Zakumwa 10 Zolimbikitsa Kuteteza Matenda Kumwa Mukadwala

Zamkati

• Kuthandiza chitetezo cha mthupi lanu
• 1. lalanje, manyumwa, ndi zipatso zina
• Zakudya zofunikira (potumikirapo)
• 2. Apulo wobiriwira, karoti, ndi lalanje
• Zakudya zofunikira (potumikirapo)
• 3. Beet, karoti, ginger, ndi apulo
• Zakudya zofunikira (potumikirapo)
• 4. Phwetekere
• Zakudya zofunikira (potumikirapo)
• 5. Kale, phwetekere, ndi udzu winawake
• Zakudya zofunikira (potumikirapo)
• 6. Strawberry ndi kiwi
• Zakudya zofunikira (potumikirapo)
• 7. Strawberry ndi mango
• Zakudya zofunikira (potumikirapo)
• 8. Mtedza wa chivwende
• Zakudya zofunikira (potumikirapo)
• 9. Mbewu ya dzungu
• Zakudya zofunikira (potumikirapo)
• 10. Apulo wobiriwira, letesi, ndi kale
• Zakudya zofunikira (potumikirapo)
• Sungani chitetezo chanu champhamvu champhamvu

Kuthandiza chitetezo cha mthupi lanu

Chitetezo chanu cha mthupi chimagwira ntchito nthawi zonse, kuzindikira kuti ndi maselo ati omwe ali m'thupi lanu ndi omwe alibe. Izi zikutanthauza kuti imafunikira mavitamini ndi michere yokwanira kuti mphamvu yake ikhale yolimba.

Maphikidwe otsatirawa ali ndi zofunikira zofunikira pamoyo watsiku ndi tsiku kapena polimbana ndi mavairasi monga chimfine kapena chimfine.

Phunzirani zakudya zomwe zimalimbitsa chitetezo cha juzi iliyonse, smoothie, kapena mkaka wambewu kuti mutha kuyambitsa m'mawa wanu ndikulimbikitsanso chitetezo chachilengedwe cha thupi lanu.

1. lalanje, manyumwa, ndi zipatso zina

Chithunzi chojambulidwa ndi Happy Foods Tube

Kuphulika kwa citrus uku ndi Happy Foods Tube kumakhala ndi zochuluka kuposa zomwe mungakwanitse kudya vitamini C tsiku lililonse.

Vitamini C ali ndi antioxidant, omwe amateteza maselo anu kuzinthu zomwe zimawononga thupi.

Kulephera kwa vitamini C kumatha kubweretsa kuchedwa kwa machiritso, kulephera kwa chitetezo cha mthupi, komanso kulephera kulimbana ndi matenda.

Pakadali pano palibe umboni woti pakamwa Vitamini C imathandiza popewera kufalitsa kachilombo koyambitsa matendawa (SARS-CoV-2) kapena kuchiza matenda omwe amayambitsa, COVID-19.

Komabe, kafukufuku wasonyeza lonjezo lakulowetsedwa kwa mtsempha (IV) wa vitamini C ngati chithandizo cha COVID-19.

Mayesero ambiri azachipatala ali pantchito zochizira, osati kupewa, kugwiritsa ntchito kulowetsedwa kwa IV, osati mankhwala akumwa.

Komabe, ngati muli ndi chimfine, kuchuluka kwa vitamini C kumatha kubweretsa zizindikilo zochepa ndikuchira mwachangu. Kwa akuluakulu, malire apamwamba omwe amalekerera ndi mamiligalamu 2,000 (mg) patsiku.

Zakudya zofunikira (potumikirapo)

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  2. Apulo wobiriwira, karoti, ndi lalanje

  

  Chithunzi ndi The Umbrella Urban

  
  

  Kaloti, maapulo, ndi malalanje ndizopambana pophatikiza thupi lanu kuti liziteteze ndikulimbana ndi matenda.

  Maapulo ndi malalanje amakupatsani vitamini C.

  Vitamini A, yemwenso imapezeka mu kaloti ngati antioxidant beta carotene.

  Kaloti imakhalanso ndi vitamini B-6, yomwe imathandiza kwambiri pakufalikira kwa maselo amthupi komanso kupanga ma antibody.

  Dinani apa kuti mupeze Chinsinsi cha The Umbrella Wam'mizinda chomwe chidzakupangitsani kuwala ndi kupita m'mawa. Kuwotcha kwa maapulo obiriwira kumachepetsa kwenikweni kukoma kwa kaloti ndi malalanje.

  Zakudya zofunikira (potumikirapo)

  • potaziyamu kuchokera ku kaloti
  • vitamini A kuchokera ku kaloti
  • vitamini B-6 kuchokera ku kaloti
  • vitamini B-9(zolemba) kuchokera ku malalanje
  • vitamini C kuchokera ku malalanje ndi apulo
  

  3. Beet, karoti, ginger, ndi apulo

  Chithunzi chojambulidwa ndi Minimalist Baker

  
  

  Madzi olimbikitsa a Minimalist Baker amakhala ndi masamba azitsamba atatu omwe angathandize chitetezo chamthupi chanu ndikuchepetsa zizindikilo zotupa.

  Kutupa nthawi zambiri kumayankha chitetezo cha mthupi ku matenda ochokera ku ma virus kapena mabakiteriya. Zizindikiro zozizira kapena za chimfine zimaphatikizapo mphuno, kukhosomola, ndi kupweteka kwa thupi.

  Anthu omwe ali ndi nyamakazi amatha kupeza kuti madziwa ndi othandiza kwambiri, chifukwa ginger amakhala ndi zotsutsana ndi zotupa.

  Zakudya zofunikira (potumikirapo)

  • potaziyamu kuchokera ku kaloti, beets, ndi apulo
  • vitamini A kuchokera kaloti ndi beets
  • vitamini B-6 kuchokera ku kaloti
  • vitamini B-9(zolemba) kuchokera ku beets
  • vitamini C kuchokera pa apulo
  

  4. Phwetekere

  Chithunzi ndi Elise Bauer cha Simply Maphikidwe

  Njira yabwino yotsimikizira kuti msuzi wa phwetekere ndi watsopano ndipo mulibe zowonjezera zowonjezera ndikudzipanga nokha. Simply Maphikidwe ali ndi Chinsinsi chabwino chomwe chimangofuna zochepa zosakaniza.

  Gawo labwino kwambiri? Palibe juicer kapena blender amene amafunikira, ngakhale mungafune kupyola zidutswa ndi zidutswazo kudzera mu sefa.

  Tomato ali ndi vitamini B-9 wambiri, yemwe amadziwika kuti folate. Zimathandiza kuchepetsa chiopsezo cha matenda. Tomato amaperekanso magnesium yochepa, yotsutsa-yotupa.

  Zakudya zofunikira (potumikirapo)

  • magnesium kuchokera ku tomato
  • potaziyamu kuchokera ku tomato
  • vitamini A kuchokera ku tomato
  • vitamini B-6 kuchokera ku tomato
  • vitamini B-9 (folate) kuchokera ku tomato
  • vitamini C kuchokera ku tomato
  • vitamini K kuchokera ku tomato ndi udzu winawake
  

  5. Kale, phwetekere, ndi udzu winawake

  Kale ndichakudya chamadzimadzi ambiri obiriwira, koma Kale Mary - Tesco amatenga Mariya wamagazi - alidi amtundu wina.

  M'malo modula kukoma kwa kale ndi zipatso zokoma, njirayi imagwiritsa ntchito madzi a phwetekere, ndikuwonjezera mavitamini A.

  Kuphatikiza zina zokometsera zokometsera izi zimaperekanso zabwino zotsutsana ndi zotupa, malinga ndi kafukufuku wina. Sakanizani zakumwa zomwe zingadzutse malingaliro anu.

  Zakudya zofunikira (potumikirapo)

  • magnesium kuchokera msuzi wa phwetekere
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    6. Strawberry ndi kiwi

    Chithunzi chojambulidwa Chabwino

    Strawberries ndi kiwis ndi njira zina zabwino zophatikizira chakumwa chodzaza ndi vitamini C. Popeza zimatenga makapu 4 a strawberries kupanga 1 chikho cha msuzi, mungafune kuphatikiza zipatso izi mu smoothie osati madzi.

    Timakonda Chinsinsi ichi ndi Well Plated, chomwe chimaphatikizapo mkaka wochepa. Mkaka ndi gwero labwino la protein ndi vitamini D, zomwe ndizovuta kuzipeza mu timadziti tomwe timangogwiritsa ntchito zipatso kapena ndiwo zamasamba zokha.

    Anthu ambiri alibe vitamini D, yomwe imapezeka kwambiri padzuwa komanso pang'ono pazogulitsa nyama. Magulu athanzi, opezeka ndi kuwala kwa dzuwa, zakudya, kapena zowonjezera mavitamini, amachepetsa chiopsezo cha matenda opuma monga chibayo kapena chimfine.

    Kafukufuku wina waposachedwa akuwonetsa kulumikizana pakati pa kuchepa kwa vitamini D ndi kuchuluka kwa matenda komanso kuopsa kwake. Mayeso azachipatala amafunikira kuti adziwe ngati ali ndi vuto lomweli pa SARS-CoV-2, coronavirus yatsopano.

    Kuti muwonjezere zina, sinthanitsani mkakawo ndi mavitamini ochepa a yogiti ya Greek yolemera. Kutenga maantibiotiki kumatha kuthandiza ma cell anu kukhala ndi chotchinga cha maantimicrobial. Maantibiobiki amapezeka kupezeka mu zakudya zowonjezera komanso zofufumitsa.

    Zakudya zofunikira (potumikirapo)

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      7. Strawberry ndi mango

      Chithunzi chojambulidwa ndi Foodie Wabwino

      Kumverera Good Foodie's sitiroberi mango smoothie ndiyo njira yathanzi yokwaniritsira zokhumba zanu za brunch wopanda malire. Chinsinsichi chimagwiritsa ntchito zipatso zachisanu, zomwe zimanyamula nkhonya yofanana ndi zipatso.

      Muthanso kusankha kugwiritsa ntchito zipatso zonse ngati muli nazo.

      Vitamini E wochokera ku mango ndi mkaka wa amondi amaphatikizanso ma antioxidant opititsa patsogolo chitetezo cha mthupi, makamaka achikulire.

      Zakudya zofunikira (potumikirapo)

      • kashiamu kuchokera mkaka wa amondi
      • manganese kuchokera ku strawberries
      • potaziyamu kuchokera ku strawberries
      • vitamini A kuchokera ku mango ndi karoti
      • vitamini B-6 kuchokera ku mango
      • vitamini B-9 (folate) kuchokera ku strawberries ndi mango
      • vitamini C kuchokera ku strawberries, mango, ndi lalanje
      • vitamini D kuchokera mkaka wa amondi
      • vitamini E kuchokera ku mango ndi mkaka wa amondi
      

      8. Mtedza wa chivwende

      Chithunzi ndi Veg Maphikidwe aku India

      Mavwende samangokhala ndi vitamini C wambiri komanso arginine (omwe amalimbitsa chitetezo chamthupi), amathanso kuthana ndi kupweteka kwa minofu. Zilonda zam'mimba ndizizindikiro za chimfine, makamaka kwa achikulire.

      Madzi olemera a chipatsochi amathanso kupangitsa kuti msuzi usavutike (ndipo kumamveka ngati kuchepa kwa zipatso).

      Onani njira ya Dassana ya mavwende a timbewu tonunkhira pa Veg Recipes of India. Muthanso kusakaniza madzi a mavwende ndi timadziti tina ta zipatso, monga apulo kapena lalanje, omwe sangakhale ndi vitamini A.

      Zakudya zofunikira (potumikirapo)

      • arginine kuchokera chivwende
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        9. Mbewu ya dzungu

        Chithunzi ndi Trent Lanz wa The Blender Girl

        Maphikidwe ambiri amadzi a maungu pa intaneti amaphatikiza shuga wambiri wowonjezera kapena amafuna madzi apulo ogulidwa m'sitolo.

        Ichi ndichifukwa chake tidaganiza zophatikizira chinsinsi cha mkaka wa dzungu ndi The Blender Girl m'malo mwake. Ndi imodzi mwapamwamba kwambiri, maphikidwe achilengedwe omwe amapezeka pa intaneti. Imagwira ngati maziko oyenera a zipatso za smoothies.

        Zowonjezera zaumoyo ndizovuta kunyalanyaza. Mkaka uwu sudzangolimbikitsa chitetezo cha mthupi lanu, komanso utha kuthandizanso:

        • thanzi la mafupa
        • kusintha kwa kusamba kapena zovuta monga
        • thanzi la mkodzo
        • tsitsi ndi khungu
        • thanzi lamisala
        • thanzi la prostate

        Mbeu za dzungu ndizopatsa nthaka kwambiri. Nthaka imakhala chinthu chodziwika bwino m'mankhwala ambiri ozizira, chifukwa chazovuta zake zonse pakatupa ndi chitetezo chamthupi.

        Ofufuza aku Australia akuyang'ana mu zinc yolowa ngati mankhwala azithandizo zopumira zomwe zimagwirizanitsidwa ndi COVID-19.

        Komanso muntchitoyi pali mayeso amodzi azachipatala aku US omwe akuwunika momwe zinc zimathandizira (kuphatikiza mankhwala ena) popewa matenda a SARS-CoV-2.

        Zakudya zofunikira (potumikirapo)

        • magnesium kuchokera ku mbewu za dzungu
        • manganese kuchokera ku mbewu za dzungu
        • potaziyamu kuyambira masiku
        • nthaka kuchokera ku mbewu za dzungu
        

        10. Apulo wobiriwira, letesi, ndi kale

        Chithunzi chojambulidwa ndi Yummy

        Msuzi wobiriwira wobiriwira ndiwo mphamvu yazakudya zomwe zimalimbikitsa chitetezo champhamvu chamthupi.

        Ndiwonetseni Yummy ali ndi Chinsinsi chabwino chomwe chingapangitse aliyense, kuphatikiza ana, kukhala osangalala kumwa masamba awo.

        Ponyani pang'ono parsley kapena sipinachi kuti muwonjezere mavitamini A, C, ndi K.

        Zakudya zofunikira (potumikirapo)

        • chitsulo kuchokera kale
        • manganese kuchokera kale
        • potaziyamu kuchokera kale
        • vitamini A kuchokera ku kale ndi udzu winawake
        • vitamini B-9 (folate) kuchokera ku udzu winawake
        • vitamini C kuchokera kale ndi mandimu
        • vitamini K kuchokera ku nkhaka ndi udzu winawake
        

        Sungani chitetezo chanu champhamvu champhamvu

        Kupanga timadziti, smoothies, ndi zakumwa zopatsa thanzi ndi njira imodzi yabwino kwambiri yopezera thanzi. Ziribe kanthu komwe mumakonda, nthawi zonse mutha kuwonjezera zakudya zina zabwino kwambiri monga mbewu za chia ndi nyongolosi ya tirigu kuti mupindule ndi thanzi lanu.

        Njira zina zotetezera chitetezo chamthupi mwanu ndikuphatikizapo ukhondo, kukhala ndi madzi okwanira, kugona bwino, kuchepetsa kupsinjika, komanso kuchita masewera olimbitsa thupi pafupipafupi.

        Gwiritsani ntchito blender

        Ngati mulibe juicer, gwiritsani ntchito blender. Onjezerani chikho chimodzi cha madzi a kokonati kapena mkaka wa mtedza kuti makina apite. Mudzapindulanso ndi fiber yomwe ili ndi smoothie yosakanikirana.