Zakudya zowonjezera 6 za kusamba

Zamkati

• 1. Vitamini E
• 2. Calcium
• 3. Vitamini D
• 4. Polyphenols
• 5. Phytoestrogens
• 6. Omega 3

Mavitamini ena, michere ndi mankhwala azitsamba, monga calcium, omega 3 ndi mavitamini D ndi E, zitha kuthandiza kupewa matenda omwe chiopsezo chawo chimawonjezeka pakutha msinkhu, monga kufooka kwa mafupa ndi matenda ashuga, mwachitsanzo, komanso kuchepetsa zizindikilo za gawo lino, monga kunyezimira kotentha, kuuma kwa nyini komanso kudzikundikira kwamafuta m'mimba.

Zinthu izi zitha kupezeka kudzera pachakudya kapena zowonjezera, zomwe zimayenera kuchitika pokhapokha dokotala atavomereza. Mavitamini ndi michere yomwe imawoneka yofunikira kwambiri pochepetsa kuchepa kwa msambo ndi:

1. Vitamini E

Vitamini E, chifukwa cha antioxidant komanso anti-yotupa, imathandizira kuchepetsa kupsinjika m'thupi, kunenepa komanso kumathandizira kupewa kukhumudwa. Kuphatikiza apo, imathandizira thanzi komanso mawonekedwe a khungu ndikuthandizira kupewa kukalamba msanga.

Onani zakudya zomwe zili ndi vitamini E.

2. Calcium

Calcium imathandiza kuchepetsa chiopsezo cha kufooka kwa mafupa, makamaka kwa amayi omwe sanasankhe kapena sangalandire mankhwala othandizira mahomoni.

Zowonjezera za calcium ziyenera kutengedwa ndi chakudya, chifukwa kupezeka kwa mavitamini ndi michere ina kumathandizira kukulitsa kuyamwa kwawo. Dziwani nthawi yomwe azimayi otha msinkhu amafunika kumwa calcium.

3. Vitamini D

Vitamini D imathandizira kuyamwa calcium, kuonetsetsa kuti thanzi la mafupa likuyenda bwino, kupewa kufooka kwa mafupa komanso kupewa kupezeka kwa mafupa. Onani nthawi yomwe mungatengere mavitamini D owonjezera komanso kuchuluka kwake.

Kuphatikiza pa vitamini D, magnesium ndi mchere womwe umathandizanso kuyamwa kwa calcium.

4. Polyphenols

Polyphenols ndi antioxidant komanso anti-yotupa zinthu, zomwe zimathandiza kupewa kukula kwa matenda amtima ndi matenda ashuga komanso kupewa kukalamba msanga, chifukwa chake kufunikira kwakuphatikizidwa pazakudya ndi zowonjezerapo panthawiyi ya moyo.

5. Phytoestrogens

Ma Phytoestrogens awonetsedwa, m'maphunziro angapo, kuti athetse zizindikilo zambiri zakutha kwa kusamba, popeza zinthuzi zimatha kutengera zotsatira za ma estrogen m'mthupi la mkazi.

Ma phytoestrogens awa amatha kupezeka muzakudya monga soya ndi zinthu za soya, tofu, flaxseed, nthangala za zitsamba ndi nyemba, kapena zowonjezera zomwe zili ndi ma isoflavones a soya.

6. Omega 3

Omega 3, kuphatikiza pakuthandizira kupewa matenda amtima, imathandizanso kupewa khansa ya m'mawere ndi kukhumudwa, zomwe zimawonjezera nthawi yakusamba.

Chakudya chokhala ndi zakudya zokhala ndi mavitamini, michere ndi mankhwala azitsamba ndi njira yabwino kwambiri yopezera thanzi pakutha msambo. Zowonjezera ndi zinthu izi zitha kuperekanso thandizo, komabe, ndikofunikira kukaonana ndi mayi wazamankhwala musanapange chisankhochi, kuti mupereke mavitamini ndi michere yoyenera munthawi iliyonse, komanso kuchuluka kofunikira.

Onani momwe mungamverere bwino pakutha msinkhu ndi zokometsera zanu zachilengedwe muvidiyo yotsatirayi: