Zakudya 15 Zolimbikitsa Chitetezo cha M'thupi

Zamkati

• Zowonjezera chitetezo cha mthupi
• Chidziwitso chofunikira
• 1. Zipatso za zipatso
• 2. Tsabola wofiira wobiriwira
• 3. Broccoli
• 4. Garlic
• 5. Ginger
• 6. Sipinachi
• 7. Yogati
• 8. Maamondi
• 9. Mbewu za mpendadzuwa
• 10. Mphepo yamkuntho
• 11. Tiyi wobiriwira
• 12. Papaya
• 13. Kiwi
• 14. Nkhuku
• 15. Nkhono
• Njira zina zopewera matenda

Zowonjezera chitetezo cha mthupi

Kudyetsa thupi lanu zakudya zina kumatha kuthandizira chitetezo chamthupi chanu.

Ngati mukuyang'ana njira zopewera chimfine, chimfine, ndi matenda ena, gawo lanu loyambirira liyenera kukhala kupita kukaona kugolosale kwanuko. Konzani zakudya zanu kuti muphatikize zowonjezera mphamvu za chitetezo cha mthupi.

Chidziwitso chofunikira

Palibe chowonjezera chomwe chingachiritse kapena kupewa matenda.

Ndi mliri wa 2019 coronavirus COVID-19, ndikofunikira kwambiri kumvetsetsa kuti palibe chowonjezera, zakudya, kapena njira zina zosinthira zina kupatula kusiyanitsa thupi, komwe kumatchedwanso kutalikirana kwa anthu, komanso machitidwe oyenera aukhondo omwe angakutetezeni ku COVID-19.

Pakadali pano, palibe kafukufuku amene amathandizira kugwiritsa ntchito chowonjezera chilichonse kuti muteteze ku COVID-19 makamaka.

1. Zipatso za zipatso

Anthu ambiri amatembenukira ku vitamini C atadwala chimfine. Ndi chifukwa chakuti zimathandiza kumanga chitetezo cha mthupi lanu.

Vitamini C imaganiziridwa kuti imathandizira kupanga maselo oyera, omwe ndi ofunikira polimbana ndi matenda.

Pafupifupi zipatso zonse za zipatso zimakhala ndi vitamini C. Ndi mitundu yambiri yosankhidwayo, ndikosavuta kuwonjezera kufinya kwa vitaminiyu pachakudya chilichonse.

Zipatso zotchuka za citrus ndizo:

• chipatso champhesa
• malalanje
• chiwelu
• zojambulazo
• mandimu
• mandimu

Chifukwa thupi lanu silimapanga kapena kulisunga, mumafunikira vitamini C tsiku lililonse kuti mukhale ndi thanzi labwino. Kuchuluka kwa tsiku ndi tsiku kwa achikulire ambiri ndi:

• 75 mg ya akazi
• 90 mg kwa amuna

Ngati mungasankhe zowonjezera mavitamini, pewani kumwa ma milligrams (mg) opitilira 2,000 patsiku.

Komanso kumbukirani kuti ngakhale vitamini C ikhoza kukuthandizani kuti muzitha kuzizira mwachangu, palibe umboni womwe ulipo motsutsana ndi coronavirus yatsopano, SARS-CoV-2.

2. Tsabola wofiira wobiriwira

Ngati mukuganiza kuti zipatso za citrus zili ndi vitamini C wambiri pachipatso chilichonse kapena masamba, ganiziraninso. Ounce kamodzi, tsabola wofiira wabuluu amakhala ndi vitamini C wochuluka kuwirikiza katatu kuposa Florida lalanje (). Amakhalanso gwero lolemera la beta carotene.

Kuwonjezera pa kulimbikitsa chitetezo cha mthupi lanu, vitamini C ingakuthandizeni kukhala ndi khungu labwino. Beta carotene, yomwe thupi lanu limasandutsa vitamini A, imathandizira kuti maso ndi khungu lanu likhale labwino.

3. Broccoli

Broccoli imadzazidwa ndi mavitamini ndi mchere. Odzaza mavitamini A, C, ndi E, komanso fiber ndi ma antioxidants ambiri, broccoli ndi imodzi mwamasamba athanzi kwambiri omwe mungayike m'mbale yanu.

Chinsinsi chothandizira kuti mphamvu zake zizikhala bwino ndikuphika pang'ono momwe zingathere - kapena kuposa pamenepo, ayi. yawonetsa kuti kuyendetsa nthunzi ndiyo njira yabwino yosungira michere yambiri mchakudya.

4. Garlic

Garlic imapezeka pafupifupi pachakudya chilichonse padziko lapansi. Imawonjezera zingwe pang'ono pachakudya ndipo ndiyofunika kukhala ndi thanzi lanu.

Mitundu yoyambirira idazindikira kufunika kwake polimbana ndi matenda. Garlic amathanso kutsitsa kuuma kwa mitsempha, ndipo pali umboni wofooka kuti umathandizira kutsika kwa magazi.

Katundu wolimbikitsa chitetezo cha adyo amaoneka ngati akuchokera munthawi yayikulu yazinthu zopanga sulfa, monga allicin.

5. Ginger

Ginger ndi chinthu china chomwe ambiri amapitako atadwala. Ginger angathandize kuchepetsa kutupa, komwe kungathandize kuchepetsa kupweteka kwa pakhosi komanso matenda otupa. Ginger amathanso kuthandizira kunyoza.

Ngakhale imagwiritsidwa ntchito m'masamba ambiri okoma, ginger limanyamula kutentha ngati gingerol, wachibale wa capsaicin.

Ginger amathanso kukhala nawo.

6. Sipinachi

Sipinachi idapanga mndandanda wathu osati kokha chifukwa uli ndi vitamini C wambiri - imadzaza ndi ma antioxidants ambiri ndi beta carotene, zomwe zitha kuwonjezera mphamvu zolimbana ndi matenda m'thupi lathu.

Mofanana ndi broccoli, sipinachi imakhala yathanzi kwambiri ngati yophikidwa pang'ono momwe ingathere ndi zakudya zake. Komabe, kuphika kopepuka kumapangitsa kukhala kosavuta kuyamwa vitamini A ndikulola michere ina kutulutsidwa ku oxalic acid, mankhwala osakaniza. Onani maphikidwe apa sipinachi apa.

7. Yogati

Fufuzani ma yogurt omwe ali ndi mawu oti "zikhalidwe zokhala ndi moyo wokangalika" osindikizidwa pamalopo, monga yogurt wachi Greek. Izi zikhalidwe zitha kulimbikitsa chitetezo chamthupi chanu kuti chikuthandizeni kulimbana ndi matenda.

Yesetsani kupeza ma yogurt osavuta m'malo mwa mitundu yomwe imakomedwa komanso yodzaza ndi shuga. Mutha kudzisangalatsa nokha yogurt ndi zipatso zabwino komanso uchi m'malo mwa uchi.

Yogurt amathanso kukhala gwero la vitamini D, chifukwa chake yesani kusankha zopangidwa ndi vitamini. Vitamini D imathandizira kuyang'anira chitetezo chamthupi ndipo amaganiza kuti imalimbikitsa chitetezo chathupi chachilengedwe ku matenda.

Mayesero azachipatala ali mgulu la ntchito zowunikira zomwe zingachitike pa COVID-19.

8. Maamondi

Pankhani yopewa ndikulimbana ndi chimfine, vitamini E imakonda kutenga kumbuyo kwa vitamini C. Komabe, antioxidant yamphamvu iyi ndichofunikira kuti chitetezo chamthupi chitetezeke.

Ndi mavitamini osungunuka mafuta, zomwe zikutanthauza kuti pamafunika kupezeka kwa mafuta kuti atenge bwino. Mtedza, monga maamondi, mumadzaza ndi vitamini komanso mumakhala mafuta athanzi.

Akuluakulu amafunikira pafupifupi 15 mg wa vitamini E tsiku lililonse. Kapu theka la maamondi, yomwe ili pafupifupi 46 yonse, maamondi a zipolopolo, imapereka ndalama zomwe zatsimikiziridwa tsiku lililonse.

9. Mbewu za mpendadzuwa

Mbeu za mpendadzuwa zimadzaza ndi zakudya, kuphatikizapo phosphorous, magnesium, ndi mavitamini B-6 ndi E.

Vitamini E ndikofunikira pakuwongolera ndi kusunga chitetezo cha mthupi. Zakudya zina zokhala ndi mavitamini E ochulukirapo ndi monga ma avocado ndi masamba obiriwira.

Mbeu za mpendadzuwa ndizokwera kwambiri mu selenium. Pabulu imodzi yokha mumakhala selenium yomwe munthu wamkulu amafunikira tsiku lililonse. Kafukufuku wosiyanasiyana, makamaka wopangidwa ndi nyama, awona kuthekera kwake kothana ndi matenda opatsirana monga swine flu (H1N1).

10. Mphepo yamkuntho

Mutha kudziwa turmeric ngati chinthu chofunikira kwambiri m'ma curry ambiri. Izi zonunkhira zonyezimira, zowawa zakhala zikugwiritsidwanso ntchito kwazaka ngati anti-yotupa pochiza osteoarthritis ndi nyamakazi ya nyamakazi.

ikuwonetsa kuti kuchuluka kwa curcumin, komwe kumapangitsa mtundu wake kukhala wamtundu wosiyana, kumatha kuchepetsa kuchepa kwa minofu yolimbitsa thupi. Curcumin ilonjeza monga cholimbikitsira chitetezo chamthupi (kutengera zomwe zapezedwa pamaphunziro a nyama) ndi ma virus. Kafufuzidwe kena kofunikira.

11. Tiyi wobiriwira

Ma tiyi obiriwira ndi akuda amadzaza ndi flavonoids, mtundu wa antioxidant. Kumene tiyi wobiriwira amapambanadi ali m'magulu ake a epigallocatechin gallate (EGCG), antioxidant wamphamvu wina.

M'maphunziro, EGCG yawonetsedwa kuti imathandizira chitetezo chamthupi. Njira yothira tiyi wakuda imatha kuwononga EGCG yambiri. Tiyi wobiriwira, Komano, imathiramo nthunzi ndipo siyotupitsa, motero EGCG imasungidwa.

Tiyi wobiriwira ndiwonso gwero labwino la amino acid L-theanine. L-theanine atha kuthandiza pakupanga mankhwala olimbana ndi majeremusi m'maselo anu a T.

12. Papaya

Papaya ndi chipatso china chodzaza ndi vitamini C. Mutha kupeza kuchuluka kwa vitamini C tsiku lililonse mu chipatso chimodzi. Mapapaya amakhalanso ndi michere ya m'mimba yotchedwa papain yomwe imakhala ndi zotsutsana ndi zotupa.

Mapapaya ali ndi potaziyamu, magnesium, ndi folate ambiri, zonse zomwe zimapindulitsa paumoyo wanu wonse.

13. Kiwi

Monga mapapaya, ma kiwis mwachilengedwe amakhala ndi mafuta okwanira tani, kuphatikizapo folate, potaziyamu, vitamini K, ndi vitamini C.

Vitamini C amalimbikitsa maselo oyera kuti amenyane ndi matenda, pomwe zakudya zina za kiwi zimapangitsa thupi lanu lonse kugwira bwino ntchito.

14. Nkhuku

Mukadwala ndikufikira msuzi wa nkhuku, ndizoposa zotsatira za placebo zomwe zimakupangitsani kuti mukhale bwino. Msuzi ungathandize kuchepetsa kutupa, komwe kumatha kusintha zizindikilo za chimfine.

Nkhuku, monga nkhuku ndi Turkey, zili ndi vitamini B-6 wambiri. Pafupifupi ma ola atatu a nyama yolira kapena nyama ya nkhuku imakhala pafupifupi gawo limodzi mwa magawo atatu a ndalama zanu zolimbikitsidwa tsiku ndi tsiku za B-6.

Vitamini B-6 ndimasewera ofunika pazomwe zimachitika mthupi. Ndikofunikanso pakupanga maselo ofiira atsopano komanso athanzi.

Katundu kapena msuzi wopangidwa ndi mafupa otentha a nkhuku amakhala ndi gelatin, chondroitin, ndi michere ina yothandiza kuchiritsa m'matumbo ndi chitetezo chamthupi.

15. Nkhono

Nkhono zam'madzi sizomwe zimadumpha m'maganizo kwa ambiri omwe akuyesera kulimbikitsa chitetezo cha mthupi, koma mitundu ina ya nkhono zimadzaza ndi zinc.

Zinc samalandira chidwi monga mavitamini ndi michere yambiri, koma matupi athu amafunikira kuti ma cell athu amthupi azigwira ntchito monga momwe amafunira.

Mitundu yambiri ya nkhono zomwe zili ndi zinc zambiri ndi monga:

• oyster
• nkhanu
• lobusitara
• mamazelo

Kumbukirani kuti simukufuna kukhala ndi zochuluka kuposa zinc tsiku lililonse pazakudya zanu:

• 11 mg ya amuna akulu
• 8 mg azimayi achikulire ambiri

Zinc zambiri zimatha kuletsa chitetezo cha mthupi.

Njira zina zopewera matenda

Zosiyanasiyana ndichinsinsi cha chakudya choyenera. Kudya chimodzi mwazakudya izi sikungakhale kokwanira kuthana ndi chimfine kapena matenda ena, ngakhale mutangodya nthawi zonse. Samalani kukula kwamankhwala ndikulimbikitsidwa kudya tsiku lililonse kuti musapeze mavitamini ambiri komanso ena ochepa.

Kudya bwino ndikoyambira bwino, ndipo pali zina zomwe mungachite kuti muteteze inu ndi banja lanu ku chimfine, kuzizira, ndi matenda ena.

Yambani ndi zoyambira kupewa izi kenako werengani maupangiri asanu ndi awiri owunikira chimfine kunyumba kwanu. Mwinanso chofunikira kwambiri, pezani katemera wa chimfine wanu wapachaka kuti mudziteteze nokha ndi ena.