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Ankhondo Oteteza Mthupi: Ma Antioxidants
Mwina mwamvapo za dzinali. Ma antioxidants ndi gulu la michere yofunika kwambiri yomwe imathandiza kuti chitetezo chathu cha mthupi chikhale cholimba. Zitsanzo za izi ndi beta-carotene, vitamini C , ndi vitamini E. Ndiye amagwira ntchito bwanji? Tangoganizani kuti pali "tinthu toyipa" m'thupi mwathu tomwe tingawononge maselo, timawatcha "ma free radicals." Ali ngati adani ang'onoang'ono mkati mwa matupi athu. Mabwenzi awa otchedwa ma antioxidants amathetsa adani amenewo ndikuchotsa mphamvu zawo zowononga. Ali ngati "alonda" omwe amateteza maselo athu. Chifukwa chake, amatithandiza kukhala athanzi ndikuchira mwachangu ngati titadwala. Njira yabwino komanso yosavuta yopezera ma antioxidants awa m'thupi mwathu ndikudya zipatso ndi ndiwo zamasamba zambiri momwe tingathere. Ngati muphika ndiwo zamasamba, yesani kuziphika m'madzi ochepa momwe mungathere. Izi zithandiza kusunga michere m'chakudya. Mabungwe ambiri azaumoyo amalimbikitsa kudya zipatso ndi ndiwo zamasamba 5 mpaka 9 patsiku. Kuchita izi kukupatsani ma antioxidants ambiri.Mwachitsanzo, pafupifupi kotala la papaya limapereka theka la beta-carotene yomwe mumafunikira tsiku lililonse. Ndipo masamba obiriwira monga sipinachi amapereka beta-carotene, vitamini C, folic acid , ndi magnesium .
| Zakudya | Zakudya zomwe zimapezeka kwambiri (kuphatikizapo zomwe zimapezeka ku Sri Lanka) |
|---|---|
| Beta-carotene ndi ma carotenoid ena | Kaloti, mbatata, maungu, mango, mapapaya, tomato, ndiwo zamasamba (sipinachi, kale, gotu kola), broccoli, ndi chivwende. |
| Vitamini C | Guava, nectarine, lalanje, laimu, kiwi, papaya, sitiroberi, phwetekere, broccoli, tsabola wa belu (nsomba chili), kolifulawa. |
| Vitamini E | Ma amondi, mbewu za mpendadzuwa, mtedza (peanut butter), hazelnut, nsomba zamafuta monga salimoni, mafuta a chiwindi cha cod. |
Mabwenzi ena omwe amathandiza ndi chitetezo chamthupi
Kuwonjezera pa ma antioxidants, palinso michere ina yofunika kwambiri yomwe imathandiza chitetezo chathu chamthupi.Tiyeni tiphunzire pang'ono za bioflavonoids.
Izi ndi zinthu zachilengedwe zomwe zimapezeka mu zomera pamodzi ndi vitamini C. Izi zimagwiranso ntchito ngati ma antioxidants ndipo zimathandiza kulimbitsa chitetezo cha mthupi.- Mumaipeza kuti?: Imapezeka kwambiri mu zipatso za citrus monga malalanje ndi mandimu. Imapezekanso mu nsomba, ma cherries, ndi mphesa. Quercetin, yomwe imapezeka mu broccoli, anyezi ofiira ndi oyera, ilinso ndi bioflavonoid yambiri.
Glutathione ndi michere yofunika kwambiri.
Glutathione ndi michere ina yofunika kwambiri yomwe imapatsa chitetezo chamthupi mphamvu zomwe chimafunikira kuti chithane ndi matenda.- Komwe mungapeze: Mungapeze chakudya ichi kuchokera ku ndiwo zamasamba monga broccoli, Brussels sprouts, kabichi, kolifulawa, ndi sipinachi.
Mankhwala a Fito: Mphamvu ya zomera
Izi ndi mankhwala omwe amapezeka mu zomera zonse. Mwachidule, ngati mudya tirigu wosiyanasiyana, zipatso, ndi ndiwo zamasamba, mwachibadwa mudzapeza zinthuzi zolimbikitsa thanzi.- Kodi zimachokera kuti?: Zimapezeka muzakudya zambiri monga maapulo, maapulosi, broccoli, kabichi, kaloti, kolifulawa, adyo, nyemba , nsawawa), anyezi, tsabola wofiira, soya, mbatata zotsekemera, ndi tomato.
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Check Availability →Musaiwale kufunika kwa mapuloteni!
Ngakhale nthawi zambiri timalankhula za mavitamini, ndikofunikira kukumbukira kuti mapuloteni ndi ofunikira popanga ndi kukonza minofu m'thupi lathu, komanso polimbana ndi matenda opatsirana ndi mavairasi ndi mabakiteriya.Ukadwala, thupi lako limakhala ngati malo omenyera nkhondo. Limafunikira mapuloteni, "zomangira" zomwe zimafunika kuti amange asilikali (maselo a chitetezo chamthupi) ofunikira pankhondoyo ndikukonzanso kuwonongekako.Choncho, onjezani gwero labwino la mapuloteni muzakudya zanu. Koma onetsetsani kuti mwasankha magwero a mapuloteni opanda mafuta ambiri . Mwachitsanzo, nyemba, nyemba zobiriwira, soya, ng'ombe yopanda mafuta ambiri, ndi nkhuku kapena Turkey yopanda khungu ndi zosankha zabwino.
Maphikidwe achinsinsi a agogo athu a masiku odwala
Kodi mukudziwa kuti zakudya ndi zakumwa zina zomwe agogo athu ankatipatsa pamene tinkadwala zili ndi maziko asayansi?- Supu ya Nkhuku: Kafukufuku awiri apeza kuti supu ya nkhuku ndi njira yabwino yothandizira kulimbana ndi chimfine. Choyamba ndi chakuti imathandiza kuchepetsa kutsekeka kwa mphuno ndi kupyapyala kwa ntchofu, zomwe zimapangitsa kuti tizitha kutsokomola mosavuta. Kafukufuku akuwonetsanso kuti ili ndi mphamvu zochepa zotsutsana ndi kutupa zomwe zingathandize kuchepetsa zizindikiro za chimfine.
- Tiyi Wotentha: Iyi ndi njira yodziwika bwino yochizira matenda a panyumba. Kumwa tiyi wotentha kumathandizanso kuchepetsa ntchofu ndikusunga madzi okwanira m'thupi. Tiyi wobiriwira ndi wakuda uli ndi ma antioxidants amphamvu otchedwa flavonoids. Zinthu monga tiyi wa ginger ndi coriander zomwe timamwa m'dziko lathu zimathandizanso kwambiri thupi.
Uthenga Wopita Nawo Kunyumba
- Mwambi wakuti "salani kudya chifukwa cha chimfine, idyani chifukwa cha malungo " ndi nthano chabe. Mukadwala, thupi lanu limafunikira mphamvu ndi zakudya kuti lilimbane ndi matenda.
- Idyani zipatso ndi ndiwo zamasamba zosiyanasiyana zamitundu yosiyanasiyana tsiku lililonse, zokhala ndi ma antioxidants ambiri, kuti mulimbikitse chitetezo chamthupi chanu.
- Mapuloteni ndi ofunikira pokonza minofu ya thupi komanso polimbana ndi matenda.Sankhani magwero a mapuloteni ochepa .
- Ndikofunikira kukhala ndi madzi okwanira mukamadwala. Imwani zakumwa zambiri, monga madzi, supu zofunda, ndi tiyi wotentha.
- Ngati muli ndi kukayikira kulikonse pankhani ya matenda anu kapena zakudya zomwe mumadya , nthawi zonse funsani upangiri kwa dokotala wanu.
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