Chakudya chothetsa ludzu lanu

Munthu aliyense amamva ludzu lamphamvu nthawi ina. Zingawonekere osati m'chilimwe, komanso m'nyengo yozizira, makamaka ngati isanayambe kuchita masewera olimbitsa thupi kwambiri. Monga lamulo, kuti muchotse, ndikwanira kumwa kapu yamadzi. Zidzakulolani kuti muwonjezere madzi otayika m'thupi, kusowa kwake komwe kumayambitsa zomverera zofanana. Koma bwanji ngati iye sali pafupi?

Udindo wa madzi m'thupi la munthu

Madokotala amanena kuti kumva ludzu sikunganyalanyazidwe mulimonse. Thupi la munthu pafupifupi 60% madzi. Amagwiranso ntchito pazochitika zambiri zomwe zikuchitika mmenemo, ndipo ali ndi udindo woyendetsa bwino ziwalo zonse.

Kuphatikiza apo, ndi madzi omwe amayang'anira kutentha kwa thupi la munthu, amathandizira kuchepetsa poizoni, amaonetsetsa kuti zakudya ndi okosijeni zimatumizidwa m'maselo, komanso zimasamalira thanzi la minofu ndi mafupa. Kupanda madzi kumayambitsa hypotension, kusalinganika kwa electrolyte, kapena mchere monga potaziyamu, calcium, sodium ndi ena, mtima arrhythmias ndi kusokonezeka kwa ubongo.

Munthu amafunikira madzi amadzi kwautali wotani

Akatswiri a pachipatala cha Mayo (gulu lalikulu kwambiri la zipatala, malo opangira ma laboratories ndi masukulu) amati m’mikhalidwe yabwinobwino, “tsiku lililonse, thupi la munthu limataya malita 2,5 amadzimadzi chifukwa cha kupuma, kutuluka thukuta, kukodza ndi kutuluka m’matumbo. Kuti zotayika izi zisakhudze magwiridwe ake, ziyenera kuwonjezeredwa "^(3,4)… Ndicho chifukwa chake akatswiri a kadyedwe amalangizidwa kumwa madzi okwana malita 2,5 patsiku.

Malinga ndi kafukufuku wa bungwe la Institute of Medicine ku United States, 20 peresenti ya madzi a m’thupi amachokera ku chakudya. Kuti mupeze 80% yotsalayo, muyenera kumwa zakumwa zosiyanasiyana kapena kudya masamba ndi zipatso zomwe zili ndi madzi ambiri.

Nthawi zina, munthu angafunike mpaka malita 7 a madzi patsiku, omwe ndi:

1. 1 Mukamasewera masewera kapena kukhala ndi dzuwa kwa nthawi yayitali;
2. 2 Ndi matenda a m'mimba;
3. 3 Pa kutentha kwambiri;
4. 4 Ndi menorrhagia, kapena kusamba kwakukulu kwa amayi;
5. 5 Ndi zakudya zosiyanasiyana, makamaka mapuloteni.

Zomwe zimayambitsa kutaya madzimadzi

Kuphatikiza pazifukwa zomwe zili pamwambazi zomwe zimapangitsa kuti chinyezi chiwonongeke, asayansi atchula zina zingapo. Zina mwa zomwe, kunena mofatsa, ndizodabwitsa:

• Matenda a shuga. Njira ya matenda limodzi ndi pafupipafupi pokodza. Izi zikufotokozedwa ndi mfundo yakuti nthawi zina impso sizingathe kupirira katunduyo, ndipo glucose amachoka m'thupi.
• Kupsinjika maganizo. Kunena mwasayansi, kuchuluka kwa mahomoni opsinjika maganizo kumachepetsa kuchuluka kwa ma electrolyte ndi madzimadzi m'thupi.
• Premenstrual syndrome (PMS) mwa amayi. Malinga ndi zimene ananena Robert Kominiarek, yemwe ndi dokotala wa mabanja amene ali ku Ohio, m’dziko la United States, anati: “PMS imakhudza mmene timadzi ta m’thupi timene timayendera.
• Kumwa mankhwala, makamaka kuti mukhazikitse kuthamanga kwa magazi. Ambiri aiwo ndi diuretic.
• Mimba ndipo, makamaka, toxicosis.
• Kupanda masamba ndi zipatso mu zakudya. Zina mwa izo, mwachitsanzo, tomato, mavwende ndi chinanazi, zimakhala ndi madzi okwana 90%, choncho amatenga nawo mbali pobwezeretsa kutaya kwa madzi m'thupi.

Zakudya 17 Zapamwamba Zowonjezera Madzi a M'thupi

Chivwende. Lili ndi 92% yamadzimadzi ndi 8% shuga wachilengedwe. Komanso ndi gwero la electrolyte monga potaziyamu, sodium, magnesium ndi calcium. Pamodzi ndi izi, chifukwa cha kuchuluka kwa vitamini C, beta-carotene ndi lycopene, imateteza thupi ku zotsatira zoyipa za cheza cha ultraviolet.

Chipatso champhesa. Ili ndi 30 kcal yokha ndipo ndi 90% yamadzi. Kuphatikiza apo, ili ndi zinthu zapadera - phytonutrients. Amatha kuyeretsa thupi la poizoni ndi kuchepetsa chiopsezo chokhala ndi maselo a khansa.

Nkhaka. Amakhala ndi madzi okwanira 96%, komanso ma electrolyte monga potaziyamu, calcium, magnesium, sodium ndi quartz. Yotsirizirayi ndi yopindulitsa kwambiri kwa minofu, cartilage ndi mafupa.

Peyala. Lili ndi 81% yamadzimadzi, komanso 2 carotenoids - lycopene ndi beta-carotene, zomwe zimakhala ndi zotsatira zabwino pazochitika zonse za thupi.

Cantaloupe, kapena cantaloupe. Pa 29 kcal, imakhala ndi madzi mpaka 89%. Kuphatikiza apo, pokhala gwero labwino kwambiri lamphamvu, imathandizira kagayidwe kachakudya ndikuwongolera kuchuluka kwa shuga m'magazi.

Sitiroberi. Lili ndi 23 kcal yokha ndipo lili ndi madzi 92%. Ili ndi zinthu zabwino kwambiri za antioxidant ndipo imagwiranso ntchito mwachangu pakuwongolera kuchuluka kwa shuga m'magazi.

Burokoli. Ndi madzi 90% ndipo ali ndi antioxidant ndi anti-inflammatory properties. Kuphatikiza apo, ili ndi ma electrolyte ofunikira kwambiri - magnesium, yomwe imapangitsa ntchito yamtima.

Citrus. Amakhala ndi madzi okwanira 87% komanso kuchuluka kwa vitamini C.

Saladi wa masamba. Ndi madzi 96%.

Zukini. Lili ndi madzi 94% komanso limathandizira kukonza chimbudzi.

Apulosi. Lili ndi madzi 84% ndi kuchuluka kwa ma electrolyte, makamaka chitsulo.

Tomato ndi madzi 94% komanso kuchuluka kwa michere ndi ma antioxidants.

Selari. Ndi 95% madzi ndi bwino ntchito ya mtima dongosolo ndi m`mimba thirakiti, komanso kubweza ukalamba ndi kutonthoza dongosolo mantha.

Radish ndi madzi 95%.

A chinanazi. Ndi madzi 87%.

Apurikoti. Lili ndi madzi 86%.

Zakumwa zoziziritsa kukhosi - tiyi, madzi, timadziti, ndi zina zotero. Zotsatira za kafukufuku zomwe zinafalitsidwa mu Medicine and Science in Sports and Exercise mu 2008 zinasonyeza kuti "oyenda panjinga omwe amamwa zakumwa zoziziritsa kukhosi asanachite masewera olimbitsa thupi komanso panthawi yochita masewera olimbitsa thupi ankachita masewera olimbitsa thupi kwa mphindi 12 kuposa omwe amakonda kutentha." Izi zikufotokozedwa ndi mfundo yakuti zakumwazi zimachepetsa kutentha kwa thupi. Chotsatira chake, thupi liyenera kuyika khama lochepa pochita zolimbitsa thupi zomwezo.

Kuphatikiza apo, supu zamasamba ndi yoghurt zimathandizira kubwezeretsa madzi otayika. Komanso, amakhalanso ndi zinthu zingapo zothandiza, makamaka, amathandizira kagayidwe kachakudya ndikuwonjezera chitetezo chokwanira.

Zakudya zomwe zimalimbikitsa kutaya madzi m'thupi kapena kutaya madzi m'thupi

• Zakumwa zoledzeretsa. Amakhala ndi diuretic katundu, motero amachotsa mwachangu madzimadzi m'thupi. Komabe, kapu yamadzi pambuyo pa mlingo uliwonse wa mowa ingathandize kupewa chimfine ndi zotsatira zake zoipa pa thupi.
• Ice cream ndi chokoleti. Kuchuluka kwa shuga komwe amakhala kumalimbikitsa thupi kugwiritsa ntchito madzi ambiri momwe angathere pokonza, ndipo, motero, kumawononga madzi.
• Mtedza. Amakhala ndi 2% yokha yamadzi ndi mapuloteni ambiri, omwe amatsogolera ku kuchepa kwa madzi m'thupi.

Zolemba zina zofananira:

• General makhalidwe a madzi, tsiku chofunika, digestibility, opindulitsa katundu ndi zotsatira pa thupi
• Zothandiza komanso zowopsa zamadzi owala
• Madzi, mitundu yake ndi njira zodziyeretsera