Ubwino wa 7 Wamadzi A nkhaka: Khalani Wothira Mthupi Komanso Wathanzi

Zamkati

• 1. Zimakusungani madzi.
• 2. Zimathandiza kuchepetsa thupi.
• 3. Amapereka ma antioxidants.
• 4. Zitha kuthandiza kupewa khansa.
• 5. Amachepetsa kuthamanga kwa magazi.
• 6. Imagwira pakhungu labwino.
• 7. Zimalimbikitsa thanzi la mafupa.

Chidule

Madzi a nkhaka sikuti amangokhala ma spa ayi. Anthu ambiri akusangalala ndi zakumwa zabwino, zotsitsimula kunyumba, ndipo bwanji? Ndizosangalatsa komanso zosavuta kupanga.

Nazi njira zisanu ndi ziwiri zamadzi a nkhaka zomwe zimapindulitsa thupi lanu.

1. Zimakusungani madzi.

Thupi lanu silingagwire bwino ntchito popanda madzi. Anthu ambiri amayenera kumwa zakumwa zisanu ndi chimodzi kapena zisanu ndi zitatu patsiku, malinga ndi American Academy of Family Physicians. Tikudziwa kuti timayenera kumwa madzi tsiku lonse, koma nthawi zina madzi osalala amatopetsa. Kuonjezera nkhaka kumakupatsanso kununkhira kwina, kukulimbikitsani kuti mumwe zambiri.

2. Zimathandiza kuchepetsa thupi.

Ngati mukuyesera kuti muchepetse kunenepa, kusinthitsa ma soda, zakumwa zamasewera, ndi timadziti ndi madzi a nkhaka zingakuthandizeni kudula ma calories owonjezera pazakudya zanu.

Kukhala ndi hydrated kumathandizanso kuti mukhale okwanira. Nthawi zina thupi lanu limasokoneza ludzu ndi njala. Mungamve ngati muli ndi njala, pomwe muli ndi ludzu.

Kodi mungadziwe bwanji kusiyana? Fikirani galasi lalitali lamadzi a nkhaka poyamba. Ngati njala yanu imatha mukamaliza kumwa, mudali ndi ludzu. Ngati mudakali ndi njala, ndiye kuti mukudziwa kuti ndi njala.

3. Amapereka ma antioxidants.

Antioxidants ndi zinthu zomwe zimathandiza kupewa ndikuchepetsa kuwonongeka kwa khungu kuchokera ku kupsinjika kwa makutidwe ndi okosijeni komwe kumachitika chifukwa cha kusintha kwaulere kwaulere. Kupsinjika kwa oxidative kumatha kubweretsa zovuta monga:

• khansa
• matenda ashuga
• matenda amtima
• Matenda a Alzheimer's
• kuchepa kwa diso

Kafukufuku wasonyeza kuti ma antioxidants amatha kusintha kapena kuletsa kuwonongeka kumeneku. Ichi ndichifukwa chake muyenera zipatso ndi ndiwo zamasamba zonse kuti mukhale ndi ma antioxidants. Nkhaka zimagwera m'gululi. Iwo ali olemera mu:

• vitamini C
• beta carotene
• manganese
• molybdenum
• angapo flavonoid antioxidants

4. Zitha kuthandiza kupewa khansa.

Kafukufuku woyambirira akuwonetsa kuti nkhaka zitha kuthandizira polimbana ndi khansa. Pamodzi ndi ma antioxidants, nkhaka imakhalanso ndi mankhwala omwe amatchedwa cucurbitacins komanso gulu lazakudya zotchedwa lignans, zomwe zitha kutiteteza ku khansa. Kafukufuku wina mu Journal of Cancer Research adanenanso kuti flavonoid fisetin, yomwe imapezeka mu nkhaka, itha kuthandizira kuchepetsa kukula kwa khansa ya prostate.

5. Amachepetsa kuthamanga kwa magazi.

Chimodzi mwazinthu zomwe zimayambitsa kuthamanga kwa magazi ndikukhala ndi mchere wambiri (sodium) ndi potaziyamu wochepa kwambiri pazakudya zanu. Mchere wochuluka umapangitsa thupi lanu kukhala ndi madzi, omwe amachititsa kuti magazi aziyenda bwino. Potaziyamu ndi electrolyte yomwe imathandizira kuwongolera kuchuluka kwa sodium yosungidwa ndi impso.

Nkhaka ndi potaziyamu wabwino. Kumwa madzi a nkhaka kumathandiza thupi lanu kupeza potaziyamu wambiri, zomwe zingathandize kuchepetsa kuthamanga kwa magazi.

6. Imagwira pakhungu labwino.

Madzi a nkhaka amatha kutonthoza khungu lanu kuchokera mkati mpaka kunja. Kukhala ndi hydrated kumathandiza thupi lanu kutulutsa poizoni ndikukhala ndi mawonekedwe abwino. Nkhaka imakhalanso ndi pantothenic acid kapena vitamini B-5, yomwe imagwiritsidwa ntchito pochizira ziphuphu. Chikho chimodzi cha nkhaka zosakaniza chili ndi pafupifupi 5% ya mavitamini B-5 ofunika tsiku lililonse.

7. Zimalimbikitsa thanzi la mafupa.

Nkhaka zimakhala ndi vitamini K. M'malo mwake, chikho chimodzi cha nkhaka zong'ambika chimakhala ndi pafupifupi 19 peresenti yamtengo wapatali watsiku ndi tsiku. Thupi lanu limafunikira vitamini K kuti muthandizire kupanga mapuloteni omwe amafunikira kuti apange mafupa ndi minyewa yathanzi komanso kuthandizira magazi anu kuundana bwino. Njira yabwinoko yopezera vitamini iyi kuposa madzi otsitsimula a nkhaka?