Zimene mumadya n’zofunika mofanana ndi zimene mumavala. Ngati mukufuna kuchotsa ziphuphu, kupewa kukalamba msanga, ndikuteteza khungu lanu ku zovuta zachilengedwe, sitepe yoyamba ya khungu lokongola ndi zakudya zabwino, zopatsa thanzi. Zakudya zamasamba zimalimbitsa thanzi ndikudyetsa khungu mpaka kumtunda wakunja.
Idyani mokwanira zakudya zomwe zili pansipa ndipo khungu lanu lidzakhala labwino kwambiri. Kwa ine zinagwira ntchito!
1. Imwani madzi ambiri: Kukhalabe ndi madzi okwanira m’thupi n’kofunika kwambiri kuti mukhale ndi thanzi labwino. Madzi amagwira ntchito yofunika kwambiri pochotsa poizoni omwe amapezeka m'thupi ndipo ndi ofunika kwambiri kuchepetsa kutupa ndi kusunga khungu lathanzi.
2. Zakudya zotsutsana ndi kutupa zimathandizira kutupa kwamkati komanso kutupa kwa khungu monga ziphuphu, redheads, eczema ndi psoriasis. Zakudya zolimbana ndi kutupa zimaphatikizapo zakudya zokhala ndi omega-3 fatty acids (walnuts, mbewu za hemp, mbewu za fulakesi, mbewu za chia, ngakhale masamba obiriwira) ndi zonunkhira zopatsa thanzi monga turmeric, ginger, cayenne, ndi sinamoni.
3. Beta-carotene ndi phytonutrient yomwe imapatsa kaloti, mbatata, ndi maungu mtundu wawo wokongola wa lalanje. M'thupi, beta-carotene imagwira ntchito ngati antioxidant ndipo imalimbikitsa kukula kwa maselo athanzi, kagayidwe kake, thanzi la khungu, ndi kupanga kolajeni (kulimbitsa ndi mphamvu). Zimathandizanso kuchotsa mizere yabwino ndikuteteza khungu ku dzuwa.
4. Vitamini E ndi antioxidant yomwe imapezeka mu njere za mpendadzuwa, mapeyala, amondi, ngakhale mbatata. Antioxidant iyi imateteza khungu ku dzuwa, imatsimikizira kulumikizana kwabwino kwa ma cell komanso ndikofunikira kuti collagen ipangidwe.
5. Vitamini C ndiyosavuta kupeza pazakudya zochokera ku mbewu. Iyi ndi nkhani yabwino chifukwa vitamini C sasungidwa m'thupi ndipo iyenera kuwonjezeredwa nthawi zonse. Antioxidant imeneyi imagwira ntchito yofunika kwambiri popanga kolajeni komanso imateteza khungu: Vitamini C amagwiritsidwanso ntchito pochiza matenda.
Osati zipatso za citrus zokha zomwe zili ndi vitamini C, fennel, tsabola wokoma, kiwi, broccoli ndi masamba amakhalanso magwero abwino kwambiri a vitaminiyi. Nthawi zambiri ndimatenga vitamini C wamadzimadzi m'nyengo yozizira kuti nditetezedwe kwambiri.
6. Ma probiotics ndi ofunika kwambiri pakhungu lathanzi. Zakudya zokhala ndi ma probiotics okwanira zimatsimikizira kukhala ndi thanzi labwino la microflora m'matumbo. M'matumbo athanzi microflora amaonetsetsa chimbudzi chabwino, kuyamwa bwino kwa michere ndikuchotsa zinyalala. Zimathandiziranso chitetezo chokwanira, chomwe chimakhudza thupi lonse, kuphatikizapo khungu. Zakudya zomwe ndimakonda kwambiri zokhala ndi ma probiotic ndi kombucha, sauerkraut, kimchi, coconut kefir, ndi miso.
7. Zinc ndi mchere wofunikira womwe ukhoza kukhala wovuta kuti utenge zambiri kuchokera ku zakudya za zomera. Zimathandizira chitetezo chamthupi ndikuwongolera mahomoni omwe amayambitsa ziphuphu. Zinc imapezeka mu ma cashews, nandolo, njere za dzungu, nyemba, ndi oats. Ndimatenganso zowonjezera za zinc.
8. Mafuta abwino ndi ofunika kwambiri kwa khungu lokongola - khungu la khungu limapangidwa ndi mafuta acids. Ndikupangira mafuta athunthu m'malo mwa mafuta ophatikizika chifukwa mumapezanso zakudya zina. Mwachitsanzo, m'malo mogwiritsa ntchito mafuta a hemp a omega-3 fatty acids, ndimadya mbewu zokha ndikupeza mapuloteni, fiber, mavitamini ndi mchere. Kwa khungu lokongola, lonyezimira, tsamirani mapeyala, azitona, ndi mtedza.