Zakudya 7 Izi Zitha Kuchepetsa Zizindikiro Zazizindikiro Zanyengo

Zamkati

• 1. Ginger
• 2. mungu wa njuchi
• 3. Zipatso za zipatso
• 4. Mphepo yamkuntho
• 5. Matimati
• 6. Salimoni ndi nsomba zina zonenepa
• 7. Anyezi
• Mawu omaliza

Mukamaganizira za chakudya ndi ziwengo, mungaganize zosiya zakudya zina kuti musakumane nazo. Koma kulumikizana pakati pa ziwengo za nyengo ndi chakudya kumangokhala kwamagulu ochepa azakudya zomwe zimadziwika kuti zakudya zopitilira muyeso. Zomwe zimachitika pakudya kosakanikirana zimatha kuchitidwa ndi omwe ali ndi ziwengo za birch, ragweed, kapena mugwort.

Kupatula magulu azakudya, ziwengo zanyengo, zomwe zimatchedwanso hay fever kapena matupi awo sagwirizana ndi rhinitis, zimachitika kokha m'malo ena a chaka - nthawi zambiri masika kapena chilimwe. Amakula pamene chitetezo cha mthupi chimanyalanyaza ma allergen, monga mungu wazomera, zomwe zimabweretsa chisokonezo, kuyetsemula, ndi kuyabwa.

Ngakhale mankhwala nthawi zambiri amaphatikizapo mankhwala owonjezera, kusintha kwa moyo kumathandizanso kuchepetsa mavuto anu am'masika. Kuwonjezera zakudya zina pazakudya zanu kumatha kuthandizira kuthana ndi zizindikilo monga kukodola m'mphuno komanso kuthirira m'maso. Kuchokera pakuchepetsa kutupa ndikulimbitsa chitetezo cha mthupi, pali zosankha zingapo zomwe zingathandize kuthana ndi zovuta zamatenda anyengo.

Nawu mndandanda wazakudya zomwe mungayesere.

1. Ginger

Zambiri mwazizindikiro zosafunikira za ziwengo zimabwera chifukwa cha zotupa, monga kutupa ndi kukwiya m'mayendedwe ammphuno, maso, ndi mmero. Ginger amatha kuthandiza kuchepetsa izi mwachilengedwe.

Kwa zaka masauzande ambiri, ginger wakhala akugwiritsidwa ntchito ngati mankhwala achilengedwe pamavuto angapo azaumoyo, monga mseru komanso kupweteka kwamalumikizidwe. Iyenso imakhala ndi antioxidative, anti-inflammatory phytochemical compounds. Tsopano, akatswiri akufufuza momwe mankhwalawa angakhale othandiza polimbana ndi ziwengo za nyengo. Mu, ginger unalepheretsa kupanga mapuloteni otupa m'magazi a mbewa, zomwe zidachepetsa kuchepa kwa zizindikilo.

Sizikuwoneka kuti pali kusiyana pakulimbana ndi zotupa za ginger watsopano motsutsana ndi zouma. Onjezerani zosiyanasiyana kuti musunthe batala, ma curry, zinthu zophika, kapena yesani kupanga tiyi wa ginger.

2. mungu wa njuchi

Uchi wa njuchi si chakudya cha njuchi zokha - chimadyanso anthu, nawonso! Kusakaniza kumeneku kwa michere, timadzi tokoma, uchi, mungu wamaluwa, ndi sera nthawi zambiri zimagulitsidwa ngati mankhwala ochizira nthendayi.

imasonyeza kuti mungu wa njuchi ukhoza kukhala ndi anti-yotupa, antifungal, ndi antimicrobial, katundu mthupi. Mu, mungu wa njuchi unalepheretsa kutsegula maselo akuluakulu - chinthu chofunikira kwambiri popewera kusokonezeka.

Ndi mungu wanji wabwino kwambiri, ndipo mumadya bwanji? "Pali umboni wina wotsimikizira kumwa kwa mungu wambiri wakomweko kuti muthandizire kuti thupi lanu likhale losagwirizana ndi mungu womwe simukugwirizana nawo," akutero a Stephanie Van’t Zelfden, katswiri wodziwika bwino wazakudya yemwe amathandiza makasitomala kuthana ndi ziwengo. "Ndikofunika kuti uchiwo ukhale wakomweko kuti mungu womwewo womwe thupi lanu siligwirizana nawo uli mu mungu wa njuchi." Ngati ndi kotheka, yang'anani mungu wa njuchi kumsika wa mlimi wakwanuko.

Uchi wa njuchi umabwera m'matumba ang'onoang'ono, okhala ndi kununkhira komwe ena amati ndi owawa kapena okoma. Njira zopangira kudya zimaphatikizapo kukonkha ena yogurt kapena phala, kapena kuphatikizira mu smoothie.

3. Zipatso za zipatso

Ngakhale ndi nthano ya akazi akale kuti vitamini C amaletsa chimfine, chingathandize kufupikitsa nthawi ya chimfine komanso kupereka maubwino kwa odwala matendawa. Kudya zakudya zokhala ndi vitamini C ambiri kwawonetsedwa, kukwiya kwa kapangidwe kabwino ka kupuma komwe kumayambitsidwa ndi mungu wochokera kuzomera zomwe zimafalikira.

Chifukwa chake munyengo yazowopsa, khalani omasuka kukweza zipatso za vitamini C zotentha kwambiri monga malalanje, zipatso za mandimu, mandimu, mandimu, tsabola wokoma, ndi zipatso.

4. Mphepo yamkuntho

Turmeric imadziwika bwino ngati mphamvu yotsutsa-yotupa pazifukwa zomveka. Chothandizira chake, curcumin, chalumikizidwa ndi kuchepa kwa zizindikilo za matenda ambiri omwe amayambitsa kutupa, ndipo zitha kuthandiza kuchepetsa kutupa ndi kukwiya komwe kumayambitsidwa ndi matupi awo sagwirizana ndi rhinitis.

Ngakhale zovuta za turmeric pazovuta zam'manyengo sizinaphunzire kwambiri mwa anthu, maphunziro a nyama akulonjeza. Mmodzi adawonetsa kuti kuchiza mbewa ndi turmeric.

Turmeric imatha kumwa mapiritsi, zokometsera, kapena tiyi - kapena, inde, zimadyedwa mu zakudya. Kaya mumamwa turmeric ngati chowonjezera kapena mumachigwiritsa ntchito kuphika, onetsetsani kuti mwasankha mankhwala ndi tsabola wakuda kapena piperine, kapena turmeric awiri ndi tsabola wakuda mu njira yanu. Tsabola wakuda amachulukitsa kupezeka kwa curcumin mpaka 2000%.

5. Matimati

Ngakhale zipatso zamtundu wa citrus zimapeza ulemu wonse pokhudzana ndi vitamini C, tomato ndi njira ina yabwino kwambiri yopezera michere imeneyi. Phwetekere limodzi laling'ono lokhala ndi sing'anga lili ndi pafupifupi 26 peresenti ya vitamini C woyamikira tsiku lililonse.

Kuphatikiza apo, tomato amakhala ndi lycopene, chida china cha antioxidant chomwe chimathandiza kuthana ndi kutupa. Lycopene imalowetsedwa mosavuta m'thupi mukaphika, choncho sankhani tomato wamzitini kapena wophika kuti muwonjezere.

6. Salimoni ndi nsomba zina zonenepa

Kodi nsomba tsiku lililonse ikhoza kuyimilira? Pali maumboni ena omega-3 fatty acids ochokera ku nsomba amatha kulimbikitsa kulimbana ndi ziwengo komanso kusintha mphumu.

Zomwe zapezeka kuti kuchuluka kwa mafuta a eicosapentaenoic (EPA) omwe amakhala ndi magazi m'magazi awo, kumachepetsa chiopsezo cha matendawo kapena hay fever.

Wina adawonetsa kuti mafuta acids amathandiza kuchepetsa kuchepa kwa njira zapaulendo zomwe zimachitika mu mphumu komanso matenda ena obwera chifukwa cha nyengo. Izi mwina zikuchokera ku omega-3s 'anti-inflammatory properties.

American Heart Association ndikulangiza kuti achikulire azipeza ma ounikisi asanu ndi atatu a nsomba sabata iliyonse, makamaka nsomba za mafuta ochepa ngati "salmon, mackerel", sardines, ndi tuna. Kuti muwonjezere mwayi wanu wopezera ziwengo, yesetsani kugunda kapena kupitilira cholingachi.

7. Anyezi

Anyezi ndi gwero labwino kwambiri la quercetin, bioflavonoid yomwe mwina mudawonapo ikudzigulitsa yokha ngati zowonjezera zakudya.

Ena amati quercetin imakhala ngati antihistamine yachilengedwe, yomwe imachepetsa zizolowezi zomwe zimakhalapo chifukwa cha nyengo. Popeza anyezi amakhalanso ndi mankhwala ena angapo odana ndi zotupa komanso antioxidant, simungathe kulakwitsa kuphatikiza iwo pazakudya zanu munthawi ya ziwengo. (Mungangofuna kuti mupumulitse mpweya wanu pambuyo pake.)

Anyezi ofiira ofiira amakhala ndi quercetin wambiri, kenako amatsuka ndi anyezi oyera. Kuphika kumachepetsa kuchuluka kwa anyezi wa quercetin, chifukwa chake kuti mudye kwambiri, idyani anyezi wosaphika. Mutha kuwayesa mu saladi, m'madipsi (monga guacamole), kapena ngati masangweji. Anyezi alinso zakudya zopangira prebiotic zomwe zimapatsa thanzi m'matumbo mabakiteriya ndikuthandizira chitetezo ndi thanzi.

Mawu omaliza

Kukula ndi maluwa a nthawi yachisanu kumatha kukhala chinthu chokongola. Zakudyazi sizimayenera m'malo mwa chithandizo chilichonse cha ziwengo za nyengo, koma zimatha kuthandizira monga gawo la moyo wanu wonse. Kupanga zowonjezera pazakudya pamwambapa kumatha kukulolani kuti muchepetse kutupa komanso kuyanjana ndi nyengo kuti musangalale ndi nyengo, m'malo moyipilira.

Sarah Garone, NDTR, ndi wolemba zaumoyo, wolemba zaumoyo pawokha, komanso wolemba mabulogu azakudya. Amakhala ndi amuna awo ndi ana atatu ku Mesa, Arizona. Mupezeni akugawana zambiri zaumoyo wathanzi komanso zopatsa thanzi komanso (makamaka) maphikidwe athanzi ku Kalata Yachikondi ku Chakudya.