Chitetezo cha mthupi ndi njira yodzitetezera ku chilichonse chomwe chingawononge. Zimateteza ku chilichonse chachilendo kuchokera kunja ndikuwononga maselo olephera kapena osatha. Koma m'nyengo yozizira, chitetezo chathu cha mthupi chimachepa chifukwa cha kusowa kwa dzuwa komanso kusowa kwa zakudya. Mankhwala azitsamba amathandizira, zomwe zimakulitsa chitetezo chokwanira.
Citrus
Nthawi zambiri, timatsamira zipatso za citrus tikakhala ndi chimfine. Komabe, vitamini C imathandiza kuti chitetezo cha mthupi chikhale cholimba chifukwa chimawonjezera kupanga maselo oyera a magazi. Thupi lathu silitulutsa kapena kusunga vitamini iyi, chifukwa chake iyenera kutengedwa tsiku lililonse, makamaka masika. Idyani malalanje, manyumwa, ma tangerines, mandimu ndi zipatso zina za citrus.
Tsabola wofiyira belu
Ngati mukuganiza kuti zipatso za citrus zili ndi vitamini C wambiri, ndiye kuti mukulakwitsa. Zikuoneka kuti tsabola wofiira wokoma kapena wa ku Bulgaria ali ndi vitamini C kawiri kawiri! Mulinso beta-carotene yambiri, yomwe imathandiza kuti khungu ndi maso zisamayende bwino.
Burokoli
Broccoli ndi nyumba yosungiramo mavitamini ndi mchere! Zamasamba ndi zabwino kwambiri zomwe mungaike patebulo lanu la chakudya chamadzulo. Lili ndi mavitamini A, C, E, komanso antioxidants ndi fiber. Kuti mutenge mavitamini m'thupi lanu, yesetsani kuti musaphike broccoli kwa nthawi yayitali. Njira yabwino ndiyo kudya masamba osaphika.
Adyo
Garlic ndi mankhwala otsimikiziridwa, machiritso omwe adadziwika kwa agogo athu. Komabe, kwenikweni, anthu azindikira kufunika kwake polimbana ndi matenda kwa nthawi yayitali. Mphamvu zolimbitsa chitetezo cha mthupi za adyo ndi chifukwa cha kuchuluka kwake kwa mankhwala okhala ndi sulfure monga allicin. Chifukwa chake yonjezerani ku mbale zazikulu, saladi, zokometsera ndipo musawope kununkhira kwake.
ginger wodula bwino
Ginger ndi chinthu china chomwe chimasinthidwa pambuyo podwala. Zimathandiza kuchepetsa kutupa, kuchepetsa kupweteka kwa pakhosi, ndi kuthetsa nseru. Ginger amathandizanso kuchepetsa matenda osatha komanso kuchepetsa cholesterol, malinga ndi kafukufuku waposachedwapa. Bweretsani ginger ndi mandimu, onjezerani ku mbale zazikulu ndi mavalidwe a saladi.
sipinachi
Sipinachi ili pamndandandawu osati chifukwa chokhala ndi vitamini C wochuluka. Lilinso ndi antioxidants ndi beta-carotene, zomwe zimawonjezera mphamvu ya chitetezo cha mthupi kulimbana ndi matenda. Monga broccoli, ndibwino kuti musaphike kwa nthawi yayitali. Njira yabwino ndikugwiritsa ntchito ngati chopangira chobiriwira cha smoothie. Komabe, kutentha pang'ono kumawonjezera kuchuluka kwa vitamini A ndikutulutsa zakudya zina.
Amondi
Pankhani ya kupewa ndi kulimbana ndi chimfine, vitamini E sagwiritsidwa ntchito kwambiri kuposa vitamini C. Komabe, vitamini E ndiye chinsinsi cha chitetezo cha mthupi. Ndi vitamini yosungunuka mafuta yomwe imayenera kudyedwa moyenera. Mtedza ngati maamondi mulibe vitamini E wokha komanso mafuta athanzi. Kapu imodzi ya amondi, yomwe ili pafupifupi mtedza 46 wathunthu, imapereka pafupifupi 100% ya vitamini E yovomerezeka tsiku lililonse.
Tiyi yaukhondo
Tiyi wobiriwira ndi wakuda ali ndi flavonoids. Komabe, tiyi wobiriwira ali ndi epigallocatechin gallate (kapena EGCG), yomwe ilinso antioxidant yamphamvu. EGCG yawonetsedwa kuti imathandizira chitetezo cha mthupi. Njira yowotchera ya tiyi wakuda imawononga zochuluka za antioxidant izi. Tiyi wobiriwira amawotchedwa ndipo samafufuzidwa, choncho EGCG imasungidwa. Ndiwonso gwero labwino la amino acid L-theanine, lomwe limalimbikitsa bata komanso bata lamalingaliro.
Kuwonjezera pa kudya zakudya zomwe zimathandiza kulimbikitsa chitetezo cha mthupi, ndi bwino kutsatira malamulo awa:
1. Gonani bwino komanso kupewa nkhawa. Kulephera kugona ndi kupsinjika maganizo kumawonjezera kupanga kwa hormone cortisol, yomwe imapangitsa kuti chitetezo cha mthupi chitetezeke.
2. Pewani kusuta fodya. Izi zimalepheretsa chitetezo cham'thupi ndikuwonjezera chiopsezo cha bronchitis ndi chibayo mwa aliyense, komanso matenda apakati pa makutu mwa ana.
3. Chepetsani kuchuluka kwa mowa. Kumwa mowa mopitirira muyeso kumawononga chitetezo cha mthupi ndipo kumawonjezera chiopsezo ku matenda a m'mapapo. Moyenera, ndithudi, kusiya mowa kwathunthu.
4. Idyani mankhwala ophera tizilombo. Kafukufuku akuwonetsa kuti zowonjezerazi zimachepetsa matenda a kupuma ndi m'mimba.
5. Yendani panja. Kuwala kwa Dzuwa kumayambitsa kupanga vitamini D. Zoonadi, m'nyengo yozizira, mlingo wa vitaminiyu umachepa, kotero kuti nthawi yoyenda ikhoza kuwonjezeka. Kuchepa kwa vitamini D kumayambitsa chiopsezo chachikulu cha matenda opuma.
6. Yesani zitsamba zolimbitsa thupi. Eleutherococcus, Asia ginseng, astragalus amathandizira kuteteza thupi ku matenda. Ndikwabwinonso kukhala pafupi kapena kumwa mankhwala a echinacea tincture kapena tiyi, omwe amateteza ku tizilombo toyambitsa matenda.