Mbewu Yapamwamba ndi Zosakaniza za Smoothie Zopewera Nkhalango ndi Flu

Kodi chitetezo cha mthupi ndi chiyani?

Chitetezo chathu cha mthupi ndilo mzere woyamba wa chitetezo ku matenda.

M'nkhani yowonetsedwa ndi Prevention Magazine , zifukwa zambiri zimayambitsa matenda athu tsiku ndi tsiku, ndipo ena angakudodometseni ngati kukhala ndi maganizo osaganizira, osagwirizana kwambiri ndi ena, ngakhale mkwiyo!

Zomwe timadya zimalimbikitsa chitetezo chathu cha mthupi. Pali mavitamini, minerals komanso phytonutrients angapo omwe amathandiza kwambiri kubwezeretsanso chitetezo champhamvu cha mthupi.

Zimene Muyenera Kuziyang'ana

Nazi zakudya zomwe tsopano zikuwoneka zogwira mtima polimbana ndi matenda ndi matenda: Vitamini A, C, E ndi K, carotenoids, lycopene, mkuwa, chitsulo ndi selenium. Chofunika kwambiri ndi ma fiber, mafuta ndi zidulo zomwe ziri mu zipatso zambiri ndi zophika.

Komanso, chitetezo chathu cha mthupi chimathandizidwa ndi mitundu! Ndichoncho. Zipatso ndi ndiwo zamasamba ndi mitundu yowala kwambiri monga masamba a masamba ndi tsabola ndi mankhwala ovuta kwambiri.

Potsiriza, pamene mutha kutenga chowonjezera, kafukufuku wochulukirapo tsopano akukayikira kuti ntchitoyi ndi yotheka komanso ngakhale chitetezo cha mitundu ya mapiritsi. Zakudya sizimayendetsedwa ndi thupi, ndipo zimakhala zopindulitsa kwambiri kuposa momwe tinaganizira.

Choyamba Tiyeni tiwone Zipatso Zanu Zabwino

1. Zipatso zabwino kwambiri ndizitsamba. Amanyamula nkhono ya vitamini C, koma amakhalanso ndi mavitamini, minerals komanso mankhwala omwe amathandiza kuti chitetezo cha mthupi chitengeke. Ndikofunika kudziwa kuti makhoti adakalibe ngati vitamini C ikhoza kumenyana ndi chimfine, kapena kuchepetsa nthawi yake. Koma ndi antioxidant amphamvu, komabe. Zipatso za cititrus, ma malalanje ndi zipatso zamphesa, mandimu, mandimu ndi zina zambiri zimakhalanso ndi mavitamini A ndi E, fiber ndi flavonoids omwe ndi ofunika kwambiri kuti chitetezo cha mthupi chitetezeke.

1. Chachiwiri, taganizirani zipatso! Mitundu yofiira ndi yakuda, blueberries ndi strawberries sizowonjezera mavitamini C okha, koma vitamini E ndi vitamini E yomwe imathandiza kwambiri kuti chitetezo cha mthupi chitengeke. Mitengo ya zipatso imadya pakati pa zakudya zonse, zipatso, masamba kapena zonunkhira monga zokhudzana ndi antioxidant. Zipatso zili ndi zowonongeka kwambiri zotsutsana ndi matenda ndipo zingateteze ku mitundu ina ya khansa.

1. Chachitatu, idyani kiwi! Chodabwitsa ichi chodzaza ndi vitamini C, koma ndi mavitamini E ndi K. Vitamini C mu zipatso za kiwi ndi olemera kuposa lalanje! Vitamini K imateteza thupi ku matenda ena ndipo ingathandize kuthana ndi chitukuko cha khansa zina, komanso kuteteza matenda a osteoporosis. Zipatso za Kiwi zimaperekanso kuchuluka kwa fiber, potaziyamu, mkuwa, manganese ndi folate.
2. Tomato ndi chipatso chenicheni! Nyamayi ndi chakudya chamtundu wambiri chomwe chimakhala ndi mankhwala osiyanasiyana omwe amachititsa kuti mphamvu zowononga mankhwala komanso zowononga chitetezo cha mthupi zikhale zolimba kwambiri. Ndi mavitamini A, C, E ndi K, omwe amachititsa chidwi kwambiri, tomato amakhalanso ndi mchere wambiri monga potassium, manganese, mkuwa, phosphorous, magnesiamu ndi chitsulo. Koma chochititsa chidwi kwambiri ndi kuchuluka kwa lycopene, chigawo chimene chimapatsa tomato mtundu wawo wofiira. Mankhwalawa amasonyezedwa kuti apititse chitetezo cha mthupi.
3. Idyani mphesa zambiri! Kuwonjezera pa kunyamula phokoso lamphamvu la mavitamini A, B-complex, C, E ndi K, mphesa zimakhala ndi mchere wambiri ndi potassium, mkuwa, chitsulo, manganese, magnesium ndi phosphorous. Chofunika kwambiri ndi resveratrol. Kafukufuku amasonyeza kuti mankhwalawa amateteza mtima ku matenda a mtima, ali ndi khansa komanso anti-inflammatory properties, akhoza kuonjezera moyo wautali, ndipo amachititsa kuti chitetezo chathu cha mthupi chikhale champhamvu kwambiri.

Tsopano tiyeni tiyang'ane pa masamba asanu abwino kwambiri

1. Cruciferous veggies monga kabichi, kale, mpiru, masamba a mpiru, broccoli, ziphuphu za Brussels, bok choy ndi caulifulawa ndi 'supfoods' zomwe zimapereka mavitamini, minerals ndi phytonutrients osiyanasiyana omwe amachititsa kuti chitetezo chitetezeke. Amakhalanso ndi chitsimikizo chokwanira. Gululi la zigoba zawonetsedwa kuti ndizotsutsana ndi inflammatories ndi anti-carcinogens, kuchepetsa kuwonongeka kwa DNA, ndi kuteteza ku mavairasi ndi matenda a bakiteriya. Carotenoids amateteza thupi ku matenda pogwiritsa ntchito mphamvu zowononga mankhwala.
2. Mbatata zotsekemera ndizo zakudya zina zomwe zimateteza chitetezo. Zili ndi mavitamini A ambiri, komanso vitamini C ndi B-complex compounds kuphatikizapo kuchuluka kwa B-6. Iwo ali ndi chitsimikizo chochulukitsa chitetezo cha mthupi ndi beta-carotene. Mbatata zotetezera zimatetezanso thupi ku matenda a shuga ndi matenda ena monga IBS ndi colitis, ndi kuteteza zowonjezera zowonjezera zitsulo m'dongosolo lathu.

1. Nkhumba ndizofunika kwambiri kuzifufuza pamene mukufuna zakudya zolimbitsa thupi. Choyamba, ali ndi mavitamini C, D, B-6 ndi B-12, ndi mabungwe ena a B omwe amathandiza makamaka chitetezo cha mthupi. Mafutawa amamasuka komanso amathandiza kuchepetsa kuteteza thupi la mchere, selenium, calcium, chitsulo ndi potaziyamu. Amakhalanso ndi polysaccharides amtundu wautali, omwe awonetsedwa kuti amasintha kwambiri ndi kuteteza chitetezo cha mthupi. Zina mwachindunji ndi bowa la shitake lomwe lawonetseredwa kuti limateteza chitetezo cha mthupi, kumenyana ndi kuchepetsa kutentha ndi chimfine, komanso kuthandizira kuthetsa chitukuko cha khansa!
2. Idyani sipinachi ndi mawu omwe tamva kuyambira ubwana ndipo sayansi yatsimikizira amayi kuti amadziwa zomwe akunena! Sipinachi imapereka mavitamini, minerals, mankhwala a B-complex ndi zakudya zina zomwe zimakhudza zakudya zina zochepa! Mavitamini A, C, E ndi K kuphatikizapo mchere wochuluka, potaziyamu, calcium, magnesium, manganese, phosphorous ndi zinki, zonse zimaphatikizapo kuteteza chitetezo ngati palibe chakudya china.
3. Kaloti ndi masamba ena omwe timalimbikitsidwa kuti tidye komanso chifukwa chabwino! Kokha basi, kaloti ndi zakudya zina. Izi antioxidant wolemera mizu masamba ndi zochuluka mu kuteteza thupi kuteteza mavitamini ndi mchere. Kalori yochepa kwambiri, mafuta ochepa komanso otsika kwambiri a sodium veggie ndi otetezeka kwambiri, omwe ndi ofunika kwambiri kuti chitetezo cha mthupi chitetezeke.

Choncho mumakhala nawo - zipatso zowonjezera kuteteza thupi kuteteza mthupi ndi zofukula chifukwa cha kafukufuku watsopano wa juisi ndi smoothies makamaka m'nyengo yachisanu ndi chimfine!