6 Zakudya Zofunikira Kwambiri Ndi Chifukwa Chomwe Thupi Lanu Limawafuna

Zamkati

• 1. Mapuloteni
• Magwero athanzi
• 2. Zakudya Zamadzimadzi
• Magwero athanzi
• 3. Mafuta
• Magwero athanzi
• 4. Mavitamini
• Magwero athanzi
• 5. Mchere
• 6. Madzi
• Magwero athanzi
• Tengera kwina

Zakudya zofunikira

Zakudya zofunikira ndizopanga zomwe thupi silingathe kupanga kapena zomwe sizingapangidwe mokwanira. Malinga ndi a, michere imeneyi imayenera kuchokera ku chakudya, ndipo ndi yofunikira popewa matenda, kukula, komanso thanzi labwino.

Ngakhale pali zofunikira zambiri zofunikira, zitha kugawidwa m'magulu awiri: macronutrients ndi micronutrients.

Ma macronutrients amadyedwa kwambiri ndipo amaphatikizira zoyambira zomwe mumadya - mapuloteni, chakudya, ndi mafuta - zomwe zimapatsa mphamvu thupi lanu.

Mavitamini ndi mchere ndi micronutrients, ndipo mankhwala ochepa amapita kutali. Pali magulu asanu ndi limodzi ofunikira micronutrients ofunikira ndi ma macronutrients.

1. Mapuloteni

Mapuloteni ali ndi mphindi yake, osati pagulu lochita masewera olimbitsa thupi okha. Koma hype yonse ili pachifukwa chabwino. Mapuloteni ndi ofunika kuti mukhale ndi thanzi labwino.

Mapuloteni amapereka zomanga thupi, osati minofu yokha. Selo lirilonse, kuyambira kufupa mpaka khungu mpaka tsitsi, lili ndi mapuloteni.

Peresenti 16 yolemera yolemera thupi la munthu wamba imachokera ku mapuloteni. Mapuloteni amagwiritsidwa ntchito makamaka pakukula, thanzi, komanso kukonza thupi.

Mahomoni anu onse, ma antibodies, ndi zinthu zina zofunika zimapangidwa ndi mapuloteni. Mapuloteni sagwiritsidwa ntchito kupatsira thupi pokhapokha ngati kuli kofunikira.

Mapuloteni amapangidwa ndi amino acid osiyanasiyana. Ngakhale thupi limatha kupanga ma amino acid palokha, pali ma amino acid ambiri ofunikira omwe amangobwera kuchokera pachakudya. Mufunika ma amino acid osiyanasiyana kuti thupi lanu lizigwira ntchito bwino.

Nkhani yabwino ndiyakuti simuyenera kudya ma amino acid onse nthawi imodzi. Thupi lanu limatha kupanga mapuloteni athunthu kuchokera kuzakudya zomwe mumadya tsiku lonse.

Magwero athanzi

Ngakhale nyama, nsomba, ndi mazira ndizofunikira zamafuta amino acid, mutha kupezanso mapuloteni kuchokera kuzomera monga nyemba, soya, mtedza, ndi mbewu zina. Kwenikweni kuchuluka kwa mapuloteni omwe mumafunikira tsiku ndi tsiku kumadalira pazinthu zosiyanasiyana kuphatikiza momwe muliri okangalika, komanso msinkhu wanu.

Ngakhale kutchuka kwakukula kwa zakudya zamapuloteni ambiri, sipanakhale maphunziro okwanira kutsimikizira kuti ali athanzi kapena angakhudze kuchepa thupi, malinga ndi Mayo Clinic.

2. Zakudya Zamadzimadzi

Musalole kuti otsika a carb akupusitseni. Zakudya zam'madzi ndizofunikira kuti thupi likhale lathanzi. Carbs amatentha thupi lanu, makamaka mitsempha yanu yapakatikati ndi ubongo, komanso amateteza kumatenda, malinga ndi Mayo Clinic.

Zakudya zamadzimadzi ziyenera kupanga 45 mpaka 65 peresenti ya zopatsa mphamvu zanu tsiku lililonse, malinga ndi.

Magwero athanzi

Musanafike kuti mupeze mkate woyera kapena pasitala, kumbukirani kuti mtundu wa carb womwe mumadya ndi wofunikira. Ma carbu ena ndi athanzi kuposa ena. Sankhani mbewu zonse, nyemba, ndi masamba ndi zipatso zokhala ndi michere yambiri m'malo mwa mbewu zoyera ndi zinthu zina ndi shuga wowonjezera.

3. Mafuta

Mafuta nthawi zambiri amatenga rap yoipa, koma kafukufuku waposachedwa wasonyeza kuti mafuta athanzi ndi gawo lofunikira la chakudya chopatsa thanzi.

Malinga ndi Harvard Medical School, mafuta amathandizira ntchito zambiri m'thupi lanu monga kuyamwa mavitamini ndi mchere, kuphimba magazi, kumanga maselo, ndi kuyenda kwa minofu.

Inde, mafuta amakhala ndi zopatsa mphamvu zambiri, koma ma calories ndi gwero lofunikira m'thupi lanu.

Malingaliro akuti 20 mpaka 35 peresenti ya zopatsa mphamvu zanu za tsiku ndi tsiku zimachokera ku mafuta, koma malingaliro akuti muzisunga pansi pa 30 peresenti ya mafuta anu.

Kuphatikiza mafuta athanzi pa zakudya zanu kumatha kukuthandizani kuti muchepetse shuga wamagazi, muchepetse chiopsezo cha matenda amtima komanso mtundu wa 2 shuga, komanso kuti ubongo wanu ugwire bwino ntchito. Amakhalanso ndi anti-inflammatories amphamvu, ndipo amachepetsa chiopsezo chanu cha nyamakazi, khansa, ndi matenda a Alzheimer's.

Magwero athanzi

Mafuta osadziwika kwambiri ndi omega-3 ndi omega-6 fatty acids. Mafuta osakwanira ndiofunikira mthupi lanu popeza amapereka mafuta ofunikira omwe thupi lanu silingathe kupanga. Mutha kupeza mafuta athanzi awa mtedza, mbewu, nsomba, ndi mafuta a masamba (monga azitona, peyala, ndi fulakesi). Mafuta a coconut amapereka mafuta opangidwa ndi chomera ngati ma triglycerides apakatikati omwe amapatsa thanzi ngati kugwiritsidwa ntchito mwachangu ndi ziwalo ngati mafuta ndi njala.

Pewani mafuta osinthasintha ndikuchepetsa mafuta omwe ali ndi nyama monga batala, tchizi, nyama yofiira, ndi ayisikilimu.

4. Mavitamini

Mavitamini ndi ofunikira popewa matenda ndikukhala athanzi. Thupi limafunikira micronutrients iyi kuti igwire ntchito yake. Pali mavitamini 13 ofunikira omwe thupi limayenera kugwira bwino ntchito, kuphatikiza mavitamini A, C, B₆, ndi D.

Vitamini iliyonse imakhala ndi gawo lofunikira mthupi, ndipo kusakhuta yokwanira kumatha kuyambitsa mavuto azaumoyo ndi matenda. Anthu ambiri aku America samapeza mavitamini ofunikira ambiri. Mavitamini ndi ofunikira masomphenya, khungu, ndi mafupa.

Mavitamini angachepetse chiopsezo cha khansa ya m'mapapo ndi prostate, ndipo ndi ma antioxidants amphamvu. Mavitamini onga vitamini C amalimbikitsa chitetezo chamthupi ndikuthandizira thupi kuchira.

Magwero athanzi

Ngati mumadya zakudya zosiyanasiyana, zopatsa thanzi zamasamba ndi zipatso, ndikukhala ndi kagayidwe kabwino kagwiritsidwe ntchito koyenera, mwina simusowa kutenga mavitamini.

5. Mchere

Mofanana ndi mavitamini, mchere umathandizira kuthandizira thupi. Ndizofunikira pantchito zambiri zamthupi, kuphatikiza kumanga mafupa ndi mano olimba, kuwongolera kagayidwe kanu, ndikukhala ndi madzi abwino. Zina mwa mchere wofala kwambiri ndi calcium, iron, ndi zinc.

Kuphatikiza pa kulimbitsa mafupa, calcium imathandizira pakufalitsa kwa mitsempha, kukhala ndi kuthamanga kwa magazi, komanso kupindika kwa minyewa komanso kupumula. Iron imathandizira ma cell ofiira ofiira ndi kupanga kwa mahomoni, pomwe zinc imalimbitsa chitetezo chamthupi ndi kuchiritsa kwa bala.

6. Madzi

Mutha kukhala milungu ingapo osadya, koma simungathe kupitilira masiku ochepa opanda madzi. Madzi ndi ofunikira kwambiri pamakina onse amthupi lanu. Ndichinthu chachikulu chomwe mwapangidwa. Pafupifupi 62 peresenti ya kulemera kwanu ndi madzi.

Madzi amathandizira ubongo wanu kugwira ntchito komanso kusinthasintha. Imagwira ngati chosakanizira komanso chopangira mafuta m'thupi. Zimathandizanso kutulutsa poizoni, kunyamula michere m'maselo, kuthirira thupi, komanso kupewa kudzimbidwa.

Ngakhale kuchepa kwa madzi m'thupi pang'ono kumatha kukupangitsani kutopa ndikukuwonongerani.

Magwero athanzi

Simuyenera kuchita kuthira madzi kuti mukhale opanda madzi. Zipatso ndi ndiwo zamasamba zitha kukhalanso gwero lalikulu. Kudya sipinachi kapena chivwende kuti mukhale ndi hydrated.

Njira yabwino yodziwira ngati mwathiriridwa bwino ndi mtundu ndi mkodzo wanu. Ngati mkodzo wanu suwonekera pafupipafupi komanso wotumbululuka wachikaso kapena pafupifupi kuwonekera bwino, mumafunikira madzi ambiri.

Tengera kwina

Kudya zakudya zosiyanasiyana zodzaza ndi zipatso, ndiwo zamasamba, mapuloteni athanzi ndi mafuta, ndi mbewu zonse ndiyo njira yabwino kwambiri yopezera michere isanu ndi umodzi yofunikira kuphatikiza gulu lofunikira la mankhwala - mankhwala opindulitsa m'mitengo yokongola yoteteza matenda. Izi micronutrients ndi macronutrients ndizofunikira kuti thupi lanu lizigwira ntchito bwino ndikukhala athanzi.