Chakudya chilichonse chili ndi phindu lake, koma kuti tisonyeze zomwe zingatheke, ndizofunikira kusankha awiri abwino. Asayansi apeza mankhwala angapo omwe amalimbikitsa phindu la wina ndi mzake ndipo amapereka chisamaliro chabwino kwambiri.
Kodi mukudziwa kuti phwetekere lidzakhala lothandiza ngati likuphatikiza mafuta? Pali mankhwala omwe amagwira ntchito bwino, pokhala ndi "bwenzi." Pamapeto pake, podziwa za awiriwa, simudzapeza zokoma zokha, koma komanso phindu lalikulu kwa thupi. Zina mwazophatikiza bwino, zimayenera kuwonetsera kusiyana kwakukulu kwambiri.
1. Tomato ndi mafuta a maolivi
Mchenga, umene umakonda kwambiri ku Italy. Mmodzi mwa mafuta opindulitsa kwambiri ndi mafuta, ali ndi mafuta obiriwira, ofunika kwambiri kwa mtima komanso kukhala ndi "wathanzi" wa cholesterol. Poonjezera phindu la mafuta a maolivi monga bwenzi, tomato akulimbikitsidwa. Ndikoyenera kudziwa kuti mafuta a azitona amachulukitsa mankhwala ophera antioxidant a lycopene, omwe amapezeka mu tomato. Ndibwino kuti mukuwerenga Zakudya zabwino, zomwe zilipo zonsezi - saladi "Caprese".
2. Kuthamanga ndi sipinachi
Monga gawo la sipinachi, pali zinthu zofunika kwambiri kwa thupi, monga lutein ndi vitamini A. Zomwe zimapangitsa kuti chimbudzi chikhale chabwino kwambiri chimayambitsidwa ndi mafuta a masamba, omwe amapezekamo kwambiri mu mapepala. Bhonasi yabwino ndi yakuti mchenga woterewu umakhudza kwambiri thupi. Mukhoza kupanga saladi kapena kusakaniza zosakaniza mu blender kuti mupange smoothies.
3. Tsabola wamtundu wakuda ndi wakuda
Mankhwala otchuka a Indian a turmeric ndi othandiza kwambiri chifukwa ali ndi antioxidant amphamvu, koma mofulumira amamwa ndipo thupi liribe nthawi yopindula. Pofuna kuchepetseratu njirayi ndikupangitsanso kuti phindu likhale lopangidwa ndi mchere, ndi bwino kuliyanjana ndi tsabola wakuda, momwe muli piperine. Gwiritsani ntchito zonunkhira palimodzi kukonzekera mbale zosiyanasiyana.
4. Wholegrain ndi adyo (anyezi)
Chikondi pampushki ndi adyo, ndipo dziwani kuti si zokoma zokha, komanso zothandiza kwambiri, koma kuphika kuphika kumachokera ku ufa wonse. Lili ndi zitsulo ndi chitsulo chothandiza, koma zinthu izi zimachitika kusintha kwa mankhwala m'thupi, ndi zonse chifukwa cha mchere. Kuti athetse vutoli ndizotheka pogwiritsa ntchito mankhwala omwe ali ndi sulfure, ndipo mu anyezi ndi adyo.
5. Broccoli ndi tomato
Madokotala amapitiriza kufufuza kuti apeze chida chomwe chingathandize kuchepetsa chiopsezo cha khansa. Chiyeso chimodzi chinali chotsatira pa kusankha zakudya: motero, makoswewo anagawidwa m'magulu atatu ndikuwadyetsa ndi tomato, broccoli ndi zinthu zonse ziwiri kamodzi. Zotsatira zake, zotsatira zake zasonyeza kuti kuphatikiza kwa kabichi ndi tomato kotereku kunapangitsa kuchepa kwa 52% kunenepa.
6. Nyama ndi rosemary
Kuwotcha kumatengedwa ngati njira yowononga kwambiri yotentha, komabe zimakhala zovuta kudzikana nokha kukondwera kokondwera ndi nthunzi yowutsa komanso yonyeketsa. Pachifukwa ichi, pali malangizo othandiza - pamene nyama yophika imatulutsa phala la rosemary mu poto, zomwe zingathandize kupewa mapangidwe a khansa. Kuonjezerapo, zonunkhira zonunkhira zidzakuthandizira kusintha ndi kusiyanitsa kukoma kwa nyama.
7. Chokoma tsabola ndi nyemba nyemba
Mu nyemba muli zitsulo zochuluka zamasamba, koma 2-20% yokha imapezeka m'thupi. Kafukufuku wasonyeza kuti ngati mukuphatikiza nyemba zakuda ndi tsabola wofiira kwambiri mu mbale imodzi, yomwe ili ndi acorbic acid ambiri, ndiye kuti mukhoza kuwonjezera kuyamwa kwa chitsulo, ingoganizirani, kasanu ndi kamodzi. Konzani saladi yokoma, yamtendere komanso yathanzi. Zotsatira zofananazi zingapeze mwa kuphatikiza chiwindi chomwe chili ndi chitsulo chambiri, ndi tomato.
8. Madzi oatmeal ndi alanje
Chakudya chodalirika kwambiri ndi oatmeal phala, koma kuti apindule kwambiri ndi izo zimalimbikitsa kuti aziphatikizidwa ndi mafinya, m'malo mopangidwira, madzi a lalanje. Kuphatikizana ndi njira yabwino yoyeretsera thupi la poizoni, ndipo zonse chifukwa cha kupezeka kwa kuchuluka kwa phenols.
9. Tiyi wobiriwira ndi tsabola wakuda
Ndi anthu ochepa chabe amene ayesera kumwa, chifukwa kuphatikiza kwake sizodabwitsa, koma kukhulupirira kuti phindu lake ndi lalikulu. Monga gawo la tiyi, pali antioxidant yamphamvu yomwe imasonyeza bwino zotsalira zake, kugwira ntchito ndi piperine, ndipo ili mu tsabola wakuda. Sikofunika kumwa tiyi yotere, chifukwa mungayigwiritse ntchito monga marinade, kuwonjezera ginger wambiri ndi adyo.
10. Nsomba zofiira ndi kabichi zamasamba
Akatswiri ofufuza asonyeza kuti kuti kashiamu azikhala bwino amafunikira vitamini D, zomwe zimachititsa kuti calcium iyambe kudya m'mimba ndipo imaimika momwe imaonekera m'magazi. Pachifukwa ichi ndi bwino kuti mupange saladi ya kabichi ndi salimoni. Njira yayikulu yokonzekera chakudya chamadzulo.
11. Zamasamba ndi yogurt
Mukufuna kuti thupi lizikhala ndi mavitamini ndi mchere, ndikulimbikitseni kudya masamba chifukwa, komanso pamodzi ndi msuzi wa yoghurt. Ndikofunikira kutenga zachilengedwe mkaka wowawasa mankhwala popanda zowonjezera ndi utoto. Zili ndi zotsatira zabwino m'thupi ndipo zimachokera ku calcium, zomwe zingapangidwe bwino ndi mitsempha, yomwe imapezeka masamba.
12. Leaf kabichi ndi amondi
Zomera zimenezi zili ndi vitamini K ndi E, zomwe zimathandiza kuti chitetezo chitetezeke, kugwira ntchito moyenera kwa mtima, komanso kupewa khansa. Mavitamini amenewa ndi osungunuka kwambiri, choncho amafunikira awiri, mwachitsanzo, mtengo wabwino umapezeka ndi amondi, omwe ali ndi mafuta ambiri. Pa maziko a kabichi ndi amondi, mukhoza kupanga saladi wokoma.
13. Lemon ndi parsley
Pa parsley yonyeketsa pali chitsulo, chomwe chimatuluka mwamsanga ndi thupi lonse poyerekeza ndi ascorbic asidi, ndipo zimakhala zambiri mu mandimu. Kuchokera pazigawo ziwirizi mukhoza kukonzekera zakudya zabwino.
14. Chokoleti chakuda ndi apulo
Mukufuna kuphika chakudya chokoma ndi chopatsa thanzi, kenaka muziphatikiza maapulo okhala ndi khungu lofiira ndi chokoleti. Kuchita koteroko kuli kothandiza makamaka kwa anthu omwe ali ndi vuto ndi machitidwe a mtima. Mu khungu lofiira la maapulo ndi flavonoid quercetin, yomwe ili ndi anti-yotupa katundu, koma mu chokoleti yakuda pali koko, catechins wochuluka - antioxidants omwe amachepetsa chiopsezo chokhala ndi arteriosclerosis. Mawiriwa angakuthandizeni kulimbana ndi magazi omwe alipo.
15. Zipatso za Brussels ndi nkhumba
Nkhumba si mankhwala omwe amafunika kudya tsiku lililonse, chifukwa muli mafuta ambiri. Panthawi imodzimodziyo, pali selenium yothandiza kwambiri, yomwe imaletsa kukula kwa maselo a khansa. Poonjezera mphamvu ya selenium, konzekerani nyama ya nkhumba ndi zitsamba za Brussels zolemera mu zinthu zakuthupi.
16. Salimoni ndi adyo
Mukufuna kuphika nsomba zokoma ndi zonunkhira, kenaka yikani adyo. Malingana ndi zotsatira za kuyesera, mbale iyi imachepetsa chiopsezo cha mtima ndi matenda opatsirana. Magulu omwe anthu ankadya 900 mg ya adyo ndi 12 gm ya mafuta a nsomba, kuchepa kwa cholesterol choipa kunkawonedwa.
17. Green tea ndi mandimu
Ambiri amamwa chakumwa ichi panthawi ya chimfine, koma ndibwino kuchichita nthawi zonse. Kusakaniza tiyi ndi mandimu ndi njira yabwino yopezera mphamvu, kukhala ndi moyo wautali komanso kulimbitsa thupi.