Zakudya 12 Zomwe Zingathandize Ndi Zilonda Zam'mimba

Zamkati

• 1. Peyala
• 2. Chivwende
• 3. Madzi a kokonati
• 4. Mbatata
• 5. Yogurt yachi Greek
• 6. Msuzi wa mafupa
• 7. Papaya
• 8. Beet amadyera
• 9. Zakudya zofufumitsa
• 10. Salimoni
• 11. Smoothies
• 12. Sardini
• Mfundo yofunika

Zilonda zam'mimba ndizizindikiro zosasangalatsa zomwe zimakhala ndi zopweteka, zosagwirizana ndi minofu kapena gawo la minofu. Nthawi zambiri amakhala achidule ndipo nthawi zambiri amatha mkati mwa masekondi pang'ono mpaka mphindi zochepa (,).

Ngakhale chifukwa chenichenicho sichimadziwika nthawi zonse, kuchita masewera olimbitsa thupi kwambiri, zovuta zamitsempha, zovuta zamankhwala, kusalinganika kwa ma elektroni, kugwiritsa ntchito mankhwala, komanso kuchepa kwa madzi m'thupi kumaganiziridwa kuti ndi omwe amathandizira ().

Kafukufuku wina akuwonetsa kuti m'malo mwa michere ina, kuphatikiza potaziyamu, sodium, ndi magnesium, zitha kuthandiza kuthana ndi kukokana kwa minofu. Kuphatikiza apo, kuchepa kwa michere monga magnesium, vitamini D, ndi mavitamini ena a B kumawonjezera mwayi wakukokana kwa minofu (,,).

Pazifukwa izi, kudya zakudya zowonjezera michere zomwe zili ndi mavitamini ndi michere yambiri zimatha kuchepetsa kupindika kwa minofu ndikupewa kuti zisachitike.

Nazi zakudya 12 zomwe zingathandize ndi kukokana kwa minofu.

1. Peyala

Avocado ndi zipatso zokoma, zokoma zomwe zimadzaza ndi michere yomwe ingathandize kupewa kukokana kwa minofu.

Amakhala olemera kwambiri potaziyamu ndi magnesium, ma mchere awiri omwe amakhala ngati ma electrolyte mthupi ndipo amatenga mbali mu thanzi la minofu.Ma electrolyte ndi zinthu zamagetsi zomwe thupi lanu limafunikira kugwira ntchito zofunikira, kuphatikiza kupindika kwa minofu (,).

Maelekitirodi akakhala olakwika, monga atachita masewera olimbitsa thupi kwambiri, zizindikilo ngati kupindika kwa minofu zimatha kuchitika ().

Chifukwa chake, ngati mukumva kupweteka kwa minofu pafupipafupi, onetsetsani kuti mumadya zakudya zambiri zamagetsi zamagetsi monga ma avocado angakuthandizeni.

2. Chivwende

Chimodzi mwazomwe zimayambitsa kukokana kwa minofu ndikutaya madzi m'thupi. Ntchito yoyenera ya minofu imafuna madzi okwanira, ndipo kusowa kwa madzi kumatha kulepheretsa kuthekera kwa ma cell a minyewa, yomwe ingayambitse kapena kukulitsa kuponderezana ().

Chivwende ndi chipatso chomwe chimakhala ndi madzi okwanira kwambiri. M'malo mwake, chivwende chimakhala pafupifupi 92% yamadzi, ndikupangitsa kuti ikhale chisankho chabwino kwambiri chotsekemera ().

Kuphatikiza apo, mavwende ndi gwero labwino la magnesium ndi potaziyamu, michere iwiri yomwe ili yofunikira pantchito yonse yaminyewa.

3. Madzi a kokonati

Madzi a coconut ndichosankha kwa othamanga omwe akuyang'ana kuti abwezeretse madzi ndi kubweretsanso ma elekitirodi mwachilengedwe - ndipo pachifukwa chabwino.

Ndi gwero labwino kwambiri la ma electrolyte, opatsa calcium, potaziyamu, sodium, magnesium, ndi phosphorus - zonse zomwe zingathandize kuchepetsa kupindika kwa minofu ().

Kafukufuku wina adapeza kuti pomwe othamanga achimuna 10 amathiranso madzi ndi chakumwa chokhala ndi maelekitirodi ofanana ndi madzi a coconut atatha kuchita masewera olimbitsa thupi, samatengeka kwambiri ndimisempha yolimbikitsidwa ndi magetsi, poyerekeza ndi pomwe amamwa ndi madzi wamba ().

Izi zitha kuwonetsa kuti kukhala ndi hydrate yolimba yodzaza ndi ma electrolyte kumatha kuthandizira kuti muchepetse kutha kwa zolimbitsa thupi pambuyo povulala, ngakhale pakufunika kafukufuku wina.

4. Mbatata

Mbatata ndi imodzi mwa ndiwo zamasamba zabwino kwambiri zomwe mungadye chifukwa chophatikiza mavitamini, michere, ndi mankhwala omwe amapezeka munyama ndi khungu lawo.

Amadzaza ndi potaziyamu, calcium, ndi magnesium - mchere womwe ndi wofunikira kuti minofu igwire ntchito.

M'malo mwake, kapu imodzi (200 magalamu) ya mbatata yosenda imapereka 20% ya potaziyamu wothandizila komanso pafupifupi 13% ya chakudya chofunikira cha magnesium ().

5. Yogurt yachi Greek

Yogurt yachi Greek ndi mkaka wathanzi wokhala ndi michere yambiri, makamaka potaziyamu, phosphorous, ndi calcium - zonse zomwe zimakhala ngati ma electrolyte mthupi lanu.

Minofu imafunikira calcium kuti igwire bwino ntchito, ndichifukwa chake kuchepa kwa calcium m'magazi anu kumatha kubweretsa zovuta zokhudzana ndi minofu, kuphatikiza kukokana kwa minofu ndi kugunda kwamtima kosafunikira ().

Yogurt yachi Greek imadzazidwanso ndi mapuloteni, omwe amafunikira pakukula ndi kukonza minofu ya minofu.

Chifukwa chake, kudya yogurt yachi Greek mukamaliza kulimbitsa thupi kumatha kuthandizanso zakudya zina zomwe zitha kupewetsa kukokana kwaminyewa yokhudzana ndi zolimbitsa thupi, komanso kulimbitsa minofu ().

6. Msuzi wa mafupa

Msuzi wa mafupa umapangidwa ndikutulutsa mafupa a nyama m'madzi kwa nthawi yayitali, nthawi zambiri kupitilira maola 8, kuti apange msuzi wokwanira. Zosakaniza monga viniga wa apulo cider, zitsamba, ndi zonunkhira zimaphatikizidwapo kuti zikhale ndi thanzi labwino komanso kununkhira.

Msuzi wamafupa angathandize kuchepetsa kukokana kwa minofu pazifukwa zingapo. Popeza kuti ndi madzi, kumwa kungakuthandizeni kukhalabe ndi madzi, zomwe zingachepetse kupindika kwa minofu.

Kuphatikiza apo, msuzi wa mafupa ndi gwero labwino la magnesium, calcium, ndi sodium - michere yomwe ingathandize kupewa kuponderezana.

Mukamapanga msuzi, onetsetsani kuti mukuphika msuzi kwa nthawi yayitali ndikuwonjezera acidic, monga viniga wa apulo cider, ku zomwe mumapanga.

Kafukufuku akuwonetsa kuti kuchepetsa msuzi wa pH pH powonjezera acidity ndikuphika msuzi kwa nthawi yayitali kuposa maola 8 kumapangitsa kuchuluka kwa calcium ndi magnesium pazomwe zatha ().

7. Papaya

Papaya ndi zipatso zokoma zam'madera otentha zomwe zimakhala ndi potaziyamu komanso magnesium ambiri. M'malo mwake, papaya imodzi (310-gramu) imodzi imatulutsa pafupifupi 15% ndi 19% yazomwe zimaperekedwa potaziyamu ndi magnesium, motsatana ().

Kafukufuku m'modzi mwa azimayi a 230 adapeza kuti omwe adakumana ndi kukokana kwaminyewa adadya potaziyamu yocheperako kuposa omwe sanazindikire izi ().

Chifukwa chake, kudya zakudya zowonjezera potaziyamu ngati mapapaya kungathandize kuchepetsa chiopsezo cha kukokana kwa minofu. Komabe, kufufuza kwina m'derali ndikofunikira.

8. Beet amadyera

Beet amadyera ndiwo masamba obiriwira, opatsa thanzi a chomera cha beet. Zili m'gulu la masamba obiriwira omwe mungadye komanso odzaza ndi michere yambiri yomwe imathandizira thanzi la minofu ndipo imatha kuchepetsa chiopsezo cha kukokana kwa minofu.

Mwachitsanzo, 1 chikho (144 magalamu) a masamba a beet ophika amakhala ndi 20% yazakudya zoyenera za potaziyamu ndi magnesium. Amakhalanso ndi calcium, phosphorus, ndi mavitamini a B, omwe ndi ofunikira kuti minofu igwire ntchito komanso ().

Kuphatikiza apo, amadyera a beet amakhala ndi ma nitrate, omwe ndi mankhwala omwe amathandizira kukonza zotengera zamagazi, kuonetsetsa kuti magazi akuyenda bwino. Kuchepetsa kuthamanga kwa magazi kumatha kuthandiza kuchepetsa kukokana kwa minofu ().

9. Zakudya zofufumitsa

Zakudya zopangidwa ndi thovu, monga pickles ndi kimchi, nthawi zambiri zimakhala ndi sodium ndi michere yambiri yomwe ingathandize kuchepetsa kukokana kwa minofu. Chosangalatsa ndichakuti, kafukufuku wina wasonyeza kuti kumwa msuzi wamphesa kumatha kuletsa kukokana kwamagetsi kwa othamanga.

Kafukufuku wa othamanga achimuna adawonetsa kuti kumwa pang'ono madzi amchere osungunuka kuchokera kuzaza zonse kumachepetsa kupsyinjika kwamphamvu kwamagetsi ndi masekondi 49.1, poyerekeza ndi kumwa madzi opanda madzi kapena madzi (().)

Mankhusu, pamodzi ndi zakudya zina zofufumitsa kuphatikiza kimchi ndi sauerkraut, ali ndi ma electrolyte ambiri ngati sodium ndipo atha kukhala chisankho chabwino kwa iwo omwe amakumana ndi kukokana kwaminyewa pafupipafupi.

Komabe, kumbukirani kuti kafukufuku amafunika asanadye zakumwa ndi zakumwa zisanaperekedwe ngati chithandizo cha kukokana kwa minofu.

10. Salimoni

Salmon ndi mafuta opatsa mphamvu modabwitsa, mafuta abwino odana ndi zotupa, ndi zinthu zina zomwe zingathandize kupewa kukokana kwa minofu, kuphatikiza mavitamini a B, potaziyamu, magnesium, ndi phosphorus ().

Salimoni amakhalanso ndi chitsulo chambiri, mchere womwe umafunikira pakupanga ma cell athanzi, mpweya wa minofu, komanso kuthamanga kwa magazi, zomwe ndizofunikira popewa kukokana kwa minofu ().

Kuphatikiza apo, nsomba ndi gwero labwino la vitamini D. Kukhala ndi vitamini D wathanzi ndikofunikira kuti minofu igwire ntchito, ndipo kusowa kwa michere imeneyi kumatha kubweretsa zizindikiritso zam'mimba, monga kupweteka kwa minofu, kupindika, ndi kufooka ().

Salmon yakutchire imapezeka mu vitamini D ndipo yapezeka kuti ili ndi pakati pa 8-55 mcg pa ma ola 3.5 (100 gramu).

Malangizo omwe apatsidwa tsiku ndi tsiku a vitamini D ndi 15 mcg patsiku kwa akulu, ndikupangitsa nsomba zakutchire kukhala zosankha mwanzeru kwa anthu omwe akufuna kuwonjezera mavitamini ofunikirawa (23,).

11. Smoothies

Smoothies ndichisankho chabwino kwambiri kwa anthu omwe amakumana ndi kukokana kwa minofu. Sangokhala ma hydrate okha komanso amathanso kusinthidwa kuti akhale ndi muyeso wamtima wa michere yothandizira minofu.

Mwachitsanzo, kuphatikiza zipatso zachisanu, sipinachi, batala wa almond, ndi yogurt wachi Greek yosavuta kumwa zingathandize kupatsa mavitamini ndi michere yomwe minofu yanu iyenera kugwira bwino.

Kuphatikiza apo, kuthyola ma smoothies omwe ali ndi michere yambiri kumatha kupewa kukokana kwa minofu powonetsetsa kuti thupi lanu lili ndi madzi okwanira komanso kupatsa mphamvu.

12. Sardini

Sardines akhoza kukhala ochepa, koma amanyamula nkhonya pankhani yokhudza zakudya.

Nsombazi zing'onozing'ono zimakhala ndi michere yambiri yomwe ingathandize kupewa komanso kuchepetsa kukokana kwa minofu, kuphatikiza calcium, chitsulo, phosphorous, potaziyamu, sodium, vitamini D, ndi magnesium ().

Amakhalanso ndi selenium, mchere womwe umagwira ntchito yofunikira mu minofu. Kuchuluka kwa selenium kumatha kubweretsa kufooka kwa minofu kapena zovuta zina zam'mimba, zomwe zimapangitsa kuti zikhale zofunika kuphatikiza zakudya zokwanira za selenium monga sardine pazakudya zanu ().

Mfundo yofunika

Zilonda zam'mimba ndizizindikiro zopweteka zomwe anthu ambiri amakumana nazo.

Mwamwayi, kudya zakudya zopatsa thanzi zomwe zili ndi mavitamini ndi michere ingathandize kupewa ndikuthandizira kukokana kwa minofu.

Ngati nthawi zambiri mumakhala ndi zilonda zam'mimba, yesetsani kuwonjezera zakudya ndi zakumwa zingapo pamndandandawu pazakudya zanu kuti mupumule mwachilengedwe.

Ngati zizindikiro zanu sizikukula kapena kukulirakulira, onetsetsani kuti mukulankhula ndi omwe amakuthandizani pa zaumoyo pazomwe zingayambitse komanso zomwe mungachite.