Zakudya za kusamba: zomwe muyenera kudya ndi zakudya zomwe muyenera kupewa
Zamkati
- Zomwe zakudya ziyenera kuphatikizapo
- 1. Phytoestrogens
- 2. Vitamini C
- 3. Vitamini E
- 4. Omega 3
- 5. Calcium ndi vitamini D
- 6. Nsalu
- 7. Yesetsani
- Zakudya Zomwe Muyenera Kupewa
- Zakudya zosamba
Kusamba kwa msambo ndi gawo m'moyo wa mayi momwe masinthidwe am'thupi mwadzidzidzi, omwe amachititsa kuti zizindikilo zina monga kutentha, khungu louma, chiopsezo chowonjezeka cha kufooka kwa mafupa, kuchepa kwa kagayidwe kake ndi chiopsezo chowonjezeka cha kunenepa kwambiri, komanso zina zamagetsi ndi matenda amtima.
Pachifukwa ichi, kudya zakudya zabwino, motsogozedwa ndi katswiri wazakudya, panthawiyi ndikofunikira kuonetsetsa kuti thupi ndi thanzi labwino zili bwino, ndipo ndikofunikira kuti zimaphatikizidwa ndi zochitika zolimbitsa thupi, monga kuvina, kuphunzitsa zolimbitsa thupi kapena kuyenda, mwachitsanzo.
Zomwe zakudya ziyenera kuphatikizapo
Pakati pa kusintha kwa thupi ndikulimbikitsidwa kuti azimayi aziphatikizanso pazakudya zawo zofunikira popewa kuwoneka kwamavuto okhudzana ndi nthawi ino, monga:
1. Phytoestrogens
Phytoestrogens imatha kupezeka mu zakudya zina monga soya, mtedza, mbewu zamafuta ndi chimanga, ndipo kapangidwe kake kofanana kwambiri ndi ma estrogen a azimayi ndipo chifukwa chake, kudya mtundu uwu wa chakudya kumatha kuthana ndi zizindikilo zakusamba kotuluka thukuta usiku, Kukwiya ndi kutentha, chifukwa kumawongolera mayendedwe a estrogen mthupi.
Kumene mungapeze: Mbeu za fulakesi, soya, nthangala za zitsamba, humus, adyo, nyemba, pistachios, mbewu za mpendadzuwa, maula ndi maamondi. Onani mndandanda wathunthu ndi maubwino ena azakudya ndi phytoestrogens.
2. Vitamini C
Kugwiritsa ntchito vitamini C kumathandizira kulimbitsa chitetezo cha mthupi, kuphatikiza pakukhala ndi phindu pakhungu, popeza vitamini iyi imathandizira kuchiritsa ndipo imalola kuyamwa kwa collagen mthupi, yomwe ndi protein yomwe imatsimikizira kapangidwe kake, kukhazikika kwake ndi kukhazikika kwa khungu.
Kumene mungapeze: kiwi, wamoyo, lalanje, tsabola, papaya, gwafa, vwende, tangerine.
3. Vitamini E
Vitamini E imathandizira kukonza khungu, kupewa kukalamba msanga komanso makwinya ndikuwonetsetsa kuti ulusi wa tsitsi umakhala wokhulupirika, womwe umapangitsa kuti madzi asamayende bwino.
Kuphatikiza apo, chifukwa cha antioxidant, imathandizira kukulitsa chitetezo chamthupi, komanso kusamalira thanzi lamtima komanso kupewa matenda amitsempha, monga Alzheimer's.
Kumene mungapeze: mbewu za mpendadzuwa, mtedza, mtedza ku Brazil, mtedza, mango, nsomba, avocado ndi maolivi.
4. Omega 3
Zakudya zokhala ndi omega 3 zimakhala ndi antioxidant komanso anti-inflammatory properties, zomwe zimakhala zabwino kwambiri kuthana ndi matenda monga nyamakazi, mwachitsanzo. Kuphatikiza apo, imakondweretsanso thanzi la mtima, chifukwa imathandizira kutsitsa cholesterol "choyipa", LDL, ndikuwonjezera cholesterol "chabwino", HDL, kuphatikiza pakuwunditsa magazi ndikuwonjezera kuthamanga kwa magazi.
Kumene mungapeze: tuna, salimoni, mbewu ndi mafuta otsekedwa, sardines ndi walnuts.
Onani zabwino zina za omega 3 muvidiyo yotsatirayi:
5. Calcium ndi vitamini D
Calcium ndi vitamini D ndizofunikira kwambiri pakumenyetsa mano ndi mafupa, kuteteza kukula kwa matenda a osteopenia kapena kufooka kwa mafupa, omwe ndi matenda omwe amapezeka pakutha komanso atatha kusamba chifukwa cha kuchepa kwa ma estrogens.
Kumene mungapeze: mkaka wosalala, yogurt yosalala, tchizi yoyera kapena yamafuta ochepa, ma almond, basil, watercress, mbewu za fulakesi ndi broccoli. Pankhani ya vitamini D, zakudya zina ndi nsomba, yogurt, sardines ndi oysters.
6. Nsalu
Ma ulusi ndi ofunikira osati kungoyang'anira matumbo komanso kupewa mavuto monga kudzimbidwa, komanso kupewa kuchuluka kwa mafuta m'thupi, kuchepetsa kuchuluka kwa shuga m'magazi ndikulimbikitsa kukhuta, kukonda kuchepa thupi.
Kumene mungapeze: zipatso, ndiwo zamasamba, maungu, phala, chimanga, nyemba, nandolo, mphodza, mtedza, mpunga, pasitala ndi buledi wambewu.
Ndikofunika kunena kuti oats, kuwonjezera pa kukhala ndi fiber, imakhala ndi phytomelatonin, yomwe imathandiza kugona mokwanira usiku, pokhala chakudya chomwe chimaperekedwa makamaka kwa iwo omwe ali ndi tulo.
7. Yesetsani
Pakutha kwa thupi kumakhala kwachibadwa kusintha malingaliro, chisoni kapena nkhawa, chifukwa chake zakudya zomwe zili ndi tryptophan ndichinthu chabwino kwambiri mukakhala ndi zizindikilozi.
Tryptophan ndi amino acid wofunikira omwe sanapangidwe ndi thupi ndipo amatenga nawo gawo pakupanga serotonin, melatonin ndi niacin, kuthandiza kukonza malingaliro ndikulimbikitsa kumva kukhala bwino.
Kumene mungapeze: nthochi, broccoli, mtedza, mabokosi, maamondi.
Onani kanemayu pansipa pazakudya zina zomwe muli ndi tryptophan kuti musinthe malingaliro:
Zakudya Zomwe Muyenera Kupewa
Kudziwa zakudya zomwe siziyenera kudyedwa pakutha kwa nthawi ndikofunikanso kupewa zizindikilo zake ndikupewa kudzikundikira kwamafuta m'mimba, komwe kumafala nthawi imeneyi.
Pachifukwa ichi, pakutha kwa nthawi tikulimbikitsidwa kuti muchepetse kugwiritsa ntchito mbale ndi zokometsera zambiri, nyama yofiira mopitirira muyeso, zakumwa zoledzeretsa, masoseji, zakudya zokazinga, zakudya zamzitini, msuzi wokonzeka, zakudya zachangu ndi zakudya zotukuka wamba, popeza zimakhala ndi shuga wambiri komanso mafuta okhathamira.
Kuphatikiza apo, zopangidwa ndi mkaka ndi zotumphukira ziyenera kuchepetsedwa ndipo ndikulimbikitsidwa kuti muchepetse kumwa khofi kapena zakumwa ndi caffeine wochulukirapo, monga chokoleti yotentha kapena tiyi wakuda, chifukwa zimasokoneza kuyamwa kwa calcium komanso zimakhala zolimbikitsa, zomwe zingapangitse ovuta kuti akazi agone omwe ali ndi tulo.
Zakudya zosamba
Gome lotsatirali limapereka zosankha zamasiku atatu zomwe zingathandize kuthana ndi zovuta zokhudzana ndi kusintha kwa thupi:
| Zakudya zazikulu | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Galasi limodzi la mkaka wa soya ndi kagawo kamodzi ka mkate wofiirira wofufumitsa ndi maolivi owonjezera namwali ndi masamba a rosemary + 1 tangerine | 1 chikho cha oatmeal chokonzedwa ndi mkaka wa soya + supuni 1 ya chia ndi 1/2 nthochi yodulidwa magawo | Galasi limodzi la madzi a lalanje + 1 sing'anga kakang'ono wokonzedwa ndi ufa wa amondi ndi batala wa chiponde |
| Zakudya zoziziritsa kukhosi m'mawa | 1 kiwi + 6 mtedza | 1 sitiroberi smoothie wokonzedwa ndi mkaka wa soya supuni 1 yolungidwa oats | Nthochi 1 yokhala ndi sinamoni |
| Chakudya chamadzulo | 1 yophika sing'anga nsomba ndi supuni 3 za mpunga wofiirira + 1 chikho cha kaloti wophika ndi broccoli + supuni 1 yamafuta + 1 apulo | 1 fillet ya nkhuku ndi 1/2 chikho cha mbatata puree ndi letesi, anyezi ndi saladi wa phwetekere ndi nthanga zochepa za dzungu + supuni 1 ya maolivi + 1 lalanje | Zakudyazi za zukini zokhala ndi tuna ndi msuzi wachilengedwe wa phwetekere ndi grated tchizi, limodzi ndi saladi wa arugula, peyala ndi walnuts + supuni 1 yamafuta |
| Chakudya chamasana | 1 yogurt yosalala ndi supuni ya 1/2 yopaka oats | Tositi ya 2 yonse ndi hummus ndi timitengo ta karoti | 1 chikho cha gelatin chosasakaniza |
| Akamwe zoziziritsa kukhosi madzulo | 1 chikho cha tiyi chamomile wopanda shuga | 1 chikho cha tiyi wa linden wopanda shuga | 1 chikho chosatulutsa tiyi ya lavender |
Ndalama zomwe zimaphatikizidwa pamndandanda zimatha kusiyanasiyana kutengera zaka, jenda, zolimbitsa thupi komanso ngati muli ndi matenda aliwonse omwe ali nawo kapena ayi, chofunikira ndikufunafuna katswiri wazakudya kuti athe kuwerengetsa bwino komanso njira yoyenera yoperekera zakudya kujambula zofunikira.
Onetsetsani Kuti Muwone
Zomwe zimayambitsa matenda otsekula m'mimba nthawi yayitali komanso zoyenera kuchita
