Kutupa si njira yosangalatsa kwambiri mthupi, pomwe pamakhala kuchepa kwakukulu kwamphamvu. Kulimbana kwa thupi kumatenga mphamvu zonse, ndipo ndikofunikira pakadali pano kuchilimbitsa ndi chakudya choyenera, chomwe chingachepetse ululu ndikuchepetsa zizindikilo zina za matendawa.
Chakudya chotsutsana ndi zotupa ndi mwayi wodziwa kuti ndi zakudya ziti zomwe zimayambitsa zotupa m'thupi lanu. Ngati nthawi zambiri mumakhala ndi nkhawa ndi mavuto am'mimba, zotupa pakhungu kapena kutopa kwanthawi yayitali, ndiye kuti ndizomveka kuyesa chakudya ichi.
Poyamba, kwa milungu 8 muyenera kusiya zakudya zomwe zimakwiyitsa chitetezo chamthupi: shuga, gluten, mkaka, mazira. Ma receptor akakhazikika, kutupa kumachepa. Kenako zakudya zoletsedwa ziyenera kulowetsedwa m'zakudya chimodzi ndi chimodzi ndikuwunikanso zakudya zomwe zimapangitsa kuti ziipirenso.
Zomwe muyenera kukana
Shuga ndiye amachititsa kunenepa kwambiri komanso komwe kumayambitsa kutupa mthupi. Amachepetsa chitetezo kangapo ndikupangitsa kuchulukitsa kwa mabakiteriya oyipa m'matumbo. Microflora imaphwanyidwa, imakhudza thanzi la munthu.
Gluten - Ena aife timakhala ndi tsankho kosalekeza kuzinthu izi mpaka pamlingo wina. Mbewu zopanda gluteni - tirigu, rye ndi balere - zimayambitsa kusadya komanso kuwononga khoma lamatumbo.
Zamkaka pamsika wathu nthawi zambiri zimakhala zachilengedwe komanso zathanzi. Maantibayotiki, mahomoni okulitsa ndi zakudya zovulaza zimalowa m'thupi la ng'ombe. Kugwiritsa ntchito mkaka wotere sikukhala ndi zotsatira zabwino pa thanzi la munthu.
Zakudya zabwino - chakudya chilichonse chofulumira, zakudya zokonzeka ndi mazira, zinthu zophikidwa m'mafakitale ndi mchere wokhala ndi zosakaniza zomwe zimayambitsa kutupa. Awa ndi mafuta osinthasintha, chakudya chamafuta, utoto, zowonjezera mankhwala, zotetezera komanso zowonjezera zakumwa.
Mowa wambiri umasokoneza dongosolo la m'mimba ndipo umasokoneza thanzi la m'mimba kapena matumbo. Kutupa kwamkati ndi zovuta zimawonekera.
Kodi muyenera kudya chiyani?
Zakudya izi zimakhala ndi zotsutsana ndi zotupa.
Zipatso ndi gwero la ma antioxidants ambiri omwe amathandizira kulimbana ndi kutupa kuchokera mkati. Ma Antioxidants amalimbitsa chitetezo chamthupi ndikuteteza kuukira kwa ma virus ndi mabakiteriya kuchokera kunja.
Broccoli ndi mtengo weniweni wa thanzi la mtima ndi mitsempha ya magazi. Kabichi imakhala ndi antioxidant yotchedwa sulforaphane, yomwe imalimbitsa chitetezo cha mthupi.
Mapeyala ali ndi mafuta abwino komanso mavitamini, potaziyamu, magnesium, fiber ndi zinthu zina zamtengo wapatali. Amaletsa khansa kuti isachitike ndipo amathandizira thupi kulimbana ndi kutupa kwamkati.
Mafuta a azitona ndi gwero la ma polyphenols, ma asidi opindulitsa ndi mafuta, ma antioxidants omwe amawonjezera chitetezo cha thupi.
Tiyi wobiriwira ndi nkhokwe yamtengo wapatali ya antioxidants yomwe imalimbikitsa kugwira ntchito bwino kwa thupi lonse.
Cocoa imakhala ndi ma antioxidants okha, komanso ma flavanols odana ndi kutupa, omwe amalimbana bwino ndi matenda ndikuwaletsa kuti asakhale aakulu.
Ginger amalimbana ndi kutupa mkati ndikuwonjezera chitetezo cha mthupi, amatetezanso khansa ndi shuga.