Zakudya 20 Zapamwamba Zotsutsa Kukalamba Zomwe Muyenera Kudya
Zakudya zoletsa kukalamba ndizomwe zimateteza thupi ku zotsatira za ukalamba. Zitha kuthandiza kuti khungu ndi ziwalo zikhale zathanzi, kuwonjezera mphamvu, komanso kuchepetsa kutupa. Kudya zakudya zopatsa thanzi zodzaza ndi zakudya zopatsa thanzi ndiyo njira yabwino kwambiri yowonetsetsera kuti thupi lanu limalandira zakudya zonse zomwe zimafunikira kuti mukhale wathanzi mukamakalamba.
Zotsatirazi ndi mndandanda wa zakudya zabwino zoletsa kukalamba zomwe zilipo:
- Nsomba zamafuta - Salmon, mackerel ndi sardines ndi magwero abwino a omega-3 fatty acids, omwe ndi ofunikira pa thanzi la maselo.
- Zipatso - Zipatso za Blueberries zili ndi ma antioxidants omwe amateteza ku kuwonongeka kwa maselo, pomwe sitiroberi amakhala ndi vitamini C kuti khungu liwoneke laling'ono komanso lathanzi.
- Mtedza - Ma almond ndi walnuts ali odzaza ndi Vitamini E, antioxidant yomwe imateteza maselo ku zowonongeka zomwe zimayambitsidwa ndi ma free radicals.
- Mbewu zonse - Mpunga wa Brown, oats, quinoa ndi balere zonse zili ndi fiber ndi mavitamini a B omwe amachititsa kuti shuga wa magazi asamayende bwino, komanso amapereka mphamvu kuti maselo akhale olimba.
- Chokoleti Wakuda - Wolemera mu antioxidants ndi flavanols, chokoleti chakuda chingathandize kusintha magazi m'thupi lomwe limapangitsa kuti maselo azigwira ntchito bwino.
- Mapeyala - Ali ndi mafuta ambiri opangidwa ndi monounsaturated, mapeyala amathandiza kuti khungu likhale lofewa popereka mavitamini ndi mchere wofunikira monga Vitamin E ndi zinc.
- Tiyi wobiriwira - Wokhala ndi makatekini omwe amakhala ngati ma antioxidants achilengedwe, tiyi wobiriwira amathandiza kuteteza maselo ku kuwonongeka komwe kumachitika chifukwa cha chilengedwe monga kuipitsidwa kapena kuwala kwa dzuwa.
- Zobiriwira zamasamba - Sipinachi, kale ndi Swiss chard zili ndi lutein yambiri yomwe imateteza maso kuti asawonongeke chifukwa cha ukalamba. Amaperekanso chitsulo kukhala mafupa olimba ndi minofu komanso folate yosamalira thanzi la ma cell.
- Garlic - Zitsamba zamphamvuzi zimakhala ndi mankhwala otchedwa organosulfur mankhwala omwe angathandize kuchepetsa kutupa m'thupi komwe kumakhudzana ndi matenda okalamba monga nyamakazi kapena matenda a mtima.
- Beets - Olemera mu nitrate omwe amapangitsa kuti magazi aziyenda bwino mthupi lonse, beets amakhalanso ndi ma betalain omwe apezeka kuti ali ndi anti-yotupa.
- Tomato - Muli lycopene, tomato amathandiza kuteteza maselo kuti asawonongeke. Ndiwonso gwero lalikulu la vitamini C , zomwe zimathandiza kuti khungu likhale lopangidwa ndi collagen kwa achinyamata.
- Mafuta a azitona - Odzaza ndi mafuta a monounsaturated, mafuta a azitona angathandize kuchepetsa kutupa komwe kumayenderana ndi ukalamba. Ilinso ndi ma polyphenols, ma antioxidants amphamvu omwe amalimbana ndi ma free radicals omwe amayambitsa kuwonongeka kwa ma cell.
- Mazira - Odzaza ndi mapuloteni, mazira amalimbitsa minofu kwa nthawi yayitali. Komanso ali olemera mu biotin , vitamini B pawiri wofunika kwa thanzi tsitsi , khungu , misomali , maso , kagayidwe kagayidwe kachakudya ndi zina zambiri!
- Zipatso za citrus - Zodzazidwa ndi vitamini C, zipatso za citrus monga malalanje kapena mandimu zimatha kuthandizira kupanga kolajeni pakhungu lolemera! Komanso ali olemera mu flavonoids nawonso - ma antioxidants amphamvu omwe amalimbana ndi ma free radicals owononga.
- Nyemba - Zodzaza ndi mapuloteni, mchere monga iron & zinki, komanso fiber yambiri - nyemba ndizopatsa thanzi! Amakhalanso ndi GI yotsika kotero kuti sangawonjezere shuga wamagazi anu monga momwe ma carbohydrate ena amachitira!
- Broccoli - Wodzaza ndi sulforaphane - mankhwala ophera antioxidant omwe amadziwika kuti amachepetsa kutupa & kupsinjika kwa okosijeni - broccoli ndizowonjezera kwambiri pazakudya zilizonse! Kuphatikiza apo, ili ndi lutein & zeaxanthin - michere iwiri yofunikira pa thanzi la maso ndi kuteteza maso!
- Mbewu - Zokhala ndi omega 3 fatty acids & maminerals ena ofunikira & mavitamini monga magnesium & zinc - njere ndizopatsa thanzi! Flaxseeds zitha kuthandiza makamaka kuchepetsa kutupa komwe kumayenderana ndi ukalamba pomwe kumaperekanso CHIKWANGWANI!
- Mbatata - Wodzazidwa ndi beta carotene - mankhwala ophera antioxidant omwe amaganiziridwa kuti achepetse makwinya & zizindikiro za ukalamba pakhungu - mbatata ikhoza kudyedwa yowiritsa kapena kupukuta mu mbale zokoma!
- Bowa - Muli selenium - lingaliro la antioxidant kuti liwonjezere chitetezo chokwanira - bowa amatha kuwonjezera matani a kukoma & zakudya muzakudya zilizonse popanda kuwonjezera ma calories ochuluka mwina!
- Yogurt - Yokhala ndi ma probiotics omwe amadziwika kuti amalinganiza mabakiteriya am'matumbo ndikuwongolera kagayidwe kachakudya - yogati ndi gwero labwino kwambiri la mapuloteni kuphatikiza calcium ya mafupa olimba!
Ndikukhulupirira kuti mndandandawu ukukuthandizani kuphunzira za zakudya zoletsa kukalamba! Khalani omasuka kufikira ngati muli ndi mafunso ena okhudzana ndi zakudya kapena kadyedwe!
