Ubwino Wathanzi wa Malalanje Umayenda Bwino Kuposa Vitamini C

Zamkati

• Inde, malalanje amadzaza ndi vitamini C.
• Malalanje ndi gwero losavuta la ulusi.
• Malalanje ali ndi folate, michere yofunika kwambiri kwa amayi.
• Ma malalanje amatha kukuthandizani kudzaza gawo lanu la potaziyamu.
• Chipatsocho chimakhala ndi michere yomwe imalimbikitsa thanzi la maso.
• Njira Zapamwamba Zopezera * Zonse * Ubwino Wathanzi la Malalanje
• Onaninso za

Ngati mawu oti "lalanje" atuluka pamasewera a Catch Phrase, pali mwayi woti chidziwitso choyamba chomwe mungafuule kwa omwe mumasewera nawo "zipatso zozungulira" ndi "vitamini C." Ndipo ngakhale khalidwe lotsimikizika, labwino kwa inu la navels, cara caras, ndi valencias (mitundu yonse yosiyanasiyana ya malalanje, btw) ingakupangitseni kupambana, si phindu lokhalo la malalanje pa thanzi. Keri Gans, M.S., R.D.N., C.D.N, a Maonekedwe Membala wa Brain Trust. Izi ndizomwe zimaphatikizidwa mu zipatso zazing'onozi, komanso njira zosavuta kuziphatikizira muzakudya zanu pomwe simukufuna kudya kagawo molunjika.

Inde, malalanje amadzaza ndi vitamini C.

Munaphunzira izi poyamba m'kalasi lanu lazaumoyo kusukulu yapakati, koma ndizoyenera kubwereza. Chimodzi mwamaubwino kwambiri a malalanje ndi mavitamini C awo, omwe ali pafupifupi mamiligalamu 70, kapena 93% ya chakudya chovomerezeka, mu zipatso zapakatikati, malinga ndi United States department of Agriculture (USDA). Antioxidant yamphamvuyi imatha kuthandizira kulimbikitsa chitetezo chamthupi polimbikitsa kupanga ndikuwongolera magwiridwe antchito a maselo oyera amagazi, kuphatikiza ma cell enieni omwe amaukira mabakiteriya akunja ndi ma virus, komanso kuchuluka kwa ma antibodies omwe alipo omwe amathandizira kulimbana ndi ma antigen akunja, malinga ndi kafukufuku. Mphamvu ya antioxidant iyi imathandizanso kutsekereza zina zowonongeka zomwe zimayambitsidwa ndi ma free radicals, omwe amapangidwa mukakhala ndi utsi wa fodya kapena ma radiation ndipo zimatha kuyambitsa kukalamba kwa khungu, khansa, matenda amtima, ndi nyamakazi pakapita nthawi, malinga ndi US National. Library of Medicine (NLM). (BTW, vitamini C amathanso kuchita zodabwitsa pakhungu lanu.)

Kupatula pa zabwino za nitty-gritty za zipatso za malalanje, vitamini C ya chipatso imatha kukupangitsani kuti mumve * ndipo * muwonekere bwino. Chomeracho chimagwira ntchito yofunika kwambiri pakuyamwa kwa ayironi, yomwe imathandiza kupanga maselo ofiira a magazi. Popanda kuyamwa chitsulo chokwanira, pali mwayi woti mudzimva waulesi komanso wotopa, akutero a Gans. Kuphatikiza apo, vitamini C ikhoza kukuthandizani kukwaniritsa kuwala kofunidwako pothandiza thupi lanu kupanga collagen-protein yomwe ili yofunikira kuti khungu lanu likhale losalala, lolimba, komanso lamphamvu, akuwonjezera. Bwanji? Chomeracho chimathandizira kukhazikika kwa mamolekyu a collagen, kumalimbikitsa mamolekyu a RNA, ndikuwuza ma fibroblasts akhungu (ma cell omwe ali mu minofu yanu yolumikizira) kuti apange collagen, malinga ndi nkhani ya m'magazini. Zakudya zopatsa thanzi.

Malalanje ndi gwero losavuta la ulusi.

Ngati muli munthawi yopanda chidwi, ganizirani kufikira lalanje m'malo mwa thumba la opanga ma Goldfish. Malalanje apakati ali ndi pafupifupi 3 magalamu a fiber, malinga ndi USDA, zomwe zingakuthandizeni kuti mukhale okhutira, akutero Gans. "Ngakhale lalanje losavuta ngati mchere pakudya lingakuthandizeni kudzaza kotero kuti simudzakhala ndi njala patatha maola awiri," akutero. Nkhani ina yabwino: CHIKWANGWANI chingathandize kuchepetsa mafuta m'thupi komanso kupewa kudzimbidwa, Gans akuwonjezera. Matumbo anu adzakutumizirani chidziwitso chothokoza chifukwa cha chisankho chopatsa thanzi ichi.

Malalanje ali ndi folate, michere yofunika kwambiri kwa amayi.

Pazabwino zonse zamalalanje, izi ndizofunikira kwambiri kwa azimayi omwe ali ndi pakati kapena akuganiza zokhala ndi pakati. Folate, michere yomwe imathandizira kupanga DNA ndi zothandizira magawano am'magazi, ndizofunikira pochepetsa chiopsezo cha zotupa za neural tube (aka kusokonekera kwa msana, chigaza, ndi ubongo) zomwe zimachitika mkati mwa masabata atatu kapena anayi oyamba kuchokera pathupi, malinga ndi National Institutes of Health (NIH). Ichi ndichifukwa chake mumamva ma ob-gyns akunena za mavitamini apakati pa kubadwa kuposa mafotolo. Popeza pafupifupi theka la mimba zonse ku US sizinakonzekere ndipo zolakwika zimatha kuchitika nthawi yomwe mayi ali ndi pakati, NIH imalimbikitsa azimayi kupeza ma micrograms 400 a michere ngakhale sangayese kutenga pakati. Mwamwayi, malalanje amatha kukuthandizani kuyandikira sitepe imodzi kugunda chandamalecho, kunyamula ma micrograms 29 pachipatso chaching'ono.

Ma malalanje amatha kukuthandizani kudzaza gawo lanu la potaziyamu.

Ngakhale nthochi zimadziwika kuti ndi potaziyamu wapamwamba kwambiri mgulu lazogulitsa la supermarket, malalanje amathanso kukuthandizani kuti mudzaze mcherewu. Malalanje amodzi amakhala ndi ma milligrams 237 a potaziyamu, malinga ndi USDA, pomwe kapu imodzi ya OJ yomwe yangofinyidwa imakhala ndi mamiligalamu 496 kapena 11 peresenti yazakudya zovomerezeka.Kuphatikiza pa kuthandiza impso ndi mtima kugwira ntchito moyenera, phindu la malalanje lingathandizenso kuchepetsa kuthamanga kwa magazi. Kudya kwambiri kwa sodium kumalumikizidwa ndi kuthamanga kwa magazi, kutanthauza kuti mtima umapopa magazi ochulukirapo ndipo mitsempha imakhala yopapatiza kuposa yanthawi zonse. Mukamadya potaziyamu, mitsempha yanu yamagazi imakulanso ndipo mumatulutsa sodium wochuluka mumkodzo wanu. Njirayi imachepetsa mphamvu yamagazi anu pamitsempha ndikuchepetsa mphamvu - motero kukula kwake - kwa plasma (yomwe imanyamula mchere, madzi, ndi ma enzyme) m'magazi, pomaliza pake kutsitsa kuthamanga kwa magazi, malinga ndi NIH.

Chipatsocho chimakhala ndi michere yomwe imalimbikitsa thanzi la maso.

Manyowa omwe amapatsa lalanje mtundu wake wowoneka bwino amathanso kusintha thanzi la diso lonse. Malalanje amakhala ndi ma micrograms 14.4 a vitamini A ngati beta-carotene, mankhwala omwe angathandize kuchepetsa ngozi ya matenda amaso okhudzana ndi ukalamba omwe amatsogolera ku kutaya kwamaso, malinga ndi nkhani ina munyuzipepalayi. Njira Zachipatala Zokalamba. Vitamini A ndi gawo lofunikira la rhodopsin, puloteni yomwe imatenga kuwala mu retina, ndikuthandizira kugwira ntchito kwa cornea, pa NIH. "Ingodziwa kuti simudzawona kusintha m'masomphenya anu pokhapokha mutakhala ochepa," akutero a Gans. Popeza malalanje amangopereka 2 peresenti yokha ya mavitamini A omwe amalangizidwa tsiku lililonse kwa amayi, onetsetsani kuti mwakwezanso mbatata, sipinachi, ndi kaloti kuti mukwaniritse gawolo.

Njira Zapamwamba Zopezera * Zonse * Ubwino Wathanzi la Malalanje

Ngakhale kungosenda zipatso ndikudya chidutswa kungakuthandizeni kupeza phindu la malalanje, si njira yabwino kwambiri yopezera phukusi la michere. M'malo mwake, yesani kuwonjezera magawo a lalanje mu saladi kuti mukhale ndi kukoma kwatsopano, kuwaphika kwa mphindi zisanu kapena khumi ndi mbale yophika, kapena kuviika mu chokoleti chosungunuka kuti mukhale mchere wosavuta, akutero a Gans.

Ngati mwafinya mwatsopano kapena muli ndi mabotolo, 100% ya msuzi wa lalanje uli pafupi, onjezerani ena mu smoothie, marinade, kapena mavalidwe, omwe angapangitse kukoma mwachilengedwe komanso phindu linalake, atero a Gans. "Kuli bwino, amaundana madziwo mu ayezi ndikuwaponya mu seltzer kapena onjezani vodka kuti mudye - zomwe zingakhale zokoma kwambiri," akutero Gans.

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