Zakudya Zatsopano Zolimbana ndi Matenda

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Zakudya zolimbitsa ndi mkwiyo wonse. Nayi malangizo aukadaulo omwe mungatengere kukawona-ndi omwe muyenera kusiya pa alumali.

Zakudya zokhala ndi Omega-3 Fatty Acids

Pali mitundu itatu yayikulu yamafuta a polyunsaturated awa-EPA, DHA, ndi ALA. Awiri oyambirira amapezeka mwachibadwa mu nsomba ndi mafuta a nsomba. Soya, mafuta a canola, walnuts, ndi flaxseed ali ndi ALA.Tsopano mu: Margarine, mazira, mkaka, tchizi, yoghurt, waffles, chimanga, crackers, ndi tchipisi tortilla.

Zomwe amachita: Zida zamphamvu zothana ndi matenda amtima, omega-3 fatty acids amathandizira kuchepetsa kuthamanga kwa magazi, kuwongolera kutupa mkati mwamitsempha yamakina komwe kumatha kubweretsa kutsekeka, ndikuwongolera kugunda kwamtima. Kuphatikiza apo, ndizofunikira pakugwira ntchito kwa ubongo, zomwe zimathandiza kupewa kukhumudwa.

Kodi muyenera kuluma? Zakudya za amayi ambiri zimanyamula ALA yambiri koma mamiligalamu 60 mpaka 175 a DHA ndi EPA tsiku lililonse - osakwanira. Nsomba zamafuta ndiye njira yabwino yoperekera chakudya chanu chifukwa ndi gwero la omega-3s kuphatikiza pokhala ndi ma calories ochepa, okhala ndi mapuloteni ambiri, komanso okhala ndi zinc ndi selenium. Koma ngati simukudya nsomba, mankhwala opangidwa ndi mipanda ndi malo abwino.Mungathenso kugwiritsa ntchito mankhwalawa ngati muli ndi pakati kapena mukuyamwitsa, makamaka ngati matenda a m'mawa amachititsa nsomba kukhala zosasangalatsa kusiyana ndi nthawi zonse. Kulimbitsa kudya kwanu kwa EPA ndi DHA kungathandize kupewa zovuta za mimba monga msanga msanga ntchito ndi kuthamanga kwa magazi. Omega-3s amathanso kukweza IQ ya ana omwe amawatenga kuchokera ku mkaka wa m'mawere.

Zogula: Yang'anani zinthu zomwe zili ndi DHA ndi EPA yowonjezeredwa zomwe mungalowe m'malo mwa zakudya zina zathanzi muzakudya zanu. Mazira Opambana Omega-3 a Eggland (52 mg wa DHA ndi EPA ophatikizidwa pa dzira), Horizon Organic Reduced Fat Milk Plus DHA (32 mg pa chikho), Breyers Smart yogurt (32 mg DHA pa 6-ounce carton), ndi Omega Farms Monterey Jack Tchizi (75 mg wa DHA ndi EPA kuphatikizidwa pa ounce) zonse zimagwirizana ndi biluyo. Ngati muwona chinthu chodzitamandira mamiligalamu mazana angapo a omega-3s, yang'anani chizindikirocho mosamala. Mwina amapangidwa ndi fulakesi kapena gwero lina la ALA, ndipo thupi lanu silingagwiritse ntchito zoposa 1 peresenti ya omega- 3s kuchokera pamenepo.

Zakudya ndi Phytosterols

Zakudya zazing'ono zazomera zimapezeka mwachilengedwe mtedza, mafuta, ndikupanga.

Tsopano mu: Madzi a lalanje, tchizi, mkaka, margarine, amondi, makeke, muffins, ndi yogati

Zomwe amachita: Kuletsa kuyamwa kwa cholesterol m'matumbo ang'onoang'ono.

Kodi muyenera kuluma? Ngati mulingo wanu wa LDL (cholesterol woyipa) ndi mamiligalamu 130 pa desilita imodzi kapena kupitilira apo, National Cholesterol Education Program ya boma la US ikulimbikitsa kuwonjezera magalamu awiri a phytosterol pazakudya zanu tsiku ndi tsiku - ndalama zomwe sizingatheke kuchokera ku chakudya. (Mwachitsanzo, zingatenge makapu 11?4 a mafuta a chimanga, amodzi mwa magwero olemera kwambiri.) Ngati LDL cholesterol ndi 100 mpaka 129 mg / dL (pang'ono pamwamba pa mlingo woyenera), lankhulani ndi dokotala wanu. Phunzirani zonse ngati muli ndi pakati kapena mukuyamwitsa, popeza ofufuza sanadziwe ngati ma sterol owonjezera ali otetezeka panthawiyi. Pachifukwa chomwechi, musapatse ana mankhwala okhala ndi sterol.

Zogula: Pezani chinthu chimodzi kapena ziwiri zomwe mungasinthe mosavuta zakudya zomwe mumatha kudya tsiku lililonse kuti musadye zopatsa mphamvu. Yesani madzi a lalanje a Minute Maid Heart Wise (1 g sterols pa kapu), Benecol spread (850 mg sterols pa supuni), Lifetime Low-Fat Cheddar (660 mg pa ounce), kapena Promise Activ Super- Shots (2 g pa ma ounces atatu) . Kuti mupindule kwambiri, gawani magalamu awiri omwe mukufuna pakati pa kadzutsa ndi chakudya chamadzulo. Mwanjira imeneyi mulepheretsa kuyamwa kwa cholesterol pazakudya ziwiri m'malo mongodya imodzi.

Zakudya ndi Probiotic

Mukakhala amoyo, zikhalidwe zokhala ndi mabakiteriya opindulitsa zimawonjezeredwa pazakudya makamaka kuti ziwathandize kukhala athanzi-osati kungowotcha mankhwalawo (monga yogurt) - amatchedwa maantibiotiki.

Tsopano mu: Yogurt, yoghurt yachisanu, phala, ma smoothies am'mabotolo, tchizi, zopatsa mphamvu, chokoleti, ndi tiyi

Zomwe amachita: Maantibiotiki amathandiza kupewa matenda amkodzo ndikusunga dongosolo lanu logaya chakudya kukhala losangalala, kumathandiza kuchepetsa ndi kupewa kudzimbidwa, kutsegula m'mimba, ndi kutupira. Mankhwalawa amatha kulepheretsa kukula kwa E. coli m'mikodzo, kuchepetsa chiopsezo cha matenda. Kafukufuku wina akuwonetsa kuti ma probiotics amathandizira chitetezo chamthupi, kuthandiza kupewa chimfine, chimfine, ndi ma virus ena.

Kodi muyenera kuluma? Akatswiri amati amayi ambiri atha kupindula ndi kudya ma probiotics ngati njira yodzitetezera. Ngati muli ndi vuto la m'mimba, ndiye kuti zimakulimbikitsani kwambiri kuti muwadye. Mukhale ndi magawo awiri kapena awiri patsiku.

Zogula: Fufuzani mtundu wa yogurt womwe umakhala ndi zikhalidwe zopitilira ziwirizi zofunika kuti nayonso mphamvu - Lactobacillus (L.) bulgaricus ndi Streptococcus thermophilus. Amene anenapo zabwino zotsitsimula m'mimba ndi monga Bifidus regularis (kupatula ku Dannon Activia), L. reuteri (mokha mu Stonyfield Farm yoghurts), ndi L. acidophilus (ku Yoplait ndi mitundu ina ingapo ya dziko). Ukadaulo watsopano umatanthawuza kuti ma probiotics amatha kuonjezedwa bwino kuzinthu zokhazikika pashelufu monga phala ndi phala lamagetsi (Kashi Vive cereal ndi Attune bars ndi zitsanzo ziwiri), zomwe ndi zosankha zabwino makamaka ngati simukonda yogati. Koma samalani ndi zonena za zikhalidwe mu yogati yachisanu; Maantibiotiki sangakhale ndi moyo wozizira bwino.

Zakudya zomwe zimatulutsa tiyi wobiriwira

Zotulutsidwa kuchokera ku tiyi wobiriwira wopanda decaffeine, zimatulutsa mankhwala ophera mphamvu otchedwa makatekini.

Tsopano mu: Zakudya zopatsa thanzi, zakumwa zoziziritsa kukhosi, chokoleti, makeke, ndi ayisikilimu

Zomwe amachita: Ma antioxidants awa amalimbana ndi khansa, matenda amtima, sitiroko, ndi zovuta zina zathanzi. Ofufuza aku Japan adapeza kuti azimayi omwe amamwa makapu atatu kapena anayi a tiyi wobiriwira patsiku amachepetsa chiopsezo chofa ndi matenda aliwonse ndi 20%. Kafukufuku wina woyamba akuti tiyi wobiriwira amathandizira kagayidwe kake, koma kafukufuku amafunika.

Kodi muyenera kuluma? Palibe chinthu cholimba chomwe chingakupatseni makatekini ambiri kuposa kapu ya tiyi wobiriwira (50 mpaka 100 mg), ndipo zimatenga zambiri kuposa izi kuti mupindule. Koma ngati zinthu zolimbitsidwa m'malo mwa zakudya zopanda thanzi zomwe mumadya, ndizofunika kuziphatikiza.

Zogula: Tzu T-Bar (75 mpaka 100 mg wa makatekini) ndi Maswiti a Tiyi a Luna Berry Pomegranate (90 mg wa makatekisini) ndi njira zina zopatsa thanzi kusiyana ndi zokhwasula-khwasula zomwe mwina mukudya kale.

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