Kutupa kumatchulidwa kuti ndi chifukwa chomwe chimayambitsa matenda ambiri, choncho ndikutani kwenikweni ndipo tingatani kuti tikhalebe ndi thanzi labwino? Nanga zakudya ziti zomwe zingatithandize kulimbana nazo?
Ine ndikutentha ndi gawo lachidziwitso cha chitetezo cha mthupi - si nthawizonse chinthu choipa. Kutentha kumasonyeza thupi kuti pali chovulala kapena malo omwe amafunikira chisamaliro ndi chitetezo. Nthawi zina, ngakhale kutentha kumatha kudzisimbitsa ngati tilibe mlingo woyenera wa zakudya.
Kusintha kwa zakudya kuphatikizapo zakudya zowonjezera zotupa zikhoza kukhala njira yachibadwa yosamalira zizindikiro zina za kutupa kosatha.
Ndi zakudya zina ziti zomwe zimakhala zotsutsana ndi zotupa?
Zipatso. Cranberries, strawberries, raspberries, wakuda ndi blueberries ali olemera mu antioxidants, monga momwe amasonyezera ndi mdima wofiira ndi wofiira. Mtundu wawo umachokera ku anthocyanins kapena kubzala nkhumba zomwe zasonyeza kuti zingathe kuteteza khansa, shuga, matenda a ubongo, ndi kutupa kwa nyamakazi ndi gout mu maphunziro a labu.
Zakudya zamatcheri, zotchera zamatche, makamaka zimatchedwa zakudya zotsutsana ndi zotupa. The flavonoid ndi carotenoid phytonutrients mu yamatcheri ali amphamvu odana ndi yotupa katundu. Kafukufuku wopangidwa ku UC Davis adapeza kuti nthawi zonse kudya kwa yamatcheri kunapangitsa kuchepa kwa zizindikiro za kutupa m'magazi. Kuwunika kumaphatikizapo kuchepetsa 25 peresenti ya mapuloteni a C-reactive, chizindikiro cha kutupa komwe kumakhudzana ndi chiopsezo chowonjezeka cha matenda a mtima ndi kupweteka.
Ofufuza a ku Yunivesite ya Oregon Health ndi Science adapeza kuti yamatcheri a tart angapindule nawo omwe ali ndi kutupa kwa mafupa a m'mimba, omwe amathandiza kupweteka kwambiri.
Nsomba zamatsamba, nkhungu ndi chia ndi zitsamba - onse omega-3 zakudya zabwino - ndi amphamvu amphamvu yotupa. Omega-3 fatty acids kuchepa kutentha ndipo ingakhoze ngakhale kulepheretsa kutupa njira.
Malinga ndi Dr. Weil, omega-3 amatsindikanso 40 mpaka 55 peresenti ya kutulutsidwa kwa cytokines, makompyuta a chitetezo cha mthupi omwe amadziwika kuti amawononga ziwalo ndi chifukwa cha kutupa. Zopindulitsa zina za fulakesi zimaphatikizapo zitsulo ndi tizilombo toyambitsa matenda monga lignans. Kudyetsa wolemera mu zomera za lignans zakhala zikugwirizana ndi kuchepetsa kuopsa kwa matenda a mtima.
Gwiritsani ntchito zonunkhira mwapadera! Cayenne, ginger, ndi turmeric ndi amphamvu. Tsabola ya Cayenne ili ndi mphamvu zotsutsa ndi zotupa, ndipo imateteza maselo athu mu mtima. Cayenne imanenedwa kuti ndi yopindulitsa kuthetsa matenda a nyamakazi ndi ululu wammbuyo. Ginger amadziwikanso kuti amachepetsa ululu. Gingerols ndi antioxidants ndipo asonyezedwa kuti achepetse kukhumudwa ndi kutupa komwe kumakhudzana ndi nyamakazi. Chomaliza, chimanga cha banja la ginger, chimakhala ndi mphamvu yothamanga kwambiri, ndipo chingakhale ndi zotsatira zabwino pamtundu womwe umayambitsa kutupa ndi ululu.
Zina zopindulitsa zotsutsana ndi zotupa zakudya pa mndandanda wanu wogula? Tiyi wobiriwira, ndi zobiriwira zamdima, makangaza ndi inde, chokoleti chamdima (gwiritsani shuga!). Kusankha zakudya zamitundu yosiyanasiyana ndi njira yeniyeni yopezera antioxidants yanu ndi kuwayankha bwino.