Zamkatimu
Mwinanso amuna onse amadziwa kuti moyo wawo molunjika umadalira mtundu wa chakudya. Komabe, pazifukwa zosiyanasiyana, samvera malangizo a akatswiri azaumoyo. Koma omalizawa akuumirira kuti mawonekedwe amthupi a amuna ndi akazi ndi osiyana kwambiri. Izi zikutanthauza kuti abambo ndi amai amafunikira njira ya munthu payekhapayekha posankha zakudya.
Zotsatira zakukalamba pa chakudya champhongo
Tiyenera kukumbukira kuti asayansi achita maphunziro oposa khumi ndi awiri pazakudya za amuna. Chotsatira chake, adatha kukhazikitsa kuti njira yoyenera yosankha mankhwala imalola amuna pambuyo pa zaka 30 kukhala ndi thanzi labwino, mzimu wabwino ndi mphamvu. Komanso kuti adziteteze ku matenda ena omwe nthawi zambiri amakumana nawo. Mwa iwo: khansa, matenda oopsa, matenda a mtima ndi matenda a mtima.
Zamasamba amuna
Posachedwapa, oimira ambiri a boma lamphamvu asankha zakudya zamasamba zomwe siziphatikizapo nyama. Ndithudi ili ndi ubwino wake. Komabe, pamenepa, akatswiri a kadyedwe amalimbikitsa kuti aganizire mozama za zakudya zawo ndikuonetsetsa kuti akupereka thupi ndi zakudya zonse zofunika zomwe zimafunikira kuti zigwire bwino ntchito. Pankhaniyi, chidwi chapadera chiyenera kuperekedwa kwa:
- Mapuloteni, amene amakana okha, kupatula nyama. Mukhoza kudzaza kuperewera kwake mwa kudya dzinthu, mazira, mtedza, mkaka, chimanga.
- Calcium, yomwe thanzi la mafupa limadalira. Amapezeka m'masamba obiriwira akuda monga sipinachi ndi broccoli, komanso mkaka.
- Iron, mulingo womwe umakhudza hemoglobin, motero kulimbana kwa thupi ndi ma virus ndi mabakiteriya. Mutha kulipilira kuchepa kwake pakudya masamba obiriwira.
- Vitamini B12, yomwe imayambitsa thanzi. Amapezeka m'mazira, tchizi wolimba, ndi chimanga.
- CHIKWANGWANI amafunikira chimbudzi yachibadwa. Amapezeka m'masamba ndi zipatso.
Zopangira 19 zapamwamba za amuna
Pakadali pano, ngakhale amuna amakonda zophikira, malinga ndi akatswiri azakudya, zakudya zotsatirazi ziyenera kuphatikizidwa pazakudya zawo:
tomato… Amakhala ndi lycopene, antioxidant wamphamvu. Zotsatira zakufufuza zawonetsa kulumikizana kwachindunji pakati pa mulingo wa lycopene m'magazi a munthu wazaka zapakati komanso chiwopsezo chokhala ndi vuto la mtima. Komanso, kudya zakudya zotere kumachepetsa chiopsezo chokhala ndi khansa ya prostate. Pofuna kugaya bwino, tomato amalangizidwa kuti asakonzedwe ndikuwaza mafuta.
Mbewu ya fulakesi… Imachepetsa cholesterol yamagazi mwachilengedwe. Suzanne Hendrick, pulofesa wa sayansi ya zakudya ndi zakudya ku yunivesite ya Iowa, ananena kuti “mafuta a nthamza ndi njira yabwino m'malo mwa mankhwala osokoneza bongo.” (1) Kuphatikiza apo, ku 2008 ku University of Texas, maphunziro adachitika omwe adawonetsa kuti 30 gr. za njerezi patsiku (pafupifupi supuni 3) zithandiza kupewa kukula kwa khansa ya prostate.
Mbale… Kudya chimanga tsiku lililonse kumachepetsa chiopsezo chokhala ndi matenda amtima, matenda ashuga, kunenepa kwambiri komanso kukhumudwa, komanso kuteteza kuthamanga kwa magazi.
Nthochi ndi zipatso… Mwa kuwaphatikiza pazakudya zanu, mumapereka thupi lanu potaziyamu, chifukwa chake, kupewa chiopsezo chokhala ndi matenda oopsa. Makamaka, izi zimagwira ntchito kwa iwo omwe amakonda chakudya chamchere wambiri.
Chokoleti... Kudya chokoleti pafupipafupi, kumachepetsa chiopsezo cha matenda amtima, malinga ndi kafukufuku wofalitsidwa ndi asayansi ochokera ku Sweden mu magazini ya Neurology. Kuphatikiza apo, mu 2012, buku lomwe asayansi aku Italiya adalemba mu magazini ya Hypertension, likuchitira umboni za cocoa mu chokoleti pamagwiridwe antchito a ubongo wamwamuna, ndiye kuti, pokumbukira, chidwi, malankhulidwe, kuganiza, ndi zina zambiri. Kuphatikiza pa chokoleti, vinyo wofiira, tiyi, mphesa ndi maapulo ali ndi izi.
Nyama yofiira - gwero labwino kwambiri la mapuloteni, komanso vitamini E ndi carotenoids.
Tiyi yaukhondo… Imakhutitsa thupi ndi ma antioxidants kuti athane ndi nkhawa.
oyisitara… Kulemeretsa thupi ndi zinc, amakhala ndi mulingo woyenera kwambiri wa testosterone m'magazi, potero, zimakhudza ntchito yobereka ya amuna.
Salimoni… Kuphatikiza pa mapuloteni, ili ndi omega-3 fatty acids, omwe amachepetsa cholesterol yamagazi, amapewa chiopsezo cha kukhumudwa, khansa ya prostate ndi matenda amtima. Mitundu ina ya nsomba ndiyonso yoyenera.
Madzi achilengedwe, makamaka makangaza. Uwu ndi mwayi wabwino wopindulitsa thupi lanu ndi mavitamini poletsa kukula kwa khansa ya prostate.
Adyo… Zimathandiza kukhala ndi thanzi la mtima komanso kuchepetsa mafuta m'magazi.
blueberries… Chifukwa cha kuchuluka kwa proanthocyanidins, imachepetsa chiopsezo chokhala ndi matenda amtima, kansa ya prostate ndi matenda ashuga, komanso kumawonjezera kukumbukira.
mazira… Sikuti zimangolemeretsa thupi ndi zomanga thupi ndi chitsulo, komanso zimalimbana ndi kutaya kwa tsitsi.
Mitundu yonse ya kabichi… Amakhala ndi sulforaphane, omwe amalepheretsa kukula kwa khansa.
tsabola wofiyira… Lili ndi vitamini C wambiri kuposa madzi a lalanje.
Zokolola za mkaka… Ndi gwero la mapuloteni, mafuta, calcium, mavitamini A ndi D.
Peyala… Kugwiritsa ntchito kwake kumathandizira kukhalabe wathanzi lamatenda amtima.
Saminoni… Ili ndi zotsatira zabwino kwambiri zotsutsana ndi bakiteriya, imachepetsa chiopsezo chokhala ndi matenda ashuga komanso imalimbikitsa thupi ndi ma antioxidants.
Amondi… Muli mafuta fatty acids, komanso mavitamini E, B ndi potaziyamu, omwe amachepetsa magazi m'magazi, komanso kuwongolera magwiridwe antchito amtima ndi chiwindi.
Kodi mungasunge bwanji thanzi lanu?
- Muzichita masewera olimbitsa thupi nthawi zonse… Kukhala bwino kwa thupi, komanso thanzi la mtima, zimatengera momwe munthu amakhalira.
- Siyani kusuta… Zimayambitsa matenda am'mapapo ndi mitima.
- Menyani kunenepa m'njira iliyonse - osadya mopitirira muyeso, khalani ndi moyo wokangalika. Izi zimachepetsa chiopsezo chokhala ndi matenda ashuga komanso matenda amtima.
- Kugona maola 7 patsiku… Apo ayi, mufupikitsa moyo wanu.
- Imwani madzi ambiri… Izi zidzakuthandizani kukonza chimbudzi, kagayidwe kachakudya mthupi ndikusunga khungu kukhala lachinyamata.
- Kuseka zambiri… Madokotala amati kuseka ndi mankhwala abwino kwambiri ku matenda onse, omwe, alibe zotsutsana.
Chifukwa chake, sangalalani ndi moyo ndikukhala athanzi!