M'malo mowononga ndalama zambiri pogula zinthu zodzikongoletsera zamtengo wapatali zomwe zimatsimikizira kuwala “kwachibadwa,” bwanji osachita chinthu chimene chimapangitsa kuti khungu lanu liziwala?
Sitingathe nthawi zonse kulamulira mphamvu ya thupi la poizoni wakunja kuchokera ku chilengedwe, koma tikhoza kulamulira zomwe zimachitika mkati mwa thupi. Ndipo khungu lathu limasonyeza bwino zomwe "timanyamula" mwa ife tokha. Pezani khungu lowala, lonyezimira komanso lathanzi mwachilengedwe mwa kuphatikiza magwero a mavitamini ndi mchere muzakudya zanu.
vitamini A - vitamini wosungunuka mafuta omwe amalimbikitsa kupanga maselo atsopano a khungu. Vitamini A angapezeke kuchokera ku mbatata, kaloti, dzungu, mango, ndi mafuta a nsomba.
vitaminimagulu B sungani khungu losalala komanso losalala. Nsomba zonenepa, nsomba zam'nyanja, masamba obiriwira, nyemba, ndi mbewu zonse ndi magwero abwino a mavitamini a B.
vitamini C - vitamini yosungunuka m'madzi yofunikira kuti apange collagen, yomwe imapangitsa khungu kukhala losalala komanso kuti lisagwedezeke. Vitamini C imapezeka mumitundu yonse ya kabichi, sitiroberi, zipatso za citrus, tomato.
nthaka - chinthu chofunikira kwambiri cha chitetezo chamthupi, chimathandiza kuchiritsa zipsera ndi mabala. Mbewu za mpendadzuwa, nsomba zam'nyanja (makamaka oyster), bowa, ndi njere zonse zimakupatsirani zinki yokwanira.
antioxidants - Mphepo yamkuntho yama radicals aulere m'thupi, yomwe imayambitsa ukalamba wa khungu. Zakudya zokhala ndi ma antioxidants ndi ma blueberries, raspberries, acai ndi goji zipatso, tiyi wobiriwira, ndi nyemba za koko.
Mafuta acids omega-3, omega-6 ndi omega-9 kuchepetsa kutupa, kulimbikitsa kukula kwa maselo. Mapeyala, kokonati ndi mafuta a kokonati, azitona ndi mafuta a azitona, nsomba zamafuta ambiri, mtedza ndi mbewu (makamaka ma walnuts, nthanga za chia, ndi sesame/tahini) ndi magwero abwino amafuta acid omwe amathandizira kuti khungu lanu liwole.
Phatikizani zakudya izi muzakudya zanu ndipo posachedwa mudzawona kusintha kwa nkhope yanu.