Turmeric, omega-3s, calcium ... Potenga zowonjezera, tikuyembekeza kuti zithandizira kulimbitsa chitetezo chathu, kupewa kutupa, ngakhale kupangitsa tsitsi lathu kukhala lokhuthala, lalitali komanso lamphamvu. Koma zilembo sizimakuuzani momwe mungapindulire nazo. Kodi pali zowonjezera zomwe zimatengedwa bwino musanadye? M'mawa kapena madzulo? Pamodzi ndi zinthu ziti? Ndi wina ndi mzake kapena basi mosiyana? Pakalipano, ngati simutsatira malamulo ofunikira, pamapeto pake sipadzakhala phindu.
Zoonadi, kudzipangira nokha mankhwala ndi zowonjezera popanda kukaonana ndi dokotala wanu kungakhale kopanda phindu kapena koopsa. Ndipo sindimalimbikitsa kuchita izi konse! Koma ngati mukufunikira kuthandizira thupi kuti likwaniritse kusowa kwa izi kapena chinthucho, ndiye kuti dokotala wabwino adzakufotokozerani zovuta zonse za kumwa mankhwala. Kuphatikiza pa mafotokozedwe a madokotala, ndinaganiza zofalitsa malingalirowa, omwe apatsidwa kwa ife ndi Taz Bhatia, MD, woyambitsa ndi mkulu wa Center for Holistic and Integrative Medicine ya Atlanta, ndi Lisa Simperman, katswiri wa American. Academy of Nutrition and Dietetics.
Kodi ndiyenera kumwa zowonjezera ndi chakudya kapena m'mimba yopanda kanthu?
Zowonjezera zambiri ziyenera kutengedwa ndi chakudya chifukwa chakudya chimayambitsa kupanga asidi m'mimba, zomwe zimawonjezera kuyamwa. Koma pali zina.
Mavitamini osungunuka mafuta monga mavitamini A, D, E, ndi K amamwedwa bwino kwambiri ndi mafuta ochepa, monga mafuta a azitona, batala wa mtedza, salimoni, mapeyala, ndi njere za mpendadzuwa. (Mafuta amathetsanso nseru mwa anthu ena akamamwa mavitamini.)
Ma probiotics ndi amino acid (monga glutamine) amatengedwa bwino m'mimba yopanda kanthu. Dikirani maola awiri mutadya. Ngati mukumwa ma probiotics ndi chakudya, chakudyacho chiyenera kukhala ndi mafuta omwe angathandize kuti ma probiotic atengeke.
Ndi zakudya ziti zomwe zimagwira ntchito bwino kuphatikiza ndi zina?
Turmeric ndi tsabola. Kafukufuku wasonyeza kuti tsabola (wakuda kapena cayenne) amawonjezera kuyamwa kwa turmeric. Turmeric imakhala ndi zotsatira zotsutsana ndi khansa, imathandiza kupewa kutupa m'thupi komanso kupweteka kwamagulu. (Mungathe kudziwa za mankhwala ena ochepetsera ululu panonso.)
Vitamini E ndi selenium. Awiriwa amagwirira ntchito limodzi bwino, kotero nthawi ina mukatenga vitamini E, onetsetsani kuti mwadya mtedza wina wa ku Brazil (Mitedza ya ku Brazil ndi yomwe imapambana mu selenium, yokhala ndi 100 g yokha imakhala ndi 1917 mcg ya selenium). Vitamini E amathandizira kulimbikitsa chitetezo cha mthupi komanso amateteza ku matenda amtima, khansa, dementia ndi matenda a shuga, pomwe selenium imateteza ma cell kuti asawonongedwe ndi ma free radicals.
Iron ndi vitamini C. Iron imayamwa bwino kuphatikiza ndi vitamini C (mwachitsanzo, imwani chowonjezeracho ndi kapu yamadzi alalanje wofinyidwa). Iron imathandizira maselo a minofu ndikuthandizira anthu omwe ali ndi matenda a Crohn, kuvutika maganizo, kuchita masewera olimbitsa thupi, komanso mavuto okonzekera kutenga pakati.
Calcium ndi magnesium. Calcium imayamwa bwino ikaphatikizidwa ndi magnesium. Kupatula thanzi la mafupa, calcium ndi yofunikanso pamtima, minofu ndi mitsempha. Magnesium imayang'anira kuthamanga kwa magazi komanso kuchuluka kwa mahomoni, imathandizira kugona komanso kuchepetsa nkhawa.
mavitamini D ndi k2. Vitamini D imathandizira kuyamwa kwa kashiamu, ndipo K2 imatsimikizira kupezeka kwa calcium m'mafupa. Zakudya za vitamini D, monga mavitamini ena osungunuka mafuta, ziyenera kuphatikizidwa ndi zakudya zamafuta.
Ndi zakudya ziti zomwe siziyenera kutengedwa pamodzi?
Tengani chitsulo mosiyana ndi calcium ndi ma multivitamins chifukwa chitsulo chimasokoneza kuyamwa kwa calcium.
Mahomoni a chithokomiro sayenera kutengedwa ndi zowonjezera zina, makamaka ayodini kapena selenium. Mukamamwa mahomoniwa, pewani soya ndi kelp.
Kodi zilibe kanthu kuti ndi zakudya ziti zomwe timamwa m'mawa kapena madzulo?
Pali zowonjezera zingapo zomwe zimafunikira nthawi.
Zowonjezera zotsatirazi ziyenera kutengedwa m'mawa kuti muwonjezere chidwi ndi chidwi:
Mavitamini a B ovuta: biotin, thiamine, B12, riboflavin, ndi niacin amathandizira kuchepetsa mafuta m'thupi, kumalimbitsa chitetezo cha mthupi komanso kugwira ntchito kwa ma cell, komanso kuteteza ma cell a ubongo ku nkhawa.
Pregnenolone: kumawonjezera mphamvu, kumateteza ku Alzheimer's ndikulimbitsa kukumbukira, kumachepetsa nkhawa komanso kumalimbitsa chitetezo cha mthupi.
Ginkgo biloba: kumalimbitsa kukumbukira, kumawonjezera kufalikira kwa magazi, kumalimbitsa thanzi la maselo ndi chitetezo chamthupi.
Mosiyana ndi izi, zowonjezera izi zidzakuthandizani kupumula madzulo:
Calcium / Magnesium: kuteteza mafupa ndi mano.
Zimatenga nthawi yayitali bwanji pakati pa kumwa zowonjezera?
Zowonjezera zitatu kapena zinayi zitha kutengedwa palimodzi. Dikirani maola anayi musanatenge zida zina.