Zakudya 10 zomwe ndi zosaphika kuposa kuphika

Zamkati

• 1. Koko
• 2. Zipatso zatsopano
• 3. Garlic
• 4. Kokonati
• 5. Zipatso zouma
• 6. Mtedza, mtedza ndi mabokosi
• 7. Tsabola wofiira
• 8. Anyezi
• 9. Broccoli
• 10. Beet

Zakudya zina zimataya gawo la michere ndi phindu lake m'thupi zikaphikidwa kapena kuwonjezeredwa kuzinthu zopangidwa ndi mafakitale, chifukwa mavitamini ndi michere yambiri imasowa pophika kapena chifukwa cha shuga wambiri, ufa woyera ndi zotetezera zamankhwala zomwe mafakitale amawonjezera pazogulitsa.

Ndiye nayi mndandanda wazakudya 10 zomwe zimabweretsa zabwino zathanzi zikamadya zosaphika.

1. Koko

Ubwino wa chokoleti umabwera chifukwa cha koko, yemwe ali ndi ma antioxidants ambiri ndipo ali ndi zinthu monga kuchepetsa kuthamanga kwa magazi ndikupanga serotonin, hormone yomwe imakupatsani moyo wabwino.

Komabe, kuti apange chokoleti makampaniwa amagwiritsa ntchito shuga, mafuta, ufa ndi zinthu zina zambiri zomwe zimapangitsa kuti chomaliza chimasiyanso phindu la koko. Chifukwa chake, chofunikira ndikudya chokoleti osachepera 70% koko, ndikugwiritsa ntchito ufa wa cocoa kupanga maphikidwe ndikuwonjezera mkaka wam'mawa, mwachitsanzo.

2. Zipatso zatsopano

Ngakhale timadziti tothandiza, tomwe tili ndi mafakitale timakhala ndi zinthu zambiri zotetezera, utoto ndi zotsekemera zopangira, zomwe zimatha kuyambitsa mavuto monga chifuwa ndi kuchulukitsa kwa magazi m'magazi, kuphatikiza poti sizingabweretse michere yonse yopatsa zipatso.

Chifukwa chake, munthu ayenera kukonda kugula zipatso ndikupanga msuzi wachilengedwe kunyumba, chifukwa mwanjira imeneyi chakudyacho chidzakhala ndi michere yatsopano yomwe idzawononga thupi, imathandizira kagayidwe kabwino ndikubweretsa thupi.

3. Garlic

Garlic ndi wolemera mu allicin, chinthu chomwe chimathandiza kutsitsa cholesterol chambiri, kuchepetsa kuthamanga kwa magazi komanso kupewa thrombosis ndi matenda amtima. Komabe, adyo wosaphika amakhala ndi allicin wambiri, chifukwa gawo lake limatayika pophika.

Chifukwa chake, kuti muteteze mtima wanu ndikukhala ndi zabwino zambiri zomwe adyo amabweretsa, muyenera kudya zosaphika kapena kumwa kapu imodzi yamadzi adyo tsiku lililonse m'mawa komanso musanagone. Fufuzani momwe mungapangire mankhwala apanyumba amtima pano.

4. Kokonati

Kudya makeke, mipiringidzo yambewu, buledi ndi zinthu zina ndi kokonati sizimabweretsa phindu la chipatso ichi, chifukwa zimakhala ndi shuga komanso ufa woyera, womwe umawonjezera magazi m'magazi ndikukonda kunenepa.

Chifukwa chake, kokonati yatsopano iyenera kukondedwa, popeza imakhala ndi ulusi womwe umathandizira magwiridwe antchito amatumbo, ndipo madzi ake ali ndi potaziyamu, sodium, phosphorous ndi chlorine, michere yofunikira kuti thupi lizisungunuka, makamaka atachita masewera olimbitsa thupi. Onaninso momwe mungapangire mafuta a coconut kunyumba.

5. Zipatso zouma

Pakutha kwa madzi m'thupi, zipatso zimataya mavitamini omwe amakhala m'madzi awo ndikuyamba kukhala ndi shuga wowirikiza kapena katatu kuchokera kale, zomwe zimawonjezera chakudya ndi magazi m'magazi mukatha kumwa.

Chifukwa chake, munthu ayenera kusankha kudya zipatso zatsopano, zomwe zimakhutitsa kwambiri, kukhala ndi zopatsa mphamvu zochepa ndikubweretsa michere yonse kuti thupi liziyenda bwino.

6. Mtedza, mtedza ndi mabokosi

Zipatso zamafuta monga mtedza, mabokosi ndi mtedza ndizolemera mu omega-3, mafuta abwino omwe amathandizira kukhala ndi thanzi la mtima, komanso michere monga iron ndi magnesium, yomwe imaletsa kuchepa kwa magazi m'thupi komanso minofu.

Chifukwa chake, kumwa zipatso zotukuka ndi mchere wowonjezera kuyenera kupewedwa, chifukwa mchere wochulukirapo umachulukitsa kuthamanga kwa magazi ndipo umayambitsa kusungunuka kwamadzimadzi, kumachepetsa phindu la zipatso zosaphika. Onani momwe mtedza waku Brazil umatetezera mtima.

7. Tsabola wofiira

Tsabola wofiira ndi vitamini C, vitamini E, vitamini B6 ndi magnesium, michere yomwe imagwira ntchito ngati ma antioxidants komanso kupewa mavuto monga kuchepa kwa magazi m'thupi.

Komabe, ikaphikidwa, yokazinga kapena yokazinga kwa nthawi yayitali, tsabola wofiira amataya vitamini C wake ndi mphamvu yake ya antioxidant. Chifukwa chake, iyenera kugwiritsidwa ntchito yaiwisi kapena yogwiritsidwa ntchito mwachangu, osalola kutentha kwa chakudya kukweze kwambiri.

8. Anyezi

Monga adyo, anyezi ndi olemera mu allicin, chinthu chomwe chimathandiza kupewa mavuto amtima, khansa komanso kuthamanga kwa magazi. Komabe, anyezi wophika amataya zina mwa michereyi, motero kudya anyezi wosaphika kumathandizanso paumoyo wake.

9. Broccoli

Broccoli ndi masamba omwe ali ndi vitamini C, calcium, phosphorus, potaziyamu ndi mapuloteni ambiri, kuphatikiza pa kukhala ndi mankhwala a sulforaphane, omwe amaletsa khansa, amachepetsa kuthamanga kwa magazi, amateteza chitetezo cha mthupi komanso amateteza mtima.

Komabe, mankhwala otetezerawa amalowetsedwa bwino m'matumbo ndipo amagwiritsidwa ntchito kwambiri m'thupi broccoli ikamadya yaiwisi, chifukwa chake munthu ayenera kupewa kuphika masambawa kwakanthawi, posankha kudya yaiwisi kapena yophika mwachangu kwa mphindi 5 mpaka 10. .

10. Beet

Beets ali ndi fiber yambiri, vitamini C, potaziyamu, magnesium ndi folate, michere yomwe imathandizira kulimbitsa chitetezo chamthupi, kulimbana ndi kutupa komanso kuchepetsa kuthamanga kwa magazi.

Komabe, akamaphika, kachilomboka kamataya gawo la michereyo, choncho ndibwino kuti muzidya zosaphika, zokazinga mu masaladi kapena kuwonjezeramo timadziti tachilengedwe. Onani maphikidwe a timadziti opangidwa ndi beets.

Onani momwe chakudyacho chimapangidwira, momwe zakudya zosaphika zokha ndizololedwa pamenyu.