Zamkatimu
Zogulitsa zina ndizothandiza makamaka pama duets. Ndipo kuphatikiza kopambana sikungolawa bwino, komanso mapindu omwe angabweretse ku thupi amawirikiza kawiri. Ndi zinthu ziti zomwe zimakhala zothandiza kwambiri m'mbale imodzi?
Nyemba ndi tomato
Kuphatikiza kumeneku kumathandiza thupi kuyamwa bwino chitsulo ndikuwonjezera kuchuluka kwa hemoglobin m'magazi, kudzaza, komanso ubongo ndi minofu ya okosijeni. Iron yopanda heme yomwe imapezeka mu nyemba, yosavuta kugayidwa ndi vitamini C - tomato, citrus ndi zipatso.
Yogurt ndi nthochi
Ndi kuphatikiza kwakukulu kwa kuchira msanga kwa minofu pambuyo pochita masewera olimbitsa thupi. Mgwirizano wama carbohydrate ndi mapuloteni amachulukitsa kuchuluka kwa insulini, komwe kumatsika kwambiri pambuyo pa masewera, ndikulepheretsa kuti minofu itenge zakudya.
Tiyi wobiriwira ndi mandimu
Omwe amakonda kumwa tiyi ndi mandimu amangopindula ndi kuphatikiza uku. Tiyi wobiriwira ali ndi antioxidant caketin wamphamvu ndipo madzi a mandimu amathandizira kuchepetsa kuwonongeka kwa makatekisimu m'chigayo chathu. Ndimu ikhoza kusinthidwa ndi manyumwa kapena madzi a mandimu.
Tiyi ndi sushi
Ku Japan, sushi nthawi zambiri amapatsidwa tiyi wamphamvu, zomwe sizimangothetsa ludzu komanso zimathandiza kuchotsa kukoma kwa mchere ndi zokometsera mkamwa mwako. Zikuoneka kuti zowonjezera za tiyi wobiriwira kapena wakuda zimalepheretsa mercury kulowa m'magazi, omwe angakhale ndi nsomba.
Nsomba ndi vinyo
Kugwiritsa ntchito vinyo moyenera ndikothandiza - kwatsimikiziridwa kale. Chotsatira chabwino kwambiri cha vinyo - nsomba za m'nyanja. Ma polyphenols omwe ali mu vinyo amathandiza kugaya mafuta a omega-3, omwe ali ndi nsomba zambiri.
Maapulo ndi raspberries
Maapulo ndi raspberries ndi magwero a antioxidants, omwe amathandiza kulimbikitsa chitetezo cha mthupi komanso kuteteza thupi ku khansa. Ellagic acid kuchokera ku raspberries kumawonjezera mphamvu ya quercetin kuchokera ku maapulo kupha maselo a khansa.
Salmon ndi yoghurt
Izi sizikutanthauza kuti nsomba zamchere ziyenera kutsanulira yogurt yokoma. Ingopangani msuzi wa yoghurt ndikuwonjezera ku sangweji ndi salimoni kapena kuwonjezera mukaphika. Calcium yochokera ku yoghuti yamkaka wothira imathandiza kuyamwa vitamini D ku nsomba.
Coffee ndi cereal bar
Zakudya zokhala ndi shuga wambiri ndi zabwino kudya ndi khofi wamphamvu. Kafeini pamodzi ndi ma carbohydrate amathandiza kubweza mphamvu m'thupi mutachita masewera olimbitsa thupi molimbika.
Za kuphatikiza koyipa komanso koyipa kwazakudya penyani mu kanema pansipa:
