Inde, palibe chimene chimayambitsa matenda onse. Kusokonezeka kwa zakudya ndi kukhudzidwa kwa zinthu, kusalinganika kwa mahomoni chifukwa cha kupsinjika maganizo ndi zakudya zopanda thanzi - matenda a autoimmune, mabakiteriya otsika "abwino" kuyambira kubadwa (mwa njira, chifukwa chofala cha colic mwa makanda), kugwiritsa ntchito maantibayotiki ndi njira zakulera, mankhwala osokoneza bongo, olemera kwambiri. zitsulo, chilengedwe ndi kuchepetsa chizolowezi kusakaniza zosakaniza - izi ndi zifukwa zazikulu za thanzi lathu losauka. Ndipo thupi likhoza kutisonyeza kuti sitiri athanzi m’njira zambiri: mwa kutopa, kufooka, mavuto a m’mimba, ndipo nthawi zambiri kudzera pakhungu.
Kupeza Zomwe Zimayambitsa Ziphuphu: Thanzi la M'matumbo
Pamene matumbo sali bwino, nthawi yomweyo amakhudza khungu. Ziphuphu mwina ndi chiwonetsero chodziwika bwino cha vuto la khungu ndipo ndi chizindikiro cha kusalinganika pakati pa mabakiteriya "abwino" ndi "oyipa" am'matumbo. Chakudya chochuluka mu shuga, mbewu, nyama ndi zakudya zokonzedwa kumabweretsa kusalinganika kwa mahomoni, kuchuluka kwa insulini, kukula kwa tizilombo toyambitsa matenda a Candida ndi mavuto ena am'mimba. Choncho zakudya ndizomwe zimayambitsa komanso njira yothetsera vutoli.
Ndikofunika kuzindikira kuti kudya koyenera kokha sikungakupulumutseni ku mavuto onse, koma kumatanthauza zambiri kwa thupi lathu. Thupi lathu likhoza kuthyola zakudya zonse ndikuchotsamo zinthu zothandiza, zomwe sitinganene za zakudya zosinthidwa, mosasamala kanthu kuti zimawoneka ngati "zachilengedwe" bwanji. Kuphatikiza apo, pogwiritsa ntchito mitundu yosiyanasiyana ya zinthu zomwe zatha, timachepetsa kuchuluka kwa mabakiteriya abwino m'matumbo, motero chitetezo chathu cha mthupi.
Choncho, ngati khungu lanu lili ndi ziphuphu, dziwani kuti mukhoza kuchiza kwathunthu mwa kuchepetsa kudya kwa poizoni m'thupi ndikuyamba kuyendetsa bwino kagayidwe kanu. Mutha kuzindikira zosintha zoyamba pakangotha sabata imodzi mutatsatira zakudya zoyera.
Pansipa pali mndandanda wa malamulo omwe muyenera kutsatira kuti matumbo anu ndi khungu lanu zikhale zathanzi kwa moyo wanu wonse.
1. Idyani masamba alalanje
Dzungu, sikwashi ya butternut, mbatata, kaloti, tsabola wa belu walalanje ali ndi antioxidant beta-carotene (yomwe imasandulika vitamini A m'thupi). Masamba onsewa ali ndi pigment yowala ya lalanje (iyi ndi beta-carotene), yomwe imathandizira chitetezo chamthupi, ambiri omwe amakhala m'mimba. Beta-carotene imathandizanso kuti khungu likhale lamtundu komanso limathandizira kulimbana ndi matenda osiyanasiyana, chifukwa. amachepetsa kutupa, imodzi mwa mitundu ya ziphuphu zakumaso. Yesani kuphatikiza zakudya izi muzakudya zanu tsiku lililonse; mbatata yophikidwa kapena yokazinga ndi sikwashi ya butternut, ma smoothies a dzungu, chimanga kapena soups pureed.
2. Onjezani sipinachi ndi masamba ena obiriwira pachakudya chilichonse
Sipinachi imakhala ndi mavitamini ambiri a B, omwe amachititsa kuti khungu likhale ndi thanzi labwino, komanso vitamini E, yomwe imakhala ngati antioxidant, imachepetsa kutupa ndi kupanga mapangidwe aulere. Sipinachi imakhalanso ndi mapuloteni ambiri, omwe amagwira ntchito popanga khungu la collagen. Kuphatikiza apo, sipinachi ndi gwero labwino kwambiri lachitsulo, zomwe zikutanthauza kuti zimathandizira kutuluka kwa magazi pakhungu ndikuwongolera kagayidwe. Powonjezera madzi a mandimu ku sipinachi, mutha kugwiritsa ntchito vitamini C kuti azitha kuyamwa chitsulo chosakhala cha heme kuchokera ku chomera chilichonse. Masamba ena amasamba omwe atha kuwonjezeredwa pazakudya zanu zapakhungu ndi chard, kale, romaine, parsley, ndi cilantro.
3. Idyani zakudya zofufumitsa tsiku lililonse
Zakudya zofufumitsa zimaphatikizapo sauerkraut, kimchi, kefir, pickles, apulo cider viniga, ndi kombucha. Iwo ali odzaza ndi zikhalidwe za probiotic zomwe zimawonjezera mabakiteriya abwino ndikumenyana ndi mabakiteriya oipa. Mutha kusankha kefir wopanda mkaka kapena yogurt wopangidwa ndi kokonati ndi madzi a kokonati. Mukasankha sauerkraut kapena kimchi, onetsetsani kuti zasungidwa mufiriji m'masitolo chifukwa zikhalidwe zamoyo zimakhudzidwa kwambiri ndi mikhalidwe ndipo zimafa kutentha kwambiri.
4. Pewani zakudya zokazinga ndi zopangidwa
Zakudya zopanda thanzi, zakudya zofulumira, ndi zakudya zina zokazinga komanso zokonzedwa bwino zimachepetsa kutulutsa poizoni m'thupi ndikupangitsa kufa kwa mabakiteriya "abwino". Amawonjezeranso kufalikira kwa mabakiteriya oyipa ndikupangitsa kuti musamve bwino chifukwa chake. Zonse chifukwa thupi lanu limagwiritsa ntchito mphamvu zambiri kuti lithane nawo. Ndipo poizoni onsewa osakonzedwa amatuluka pakhungu - chiwalo chachikulu kwambiri cha thupi lathu. Anthu ambiri samawona kulumikizana, koma ndizodziwikiratu. Musakhale m'modzi mwa omwe sawona mgwirizano pakati pa zakudya zopanda pake ndi kutupa kumaso. Ganizirani zomwe mumadya!
5. Onjezani madzi omwe mumamwa
Sizokhudzanso magalasi 6 odziwika bwino pa tsiku, koma za kuchuluka kwa madzi omwe mumadya. Madzi amatsuka thupi ndipo amapangitsa kuti chimbudzi chikhale chosavuta, choncho yesani kuphatikiza zakumwa zambiri zamadzi m'zakudya zanu, monga tiyi wa zitsamba ndi ma smoothies opangira kunyumba.
6. Idyani Magwero a Vitamini C
Vitamini C imathandizira kuchepetsa kutupa komanso kukonza mawonekedwe a khungu. Mwamwayi, pali magwero ambiri a vitamini C, kuphatikizapo mandimu, mandimu, kaloti, tomato, tsabola, sipinachi, letesi ya romaine, kale, parsley, dandelion, chard, argoula, zukini, ndi maapulo. Malalanje, mavwende ngakhale nthochi zilinso nazo. Ngati mumakhudzidwa ndi zipatso za citrus, yang'anani kwina, mwachitsanzo, ngati mumakonda zakudya zapamwamba, goji ndi camu camu zingakuthandizeni kuwonjezera vitamini C pazakudya zanu.
7. Musaiwale Mafuta Athanzi
Mafuta athanzi amathandiza khungu kukhala lathanzi. Mafuta amathandiza kuchepetsa kutupa ndi kubwezeretsa umphumphu wa khungu, zomwe ndizofunikira kwambiri kwa ziphuphu. Kuti muwone zotsatira zake, sikoyenera kudya mafuta ambiri, supuni 1-2 za mafuta patsiku ndizokwanira. Anzanu apamtima apakhungu pankhaniyi: azitona, ma amondi aiwisi, ma cashews, njere zosaphika za dzungu, mtedza wa brazil, mtedza waiwisi, ma pecans, ufa wa koko, ndi mapeyala. Zakudya zonsezi zimakhala ndi omega-3s, amino acid, mavitamini a B, ndi mchere monga selenium ndi iron. Kokonati, kokonati ndi mafuta a azitona amakhalanso ndi anti-fungal komanso anti-inflammatory effect.
Musamangoganizira za chakudya chimene simungadye, koma pa chakudya chimene mungathe. Ntchito ndendende ubwino pa njira thanzi khungu. Kudzaza matumbo ndi mabakiteriya opindulitsa, mutha kuyesa kumwa ma probiotics. Dzazani mbale zanu ndi antioxidants ndipo khungu lanu lidzati posachedwa "Zikomo!"