Zakudya Zakudya Zam'madzi 16 Zoyenera Mutu

Zamkati

• 1. Mdima Wobiriwira Wobiriwira
• 2. Zipatso
• 3. Tiyi Wobiriwira
• 4. Mazira
• 5. nyemba
• 6. Mtedza ndi Mbewu
• 7. Kefir (Ndi Yogurt)
• 8. Garlic
• 9. Mafuta a Azitona
• 10. Ginger
• 11. Mphepo yamkuntho (Curcumin)
• 12. Salimoni
• 13. Kutulutsidwa
• 14. Mbatata Yokoma
• 15. Bowa
• 16. Zomera Zam'madzi
• Mfundo Yofunika Kwambiri

Kulankhula zaumoyo, palibe chinthu chonga chakudya chapamwamba kwambiri.

Mawuwa adapangidwa kuti azigulitsa kuti akope zakudya komanso kugulitsa zinthu.

Makampani azakudya amapereka zakudya zabwino kwambiri pazakudya zokhala ndi michere yambiri kuti athe kusintha thanzi lawo.

Ngakhale zakudya zambiri zitha kunenedwa kuti ndizabwino kwambiri, ndikofunikira kumvetsetsa kuti palibe chakudya chimodzi chomwe chimakhala ndi fungulo la thanzi labwino kapena kupewa matenda.

Koma popeza kuti mawu oti "zakudya zabwino kwambiri" samawoneka kuti akupita kulikonse posachedwa, kungakhale koyenera kuyang'anitsitsa njira zina zabwino.

Nazi zakudya 16 zomwe zingakhale zoyenera kulandira mutu wapamwamba wa chakudya.

1. Mdima Wobiriwira Wobiriwira

Masamba obiriwira obiriwira (DGLVs) ndi gwero labwino kwambiri la michere kuphatikizapo folate, zinc, calcium, iron, magnesium, vitamini C ndi fiber.

Chimodzi mwazomwe zimapangitsa ma DGLV kukhala apamwamba kwambiri ndi kuthekera kwawo pochepetsa chiopsezo chanu cha matenda osachiritsika kuphatikiza matenda amtima ndi mtundu wa 2 shuga (,).

Amakhalanso ndi mankhwala ambiri otchedwa carotenoids, omwe angateteze ku mitundu ina ya khansa ().

Ma DGLV ena odziwika bwino ndi awa:

• Kale
• Swiss chard
• Maluwa a Collard
• Amadyera Turnip
• Sipinachi

Ma DGLV ena amakhala ndi kulawa kowawa ndipo si aliyense amene amasangalala nawo momveka bwino. Mutha kupanga zaluso powaphatikizira mu supu zomwe mumazikonda, masaladi, ma smoothies, ma fries ndi ma curry.

Masamba obiriwira obiriwira amadzaza ndi michere ndi michere yomwe ingathandize popewetsa matenda ena.

2. Zipatso

Zipatso ndi mphamvu zopatsa thanzi za mavitamini, michere, fiber ndi ma antioxidants.

Mphamvu yamphamvu ya antioxidant ya zipatso imalumikizidwa ndi kuchepa kwa matenda amtima, khansa ndi zina zotupa (,).

Zipatso zitha kuthandizanso pochiza zovuta zingapo zakugaya chakudya komanso zokhudzana ndi chitetezo chamthupi zikagwiritsidwa ntchito limodzi ndi mankhwala achikhalidwe ().

Ena mwa zipatso zofala kwambiri ndi monga:

• Rasipiberi
• Froberi
• Mabulosi abuluu
• Mabulosi akuda
• Cranberries

Kaya mumakondwera nawo monga gawo la chakudya chanu cham'mawa, monga mchere, saladi kapena smoothie, zabwino za zipatso ndizosavuta monga momwe amagwirira ntchito.

Zipatso zimadzaza ndi michere komanso ma antioxidants omwe angapewe matenda ena ndikutulutsa chimbudzi.

3. Tiyi Wobiriwira

Poyamba kuchokera ku China, tiyi wobiriwira ndi chakumwa chopepuka cha khofi chokhala ndi mankhwala osiyanasiyana.

Tiyi wobiriwira amakhala ndi ma antioxidants komanso mankhwala a polyphenolic omwe ali ndi mphamvu zotsutsana ndi zotupa. Mmodzi mwa ma antioxidants omwe amapezeka kwambiri mu tiyi wobiriwira ndi catechin epigallocatechin gallate, kapena EGCG.

EGCG ndiyomwe imapatsa tiyi wobiriwira kuthekera kodzitchinjiriza kumatenda akulu kuphatikiza matenda amtima, shuga ndi khansa (,).

Kafukufuku akuwonetsanso kuti kuphatikiza kwa katekini ndi tiyi kapena khofi mu tiyi wobiriwira kumatha kuyipangitsa kukhala chida chothandiza kuwonda mwa anthu ena ().

Tiyi wobiriwira ndi antioxidant wolemera ndi maubwino ambiri azaumoyo kuphatikiza kupewa khansa.

4. Mazira

Mazira m'mbiri yakale anali nkhani yotsutsana pankhani yazakudya chifukwa cha kuchuluka kwa mafuta m'thupi, koma amakhalabe zakudya zabwino kwambiri.

Mazira athunthu ali ndi michere yambiri kuphatikiza mavitamini B, choline, selenium, vitamini A, iron ndi phosphorous.

Amadzazidwanso ndi mapuloteni apamwamba.

Mazira amakhala ndi ma antioxidants awiri, zeaxanthin ndi lutein, omwe amadziwika kuti amateteza masomphenya ndi thanzi la maso (,).

Ngakhale pali mantha ozungulira kumwa dzira komanso cholesterol yambiri, kafukufuku akuwonetsa kuti palibe kuwonjezeka kwamatenda amtima kapena matenda ashuga pakudya mazira mpaka 6-12 pa sabata ().

M'malo mwake, kudya mazira kumatha kuwonjezera "cholesterol" chabwino cha HDL mwa anthu ena, zomwe zingapangitse kuti muchepetse matenda a mtima. Kafufuzidwe kafukufuku amafunika kuti tipeze yankho lomveka ().

Mazira ali ndi mapuloteni apamwamba kwambiri komanso ma antioxidants apadera. Kafukufuku akuwonetsa kuti kudya mazira pafupipafupi sikukuwonjezera chiopsezo cha matenda amtima kapena matenda ashuga.

5. nyemba

Nyemba, kapena nyemba, ndi gulu la zakudya zazomera zopangidwa ndi nyemba (kuphatikiza soya), mphodza, nandolo, mtedza ndi nyemba.

Amalandira chizindikiro cha zakudya zabwino kwambiri chifukwa amadzaza ndi michere ndipo amatenga nawo mbali popewa ndikuwongolera matenda osiyanasiyana.

Nyemba ndi gwero lolemera la mavitamini B, mchere wochuluka, mapuloteni ndi fiber.

Kafukufuku akuwonetsa kuti amapereka maubwino ambiri azaumoyo kuphatikiza mtundu woyenera wa matenda ashuga amtundu wa 2, komanso kuchepetsedwa kwa magazi ndi cholesterol ().

Kudya nyemba ndi nyemba nthawi zonse kumathandizanso kuti thupi lizisamalira bwino, chifukwa chokhoza kukonza kukhutira ().

Nyemba zimakhala ndi mavitamini ambiri, mapuloteni ndi fiber. Amatha kupewa matenda ena akulu ndikuthandizira kuchepa thupi.

6. Mtedza ndi Mbewu

Mtedza ndi mbewu zili ndi michere yambiri, zomanga thupi zamasamba ndi mafuta athanzi lamtima.

Amanyamulanso mankhwala osiyanasiyana okhala ndi zotsutsana ndi zotupa komanso antioxidant, zomwe zitha kuteteza ku kupsinjika kwa oxidative ().

Kafukufuku akuwonetsa kuti kudya mtedza ndi mbewu zitha kuteteza ku matenda amtima ().

Mtedza wamba ndi mbewu ndi monga:

• Maamondi, ma pecans, ma pistachios, walnuts, ma cashews, mtedza waku Brazil, mtedza wa macadamia.
• Mtedza - mwamtundu wa nyemba, koma nthawi zambiri umatengedwa ngati mtedza.
• Mbeu za mpendadzuwa, nthanga za dzungu, mbewu za chia, mbewu za fulakesi, nyemba za hemp.

Chosangalatsa ndichakuti, ngakhale mtedza ndi njere zimakhala zowola pang'ono, mitundu ina ya mtedza imalumikizidwa ndi kuchepa thupi mukaphatikizidwa ndi chakudya chamagulu (,,).

Mtedza ndi mbewu zodzaza ndi fiber komanso mafuta athanzi mtima. Amatha kuchepetsa chiopsezo cha matenda amtima ndikuthandizira kuwonda.

7. Kefir (Ndi Yogurt)

Kefir ndi chakumwa chotupitsa chomwe chimapangidwa kuchokera ku mkaka chomwe chimakhala ndi zomanga thupi, calcium, mavitamini B, potaziyamu ndi maantibiotiki.

Kefir ndi ofanana ndi yogurt koma amakhala osasinthasintha komanso amakhala ndi ma probiotic ambiri kuposa yogurt.

Zakudya zopatsa mphamvu, zopatsa mphamvu monga kefir zili ndi maubwino angapo okhudzana ndi thanzi, kuphatikiza kuchepa kwa mafuta m'thupi, kutsika kwa magazi, kupukusa zakudya bwino komanso zotsutsana ndi zotupa (,,).

Ngakhale kefir nthawi zambiri imapangidwa kuchokera ku mkaka wa ng'ombe, imalekerera bwino anthu omwe ali ndi tsankho la lactose chifukwa chakuthira kwa lactose ndi mabakiteriya.

Komabe, amapangidwanso kuchokera ku zakumwa zosakhala za mkaka monga mkaka wa kokonati, mkaka wa mpunga ndi madzi a coconut.

Mutha kugula kefir kapena kudzipanga nokha. Ngati mukusankha malonda omwe akukonzekera malonda, kumbukirani shuga wowonjezera.

Kefir ndi chakumwa chowotcha cha mkaka chokhala ndi maubwino angapo azaumoyo okhudzana ndi maantibayotiki ake. Ngakhale kuti amapangidwa kuchokera ku mkaka wa ng'ombe, kefir imapezekanso m'malo osakhala a mkaka.

8. Garlic

Garlic ndi chakudya chomera chomwe chimagwirizana kwambiri ndi anyezi, maekisi ndi shallots. Ndi gwero labwino la manganese, vitamini C, vitamini B6, selenium ndi fiber.

Garlic ndi chinthu chodziwika bwino chophikira chifukwa cha kukoma kwake, koma yakhala ikugwiritsidwanso ntchito ngati mankhwala kwazaka zambiri.

Kafukufuku akuwonetsa kuti adyo atha kukhala othandiza kuchepetsa cholesterol komanso kuthamanga kwa magazi, komanso kuthandizira chitetezo chamthupi ().

Kuphatikiza apo, mankhwala okhala ndi sulufule mu adyo amatha kutengapo gawo popewa mitundu ina ya khansa ().

Garlic ndi chakudya chopatsa thanzi chomwe chimagwiritsidwa ntchito ngati mankhwala kwazaka zambiri. Itha kukhala yothandiza kuthandizira chitetezo chamthupi ndikuchepetsa chiopsezo cha matenda amtima ndi khansa zina.

9. Mafuta a Azitona

Mafuta a azitona ndi mafuta achilengedwe omwe amapangidwa kuchokera kuzipatso za mitengo ya maolivi komanso imodzi mwazomwe zimadya ku Mediterranean.

Ndizofunika kwambiri kuti thanzi ndilopamwamba kwambiri la monounsaturated fatty acids (MUFAs) ndi mankhwala a polyphenolic.

Kuwonjezera mafuta azakudya pazakudya zanu kumatha kuchepetsa kutupa komanso chiwopsezo cha matenda ena monga matenda amtima ndi matenda ashuga (,, 28).

Mulinso ma antioxidants monga mavitamini E ndi K, omwe amatha kuteteza kuwonongeka kwa ma cell kuchokera ku nkhawa ya okosijeni.

Mafuta a azitona ndi amodzi mwa mafuta omwe amadya ku Mediterranean. Zitha kukhala zothandiza pochepetsa matenda amtima, matenda ashuga komanso zina zotupa.

10. Ginger

Ginger amachokera muzu wa maluwa ku China. Amagwiritsidwa ntchito ngati chowonjezera chophikira chophikira komanso zotsatira zake zingapo zamankhwala.

Muzu wa ginger umakhala ndi ma antioxidants, monga gingerol, omwe atha kukhala ndiudindo pazabwino zambiri zokhudzana ndi chakudya ichi.

Ginger akhoza kukhala othandiza kuthana ndi mseru komanso kuchepetsa kupweteka kwakanthawi koopsa komanso kosachedwa kutupa (,,).

Zikhozanso kuchepetsa chiopsezo cha matenda osatha monga matenda amtima, dementia ndi khansa zina (,,).

Ginger amapezeka mwatsopano, ngati mafuta kapena msuzi komanso mawonekedwe owuma / ufa. Ndikosavuta kuyika mu supu, zotsekemera, msuzi ndi tiyi.

Ginger amagwiritsidwa ntchito ngati kununkhira komanso zomwe zingachitike chifukwa cha mankhwala. Itha kukhala yothandiza pochiza nseru, kupweteka komanso kupewa matenda ena akulu.

11. Mphepo yamkuntho (Curcumin)

Turmeric ndi zonunkhira zowala zachikaso zomwe zimagwirizana kwambiri ndi ginger. Amachokera ku India, amagwiritsidwa ntchito kuphika komanso phindu lake ngati mankhwala.

Curcumin ndiye gawo logwira ntchito mu turmeric. Ili ndi zotsatira zowononga antioxidant komanso zotsutsana ndi zotupa ndipo ndizomwe akatswiri amafufuza mozungulira turmeric.

Kafukufuku akuwonetsa kuti curcumin itha kukhala yothandiza pochiza ndikupewa matenda osachiritsika monga khansa, matenda amtima ndi matenda ashuga (,).

Itha kuthandizanso kuchiritsa kwa zilonda ndikuchepetsa kupweteka (,).

Chovuta chimodzi chogwiritsa ntchito curcumin ngati mankhwala ndikuti sichingatengeke mosavuta ndi thupi lanu, koma kuyamwa kwake kumatha kupitilizidwa ndikulumikiza ndi mafuta kapena zonunkhira zina monga tsabola wakuda.

Gulu logwira ntchito mu turmeric, curcumin, limalumikizidwa ndi zovuta zingapo zamankhwala. Curcumin siyimayamwa mosavuta ndipo iyenera kuphatikizidwa ndi zinthu zomwe zimapangitsa kuti mayamwidwe ake, monga tsabola wakuda.

12. Salimoni

Salmon ndi nsomba yopatsa thanzi yodzaza ndi mafuta athanzi, mapuloteni, mavitamini B, potaziyamu ndi selenium.

Ndi imodzi mwazinthu zabwino kwambiri za omega-3 fatty acids, omwe amadziwika ndi zabwino zosiyanasiyana zathanzi, monga kuchepetsa kutupa ().

Kuphatikiza nsomba mu zakudya zanu kumathandizanso kuti muchepetse matenda amtima komanso matenda ashuga ndikuthandizani kuti mukhale ndi thanzi labwino ().

Chovuta chomwe chingakhalepo pakudya nsomba ndi mitundu ina ya nsomba ndizoyipitsidwa ndi zitsulo zolemera komanso zoipitsa zina zachilengedwe.

Mutha kupewa zovuta zomwe zingachitike pochepetsa kuchepa kwa nsomba kuti mupereke magawo awiri kapena atatu pa sabata (41).

Salmon ndi gwero labwino la michere yambiri, makamaka omega-3 fatty acids. Chepetsani kumwa nsomba kuti mupewe mavuto omwe angabwere chifukwa cha nsomba ndi nsomba.

13. Kutulutsidwa

Avocado ndi chipatso chopatsa thanzi kwambiri, ngakhale nthawi zambiri chimakhala ngati masamba mu zophikira.

Ndizolemera zambiri, kuphatikizapo fiber, mavitamini, michere ndi mafuta athanzi ().

Mofanana ndi mafuta a maolivi, avocado amakhala ndi mafuta amtundu wa monounsaturated (MUFAs). Oleic acid ndiye MUFA wodziwika kwambiri mu avocado, womwe umalumikizidwa ndikuchepetsa kutupa mthupi ().

Kudya avocado kumachepetsa chiopsezo cha matenda amtima, matenda ashuga, matenda amadzimadzi ndi mitundu ina ya khansa (,,).

Mapepala ndi zipatso zokhala ndi michere yambiri, zomwe zimathandizira kuchepetsa kutupa ndi matenda opatsirana.

14. Mbatata Yokoma

Mbatata ndi muzu womwe umadzaza ndi michere yambiri, kuphatikiza potaziyamu, ma fiber ndi mavitamini A ndi C.

Amakhalanso gwero labwino la carotenoids, mtundu wa antioxidant womwe ungachepetse chiopsezo cha mitundu ina ya khansa ().

Ngakhale amakhala okoma, mbatata sizowonjezera shuga wamagazi momwe mungayembekezere. Chosangalatsa ndichakuti, atha kusintha kuwongolera kwa magazi mwa iwo omwe ali ndi matenda amtundu wa 2 ().

Mbatata ndi chakudya chopatsa thanzi chodzaza ma carotenoids, omwe ali ndi mphamvu ya antioxidant. Zitha kukhalanso zopindulitsa pakuwongolera shuga wamagazi.

15. Bowa

Mitundu ina yodziwika kwambiri ya bowa wodyedwa ndi bowa, portobello, shiitake, crimini ndi bowa wa oyisitara.

Ngakhale michere yamtunduwu imasiyanasiyana kutengera mtundu, bowa amakhala ndi vitamini A, potaziyamu, fiber, ndi ma antioxidants angapo omwe sapezeka mu zakudya zina zambiri ().

Chosangalatsa ndichakuti, kudya bowa wambiri kumalumikizidwa ndikudya masamba ambiri, zomwe zimapangitsa kuti munthu akhale ndi thanzi labwino ().

Chifukwa chokhala ndi antioxidant, bowa amathandizanso kuchepetsa kutupa komanso kupewa mitundu ina ya khansa (,,).

Mbali ina yabwino kwambiri ya bowa ndikuti zinyalala zaulimi zimagwiritsidwa ntchito kukulitsa. Izi zimapangitsa bowa kukhala gawo losatha la dongosolo labwino la chakudya ().

Bowa limakhala lodzaza ndi michere ndipo limatha kuchepetsa chiopsezo cha matenda ena. Kuphatikiza apo, bowa ndi chisankho chokhazikika.

16. Zomera Zam'madzi

Mphepete mwa nyanja ndi mawu omwe amagwiritsidwa ntchito pofotokoza zamasamba ena am'nyanja omwe ali ndi michere yambiri. Amagwiritsidwa ntchito kwambiri ku zakudya zaku Asia koma akutchuka kumadera ena adziko lapansi chifukwa chazakudya zake.

Seaweed imanyamula michere yambiri, kuphatikiza vitamini K, folate, ayodini ndi fiber.

Zomera zam'nyanja izi ndizomwe zimapanga mankhwala osakanikirana - omwe samapezeka m'minda yamasamba - yomwe imatha kukhala ndi zotsatira za antioxidant.

Ena mwa mankhwalawa amathanso kuchepetsa chiopsezo cha khansa, matenda amtima, kunenepa kwambiri komanso matenda ashuga ().

Seaweed ndi gulu la ndiwo zamasamba zam'madzi zopatsa thanzi zomwe zitha kuthandiza kuteteza matenda ena.

Mfundo Yofunika Kwambiri

Kukhala ndi thanzi labwino kudzera pachakudya ndi zakudya zopitilira muyeso kumangoyang'ana njira imodzi kapena ziwiri zaposachedwa kwambiri za chakudya.

M'malo mwake, thanzi labwino limathandizidwa ndikudya zakudya zosiyanasiyana tsiku lililonse.

Kuphatikiza zakudya zina, kapena zonse, zomwe zili mndandandandawu ngati gawo la chakudya chamagulu zimatha kupindulitsa thanzi lanu ndipo zitha kupewetsa matenda ena.