatso zofiira ndi zofiirira monga maapulo, zipatso, ndi mphesa) zonse zimathandizira kuzimitsa chosinthira chotupa, akutero Kiros. Ndipo mwamwayi, mutha kuwapeza ali ndi zipatso ndi ndiwo zamasamba zambiri, kuphatikiza masamba obiriwira, zipatso, zipatso, tsabola, ndi zina zambiri. Zonunkhira zina zimanyamulanso zoteteza kumenyana ndi ma antioxidants, kuphatikiza sinamoni, curry, katsabola, oregano, ginger, ndi rosemary. Matiyi nawonso ali odzaza, kuphatikizapo mitundu yobiriwira, yakuda, yoyera, ndi oolong, choncho khalani omasuka kuti muphatikizepo mowa muzakudya zanu zotsutsana ndi kutupa.

Mafuta Opatsa Thanzi

Mosiyana ndi mafuta okhathamira, omwe atha kubweretsa kukongoletsa komwe kumatha kuyambitsa kutupa, mafuta a monounsaturated amathandizira kutsitsa cholesterol cha LDL (mtundu "woyipa" womwe ungatolere m'mitsempha) ndipo ungachepetse kutupa, malinga ndi Micronutrient Research Center ya Oregon State University. . Momwemonso, mafuta opangidwa ndi polyunsaturated amathanso kuthandizira kutsitsa cholesterol cha LDL, chomwe ndichofunika popeza mafuta otsika a cholesterol amathanso kuchepetsa kutupa m'thupi, pa OSU. Mutha kupeza mafuta abwinowa mumafuta a maolivi ndi ma avocado, komanso walnuts, flaxseeds, ndi mbewu za chia, zonse zomwe zimakhala ndi mafuta athanzi ndi omega-3s kuti muchepetse kutupa, atero a Kiros.

Omega-3 Fatty Acids

Omega-3 fatty acids, mtundu wa mafuta a polyunsaturated, amathandizira kupanga ma cell aubongo, kuti mtima wanu ukhale wathanzi, komanso kukhala ndi mphamvu yotsutsa-kutero, a Kiros. Ndipo kafukufuku akuwonetsa kuti kuchuluka kwa omega-3 fatty acids kumalumikizidwa ndi kuchepa kwa zotupa, malinga ndi kafukufuku wochokera ku Oregon State University (OSU). Kuonetsetsa kuti mumalandira omega-3s mu zakudya zanu, nosh pa mbewu za chia, walnuts, oyster, ndi hering'i, malinga ndi NIH. Magwero a Kiros omwe amawakonda kwambiri omega-3 a dongosolo lazakudya loletsa kutupa: mbewu za fulakesi ndi hemp, sardines, salimoni, ndi mackerel.

Zakudya Zotsika-Glycemic

Kumbukirani, kukhala ndi shuga wambiri wamagazi kumatha kuyambitsa kutupa kwa zopitilira muyeso ndi zotupa zotupa zomwe thupi lanu limatulutsa poyankha. Ndicho chifukwa chake zakudya zamagulu a glycemic (kudya zomwe zimakhudzana ndi zakudya zomwe zimatha kutulutsa shuga m'magazi) kumatha kuyambitsa kutupa, malinga ndi kafukufuku wochokera ku OSU. Zachidziwikire, zitha kukhala zovuta kumvetsetsa kuti ndi zakudya ziti zomwe sizingathere shuga wanu wamagazi popanda kupopera Google. Njira yosavuta yodziwira ngati chakudya chili ndi glycemic yotsika kapena yotsika: imakhala ndi fiber. "Zakudya zochepa kwambiri za glycemic nthawi zambiri zimakhala ndi fiber yambiri, chifukwa chake ndikufuna kuti anthu aganizire zakudya zomwe zimakhala ndi michere yambiri, monga masamba a cruciferous monga broccoli, kolifulawa, ziphuphu za Brussels," akutero Kiros.

Zakudya Zosagwirizana ndi Kutupa

Kodi mungaphatikize bwanji zakudya zoletsa kutupa m'mbale yanu? Yang'anani maphikidwe oletsa kutupa awa a kadzutsa, nkhomaliro, chakudya chamadzulo, ndi zakudya zonse zazing'ono zomwe zili pakati. Zindikirani, dongosolo lotsutsana ndi zotupa siziyenera kuwonedwa ngati mndandanda wotsatira T sabata yonse, koma chitsanzo cha momwe dongosolo lamankhwala odana ndi zotupa tsiku lililonse limawonekera.

Zakudya Zosagwiritsa Ntchito Maphikidwe Maphikidwe a Chakudya Cham'mawa

• 1 chikho cha oatmeal ndi mkaka wosaka: Oatmeal imakhala ndi flavonoids ndipo ilibe mafuta okhutira.
• Supuni 2 zoumba ndi 1/2 chikho cha blueberries: Zoumba zonse ndi blueberries ndi magwero olemera a antioxidants.
• Supuni 1 ya walnuts: Walnuts ali ndi omega-3 fatty acids ambiri.
• 1 chikho cha tiyi wobiriwira: Tiyi wobiriwira amakhala ndi ma antioxidant polyphenols koma samalumikizidwa ndi kutukuka kowonjezeka monga momwe mungapezere ndikumwa kofi wocheperako.
• 1/4 ya avocado pa toast ya tirigu wonse: Avocado ili ndi mafuta oletsa kutupa a monounsaturated ndi omega-3s.
• Mabulosi ozizira osalala ndi supuni 2 za mbewu za chia: Zipatsozi zimapereka ma antioxidants, pomwe mbewu za chia zimapereka omega-3s ndi mafuta athanzi.

Anti-Inflammatory Diet Plan Recipes for Lunch

• Ma ola atatu a Turkey: Dziko la Turkey limapereka mapuloteni ndipo lili ndi mafuta okwana 3g okha (6.75 peresenti yokha ya USDA yovomerezeka tsiku lililonse kuti adye mafuta).
• 100% mkate wonse wa tirigu, letesi ya masamba ofiira, phwetekere kuti apange sangweji: Phwetekere, letesi, ndi buledi wambewu zonse amakhala ndi ma antioxidants lycopene, anthocyanins, ndi lignans, motsatana.
• Supuni 1 mayonesi: Mayo amabweretsa kukoma kofunikira kwambiri ku sangweji iyi, ndipo omega-6s pang'ono mu mafuta a soya a mayo ali bwino ngati simugwiritsa ntchito magwero ake ambiri kwinakwake muzakudya zanu.
• Ma ounces 6 a 100 peresenti ya madzi a zipatso: Madzi a zipatso amapereka antioxidants.

Zakudya Zosagwiritsa Ntchito Maphikidwe Maphikidwe a Zokhwasula-khwasula

• Supuni 2 zosakaniza mtedza: Mtedza uli ndi mafuta ambiri amtundu umodzi.
• 3/4 chikho mphesa: Mphesa zili ndi anthocyanins, mtundu wa antioxidant.
• 1 chikho cha Greek yogurt: Yogurt yachi Greek imapereka gwero la ma probiotics, omwe amatha kubwezeretsa kuchuluka kwa mabakiteriya m'matumbo anu. (Akasowa, mabakiteriya amatumiza ma chitetezo m'thupi lanu kuti apange kutupa.)
• 1/3 chikho cha zipatso zatsopano: Zipatso zimapereka ma antioxidants ndi fiber pazakudya zoletsa kutupa.

Zakudya Zosagwiritsa Ntchito Maphikidwe Maphikidwe a Chakudya Chamadzulo

• Ma ounces atatu a nsomba zakutchire zophikidwa ndi oregano: Salmon ndiye gwero lalikulu la omega-3s, ndipo oregano imakhala ndi ma antioxidants. ( Salmon ndi yofulumira kwambiri kukonzekera. Nazi njira zisanu zophikira nsomba mu mphindi zosakwana 15.)
• 1/2 chikho cha mpunga wofiirira: Mpunga wofiirira umakhala ndi ma lignans ambiri.
• Mikondo ya katsitsumzukwa yotentha yodzaza mafuta: Katsitsumzukwa kali ndi mankhwala osiyanasiyana ophera antioxidants, ndipo mafuta a azitona amapereka mafuta a monounsaturated.
• Saladi yopangidwa ndi makapu 1 1/2 masamba a sipinachi, tsabola wofiira wofiira, anyezi wofiira, makapu 2 a avocado cubes: Tsabola wofiira, anyezi, ndi sipinachi mumakhala ma antioxidants (omaliziranso amakhala ndi omega-3s ochepa), ndipo peyala imapatsa mafuta a monounsaturated.
• Zovala zopangidwa ndi supuni ya 1/2 ya maolivi ndi supuni 1 viniga wosasa: Mafuta a azitona ndi magwero a anti-inflammatory monounsaturated mafuta.
• 6 ounces vinyo wofiira: Vinyo ali ndi ma polyphenols.
• Tun burger wopangidwa kunyumba, wothira tsabola ndi ma scallions: Tuna ili ndi omega-3 fatty acids, pomwe tsabola wowonjezera amalimbikitsa ma antioxidants.
• Mbali ya masamba osakhuthala, monga broccoli, kolifulawa, kale, sikwashi, kapena bowa: Masamba osakhala wowumawa ndi zakudya zochepa za GI, zomwe zimathandiza kuti shuga wamagazi azikhala wolimba.

Zakudya Zosagwiritsa Ntchito Maphikidwe Mapulani a Maphikidwe

• 1 chikho cha mapichesi atsopano, owazidwa sinamoni: Mapichesi ali ndi carotenoids ndi flavonoids, pamene sinamoni imanyamula ma polyphenols.
• Usiku umodzi chia seed pudding, wopangidwa ndi 1/4 chikho cha mbewu za chia, 1 chikho chamadzi (monga mkaka wopangidwa ndi zomera kapena madzi): Mbeu za chia zimadzitamandira 11g za fiber pa supuni ziwiri za supuni ndipo ndi zomera zolemera kwambiri za omega-3 fatty acids.
• Zipatso zatsopano zoti muike pamwamba pa pudding: Zipatso zowonjezera ku chia seed pudding zimapatsa gwero la ma antioxidants.

Onaninso za