Momwe mungadyere kuti mupewe khansa

Zamkati

• Momwe mungagwiritsire ntchito chakudya popewa khansa
• Zakudya zopewera khansa
• Zokuthandizani kupewa chitukuko cha khansa

Zakudya zokhala ndi ma antioxidants, monga zipatso za citrus, broccoli ndi mbewu zonse, mwachitsanzo, ndi zakudya zabwino kwambiri zoteteza khansa chifukwa zinthuzi zimathandiza kuteteza maselo amthupi kuti asafe, komanso kumachepetsa kuthamanga kwa ma cell ndi makutidwe ndi okosijeni, motero kupewa thupi lonse limasinthidwa lomwe limathandizira kuyambitsa kwa khansa.

Momwe mungagwiritsire ntchito chakudya popewa khansa

Malangizo 5 osavuta ogwiritsira ntchito zakudya zopewera khansa ndi awa:

1. Imwani zipatso ndi msuzi wa masamba tsiku lililonse, monga msuzi wa phwetekere wokhala ndi malalanje;
2. Ikani mbewu, monga mpendadzuwa kapena mbewu za chia, mu masaladi ndi timadziti;
3. Idyani granola ndi zipatso zouma pa kadzutsa;
4. Nyengo chakudya ndi adyo ndi mandimu;
5. Idyani masamba osachepera atatu osiyana nkhomaliro ndi chakudya chamadzulo.

Pofuna kupewa khansa, ndikofunikanso kupewa kudya zakudya zoyengedwa, shuga wambiri kapena mafuta, makamaka omwe ali ndi mtundu wokwanira, monga omwe amapezeka ku picanha, mwachitsanzo.

Zakudya zopewera khansa

Zakudya zina zopewera khansa zitha kukhala:

• Chicory, phwetekere, karoti, dzungu, sipinachi, beet;
• Zipatso za zipatso, zipatso zamphesa zofiira, apurikoti, mango, papaya, makangaza;
• Garlic, anyezi, broccoli, kolifulawa;
• Mpendadzuwa, mtedza, mtedza, mbewu za mtedza ku Brazil;
• Mbewu zonse;
• Mafuta a azitona, mafuta a canola;
• Salimoni, sardini, tuna, mbewu za chia.

Kuphatikiza pa kudya zakudya zokhala ndi zakudya izi, kudya zipatso ndi ndiwo zamasamba osachepera kasanu patsiku, ndikofunikanso kuti thupi lizilamulira bwino komanso mulingo woyenera msinkhu ndi zaka.

Kuti mudziwe zambiri za zakudya zomwe zimalimbana ndi khansa onani: Zakudya zomwe zimalimbana ndi khansa.

Zokuthandizani kupewa chitukuko cha khansa

Pitirizani kulemera nthawi zonse kudya zochepa zofunikira kuti thupi liziyenda bwino, kuchepetsa makutidwe ndi okosijeni, kumathandiza kupewa khansa. Chimodzi mwazifukwa zazikulu kuti izi zichitike ndi chifukwa chakuti poizoni amadziunjikira mkati mwa minofu ya adipose ndipo, akachepetsa thupi ndikunenepa mobwerezabwereza, poizoni amatulutsidwa mthupi ndipo izi zitha kuthandiza pakukula kwa khansa.

Sankhani chakudya chamagulu, popanda kugwiritsa ntchito mankhwala ophera tizilombo kapena feteleza wamankhwala omwe amadzetsa mavuto pathupi, ikhoza kukhala njira ina yabwino kwambiri kwa aliyense amene akufuna kuchita china chake kuti ateteze kukula kwa khansa yamtundu uliwonse, makamaka pakakhala mbiri ya khansa banja.

Kuphatikiza apo, ndikofunikira kwambiri osasuta, ngakhale zitangokhala, osagwiritsa ntchito mankhwala ambiri ndi nosamwa zakumwa zoledzeretsa nthawi zonse. Awa ndi malingaliro omwe akuyenera kutengera moyo wopanda khansa kapena matenda ena obowoleza.