N’chifukwa chiyani zomera zimatalikitsa moyo?
M'maphunziro ambiri okhudzana ndi zaka za moyo ndi kuchepetsa chiopsezo cha matenda, zakudya zochokera ku zomera zimatchulidwa mwanjira ina. Tonse poyamba timakhala ndi deta yosiyana ya thupi, ndipo, ndithudi, si chakudya chokha chomwe chimatiteteza ku matenda. Komabe, umagwira ntchito yofunika kwambiri. Zakudya "zokalamba" kwambiri ndizo zomwe zimapangitsa kuti thupi likhale ndi acidic (shuga, mowa, tirigu woyengedwa, zakudya zowonongeka ndi nyama yofiira). Kugwiritsa ntchito mankhwalawa kumabweretsa matenda amtima, kunenepa kwambiri, shuga, kutupa, zomwe zimachepetsa kwambiri moyo wathu.
Kodi kudya bwino? Ndi zakudya ziti zomwe zimapangitsa kuti moyo wathu ukhale wabwino? Ganizirani pazakudya zofunika kwambiri ndikuziwonjezera pazakudya zanu zatsiku ndi tsiku. Izi zithandiza kusintha maganizo oipa kuchoka pa “zomwe sindingathe kudya” kukhala “ndidye chiyani”. Nazi zinthu 8 zodabwitsa:
1. Masamba obiriwira ndi masamba obiriwira
Zakudya zobiriwira ziyenera kukhala maziko a zakudya, chifukwa zimapanga "maziko" a piramidi iliyonse ya chakudya. Zobiriwira zimakhala ndi mavitamini, mchere, mapuloteni. Izi ndi zakudya zapadera za alkalizing zomwe titha kudya chaka chonse. Kale, kale, chard, broccoli, arugula ndi sipinachi ndizo zisankho zabwino kwambiri chifukwa zili ndi calcium, mapuloteni, chitsulo, chlorophyll, magnesium, mavitamini B, C, A ndi E. Amakhalanso ndi antioxidants ambiri omwe amathandiza kupewa khansa ndi zina. matenda.
2. Zipatso ndi makangaza
Zipatso ndi makangaza ndi zomwe sizinachitikepo zotsutsana ndi zaka. Amalimbitsa dongosolo lamanjenje, amateteza mtima, amalepheretsa kuwonongeka kwa ma cell omwe amatsogolera ku matenda a Alzheimer's, amakhala ndi index yotsika ya glycemic, motero amasunga milingo ya insulin pamlingo wabwinobwino. Kuphatikiza apo, zipatso zimakhala ndi fiber yambiri, zomwe zikutanthauza kuti zimathandizira kagayidwe kachakudya, zimachepetsa cholesterol, komanso zimathandizira kuti thupi likhale lolemera. Zipatso zimakhala ndi ma antioxidants ambiri, omwe, nawonso, amapangidwa kuti amenyane ndi ma free radicals - chomwe chimayambitsa ukalamba. Makangaza ndi zipatso ndi zabwino pa thanzi la mtima komanso kuyenda bwino kwa magazi. Izi ndi zakudya zabwino kwambiri zomwe zimakhala ndi michere yomwe ingalepheretse kukumbukira komanso kuwonongeka kwa ubongo.
3. Koko
Cocoa (chokoleti yaiwisi) ndi imodzi mwazakudya zabwino kwambiri zomwe zimathandizira thanzi la mtima ndi ubongo. Cocoa ali ndi zinthu zambiri zomwe zimasunga kuthamanga kwa magazi ndi shuga. Ngati mukuyang'ana njira yopezera mafuta a masamba athanzi okwanira, musayang'anenso kuposa ufa wa koko wa organic. Cocoo yaiwisi ndi yabwino kwambiri paumoyo wamtima, kuyenda, mahomoni, komanso chimbudzi (chifukwa cha mabakiteriya opindulitsa).
4. Mbewu za mizu ya lalanje
Mbatata (yamu), sikwashi ya butternut, ndi kaloti zili ndi beta-carotene (mtundu wa zomera wa vitamini A) wothandizira chitetezo cha mthupi. Masamba a lalanje ndi chisankho chabwino polimbana ndi kutupa ndi matenda amtima. Ndi gwero la fiber komanso ma carbohydrate athanzi omwe amachedwetsa kagayidwe kake kuposa mbewu zambiri komanso ma carbohydrate osinthidwa. Amasunga milingo ya insulini ndikuchepetsa kupsinjika kwa okosijeni komwe kungayambitse matenda a shuga, matenda amtima, ndi kunenepa kwambiri. Masamba a lalanje alinso pamndandanda wotsutsa zaka, amapangitsa khungu kukhala lathanzi komanso lokongola chifukwa chokhala ndi ma antioxidants ambiri. Khalani ndi chinthu chimodzi pamndandandawu (yophika kapena yaiwisi) m'zakudya zanu tsiku lililonse.
5. Peyala
Avocado tsopano imatchedwa "apulo watsopano" m'makampani azaumoyo, ndipo amakondedwa osati chifukwa cha kukoma kwake komanso katundu wake wosayerekezeka. Mapeyala ali ndi vitamini E, mapuloteni, magnesium, mavitamini a B ndi mafuta osatha omwe amalepheretsa kukalamba. Kudya ma avocado kumathandizira chimbudzi ndi kuyamwa kwa michere. Onetsetsani kuti mwagula mapeyala akucha, omwe ali athanzi. Yesani kusintha chimodzi mwazinthu zamkaka zomwe mumakonda - mumva kusiyana. Avocado ndi chakudya chosunthika chomwe chitha kugwiritsidwa ntchito m'mbale iliyonse, kuyambira okoma mpaka okoma.
6. Kokonati
Ndi gwero labwino komanso lokoma lamafuta, fiber ndi mapuloteni. Zinthu zomwe zili mu kokonati zimathandizira chitetezo cha mthupi ndi ubongo, zomwe zimawonjezera kwambiri moyo. Kokonati imathandizira thupi kukhala ndi mafuta okwanira a kolesterolini, omwe ndi ofunikira kupanga mitundu ina ya mahomoni. Ubwinowu umapangitsa mafuta a kokonati ndi masamba ena kukhala m'malo mwa mafuta anyama. Kokonati imakhalanso ndi anti-inflammatory properties, imathandizira mlingo wa insulini, ndipo imakhala ndi ulusi wambiri kuposa mbewu iliyonse.
7. Walnut (ndi mtedza ndi mbewu zina)
Mtedza ndi njere ndi zina mwazakudya zabwino kwambiri zokhala ndi moyo wautali chifukwa zimachepetsa kutupa ndikuwongolera thanzi la mtima. Mwachitsanzo, mtedza wa Walnut ndi magwero a omega-3 fatty acids omwe amathandiza ubongo ndi mtima kugwira ntchito, ngakhale kuchepetsa kulemera. Mbeu za hemp, fulakesi, chia ndi mbewu za dzungu zilinso magwero abwino a omega-3s. Ma amondi ndi ma cashews amakhalanso ndi magnesium ndi chitsulo, amathandizira kagayidwe kachakudya, amathandizira kulimbana ndi kutopa komanso kuchepa kwa insulin. Osayiwala kuti mtedza uli ndi zopatsa mphamvu zambiri, choncho musadye mopitilira 1-3 magawo (30-90g) a mtedza patsiku.
8. Maapulo
Maapulo ndithudi ndi mankhwala okhalitsa. Mwambi wachingelezi umati, “An apple pa day, sufuna dokotala,” ndipo suli kutali ndi choonadi: maapulo ali pamwamba pa mndandanda wa zakudya zolimbana ndi khansa ndi mtima. Maapulo obiriwira amakhala ndi shuga wocheperako kuposa ofiira, amathandizira chitetezo chokwanira komanso amateteza khansa. Pa nthawi yomweyi, maapulo ofiira amakhala ndi antioxidants ambiri. Chifukwa chake, ndikwabwino kusintha mitundu ya maapulo: Granny Smith, Opal, Fuji, Golden. Nthawi zonse aziwonjezera pamndandanda wanu wogula.
Njira ina yowonjezerera moyo ndi kuwonjezera nyemba ndi mphodza (ngati mungathe kuzilekerera), komanso bowa, kabichi (kuphatikizapo kolifulawa), ndi azitona pazakudya zanu. Ndipo musaiwale za masewera olimbitsa thupi - kaya ndikuyenda mwachangu kwa mphindi 30, ma yoga opanda phokoso kapena kuyenda mu paki panthawi yopuma masana. Kugona bwino komanso kusowa nkhawa kumathandizanso kupewa matenda ndikuwonjezera nthawi ya moyo.