Kodi Ndingagwiritse Ntchito Mavitamini Ochepetsa Thupi?

Zamkati

• Kuchepetsa thupi sikophweka
• Zodzinenera zazikulu, umboni wochepa
• Vitamini B12
• Vitamini D.
• Omega-3 mafuta acids
• Calcium
• Tiyi wobiriwira
• Tengera kwina

Kuchepetsa thupi sikophweka

Ngati kuonda kunali kosavuta monga kutenga chowonjezera, titha kungokhala pakama ndikuwonera Netflix pomwe chowonjezeracho chimagwira ntchito yonse.

Kunena zowona, kutsika pansi sikophweka. Dziwani zomwe akatswiri anena za mavitamini ndi kuonda.

Zodzinenera zazikulu, umboni wochepa

Mukasanthula mashelufu owonjezera ku malo ogulitsira mankhwala am'deralo, mutha kuwona kuti kuchepa thupi kumakhala phindu la zinthu zambiri. Mwachitsanzo, anthu ena amati vitamini B12, calcium, omega-3 fatty acids, ndi green tea zowonjezera zingakuthandizeni kuti muchepetse kunenepa.

Mapindu omwe akuti ndi abwino amachokera "pakukonzanso kagayidwe kake ka thupi" komanso "kusintha kosintha m'thupi lanu" mpaka "kuwonetsa maselo anu kuti awotche mafuta."

Komabe, asayansi apeza umboni wochepa wotsimikizira izi.

Vitamini B12

Kaya mumamwa mapiritsi kapena mumalandira jakisoni wokwera mtengo, musayembekezere vitamini B12 yowonjezera kuti ikuthandizeni kupukusa thupi ndi kuwotcha mafuta. Pakadali pano palibe umboni woti ulimbikitse kuchepa thupi.

Thupi lanu limafunikira vitamini B12 kuthandizira kugwira ntchito kwa mitsempha yanu ndi maselo amwazi ndikupanga DNA. Kuti mupeze mlingo wanu watsiku ndi tsiku, Office of Dietary Supplements (ODS) imalimbikitsa kuphatikiza zakudya zomwe zili ndi vitamini B12 pazakudya zanu.

Mwachitsanzo, idyani tirigu wokhalitsa wokhala ndi mipata yolimba pachakudya cham'mawa, sangweji ya tuna ya nkhomaliro nkhomaliro, ndi dzira frittata pachakudya chamadzulo. Chiwindi cha ng'ombe ndi kuphulika ndizambiri za B12.

Mungafunike B12 yochulukirapo ngati mumamwa kwambiri, muli ndi mbiri yakuchepa kwa magazi m'thupi, mumadya zamasamba okhwima, mwachitidwapo opaleshoni ya bariatric, kapena mukamwa mankhwala ena monga Metformin.

Vitamini D.

Thupi lanu limafunikira vitamini D kuti imwenso calcium ndi kuti mafupa anu akhale olimba. Koma akatswiri sakukhulupirira kuti zikuthandizani kuti muchepetse kunenepa.

Kafukufuku wa 2014 wofalitsidwa mu American Journal of Clinical Nutrition adapeza kuti amayi omwe ali ndi vuto la kunenepa kwambiri omwe amatenga kunenepa kwambiri omwe amatenga zowonjezera mavitamini D ndikupeza thanzi labwino kapena "kudzaza" michereyi adataya thupi kuposa azimayi omwe sanafike pamilingo imeneyi.

Koma kafukufuku wina amafunikira kuti ayese zotsatirazi ndikuphunzira momwe mavitamini D othandizira angakhudzire anthu ena onenepa kwambiri.

Nsomba zamafuta, monga hering'i, mackerel, ndi tuna, zimaperekanso mavitamini D. Mthupi lanu mumazipanga mukamaika khungu lanu padzuwa.

Ganizirani zakuyenda mozungulira m'dera lanu kuti mupeze dzuwa komanso kuchita masewera olimbitsa thupi. Koma kumbukirani, kutuluka dzuwa kwambiri kumatha kuyambitsa chiopsezo chanu chowotcha dzuwa ndi khansa yapakhungu. Chepetsani nthawi yanu padzuwa, ndipo onetsetsani kuti mwadzola mafuta oteteza dzuwa musanatuluke panja.

Omega-3 mafuta acids

Kafukufuku wina akuwonetsa kuti omega-3 fatty acids amathandizira kuwonda - koma ndizosachedwa kwambiri kuti mupeze yankho.

Ngakhale zili choncho, omega-3 fatty acids amathandizira kwambiri pazakudya zanu. Malinga ndi American Heart Association, amatha kuteteza mtima ndi mitsempha yanu kuti isawonongeke komanso matenda. Salmon, mackerel, hering'i, nsomba zam'madzi, sardines, ndi tuna ndizochokera ku michereyi.

Ganizirani kudya nsomba izi kangapo pa sabata ngati gawo la chakudya chanu chopatsa thanzi. Yesani kuphika, kuphika, kapena kuphika, m'malo mongowazinga.

Calcium

Kodi calcium zowonjezera zowonjezera zingakuthandizeni kuti muchepetse kunenepa? Umboni wambiri umatsimikizira kuti ayi. Ena amalimbikitsa kuti calcium imathandizira kuwonongeka kwamafuta m'maselo anu. Ena amati zingasokoneze thupi lanu kutengera mafuta kuchokera pachakudya chomwe mumadya.

Koma malinga ndi ODS, mayesero ambiri azachipatala sanapeze kulumikizana pakati pa kumwa kwa calcium ndi kuchepa thupi.

Thupi lanu limafunikira calcium kuti muthandizire thanzi la mafupa anu, minofu, misempha, ndi mitsempha yamagazi.

Kuti mukwaniritse zomwe tsiku lililonse limalimbikitsa ODS, idyani zakudya zokhala ndi calcium monga mafuta ochepa mkaka, masamba obiriwira, ndi tofu. Zakudya izi ndizochepa mafuta koma zili ndi michere yambiri, zomwe zimawapangitsa kukhala owonjezera kuwonjezera pa njira yochepetsera thupi.

Tiyi wobiriwira

Zomwe zingakhale zokopa kupukuta ndi buku labwino ndi chikho cha tiyi wobiriwira - kapena tiyi wobiriwira zowonjezera - kuyenda mwachangu kapena kukwera njinga kumachita zambiri kusungunula mafuta pakati panu.

Tiyi wobiriwira amakhala ndi ma antioxidants omwe angateteze mtima wanu. Koma malinga ndi zomwe zidasindikizidwa mu Cochrane Database of Systematic Reviews, kuthekera kolemetsa kwa zowonjezera zakumwa zobiriwira kumawoneka kochepa komanso kosafunikira kwenikweni.

Tengera kwina

Kutulutsa ndalama zamavitamini kapena zowonjezera zina zomwe zimati zimathandizira kuchepetsa thupi nthawi zambiri zimachepetsa kukula kwa chikwama chanu osati m'chiuno mwanu.

M'malo mogula zinthuzi, lingalirani zodzipangira ndalama zolimbitsa thupi, nsapato zatsopano, kapena zida zakulima. Kulima dimba ndi masewera olimbitsa thupi. Mutha kuwotcha zopatsa mphamvu mukamabzala, kupalira, ndikuthirira gawo lodzaza ndi nyama zamatenda zokhala ndi michere yambiri.

Nthawi yachakudya ikafika, perekani mphatso zanu zapakhomo limodzi ndi mapuloteni owonda komanso mbewu zonse. Kuchita masewera olimbitsa thupi komanso kudya zakudya zomwe zili ndi ma calories ochepa koma michere yambiri ndi njira zabwino zokwaniritsira zolinga zanu zakuchepa.