Zamkatimu
Kumayambiriro kwa kugwa muyenera kusamalira kulimbitsa chitetezo chamthupi kuti muthane ndi nyengo za chimfine ndi chimfine. Ndi zinthu ziti zomwe tingachite kuti tithandizire kuteteza thupi ndi chitetezo chathupi?
Zachidziwikire ayenera kuyang'ana kwambiri pa masewera olimbitsa thupi komanso zakudya zopatsa thanzi, mavitamini, michere komanso ma antioxidants.
Ngati tisamaliranso kugona mokwanira ndikuchepetsa kupsinjika, tikhala okonzekera nyengo yozizira 100%. Koma pali chiyani kupatula zipatso ndi ndiwo zamasamba?
1. Zosakaniza zokazinga
Ngakhale marinating shuga ali zipatso ndi ndiwo zamasamba, ndi n'kukhala lactic acid, amene amalenga yabwino zinthu chitukuko cha mabakiteriya opindulitsa. Amakhala m'matumbo ndikuwongolera kagayidwe kachakudya m'thupi. Zakudya zoziziritsa kukhosi zimalimbitsanso chitetezo cha mthupi chifukwa zimathandiza kuteteza matenda. Mu nayonso mphamvu ndondomeko, kuwonjezera wapatali mavitamini C, komanso anapanga A, E, K ndi magnesium, calcium, phosphorous ndi potaziyamu.
Muzakudya zachikhalidwe, nkhaka zowuma ndi kabichi zimatenga malo ofunikira. Koma kumbukirani kuti tingagwiritsenso ntchito ndondomekoyi maapulo, mapeyala, mphesa, radishes, beets kapena azitona. Muyenera kuyesa ndikusintha menyu yanu. Okonda zokometsera zakum'mawa amatha kuchita izi ndi mbale monga kimchi yaku Asia.
2. Zakudya zamkaka
Zakudya za mkaka zimagwira ntchito mofanana ndi momwe tafotokozera pamwambapa. Ndipo monga zakudya zokazinga, zimakhala ndi mabakiteriya a lactic acid, omwe amakhudza bwino microflora ya m'mimba, amachepetsa zizindikiro za tsankho la lactose ndikuthandizira chitetezo cha mthupi.
Amati tsopano kuti matumbo ndi ubongo wathu wachiwiri. Ndizowona, chifukwa zomera za m'mimba zoyenerera ndizofunikira kuti thupi lonse lizigwira ntchito bwino. Mankhwala monga kefir, yoghurt kapena ryazhenka, ndi ena mwa ma probiotics achilengedwe.
Simukudziwa choti mudye pakati pa chakudya? Kusankha kwabwino komanso kothandiza ndi mkaka wophikidwa mwachilengedwe kapena yogati, zomwe sizimangokutsitsimutsani, komanso zimathandizira kagayidwe kachakudya ndikuthandizira kuyamwa kwa michere yomwe timadya. Kapu imodzi yokha ya zakumwa izi ndi yokwanira kukwaniritsa zoposa 20% za tsiku ndi tsiku zomwe calcium imayenera kulimbitsa mafupa.
3. nsomba
Pa malangizo a madokotala ndi zakudya ndi kuti muyenera kudya nsomba osachepera kawiri pa sabata. Tsoka ilo, muzakudya zathu nsomba zochepa kwambiri, makamaka zamafuta amitundumitundu. Mitundu yotere monga mackerel, sardines, tuna, ngakhale salimoni ndi hering'i, imapereka zinthu zofunika kuti chitetezo chitetezeke ndi omega-3 fatty acids.
Amakhalanso ndi vitamini D wofunikira kwambiri, womwe uyenera kutengedwa, makamaka m'dzinja ndi m'nyengo yozizira kulimbikitsa chitetezo cha mthupi.
4. Mtedza
Ndi gwero labwino kwambiri la mafuta osakwanira omwe amawongolera kagayidwe kake komanso kupewa mafuta osafunikira. Ndi gwero lolemera la zinc ndi selenium. Ndikofunika kuphatikiza pazakudya tsiku lililonse mitundu ingapo ya mtedza. Amakhala ndi ma calories ambiri, motero ndikofunikira kuti musapitirire. Ngakhale ochepa a iwo amachepetsa kumva kwa njala. Nzosadabwitsa kuti mtedza ndizofunikira pazakudya kuti muchepetse kunenepa.
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