Kudya kokongola kumatha kusintha thanzi

Zamkati

• Zakudya zachikaso ndi lalanje pakhungu
• Zakudya zobiriwira zobwezeretsa magazi m'thupi
• Zakudya zoyera zamafupa
• Zakudya zofiira kuti zithetsedwe
• Zakudya zopusa zamtima
• Zakudya zofiirira zamatumbo

Kuti mukhale ndi thanzi labwino ndikulimbikitsidwa kuti muzidya zakudya zokoma ndi chakudya chilichonse, chifukwa ndizo magwero a mavitamini, mchere komanso ulusi womwe umatsimikizira kuti thupi limagwira bwino ntchito. Mitundu ya chakudyayo imayimira michere yosiyanasiyana ndipo mtundu uliwonse umabweretsa maubwino monga kupewa matenda amtima ndi khansa, kuphatikiza pakukonza thanzi la mafupa, khungu ndi matumbo.

Kuti mukhale ndi zakudya zabwino, theka la mbaleyo liyenera kukhala ndi ndiwo zamasamba ndi zipatso, ndipo zipatso ziyenera kupezeka m'madyerero ndi zokhwasula-khwasula. Onani pansipa zabwino zomwe mtundu uliwonse umabweretsa m'thupi.

Zakudya zachikaso ndi lalanje pakhungu

Zakudya zachikaso ndi lalanje zimakhala ndi utoto chifukwa cha zinthu zotchedwa carotenoids, zomwe zimatsutsana ndi ma oxidants, ndipo zili ndi mavitamini A, C ndi E. Zitsanzo zina za zakudya izi ndi lalanje, karoti, chinanazi, chimanga, dzungu, papaya, tangerine ndi mbatata. Zakudya izi zimakhala ndi maubwino azaumoyo monga:

• Kupewa matenda amtima;
• Kupewa khansa;
• Kuteteza masomphenya;
• Antiallergic kanthu;
• Kusamalira thanzi ndi khungu.

Zakudya za lalanje zimathandizanso kuti khungu lizioneka bwino, chifukwa zimathandizira kupanga melanin, pigment yomwe imapanga khungu. Onani momwe mungatsimikizire kuti khungu lanu latsukanso ngakhale osapsa ndi dzuwa.

Zakudya zobiriwira zobwezeretsa magazi m'thupi

Zakudya zobiriwira zimakhala ndi mtundu uwu chifukwa cha chlorophyll, ndipo zimakhala ndi anti-oxidant ndi detoxifying katundu, kuphatikiza pakukhala ndi fiber yambiri. Zakudya izi zili ndi calcium, phosphorus, magnesium, iron, zinc ndi mavitamini A, C, E ndi K ambiri, ndipo oimira awo ndi letesi, sipinachi, kale, broccoli, watercress, tsabola wobiriwira, nkhaka, coriander, kiwi ndi peyala. Ubwino wathanzi ndi:

• Kupewa ndi kulimbana ndi kuchepa kwa magazi;
• Kupewa kufooka kwa mafupa;
• Kupewa khansa;
• Kupititsa patsogolo kuwongolera matenda ashuga;
• Kuchepetsa kuthamanga kwa magazi;
• Kuchepetsa cholesterol.

Kupititsa patsogolo kuyamwa kwa chitsulo m'matumbo, zakudya zokhala ndi chitsulo ziyenera kudyedwa limodzi ndi gwero la vitamini C, monga zakudya zachikaso. Onani zidule zitatu zokulitsa zakudya ndi chitsulo.

Zakudya zoyera zamafupa

Zakudya zoyera zimakhala ndi polyphenols, calcium, potaziyamu ndi magnesium, ndipo kuwala kwawo kumabwera chifukwa cha chinthu chotchedwa flavin. Mu gululi muli mbatata, anyezi, adyo, bowa, kolifulawa, leek, chilazi, mpiru, soursop, nthochi ndi peyala. Zakudya izi zimathandizira kukhala ndi thanzi kudzera:

• Kapangidwe ndi kukonza mafupa;
• Kupewa matenda amtima;
• Kupewa khansa;
• Ntchito yabwino ya minofu, kuphatikizapo mtima;
• Kulimbitsa chitetezo cha mthupi.

Ngakhale zakudya zoyera sizikumbukiridwa pang'ono pokambirana za zakudya zokongola, ziyenera kupezeka nthawi zonse pachakudya chabwino.

Zakudya zofiira kuti zithetsedwe

Zakudya zofiira zimakhala ndi ma lycopene, antioxidant komanso amachititsa mtundu wofiyira, komanso anthocyanin, yomwe imathandiza kuchepetsa matenda ashuga. Zitsanzo za zakudya zofiira ndi sitiroberi, tsabola, tomato, maapulo, rasipiberi, yamatcheri ndi mavwende. Ubwino wake wathanzi ndi:

• Kupititsa patsogolo magazi;
• Kupewa khansa;
• Kuthetsa zinthu zapoizoni m'thupi;
• Kupewa kutopa ndi kukhumudwa;
• Kuthamanga kwa madzi ndi kuthamanga kwa magazi.

Kuchuluka kwa ma lycopene kumawonjezeka ndikutentha kowonjezeka, ndichifukwa chake msuzi wa phwetekere ndiye magwero abwino a antioxidant iyi. Phunzirani za zabwino zina za tomato.

Zakudya zopusa zamtima

Zakudya zofiirira zimakhala ndi mavitamini azitsulo komanso a B, komanso ma antioxidants ndi fiber. Zakudya zazikulu za gululi ndi açaí, mphesa, maula, mabulosi akutchire, mbatata yofiirira, anyezi wofiira, kabichi wofiira ndi biringanya. Ubwino wathanzi ndi:

• Kulamulira kwa cholesterol;
• Kupewa matenda amtima;
• Kupewa kukalamba msanga.

Resveratrol, antioxidant yomwe imapezeka mu mbewu ndi khungu la mphesa, imapezekanso mu vinyo wofiira. Phindu la vinyo limapezeka pamene kumwa kumakhala kokhazikika komanso kochepa, pafupifupi galasi limodzi patsiku. Dziwani zambiri zaubwino wa vinyo.

Zakudya zofiirira zamatumbo

Zakudya zofiirira zili ndi michere yambiri, mafuta abwino, selenium, zinc ndi mavitamini B. M'gululi muli nyemba, mtedza, mtedza, mtedza, sinamoni, oats ndi zakudya zonse, monga mpunga wofiirira. M'thupi lathu, zakudya izi zimakhala ndi:

• Kuteteza m'mimba ndi kupewa kudzimbidwa;
• Kulamulira kwa cholesterol ndi shuga;
• Kupewa matenda amtima;
• Kupewa khansa;
• Kulimbitsa chitetezo cha mthupi.

Zakudya zonse, kukhala ndi fiber yambiri, ndizothandiza pakuwongolera matumbo. Onani maupangiri atatu omwe amadzipangira okha kuti athetse matumbo.

Zakudya zachilengedwe zimakhala ndi mwayi wosakhala ndi mankhwala ophera tizilombo komanso zotetezera, kuwapangitsa kukhala abwino kudyedwa ndi khungu komanso ana. Masamba achonde ndi zipatso amakhalanso ndi michere yawo ndipo ndi njira zabwino zatsiku ndi tsiku, bola ngati alibe zotetezera, zomwe zimatha kuwunikidwa kudzera pazomwe zalembedwa.

Ngati simukukonda zipatso ndi ndiwo zamasamba, onani mu kanema pansipa zomwe mungachite kuti muyambe kusangalala ndi izi.