Zamkatimu
Vuto lolimbana ndi ukalamba ndilo, mwinamwake, limodzi la zofunika kwambiri pamoyo wa anthu onse. Kusaka yankho lake kumawonekera mu kafukufuku waposachedwa wasayansi ndi chitukuko, komanso nthano zodziwika bwino za anthu. Ndipotu, aliyense amafuna kukhala wamng'ono. Ndipo palibe amene amafuna kukalamba.
Anti-kukalamba mankhwala: mitundu ndi mfundo zochita
Chifukwa cha ntchito yovuta ya asayansi, zinali zotheka kutsimikizira kuti pali mankhwala omwe ali ndi mphamvu yotsitsimula. Mwa njira, iwo akhoza kugawidwa m'magulu angapo, awa:
- 1 Amene amathandiza thupi kupanga maselo atsopano m'malo mwa maselo akufa;
- 2 Omwe amawonjezera mtengo wamagetsi kwa moyo;
- 3 Zomwe zimayambitsa kupanga ma enzyme kuti zigwire ntchito bwino za ziwalo zonse ndi machitidwe.
Mankhwala amakono, nawonso, amati kukhala ndi moyo wathanzi pakokha ndiko chinsinsi cha unyamata ndi kukongola. Ndipo akatswiri azakudya otsogola akupanga zakudya zatsopano zogwira mtima kwambiri zomwe, ngati osabwerera m'mbuyo, ndiye kuti zimachepetsa.
Odziwika kwambiri mwa iwo, mwa njira, amaonedwa kuti ndi nyanja ya Mediterranean, yomwe imalimbikitsa kudya zakudya zamasamba. Kuphatikiza apo, amaumirira kuti achepetse mafuta m'malo mwa mafuta a azitona komanso kugwiritsa ntchito zonunkhira ndi zitsamba ngati ma antioxidants achilengedwe. Ndipo malinga ndi mfundo zake, muyenera kuyamba ndi kutsiriza tsiku lanu ndi kapu yaing'ono ya vinyo wofiira wabwino.
Kodi ukalamba umachitika bwanji?
Komabe, musanayambe kusintha zakudya zanu ndikusankha mankhwala abwino kwambiri kuti mukhale ndi thanzi labwino komanso moyo wautali, ndikofunika kumvetsetsa njira za ukalamba wa khungu.
Zatsimikiziridwa kuti zimayambitsidwa ndi zomwe zimadziwika kuti ma free radicals. Awa ndi mamolekyu a okosijeni omwe ali ndi elekitironi yaulere, "yopanda". Elekitironiyi imapangitsa molekyu kukhala wosakhazikika. Amamupangitsa kuyang'ana awiri - electron, yomwe ingatengedwe kuchokera ku molekyulu ina. Choyipa chachikulu kwambiri, polumikizana ndi molekyulu yatsopano, free radical imangosokoneza kugwira ntchito kwake kwanthawi zonse. Zotsatira zake, dera la chiwonongeko limawonjezeka ndipo unyolo umayamba, womwe umatha kuwonongeka kwa maselo a khungu ndi ukalamba.
Tsoka ilo, njirayi ndi yosasinthika, koma ndi yovomerezeka ndi malamulo. Kuti muchite izi, ndikokwanira kuyambitsa zakudya zomwe zili ndi antioxidant muzakudya zanu. Inde, izi sizingalepheretse kukalamba, koma zidzachedwetsa ndondomekoyi motsimikiza!
Osati chakudya chimodzi, kapena kusunga unyamata molondola
Asayansi ambiri adagwira ntchito yopanga mndandanda wachitsanzo womwe ungalole kuyimitsa kupita kwa nthawi. Koma m'zaka zaposachedwapa mu United States analengedwa tebulo la antioxidant ntchito zakudya, wotchedwa ORAC (Oxygen Radical Absorbance Capacity). Lili ndi mndandanda wa zakudya zomwe zili ndi ma antioxidants achilengedwe. Nazi zazikulu:
- Sinamoni. Akatswiri a moyo wautali amatsutsa kuti akhoza kuwonjezeredwa ku zakudya zonse ndi zakumwa zoledzeretsa, chinthu chachikulu ndicho kuchita nthawi zonse.
- Nyemba zouma. Zofiira, zakuda, zoyera, kapena zamawanga zidzachita. Komanso, theka la kapu ya nyemba ndilokwanira kupanga kusowa kwa antioxidants m'thupi.
- Zipatso ndi zipatso. Zipatso zakutchire zimatengedwa kuti ndizothandiza kwambiri, koma ngati sizipezeka, mutha kutenga zopanga kunyumba. Kuphatikiza apo, cranberries, currants, raspberries, sitiroberi ndi sitiroberi, maapulo Ofiira Okoma, yamatcheri okoma, plums, maapulo a Gala, ndi zina zotero.
- Artichokes. Mwa njira, ndi bwino kuti musaphike, koma mudye zosaphika.
Zakudya 10 zapamwamba zothandizira thupi kulimbana ndi ukalamba
Pophunzira mmene chakudya chimakhudzira thupi la munthu, asayansi apeza zimene sizimangotalikitsa moyo wa munthu, komanso kusunga unyamata wake. Izi zikuphatikizapo:
Cruciferous masamba. Izi ndi kolifulawa, zoyera ndi Brussels zikumera, broccoli, turnips ndi radishes. Ali ndi vitamini C wambiri, carotenoids ndi zinthu zomwe zimathandiza kulimbana ndi khansa. Mwa njira, kudya masambawa nthawi zonse kudzateteza osati kukalamba kokha, komanso kukula kwa matenda a maso.
Tomato. Amakhala ndi antioxidant yamphamvu yomwe, komanso, imalepheretsa kuchitika kwa matenda amtima ndi khansa.
Adyo. Lili ndi antioxidant, antibacterial, antiseptic ndi antiviral properties, zimathandiza kulimbana bwino ndi mavuto a kayendedwe ka magazi ndikuchotsa zitsulo zolemera m'thupi.
Peyala. Chifukwa cha kuchuluka kwake kwa vitamini E, omega-3 fatty acids ndi vitamini C, imalimbana bwino ndi kusintha kwa ukalamba m'thupi. Kuphatikiza apo, lili ndi mafuta a monounsaturated omwe amathandizira kuchepetsa cholesterol m'magazi ndikuteteza mtima. Kubweretsa mapeyala muzakudya zanu kumapangitsanso khungu lanu kukhala lofewa komanso lolimba kwa nthawi yayitali.
Njere zonse. Ali ndi mavitamini, antioxidants ndi fiber. Kugwiritsa ntchito kwawo kudzachepetsa chiopsezo chokhala ndi matenda okhudzana ndi ukalamba, makamaka khansa ndi matenda amtima, komanso kuyeretsa thupi mofatsa.
Karoti. Lili ndi vitamini A, yomwe imateteza kukongola kwa khungu ndi tsitsi.
Nsomba. Makamaka nsomba, sardines ndi hering'i, popeza ili ndi polyunsaturated omega-3 acids yambiri, yomwe imachepetsa kusintha kwa thupi kwa zaka zambiri.
Spice. Makamaka, tsabola wofiira ndi ginger, popeza ali ndi antioxidants.
Mtedza wa Brazil ndi mbewu za mpendadzuwa. Amakhala ndi mafuta acids ofunikira.
Zamkaka. Iwo ali ndi vitamini D wochuluka, yemwe akusowa chifukwa cha ukalamba ndipo amachititsa matenda a shuga ndi matenda a mtima.
Ma accelerator okalamba
Zowona, sizingatheke kuti kuletsa ukalamba kuthe, koma ndizotheka kuchedwetsa kwambiri. Kuti tichite izi, ndikokwanira kusapatula, kapena kuchepetsa, kudya zakudya zina.
- Shuga - Amathandizira kukula kwa matenda otupa osatha m'thupi. Ndikoyenera kuchepetsa kuchuluka kwa maswiti ndi confectionery omwe amadyedwa. M'malo mwake, ndi bwino kuyambitsa zipatso ndi zipatso muzakudya zanu. Iwonso ndi okoma, koma athanzi.
- Mafuta a Trans - zinthu zophikidwa (zili ndi margarine), chakudya chofulumira, ndi zakudya zokazinga. Zimalimbikitsa kutupa, kukana insulini, kapena kunyalanyaza kwa insulin, komanso kuchuluka kwa cholesterol m'magazi ndi kunenepa kwambiri.
- Chakudya chokonzedwa - tirigu woyengedwa, kuphatikizapo ufa, ufa, mkaka wosakanizidwa, nyama yowonongeka (mu hamburgers). Pambuyo pokonza, mkaka umataya katundu wake wopindulitsa, ndipo 50% ya calcium yomwe ili mmenemo imakhala yosayenera kuti thupi likhale loyenera. Zomwezo zimachitikanso ndi mbewu ndi nyama. Ngakhale kuti zinthu kumeneko zikuchulukirachulukira ndi mchere wowonjezera, shuga ndi zowonjezera, zomwe opanga nthawi zina samalekerera.
- Mafuta ophikira - mafuta a chimanga, mafuta a mpendadzuwa, mafuta a flaxseed, etc. Ali ndi omega-6 acids ambiri komanso omega-3 ochepa kwambiri.
- Nyama ya nyama ndi nkhuku, mu zakudya zomwe kukula kwa mahomoni ndi maantibayotiki kunalipo.
- Mowa - umaipitsa thupi lonse ndipo nthawi zambiri umayambitsa matenda oopsa.
- Zotsekemera zopangira - zimayambitsa chitukuko cha khansa ndi matenda ena aakulu. Kukhalapo kwawo kapena kusakhalapo kwawo, monga lamulo, kumawonetsedwa pamapaketi. Choncho khalani maso. Ndipo thupi lidzati "zikomo" kwa inu tsiku lina.
Momwe mungapewere kukalamba
Kafukufuku wa asayansi ku yunivesite ya California wasonyeza kuti chimodzi mwa zifukwa zazikulu za ukalamba m'thupi ndi kuwonongeka kwa mayamwidwe a shuga ndi zaka, zomwe zingalephereke ndi kuyenda kwa tsiku ndi tsiku mu mpweya wabwino kwa theka la ola.
Ndipo wasayansi wina dzina lake Nicolas Starkey wa ku New Zealand ananenapo kuti: “Zakudya zonse zotsekemera ndi uchi zimatha kuchotsa mantha ndi nkhawa ndi kukumbukira munthu akadzakula.”
Kuphatikiza apo, kuti mukhalebe wachinyamata komanso wathanzi, muyenera kuchita masewera olimbitsa thupi pafupipafupi, kukhala ndi moyo wathanzi, kumwa malita 2-2.5 amadzi patsiku ndikupatula mchere, shuga ndi zakudya zamafuta kwambiri pazakudya zanu.
Ndipo chofunika kwambiri kukumbukira ndi chakuti ukalamba umayamba ndi kulingalira m’mutu mwanu. Chifukwa chake, athamangitseni, sangalalani ndi moyo ndipo sangalalani!
Tasonkhanitsa mfundo zofunika kwambiri pazakudya koyenera kuti muchepetse kukalamba ndipo tingakhale othokoza ngati mutagawana chithunzi patsamba lawebusayiti kapena mabulogu, ndi ulalo wa tsambali: