Ndi zachilendo kumva njala tikakhala ndi chimfine kapena malungo, sichoncho? Nthawi zina akuluakulu kunyumba amati, "Musadye kwambiri pakadali pano, thupi lanu likudwala." Kodi kangati tamva nkhani monga "Musadye mukakhala ndi chimfine, idyani mukakhala ndi malungo." Koma kodi pali zoona zenizeni pa nkhaniyi? Kodi thupi lathu limafunikira chiyani kwenikweni tikakhala ndi matenda? Chabwino, tiyeni tikambirane za izi lero, mwachidule. Choyamba ndinene chinthu chimodzi: simuyenera kusiya kudya mukakhala ndi matenda. Umenewo ndi upangiri woipa.
Ganizirani thupi lathu ngati galimoto. Tikadwala, zikutanthauza kuti pali nkhondo yaikulu mkati mwa thupi lathu. Asilikali a chitetezo chathu chamthupi (zinthu monga maselo oyera amagazi ) akumenyana ndi kachilombo kapena mabakiteriya omwe amayambitsa matendawa. Nkhondoyi imafuna mphamvu zambiri. Chifukwa chake, monga momwe galimoto imafunikira mafuta kuti iyende, thupi lathu limafunikira zakudya, kutanthauza chakudya chabwino, kuti limenye nkhondoyi. Ngati sitidya, asilikali athu akumenyana amataya mphamvu zomwe amafunikira, ndipo matendawo amakula kwambiri.
Ankhondo Oteteza Mthupi: Ma Antioxidants
Zakudya zomwe timadya zili ndi michere yapadera yomwe imathandiza chitetezo chathu chamthupi. Chofunika kwambiri mwa izi ndi ma antioxidants . Mwachidule, amapanga "ma free radicals" omwe amawononga maselo a thupi lathu. Izi zili ngati tizilombo tating'onoting'ono toyipa m'thupi lathu. Ma antioxidants amagwira tizilombo toyambitsa matenda ndikuwononga zotsatira zake zoyipa. Izi zimateteza maselo athu ndikulimbitsa chitetezo chathu chamthupi . Ngakhale mutadwala, izi zingakuthandizeni kuchira mwachangu.
Pali mitundu ingapo ya ma antioxidants awa. Tiyeni tiwone mitundu ikuluikulu ndi zakudya zomwe zili nawo.
| Mtundu wa antioxidant | Zakudya zomwe zili ndi zinthu zambiri |
|---|---|
| Beta-carotene ndi ma carotenoid ena | Kaloti, mbatata, maungu, sipinachi, papaya, mango, tomato, mavwende, malalanje, maapricot, beets, broccoli. (Zochuluka mu ndiwo zamasamba ndi zipatso zachikasu chakuda, lalanje, ndi zobiriwira zakuda) |
| Vitamini C | Malalanje, ma mphesa, mandimu, tsabola, papaya, sitiroberi, kiwi, broccoli, kolifulawa, tomato. |
| Vitamini E | Ma amondi, mbewu za mpendadzuwa, batala wa mtedza, salimoni, mafuta a chiwindi cha cod. |
Kumbukirani, pophika ndiwo zamasamba ndi zipatso , ziphikeni m'madzi ochepa komanso kwa kanthawi kochepa momwe zingathere. Pokhapokha pamene zakudya zofunikazi zidzasungidwa ndikuperekedwa ku matupi athu.
Chakudya china chapamwamba chomwe chimathandiza chitetezo chamthupi
Kuwonjezera pa ma antioxidants, palinso michere ina yapadera yomwe imathandiza kuti chitetezo chathu chamthupi chikhale chathanzi.
Bioflavonoids
Izi zili ngati mabwenzi apamtima a vitamini C. Pamodzi ndi vitamini C, zimathandiza kupititsa patsogolo ntchito ya chitetezo chamthupi.
- Kodi amapezeka kuti?: Amapezeka ochuluka mu zipatso monga malalanje ndi ma tangerines, komanso mu zinthu monga tsabola, mandimu, ma cherries, ndi mphesa. Anyezi (makamaka anyezi ofiira) alinso ndi bioflavonoid yamphamvu yotchedwa `(Quercetin)`.
Glutathione
Ichi ndi chakudya china champhamvu chomwe chimathandiza chitetezo cha mthupi kumenyana ndi matenda.
- Kodi zimapezeka kuti?: Ndiwo zamasamba monga broccoli, kabichi, kolifulawa, ziphuphu za Brussels, ndi sipinachi zili nazo.
Mankhwala achilengedwe
Izi ndi mankhwala apadera omwe amapezeka mu zomera. Izi ndi zothandiza kwambiri pa thanzi la thupi lathu.
- Kodi zimapezeka kuti?: Zimapezeka pafupifupi mu zomera zonse. Choncho ngati mudya ndiwo zamasamba zosiyanasiyana, zipatso, ndi tirigu , mudzapeza mchere umenewu mwachibadwa. Zili ndi zinthu zambiri monga maapulo, anyezi, tsabola wofiira, soya, ndi tomato.
Mapuloteni omwe amakonza thupi
Tikadwala, maselo a thupi lathu amawonongeka. Mapuloteni ndi ofunikira pokonzanso ndikumanganso maselo owonongekawa. Mapuloteni ndi ofunikiranso polimbana ndi matenda opatsirana ndi mavairasi ndi mabakiteriya.
Choncho mukadwala, yesani kuwonjezera zakudya izi zokhala ndi mapuloteni ambiri muzakudya zanu:
- Nkhuku kapena Turkey yopanda khungu
- Nsomba
- Mazira
- Mkaka ndi yogurt
- Nyemba monga lentils, nandolo, ndi nyemba zobiriwira
- Soya
Zinsinsi za agogo athu: supu ya nkhuku ndi tiyi wotentha
Kodi mukukumbukira mmene supu ya nkhuku yotentha imakhalira yokoma kwambiri yomwe amayi ndi agogo athu ankaphika pamene tinkadwala chimfine ? Si nkhani chabe. Kafukufuku wasonyeza kuti supu ya nkhuku imatha kuchepetsa zizindikiro za chimfine.
- Amachepetsa kutsekeka kwa mphuno: Mpweya wofunda umachepetsa kutsekeka kwa mphuno.
- Kuchepetsa mamina: Izi zimatithandiza kuchotsa mamina mosavuta.
- Amachepetsa kutupa (Anti-inflammatory): Amachepetsa kutupa pang'ono m'thupi ndikubweretsa thanzi m'thupi.
Ndi bwinonso kumwa tiyi wotentha. Pali phindu lalikulu kwa anthu athu kumwa zinthu monga coriander, ginger, ndi tiyi wamba. Izi zimapatsa thupi madzi ofunikira ndikuchepetsa ntchofu. Tiyi wobiriwira ndi wakuda makamaka ali ndi ma antioxidants amphamvu otchedwa `(Flavonoids)`, omwe amathandizanso chitetezo chamthupi.
Choncho, nthawi ina mukadzadwala chimfine kapena fuluwenza, musadzadye chakudya ndipo yesetsani kupatsa thupi lanu mphamvu zomwe likufunika kuti lilimbane nacho. Komabe, ngati zizindikiro zanu zili zazikulu, musachire patatha masiku ochepa, kapena ngati muli ndi nkhawa iliyonse, onetsetsani kuti mwaonana ndi dokotala wanu.
Uthenga Wopita Nawo Kunyumba
- Musamadye chakudya mukadwala. Thupi lanu limafuna mphamvu kuti lilimbane ndi matenda.
- Onjezani zipatso ndi ndiwo zamasamba (makamaka zakuda) zokhala ndi mavitamini ambiri ndi ma antioxidants muzakudya zanu.
- Imwani madzi ambiri, monga supu yofunda ya nkhuku, cilantro, kapena tiyi. Izi zidzakuthandizani kuchepetsa mamina ndikusunga madzi okwanira.
- Mapuloteni ndi ofunikira pokonza maselo a thupi ndikufulumizitsa kuchira. Phatikizani zakudya monga nyama, nsomba, mazira, kapena mphodza.
- Ngati mukuda nkhawa ndi zizindikiro zanu kapena ngati zili zazikulu, pitani kwa dokotala nthawi yomweyo.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu