Zamkatimu
Minofu ndi ziwalo zazikulu za kuyenda kwa anthu zomwe zimamvera ubongo ndikuwongolera mafupa. Amakhala ndi minofu yolimba, yolimba yomwe imatha kutengeka ndi chikoka cha mitsempha. Amatenga nawo mbali pamagalimoto onse, kuyambira pomwetulira mpaka kunyamula zolemetsa.
Pali minofu 640 mthupi la munthu. Zing'onozing'ono mwa iwo ndizo zomwe zimayambitsa "nyundo" yomwe ili khutu. Mitundu yayikulu kwambiri (yotupa) ndiyomwe imayendetsa miyendo. Ndipo kutafuna ndi minofu ya ng'ombe ndi yolimba mthupi.
Mfundo Zosangalatsa:
- Kuchuluka kwa minofu yomwe imakhalapo kwa wakhanda komanso womanga thupi ndi chimodzimodzi. Kukula kwake kumadalira kokha pamtanda wolumikizira minofu.
- Minofu imapanga pafupifupi 40% ya thupi lathunthu.
- Minofu yofulumira kwambiri ndi yomwe imayambitsa kuphethira.
Zakudya zopatsa thanzi zaminyewa
Kuti tichite mayendedwe ena, ndikofunikira kuti minofu yomwe imayambitsa izi imapatsidwa michere yokwanira. Chifukwa cha zakudya zabwino, minofu imatha kugwira ntchito, komanso kukula.
Monga zinthu zofunika kwambiri pakugwira ntchito kwa minofu, zotsatirazi zitha kusiyanitsa:
- Ng'ombe. Wopambana pazomwe zili ndi amino acid ofunikira. Muli creatine, protein yomwe imakulitsa minofu ndikuchepetsa mafuta.
- Mazira. Chifukwa cha lecithin yomwe ili mmenemo, akutenga nawo gawo poonetsetsa kuti ntchito yolumikizana (yolumikizana) ya minofu ndi yamanjenje. Komanso, kuwonjezera pa mapuloteni, ali ndi vitamini D wambiri, womwe umafunikira ku thanzi la minofu yaminyewa.
- Nkhuku. Monga ng'ombe, imagwira nawo ntchito yomanga ulusi waminyewa.
- Zamkaka. Iwo ndi irreplaceable gwero la organic kashiamu, amene ali ndi udindo wa yachibadwa conduction wa mitsempha zikhumbo. Komanso, iwo ndi mankhwala abwino kwambiri a ululu wa minofu.
- Zomera zobiriwira (broccoli, katsitsumzukwa, nyemba zobiriwira, ndi letesi) ndizochokera ku magnesium, yomwe imathandiza kuchepetsa kusokonezeka kwa ntchito.
- Nsomba ya makerele. Muli mafuta ambiri athanzi, omwe amafunikira makamaka pakulimbitsa minofu kuti iwapatse mphamvu. Pakakhala mafuta awa, thupi limayamba kudziyendetsa lokha. Ngati alipo, njirayi imachedwetsa kwambiri, kotero kuti munthu azikhala ndi nthawi yokwanira yoti adye osasandutsa mafupa okutidwa ndi khungu.
- Chinanazi. Chifukwa cha enzyme bromelain yomwe ili mu chinanazi, njira yosinthira mapuloteni odyedwa kukhala minofu itenga nthawi yocheperapo kuposa kukhalapo kwake. Kuphatikiza apo, imateteza minofu kuti isakule kwambiri.
- Tiyi wobiriwira. Imawonjezera kukana kwa minofu kupsinjika. Imachotsa asidi wa lactic, amachepetsa kupweteka kwa minofu.
- Mphepo yamkuntho. Yoyambitsa kusinthika. Ndikofunikira kuti minofu yomwe, chifukwa chantchito, itha kulandira microtrauma.
- Buckwheat. Chifukwa cha ma amino acid ofunikira omwe ali nawo, buckwheat amanyadira malo pakati pa zinthu zomwe zimayambitsa kusinthika kwa minofu.
- Amondi. Muli mtundu wa vitamini E. wosavuta kwambiri Chifukwa chake, amondi amathandizira minofu kuti ichiritse msanga kuvulala kwa minofu.
- Tsabola wa belu (wofiira). Pankhani ya vitamini C, ilibe yofanana. Amatha kupereka zovuta pamandimu komanso wakuda currant. Ndipo popeza vitamini iyi ndiye gawo lofunikira kwambiri la collagen, kuphatikiza masambawa pazakudya ndizofunikira kwambiri.
Malangizo onse
Kuti muwonetsetse kuti mukukhala ndi moyo wopindulitsa, ndibwino kuti muzidya pang'ono pang'ono 5-6 patsiku. Komanso, 70% yazakudya ziyenera kudyedwa theka loyamba la tsiku. Pakadali pano, minofu ndi yomwe imagwira ntchito yomwe idapangidwira.
Ndi ntchito yaitali, asidi lactic amasonkhana mu minofu. Kuti muchotse, muyenera kupuma bwino, tiyi wobiriwira, kuchita masewera olimbitsa thupi panjinga yoyimirira, ndi madzi okwanira.
Folk mankhwala ochiritsira ntchito ndi kuyeretsa minofu
Kuti dongosolo lamisempha likhale lokonzekera nthawi zonse, m'pofunika kusamalira osati kuperekera zakudya zokha, komanso kuchotsa zovulaza.
Njira zotsatirazi zimagwiritsidwa ntchito kuyeretsa minofu:
- Kuyeretsa Zakudya. Madzi osungunuka amatha tsiku lonse. Madzulo, muyenera kumwa kapu imodzi ya seramu. Palibe chakudya tsiku lonse.
- Madzi a kiranberi. Sulani cranberries ndikutsanulira madzi otentha. (Ndi bwino kusankha zipatso zambiri chakumwa payokha). Onjezani uchi kapena shuga. (Zokometsera zimawonjezedwa kuti muchepetse asidi wochuluka mu mabulosi. Imwani iyenera kukhala yokoma pang'ono kapena yosalowerera ndale) Imwani kangapo tsiku lonse. Kuyeretsa kumachitika mkati mwa milungu itatu.
- Zipatso. Zipatso monga barberry, red currant, dogwood, mphesa ndi chokeberry ndizothandiza kutsuka minofu.
- Dandelion. Kulowetsedwa kwa mizu ya Dandelion kumayeretsa kwambiri. Kukoma kwake kowawa kumayimba chiwindi, chomwe chimayamba kuthana bwino ndi kuyeretsa ziwalo zonse za thupi, kuphatikiza minofu. Sizachabe kuti Achifalansa amalima chomera ichi ngati chikhalidwe! Pambuyo poviika m'madzi amchere, masamba a dandelion amagwiritsidwa ntchito ngati saladi.
Kusamba kumathandizira kuchotsa asidi wa lactic kwa minofu yotopa. Mukamatsuka, magazi amayenda bwino m'minyewa. Mpweya wa okosijeni umakwera. Zida zatsopano zimapangidwa. Minofu imalandira magawo atsopano a michere.
Zakudya zovulaza minofu
- Shuga, kupanikizana, torah ndi zinthu zina zophikidwa… Akamadya, mafuta amasonkhana, osati minofu.
- mafuta… Kuchuluka kwa zakudya zamafuta kumayambitsa kutsekedwa kwa calcium.
- Zakudya zokazinga… Zinthu mu zakudya zokazinga zimasokoneza ulusi wam'mimba ndipo, chifukwa chake, amachepetsa kugwira ntchito kwa minofu.
- mowa… Zimayambitsa kutsekedwa kwa calcium. Kuphatikiza apo, atamwa mowa, kusintha kosintha kwa minofu yaminyewa kumachitika.
- Zosungira… Amapanga mankhwala osakanikirana kwambiri, kuwapangitsa kukhala opanda pake kwa minofu.