Kuchapa Impso Zachilengedwe Pakhomo

Zamkati

• 1. Kutaya madzi ndikofunika
• 2. Sankhani zakudya zomwe zimathandiza thanzi la impso
• Mphesa
• Cranberries
• Timadziti ta zipatso
• Zamasamba
• Zakudya zokhala ndi calcium
• 3. Imwani tiyi woyeretsa impso
• Nettle netting
• Hydrangea
• Sambong
• 4. Wowonjezera ndi michere yothandizira
• Vitamini B-6
• Omega-3s
• Potaziyamu citrate
• Yeretsani impso za masiku awiri
• Tsiku 1
• Tsiku 2
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Impso ndi ziwalo ziwiri zazing'ono zomwe zili mbali zonse za msana, pansi pa nthiti. Amachita mbali yofunikira pakuchotsa zinyalala zochulukirapo, kulinganiza maelekitirodi, ndikupanga mahomoni.

Pakakhala kuti palibe matenda, chakudya chokwanira komanso kudya madzi okwanira nthawi zambiri kumakhala kokwanira kuti impso zanu zizikhala zathanzi.

Komabe, zakudya zina, zitsamba, ndi zowonjezera zimathandizira kuthandizira impso zamphamvu.

Kuyambira pakapu yanu yamadzi yam'mawa mpaka chikho china chowonjezera cha tiyi wazitsamba, nayi njira zinayi zoyeretsera impso zanu kuti zizigwira ntchito bwino.

1. Kutaya madzi ndikofunika

Thupi la munthu wamkulu limapangidwa ndimadzi pafupifupi 60%. Chiwalo chilichonse, kuyambira muubongo mpaka pachiwindi, chimafuna madzi kuti agwire ntchito.

Monga dongosolo la kusefera kwa thupi, impso zimafuna madzi kuti atulutse mkodzo. Mkodzo ndiye chinthu choyambirira chomwe chimalola thupi kuchotsa zinthu zosafunikira kapena zosafunikira.

Madzi akakhala ochepa, kuchuluka kwa mkodzo kumakhala kotsika. Kutulutsa mkodzo wochepa kumatha kubweretsa kusokonezeka kwa impso, monga kupanga miyala ya impso.

Ndikofunikira kumwa madzi okwanira kuti impso zizitha kutaya zinyalala zilizonse. Izi ndizofunikira makamaka pakutsuka impso.

Zakudya zam'madzi zam'madzi tsiku lililonse zimakhala pafupifupi malita 3.7 ndi malita 2.7 patsiku kwa amuna ndi akazi, motsatana, malinga ndi Institute of Medicine.

2. Sankhani zakudya zomwe zimathandiza thanzi la impso

Mphesa

Mphesa, mtedza, ndi zipatso zina zimakhala ndi chomera chopindulitsa chotchedwa resveratrol.

Mu kafukufuku wina wazinyama, ofufuza adapeza kuti chithandizo ndi resveratrol chidatha kuchepetsa kutupa kwa impso mu makoswe omwe ali ndi matenda a impso a polycystic.

Mphesa zofiira zochepa zimapangitsa chakudya chamasana chachikulu - ndipo amamva bwino kuzizira!

Cranberries

Cranberries nthawi zambiri amatamandidwa chifukwa chazabwino zawo zathanzi.

A mu Nutrition Journal adawonetsa kuti azimayi omwe amadya zotsekemera, zouma tsiku ndi tsiku kwa milungu iwiri akucheperachepera pakakhala matenda am'mikodzo.

Cranberries zouma ndizokometsera zokoma pamisewu, masaladi, kapena oatmeal.

Timadziti ta zipatso

Ndimu, lalanje, ndi madzi a vwende zonse zimakhala ndi citric acid, kapena citrate.

Citrate imathandizira kupewa mapangidwe amwala a impso pomanga ndi calcium mumkodzo. Izi zimalepheretsa kukula kwa makhiristo a calcium, omwe amatha kuyambitsa miyala ya impso.

Kuphatikiza apo, kumwa kapu ya msuzi watsopano patsiku kumatha kukupatsani zomwe mumalandira tsiku lililonse.

Zamasamba

Zomera zam'nyanja za Brown zawerengedwa kuti zimapindulitsa pa kapamba, impso, ndi chiwindi. Mu 2014, makoswe omwe amadyetsa udzu wodyera m'masiku 22 awonetsa kuchepa kwa impso ndi chiwindi kuwonongeka kwa matenda ashuga.

Yesani phukusi la zouma zouma, zokometsera nthawi ina mukakhumba chakudya chokhwasula-khwasula.

Zakudya zokhala ndi calcium

Anthu ambiri amakhulupirira kuti kupewa calcium kungathandize kupewa miyala ya impso. M'malo mwake, zosiyana ndizowona.

Kuchuluka kwa mkodzo oxalate kumatha kubweretsa miyala ya impso. Calcium imafunika kumangiriza ndi oxalate kuti muchepetse kuyamwa ndi kutulutsa kwa chinthuchi.

Mutha kukumana ndi chakudya chamagulu cha 1.2 magalamu a calcium tsiku lililonse mukamadya zakudya zama calcium, monga soya kapena mkaka wa amondi, tofu, ndi tirigu wolimba.

3. Imwani tiyi woyeretsa impso

Nettle netting

Mbola yoluma ndi chomera chosatha chomwe chimagwiritsidwa ntchito kwanthawi yayitali ngati mankhwala azitsamba.

Tsamba lobaya la nettle limakhala ndi zinthu zopindulitsa zomwe zingathandize kuchepetsa kutupa. Ilinso ndi ma antioxidants ambiri, omwe amathandiza kuteteza thupi ndi ziwalo ku nkhawa ya okosijeni.

Yesani tiyi uyu: Tiyi Wamankhwala Wachikhalidwe wa Organic Nettle Leaf

Hydrangea

Hydrangea ndi maluwa okongola a shrub, odziwika bwino chifukwa cha lavender, pinki, buluu, ndi maluwa oyera.

Posachedwapa zapeza kuti zolemba za Hydrangea imawopsya Anapatsidwa kwa masiku atatu anapereka zoteteza zotsatira impso. Izi ndichifukwa choti mphamvu ya antioxidant ya mbeu imatha.

Yesani tiyi uyu: Tiyi Yotsuka Impso ya Dr. Clark Store

Sambong

Sambong ndi nyengo yotentha yotentha, yofala kumayiko monga Philippines ndi India.

Mmodzi, ofufuza adapeza kuti a Blumea balsamifera Kuchokera komwe kumawonjezeredwa m'makristal oxalate makhiristo kunachepetsa kukula kwa makhiristo. Izi zitha kuteteza kupangidwa kwa miyala ya impso.

Yesani tiyi uyu: Tiyi Wazitsamba Wa Sambong Wa Tiyi

4. Wowonjezera ndi michere yothandizira

Vitamini B-6

Vitamini B-6 ndi cofactor wofunikira pamachitidwe ambiri amadzimadzi. B-6 imafunikira kagayidwe kake ka glyoxylate, komwe kumatha kukhala oxalate m'malo mwa glycine ngati B-6 ndiyosowa.

Monga tafotokozera pamwambapa, oxalate yochulukirapo imatha kubweretsa miyala ya impso.

Wowonjezera ndi vitamini B tsiku lililonse lomwe limapereka mamiligalamu 50 a B-6.

Omega-3s

Zakudya zovomerezeka zaku America nthawi zambiri zimakhala ndi omega-6 fatty acids otupa komanso omega-3 fatty acids opindulitsa.

akuwonetsa kuti kuchuluka kwa omega-6 mafuta acid kumatha kubweretsa kupangidwa kwa miyala ya impso. Kuwonjezeka kwa omega-3s kumatha kuchepa mwachilengedwe kagwiritsidwe kake ka omega-6s, pomwe chiŵerengero chabwino kwambiri cha kudya ndi 1: 1.

Wowonjezera ndi mafuta apamwamba tsiku lililonse okhala ndi 1.2 g ya EPA ndi DHA.

Potaziyamu citrate

Potaziyamu ndichinthu chofunikira pakulinganiza kwa electrolyte komanso pH mkodzo.

Chithandizo cha potaziyamu citrate chingathandize kuchepetsa mapangidwe a miyala ya impso, makamaka kwa anthu omwe amakumana ndi zochitika mobwerezabwereza. Kwa iwo omwe ali ndi mbiri yamavuto ena a impso, lankhulani ndi dokotala musanadye zowonjezera potaziyamu.

Wonjezerani ndi multivitamin kapena multimineral tsiku lililonse yomwe imakhala ndi potaziyamu.

Yeretsani impso za masiku awiri

Mukangophatikiza zakudya izi, zitsamba, ndi zowonjezera mu zakudya zanu, mungafune kulingalira zotenga chithandizo cha impso yanu pamlingo wina.

Izi kuyerekezera kwa impso kwamasiku awiri kumaganiziridwa kuti kumathandizira kulimbitsa impso zanu ndikuwononga thupi lanu, koma palibe kafukufuku wothandizira kuyeretsa. Ndondomekoyi, imagwiritsa ntchito zakudya zothandizira thanzi la impso.

Tsiku 1

• Chakudya cham'mawa: Ma ola 8 mandimu, ginger, ndi madzi a beet, komanso chikho cha 1/4 chotsekemera, zouma zouma
• Chakudya: Smoothie 1 chikho cha mkaka wa amondi, 1/2 chikho tofu, 1/2 chikho sipinachi, 1/4 chikho zipatso, 1/2 apulo, ndi supuni 2 dzungu mbewu
• Chakudya: Saladi yayikulu yosakaniza ndi masamba 4 oundana mapuloteni (nkhuku, nsomba, kapena tofu), okhala ndi 1/2 chikho mphesa ndi 1/4 chikho chiponde

Tsiku 2

• Chakudya cham'mawa: Smoothie 1 chikho cha mkaka wa soya, nthochi 1 yachisanu, 1/2 chikho sipinachi, 1/2 chikho cha blueberries, ndi supuni 1 spirulina
• Chakudya: 1 chikho mapira otentha okhala ndi chikho chimodzi zipatso ndi supuni 2 nthanga za dzungu
• Chakudya: Saladi yayikulu yosakaniza ndi masamba 4 oundana (nkhuku, nsomba, kapena tofu), yokhala ndi 1/2 chikho cha balere yophika komanso kuthira madzi atsopano a mandimu kuphatikiza ma ouniti 4 madzi aliwonse a chitumbuwa osasakaniza ndi madzi a lalanje

Kutenga

Anthu ambiri athanzi safunika kutsuka kapena kutsuka impso zawo. Komabe, pali zakudya zambiri zopindulitsa, tiyi wazitsamba, ndi zowonjezera zomwe zitha kuthandizira thanzi la impso. Ngati muli ndi vuto la impso, lankhulani ndi omwe amakuthandizani musanayese kuyeretsa impso. Imwani madzi ambiri mosasamala kanthu zomwe mumayesa.

Ngati mukufuna kuthandiza impso zanu kutsuka thupi lanu, yesani pang'onopang'ono kuphatikiza malingaliro ena pamwambapa.

Monga nthawi zonse, kambiranani ndi dokotala za zakudya kapena kusintha kwaumoyo nthawi isanakwane - makamaka musanayeretse mtundu uliwonse.