Zamasamba
Zobiriwira zokhala ndi chitsulo ndizonso zachilengedwe komanso zachilengedwe za calcium kuti zithandize mafupa athu. Kuonjezera apo, masamba ali ndi magnesium, vitamini K, vitamini C, ndi phytonutrients zomwe zimathandizira thanzi la mafupa. Idyani zambiri sipinachi, kale, parsley, cilantro, katsabola.
Mbewu zonse
Mpunga wa bulauni, buckwheat, quinoa, mkate wathunthu wambewu umabweretsa ulusi wambiri m'thupi lathu. Chifukwa china chowonjezera mbewu zonse pazakudya zanu ndikuti zimathandizira chimbudzi. Chimbudzi chikakhala choyera komanso chimagwira ntchito ngati mawotchi, simudzakumana ndi flatulence, kudzimbidwa, ndipo mutha kupewa khansa ya m'matumbo.
mtedza
Sikuti akatswiri a kadyedwe amangotilangiza kuti tizitenga mtedza monga chokhwasula-khwasula! Mtedza ndi gwero la mavitamini ofunikira, mchere ndi mafuta athanzi, ndi abwino ku thanzi la mafupa ndikuthandizira ubongo ndi kukumbukira. Mwachitsanzo, amondi ali ndi magnesium ndi calcium pa mafupa olimba, pamene mtedza ndi gwero la omega-3 fatty acids. Choncho khalani omasuka kuponya thumba la mtedza wopanda mchere, wosawotchedwa m’chikwama chanu!
uta
Zosayembekezereka, sichoncho? Zikuoneka kuti anyezi ali ndi zodabwitsa zomanga mafupa, popeza ali ndi mtundu wina wa polyphenol umene umapangitsa kuti mafupa akhale ndi thanzi labwino. Ochita kafukufuku ayesa ndipo apeza kuti kudya anyezi tsiku lililonse kungathandize kuwonjezera mafupa ndi 5%. Ofufuzawa adaphunziranso momwe anyezi amakhudzira akazi azaka zopitilira 50 ndipo adapeza kuti omwe amadya anyezi nthawi zonse amakhala ndi chiopsezo chochepa cha 20% chosweka m'chiuno kuposa omwe samadya.
blueberries
Pafupifupi mkazi aliyense amafuna kusunga ubwana wake. Ngati mukufuna kuchepetsa ukalamba, onjezerani blueberries ku zakudya zanu. Zipatsozi zimakhala ndi chinthu chapadera choletsa kukalamba, koma kuwonjezera apo, zimalepheretsa kukumbukira kukumbukira, zimasunga kuthamanga kwa magazi ndikuwongolera dongosolo la minofu ndi mafupa. Ndipo ma antioxidants omwe amapezeka mu blueberries amalimbana ndi ma free radicals.
Tofu ndi mkaka wa soya
Tofu ndi chakudya chopatsa thanzi kwambiri chomwe chimakhala ndi mapuloteni ndi iron. Lilinso ndi mchere monga manganese, phosphorous, ndi selenium, omwe amalimbitsa mafupa. Mukhozanso kuphatikiza mkaka wa soya muzakudya zanu, chifukwa mankhwalawa ndi gwero labwino la calcium.
Mafuta
Yambani tsiku lanu ndi oatmeal! Chokhacho ndichoti chiyenera kukonzedwa kuchokera kumbewu zonse. Oats amathandizira kukhalabe ndi cholesterol yabwinobwino chifukwa ali ndi ulusi wosungunuka komanso wosasungunuka. Kuonda, kuwongolera kagayidwe kake, ndi kusunga mlingo wa kolesterolo m’mwazi ndi ena mwa maubwino amene tingawapeze podya oats.
tomato
Tomato amathandiza kupewa khansa ya m'mawere ndi khomo lachiberekero. Kuphatikiza apo, amalimbikitsanso thanzi la mtima komanso amateteza ku matenda amtima.
nthochi
Chipatso chotsekemerachi chimakhala ndi potaziyamu wambiri, womwe umathandizira dongosolo lamtima la thupi. Nthochi zilinso ndi mphamvu zambiri zachilengedwe, chifukwa zimakhala ndi mavitamini osiyanasiyana, mchere komanso chakudya chamafuta. Nthochi zimalimbikitsa thanzi la m'mimba komanso kuthetsa mavuto a chimbudzi.
Cranberries
Cranberries ali ndi mankhwala otchedwa proanthocyanides. Amakhala ndi zinthu zambiri, zomwe zimalepheretsa kukula kwa mabakiteriya pamakoma a chikhodzodzo. Choncho, kudya cranberries kumateteza matenda a mkodzo. Chipatsochi chimathandizanso kulimbikitsa thanzi la mtima.
Burokoli
Broccoli yakhala chakudya chapamwamba kwambiri pakati pa omwe ali ndi moyo wathanzi. Ndipo osati monga choncho! Broccoli ili ndi mankhwala omwe amathandiza kupewa khansa ya m'mawere. Zakudya zapamwambazi zilinso ndi mavitamini C ndi A, fiber, potaziyamu, ayironi, ndi ma calories ochepa kwambiri.
Maapulo
Maapulo, makamaka a nyengo, amakhala ndi quercetin, antioxidant yomwe imathandiza kuti thupi lithe kulimbana ndi matenda. Zipatso zofiirazi zimathandizanso kuti ubongo uzigwira ntchito bwino, kuonda, komanso kusintha kuchuluka kwa cholesterol m'magazi. Mwa njira, omwe akufuna kuchepetsa thupi ayenera kuphatikizapo maapulo muzakudya zawo, chifukwa amathandizira kuthetsa njala.
Mbeu ya fulakesi
Flax ili ndi matani a omega-3 fatty acids, fiber, lignans (anti-TB) ndipo imatengedwa kuti ndi imodzi mwazakudya zabwino kwambiri pa thanzi la amayi. Kugwiritsiridwa ntchito kwa flaxseed kumathandiza kuchepetsa ululu panthawi ya msambo, kupititsa patsogolo ntchito yobereka, kuchepetsa maonekedwe a PMS komanso kupewa khansa ya m'mawere.
Kaloti
Mizu ya malalanje ndi gwero labwino kwambiri lazakudya zovuta zomwe zimapatsa mphamvu thupi. Ndipo potaziyamu yomwe ili mu kaloti imawongolera kuthamanga kwa magazi. Komanso, kaloti amalimbikitsidwa ndi vitamini A ndipo amapangitsa khungu lanu kukhala lowala.
Peyala
Chakudya china chapamwamba chomwe takhala tikuyimba ode kwa nthawi yayitali! Mapeyala ali olemera mu monounsaturated fatty acids omwe amathandiza kuchepetsa mafuta ambiri. Kuphatikiza apo, ili ndi potaziyamu, magnesium, mapuloteni, mavitamini B6, E ndi K.
Chokoleti cha mdima
Izi sizokhudza chokoleti cham'mafakitale chokhala ndi shuga wambiri, koma za chokoleti chachilengedwe komanso chathanzi, zomwe zili mu nyemba za cocoa zomwe zimaposa 55%. Chokoleti choterocho sichingakhale chotsika mtengo, koma kukongola kwake ndikuti bar imodzi idzakukhalitsani kwa nthawi yaitali kuti mukhale ndi thanzi labwino! Chokoleti chakuda chili ndi ma antioxidants omwe amateteza mtima ndikuthandizira kuchepetsa chiopsezo cha sitiroko ndi matenda a mtima. Lilinso ndi zinthu zolimbitsa mafupa, magnesium, manganese, mkuwa, zinki, ndi phosphorous, zimathandiza pakhungu, kuchepetsa kuthamanga kwa magazi, komanso kukumbukira bwino.
Tiyi yaukhondo
Chakumwachi chimathandiza kulimbana ndi khansa ndi matenda amtima, kupewa matenda a dementia (dementia), shuga ndi sitiroko. Tiyi wobiriwira amathandizanso kulimbana ndi kutopa.
Water
Inu simungakhoze ngakhale kulankhula za izo, koma, monga iwo amati, kubwerezabwereza ... Madzi ndi bwenzi lathu lapamtima. Iyenera kukhala mwambo watsiku ndi tsiku! Zimathandizira kuti khungu lathu likhale lowala komanso lathanzi, kuchotsa poizoni m'thupi ndikuwonjezera mphamvu. Imwani osachepera magalasi 8-10 a madzi oyera patsiku.