Zakudya zabwino zimathandiza kupewa matenda ambiri omwe amuna amakumana nawo pazaka zosiyanasiyana. Matenda a shuga, matenda amtima, matenda am'mimba ndi zina zambiri - zonsezi zitha kupewedwa ngati zakudya zili zolondola komanso zodzaza ndi zinthu zothandiza.
Chokoleti cha mdima
Pazokwanira (osati bar pa nthawi), ndi chokoleti chakuda chomwe chimakhala ndi zotsatira zabwino pa thanzi la abambo. Imatsitsa kuthamanga kwa magazi ndi kuchuluka kwa cholesterol ndikufulumizitsa kufalikira kwa magazi. Osayang'ana komwe kuli mkaka, chokoleti choyera, kapena chokoleti chakuda chomwe chili ndi nyemba za koko. Gulani chokoleti chakuda chamtengo wapatali, makamaka chifukwa ndi chosavuta kupeza tsopano. Idyani pang'onopang'ono komanso mosiyana ndi chakudya chachikulu - osapitirira 30 magalamu patsiku.
tcheri
Cherry pigment ili ndi anthocyanins, mankhwala oletsa kutupa. Mu tart mitundu ya zinthu izi kuposa zotsekemera.
Amuna ambiri akukumana ndi matenda osasangalatsa monga gout. Kafukufuku wasonyeza kuti kudya yamatcheri 10 patsiku kungathandize ngakhale pachimake siteji ya matenda.
Peyala
Mbiri ya mapeyala ndi oyera komanso osalakwa, ndipo pazifukwa zomveka. Chipatsochi chimakhala ndi zinthu zambiri zothandiza, mavitamini, macro- ndi ma microelements. Monga mtedza ndi mafuta a azitona, ma avocados ali ndi mafuta ambiri abwino. Zipatso zimathandizira kukulitsa cholesterol yabwino ndikutsitsa cholesterol yoyipa. Ndipo ma antioxidants omwe amapezeka mu ma avocado amathandizira kuchepetsa kuwonongeka kwa ma cell.
nthochi
Zinthu zomwe zili mu nthochi zimachepetsa kupweteka kwa minofu. N’zosadabwitsa kuti othamanga amakonda kwambiri chipatso chimenechi! Kuonjezera apo, ali ndi potaziyamu yambiri, yomwe ndi yofunika kwambiri kwa mafupa. Ndipo ngati mukudwala matenda othamanga magazi kapena kuthamanga kwa magazi, kudya nthochi kungachepetse kuthamanga kwa magazi.
ginger wodula bwino
Ngati mumasewera masewera, mumadziwa momwe zimakhalira zovuta kudzuka m'mawa mutachita masewera olimbitsa thupi. Zikuoneka kuti thupi limakhala chitsulo chotayira, minofu kuwawa ndi kukoka. Khalani omasuka kutenga ginger ndikumwetsa ndikuwonjezera ku chakudya. Chowonadi ndi chakuti ginger imagwira ntchito ngati ibuprofen, anti-inflammatory agent. Amachepetsa kutupa ndipo amakhala ndi analgesic kwenikweni.
Kuphatikiza apo, ginger amachepetsa nseru, amalimbitsa chitetezo chamthupi, amathandizira kagayidwe kachakudya komanso amachepetsa chiopsezo cha khansa ya prostate.
Pistachios ndi mtedza waku Brazil
Pistachios ndi imodzi mwa mtedza wathanzi kwa amuna. Amatsitsa cholesterol ndikudzaza thupi ndi mapuloteni, zinc ndi fiber. Kuonjezera apo, arginine, amino acid omwe amachulukitsa magazi m'thupi lonse, amathandiza amuna m'chipinda chogona.
Mtedza wa ku Brazil uli ndi selenium yambiri, mchere umene umagwira ntchito yofunika kwambiri pa chitetezo cha m'thupi. Mtedza wa ku Brazil 544 mpaka 92 uli ndi ma microgram XNUMX a mankhwalawa. Mwa njira, mpikisano wake waukulu wa nyama (tuna) uli ndi ma microgram XNUMX okha. Ngati mumadwala pafupipafupi, mtedza waku Brazil ukhoza kulimbikitsa chitetezo chamthupi.
Kuwonjezera pa kulimbana ndi chimfine, selenium ndiyofunikanso pa kubereka kwa amuna. Chifukwa chake ngati mukukonzekera kukhala bambo, bweretsani mtedza kuti mugwire ntchito ngati zokhwasula-khwasula.
Phwetekere phwetekere
Tomato ali ndi lycopene wambiri, chinthu chomwe chimathandiza kupewa mitundu ina ya khansa. Phula la phwetekere lilinso ndi lycopene! Kafukufuku wina akuwonetsa kuti anthu omwe amadya phala la phwetekere nthawi zonse amakhala ndi chiopsezo chochepa chokhala ndi khansa ya prostate.
Kuphatikiza pa kupewa khansa, lycopene imachepetsanso chiopsezo chokhala ndi matenda a mtima.
tofu ndi soya
Zimadziwika kuti soya ndi gwero la mapuloteni apamwamba kwambiri. Zimateteza khansa ya prostate ndipo zimathandiza kupewa matenda a mtima.
Pakalipano, madokotala atenga zida zolimbana ndi soya, kufalitsa mawu oti ndizovulaza thanzi la amuna. Nyemba za soya zili ndi phytoestrogens, mankhwala ofanana ndi mahomoni a estrogen. Azimayi amatulutsa estrogen yambiri kuposa amuna, chifukwa chake ena amadandaula kuti soya angayambitse kusamvana kwa mahomoni. Komabe, kafukufuku wasonyeza kuti amuna omwe amadya zakudya zambiri za soya ali ndi chonde mofanana ndi omwe amadya nyama. Kafukufuku wasonyezanso kuti soya sawonjezera chiopsezo cha erectile kukanika. Komabe, ndikofunikira kudziwa muyeso ndikugwiritsa ntchito mankhwala a soya osati tsiku lililonse, koma kangapo pa sabata.
pulse
Ziwerengero zimasonyeza kuti amuna ndi omwe amatha kudwala matenda a mtima kusiyana ndi amayi. Amene amadya nyemba amachepetsa ngoziyi. Kafukufuku wa Harvard School of Public Health anapeza kuti kudya kamodzi kokha kwa nyemba patsiku kumachepetsa chiopsezo cha matenda a mtima ndi 38%. Kuphatikiza apo, nyemba zimachepetsa cholesterol yoyipa.
Zosiyanasiyana zamasamba
Masamba ndi chakudya chabwino kwambiri chomwe mungachiganizire. Koma posankha masamba ochepa chabe (monga nkhaka ndi tomato), mukudzimana mapindu amene angakubweretsereni. Nutritionists amalimbikitsa kusakaniza kwa masamba osiyanasiyana chifukwa ali ndi phytochemicals omwe amalimbikitsa thanzi la maselo ndi kuchepetsa khansa. Komabe, masamba amitundu yosiyanasiyana amakhala ndi ma phytochemicals osiyanasiyana, omwe, mwamwayi, amatha ndipo ayenera kusakanikirana.
masamba alalanje
Zamasamba za Orange zili ndi vitamini C wambiri, lutein ndi beta-carotene. Amathandizira kuchepetsa chiopsezo cha kukula kwa prostate. Idyani kaloti, mbatata (yam), tsabola wa lalanje, ndi dzungu.
Masamba obiriwira obiriwira
Zakudya zokhala ndi masamba obiriwira zimathandiza amuna kukhala achangu nthawi yayitali. Sipinachi, kale, ndi masamba ena ali ndi lutein ndi zeaxanthin. Ma antioxidants awiriwa amathandizanso komanso amateteza maso komanso amachepetsa chiopsezo chokhala ndi ng'ala.
Mbewu zonse
Munthu wamba amafunikira magalamu 35 a fiber patsiku. Imodzi mwa njira zabwino kwambiri zopezera izo ndi kudya mbewu zonse. Osayang'ana shuga muesli m'mawa chifukwa nthawi zambiri amakhala ndi shuga wambiri ndi mafuta. Ndi bwino kudya oats, tirigu, spelled ndi zina.
Mpunga wakuda ndi wamtchire
Inde, mpunga woyera wopukutidwa umaphika mofulumira ndipo ngakhale umakoma kuposa mpunga waiwisi nthawi zina. Komabe, ili ndi zakudya zochepa kwambiri, koma zambiri zama carbohydrate. Sankhani mpunga wosakonzedwa, makamaka wabulauni kapena wamtchire.
Mpunga wa bulauni uli ndi majeremusi ndi mankhusu, omwe sapezeka mu mpunga woyera wopukutidwa. Brown ali ndi mapuloteni ambiri, fiber komanso mafuta omega-3. Kafukufuku wina adapeza kuti mpunga wabulauni umachepetsa chiopsezo cha matenda a shuga a XNUMX.
Mpunga wakuthengo mwaukadaulo si mpunga ayi. Ndiwopatsa thanzi kuposa oyera, koma ali ndi zopatsa mphamvu zochepa, fiber ndi mapuloteni ambiri. Lilinso ndi nthaka, phosphorous ndi mchere wofunikira pakugwira bwino ntchito kwa mitsempha ndi minofu.
Mabulosi abulu
Mosakayikira, zipatso zonse ndi zabwino pa thanzi. Iwo ali odzaza ndi ma antioxidants omwe amatsitsimutsa mitsempha ndi kubwezeretsa thupi. Koma mabulosi ofunika kwambiri kwa amuna ndi blueberries. Lili ndi mavitamini K ndi C ambiri, komanso zinthu zomwe zingateteze kapena kuchepetsa vuto la erectile, ndipo amuna ambiri amavutika nazo.
Water
Sizingakhale zosayenera kukumbukira kuti madzi ndiwo maziko a thanzi la thupi. Ziribe kanthu kuti ndinu mwamuna kapena mkazi, kumbukirani kumwa magalasi 8-10 amadzi patsiku.