Mankhwala omwe amadzaza thupi ndi madzi amoyo

Malinga ndi malingaliro odziwika bwino, muyenera kumwa magalasi asanu ndi atatu a madzi patsiku (akatswiri ena amalangiza kwambiri). Izi zingawoneke ngati ntchito yosakhala yaing'ono, koma pali chinthu chimodzi: pafupifupi 20% ya madzi omwe amamwa tsiku ndi tsiku amachokera ku zakudya zolimba, makamaka zipatso ndi ndiwo zamasamba. Tiyeni tiwone mtundu wazinthu zomwe zimatipatsa madzi amoyo. Selari Monga zakudya zonse zomwe zimakhala ndi madzi, udzu winawake uli ndi zopatsa mphamvu zochepa kwambiri - ma calories 6 pa phesi lililonse. Komabe, masamba opepukawa amakhala ndi thanzi labwino, okhala ndi kupatsidwa folic acid, mavitamini A, C, ndi K. Makamaka chifukwa cha kuchuluka kwa madzi, udzu winawake umachepetsa asidi m’mimba ndipo nthawi zambiri umalimbikitsidwa ngati mankhwala achilengedwe ochizira kutentha kwa mtima ndi acid reflux. radish Radishi amapereka zokometsera zokometsera ku mbale, zomwe ndizofunikira kwambiri - radishes amadzaza ndi antioxidants, imodzi mwa izo ndi catechin (mofanana ndi tiyi wobiriwira). tomato Tomato nthawi zonse adzakhala chigawo chachikulu cha saladi, sauces ndi masangweji. Musaiwale tomato wa chitumbuwa ndi tomato wamphesa, zomwe ndi zokhwasula-khwasula monga momwe zilili. Kolifulawa Kuphatikiza pa kukhala olemera m'madzi amoyo, kale florets ali ndi mavitamini ambiri ndi phytonutrients omwe amachepetsa cholesterol ndikuthandizira kulimbana ndi khansa, makamaka khansa ya m'mawere. (Kutengera kafukufuku wa 2012 Vanderbilt University wa odwala khansa ya m'mawere.) Chivwende Aliyense amadziwa kuti mavwende ali ndi madzi, koma zipatso zowutsazi zimakhalanso ndi lycopene, antioxidant yolimbana ndi khansa yomwe imapezeka mu zipatso zofiira ndi ndiwo zamasamba. Chivwende chili ndi lycopene yambiri kuposa tomato. Carambola Chipatso cha kumadera otenthachi chimapezeka m'mitundu yonse yokoma komanso ya tart ndipo chimakhala chotsekemera ngati chinanazi. Chipatsocho chili ndi ma antioxidants ambiri, makamaka epicatechin, mankhwala omwe ndi abwino ku thanzi la mtima.

Siyani Mumakonda