Zamkatimu
Palibe amene amakonda kudwala. Kumva kusakhala bwino kumachotsa chisangalalo cha kulumikizana, kumachepetsa zokolola. Momwe mungadwalire pang'ono ndikusiya moyo wapagulu? Zinsinsi zimagawidwa ndi anthu omwe samadwala.
Kumwa madzi ambiri
Ulamuliro womwa bwino ndi chitsimikizo cha thanzi, kudzaza thupi. Tsiku lililonse timataya chinyezi chochuluka, chomwe chimawopseza kuchepa kwa madzi m'thupi komanso kuchepa kwa ntchito zoteteza. Chifukwa chosowa chinyezi, chimbudzi chimasokonezedwa, michere yolimbitsa thupi siyabwino, ndipo kutopa kumawoneka.
Madzi amatsuka thupi la poizoni ndi poizoni, amathandizira chiwindi ndi impso. Thupi limatha kukhala malo okhala mavairasi ndi mabakiteriya.
Perekani shuga
Shuga amachepetsa chitetezo chokwanira maulendo 17. Thupi limakhala losatetezeka komanso lotetezeka ku ma virus ndi matenda. Kuti musadwale, ndibwino kusiya maswiti palimodzi, kapena kuchepetsa kuchuluka kwa momwe amagwiritsidwira ntchito osachepera.
Idyani ndiwo zamasamba ndi zipatso
Masamba ndi zipatso ndi gwero la mavitamini, antioxidants, mchere ndi fiber. Ndizofunikira pakugwira bwino ntchito kwa thupi. WHO imalimbikitsa kudya 5 zamasamba ndi zipatso tsiku lililonse. Zipatsozo zimatha kudyedwa mwatsopano ndikuphika.
Gwiritsani ntchito zowonjezera zachilengedwe
Kusiyanasiyana kwazinthu zathanzi kumasinthidwa pafupipafupi pamashelufu a supermarket. Mutha kusankha zakudya zapamwamba kuti mulawe ndikuzigwiritsa ntchito ngati chotupitsa. Izi ndi chokoleti chakuda, njere za fulakisi, carob, quinoa, blueberries, kale, ufa wa matcha. Pazinthu zonsezi, pali zinthu zambiri zothandiza zomwe zimawonjezera chitetezo cha thupi.
Idyani vitamini C
Vitamini C amafunika kuti chitetezo champhamvu chitetezeke. Anthu athanzi amayamba tsiku lawo ndi kapu yamadzi a mandimu.
Vitamini C samangopezeka mu zipatso za citrus. Mulinso mchere wambiri panyanja, wakuda currant, chiuno chokwera, kiwi, tsabola belu, phulusa lamapiri, kabichi, viburnum, strawberries, phulusa lamapiri ndi malalanje.
Onjezerani masamba pazitsamba
Zamasamba ndizochokera ku antioxidants, mavitamini A ndi E, mchere, organic acid ndi fiber. Zinthu zonsezi zimawonjezera chitetezo cha thupi. Ang'onoang'ono amadyera adzachita zodabwitsa pa thanzi lanu.
Pali mkaka
Momwe matumbo amakhudzidwira ndi chitetezo chamthupi. Muyenera kusamalira microflora yolondola kuti mubweretse dongosolo lamanjenje komanso chitetezo chokwanira. Ndi microflora m'mimba yosavomerezeka, matenda ndi ma virus amalimbana ndi thupi mosavuta.