Limbanani ndi Khansa ya m'mawere pa Chakudya Chilichonse

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1. Pump Up Zopanga Zanu
   Zipatso ndi ndiwo zamasamba zimakhala ndi ma antioxidants amphamvu omwe amateteza ku mitundu yonse ya khansa Kuphatikiza apo, ali ndi ma calories ochepa, chifukwa chake kuyiyika ndi njira yosavuta yochepetsera kulemera kwanu. Kafukufuku apeza kuti kudya magawo asanu opangira zinthu patsiku kumachepetsa zovuta zomwe zimachitika khansa ya m'mawere ikubweranso mwa amayi, makamaka akaphatikiza masewera olimbitsa thupi tsiku lililonse. Kuwonjezeka kuposa izi sikuwoneka kuti kulibe zowonjezera zowonjezera, malinga ndi zomwe zidasindikizidwa mu Zolemba za American Medical Association.Kubetcherana kwanu kopambana, akutero Marji McCullough wa AmericanCancer Society, ndikudya zokolola zamitundumitundu zowala. "Mwanjira imeneyi mutha kupeza ma phytochemicals omwe ndi ofunikira kupewa khansa."
2. Dulani Mafuta
   Kafukufuku wamafuta azakudya akhala akutsutsana komanso osakwanira, koma akatswiri ambiri amati ndibwino kuti tipewe mafuta okwanira momwe angathere.
3. Pezani Calcium Yambiri ndi Vitamini D.
   Chaka chino, kafukufuku wazaka 10 wa Harvard adapeza kuti amayi omwe adalandira mamiligalamu 1,366 a calcium ndi 548 IU ya vitamini D tsiku lililonse adachepetsa chiopsezo cha khansa ya m'mawere ndi 69 peresenti, ndipo mwayi wawo wopeza khansa ya m'mawere ndi 69 peresenti." "akutero a McCullough, omwe amalimbikitsa kudya zakudya zokhala ndi calcium monga mafuta otsika a mkaka, nsomba zamzitini, ma almond, madzi otetezedwa a mandimu, ndi masamba obiriwira, akutenga chowonjezera cha 1,000- mpaka 1,200-milligramcalcium. Ngakhale mkaka uli ndi vitamini D, yoghurt ambiri ndi tchizi alibe. Kuti mukhale okwanira, mwina mumafunikira vitamini amulti, kapena ngati mukumwa mankhwala owonjezera a acalcium, sankhani omwe ali ndi vitamini D. 800 mpaka 1,000IU.
4. Fukani Zofewa Pazomera Zanu
   Flaxseed ndi gwero labwino la lignans, mankhwala omwe atha kugwira ntchito poletsa ma estrogendependentancancers poletsa kukula kwa zotupa zomwe zimachepetsa kukula kwawo, malinga ndi McCullough. "Zina mwazinthu zina zophatikizira mbewu za mpendadzuwa, mtedza, makoko, mkate wa rye, ndi strawberries."

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