Khungu lamafuta, ndikudya chiyani?

Zamkati

• Chakudya
• Vitamini A.
• Nthaka
• Mavitamini C ndi E
• Mbewu zonse
• Omega 3
• Zomwe osadya

Pofuna kuthana ndi khungu lamafuta, chakudyacho chiyenera kukhala ndi michere yambiri monga mavitamini A, C ndi E, omwe ndi ma antioxidants amphamvu ndipo amatetezanso kuchepa kwa sebum ndi tiziwalo ta sebaceous.

Zakudyazi zimapezeka muzakudya monga kaloti, malalanje ndi mapapaya, koma ndikofunikanso kuchotsa zakudya zomwe sizili bwino pakhungu, monga chokoleti ndi ufa woyera pamndandanda.

Chakudya

Vitamini A.

Vitamini A ndichinthu chofunikira kwambiri pakukhalitsa wathanzi pakhungu, misomali ndi tsitsi, pokhala chinthu chofunikira kwambiri popewa ziphuphu. Amapezeka mu zakudya za lalanje ndi zachikasu, monga kaloti, mapapaya, mango, tomato, chiwindi ndi mazira. Onani mndandanda wonse wa zakudya zokhala ndi vitamini A.

Nthaka

Chakudya chochepa kwambiri cha zinc chimapangitsa kuti ziphuphu zizioneka, makamaka ziphuphu ndi mafinya komanso zotupa zambiri, ndipo ndikofunikira kuwonjezera kudya zakudya monga nthanga za dzungu, nyama, chiponde ndi maamondi.

Mavitamini C ndi E

Ndi ma antioxidants amphamvu omwe amachepetsa kukalamba kwa khungu ndikufulumizitsa kuchira, kupezeka pazakudya monga lalanje, chinanazi, chimandarini, mandimu, peyala, mtedza, dzira.

Mbewu zonse

Chifukwa chakuti ali ndi index yotsika ya glycemic, mbewu zonse monga mpunga wabulauni, buledi wofiirira ndi pasitala yonse zimathandiza kuchepetsa kuchuluka kwa shuga wamagazi, zomwe zimakonda kupangika pang'ono kwama mahomoni omwe amalimbikitsa kutulutsa mafuta pakhungu.

Omega 3

Omega-3 ndi mafuta odana ndi zotupa omwe amapezeka muzakudya monga chia, flaxseed, sardines, tuna, salimoni, mtedza, maolivi ndi avocado, zothandiza kuchiritsa ziphuphu komanso kupewa kutuluka kwatsopano pakhungu.

Zomwe osadya

Zakudya zomwe siziyenera kupewedwa ndizomwe zimakhala ndi shuga wambiri, ufa woyera ndi mafuta oyipa, monga:

• Shuga: maswiti ambiri, zakumwa zozizilitsa kukhosi, timadziti tomwe timatukuka, ufa wa chokoleti wothira;
• Ufa woyera: mikate yoyera, makeke, makeke, zopangira buledi;
• Mafuta a masamba osalala, monga mafuta a soya, chimanga ndi mpendadzuwa;
• Mkaka ndi mkaka, makamaka otsogola, chifukwa amathandizira kukulira ndi kukulira kwa ziphuphu;
• Zakudya zokhala ndi ayodini wambirimonga nsomba, nsomba ndi mowa.

Zakudya zokhala ndi ufa ndi shuga ziyenera kupewedwa chifukwa nthawi zambiri zimakhala zakudya zokhala ndi index ya glycemic, yomwe imathandizira kupanga mahomoni monga insulin ndi IGF-1, omwe amachulukitsa mafuta pakhungu ndikulimbikitsa kunenepa. Onani gome lathunthu lokhala ndi mndandanda wamaglycemic wazakudya.

Kuti mukhale ndi khungu lokongola, ambiri amafunikiranso njira zodzikongoletsera komanso kugwiritsa ntchito mankhwala osamalira khungu, chifukwa chake pezani mankhwala omwe ali oyenera mtundu uliwonse wa ziphuphu.