Zida zothandiza machitidwe ndi ziwalo za anthu - idyani ndi phindu!

Zakudya zabwino ndi zofunikira ndizofunikira kuti ukhale wathanzi komanso wathanzi. Madokotala ndi zakudya zopatsa thanzi amalimbikitsa kudzaza zakudya zanu ndi zakudya zachilengedwe zomwe zimakhala ndi mavitamini, mchere, ma acid ndi zinthu zina zofunika kwa thupi.

Zambiri Zothandiza

Zakudya zabwino ndi zowonjezera ziyenera kudya zakudya zosiyanasiyana zomwe zili ndi mapuloteni, chakudya ndi mafuta. Kuti muwone zotsatira za zakudya zoyenera, nthawi yosachepera mwezi iyenera kudutsa, chifukwa nthawi yochuluka ndi yofunikira kuti thupi likhazikitsidwe. Ndikofunika kuphatikiza chakudya molondola kuti mupeze chiwerengero chabwino cha BIO. Zida zothandiza thupi zimakupatsani mwayi wambiri:

• kulemera kumachepa ndi kuimika;
• kulimbikitsa ntchito zoteteza;
• kuchepetsa chiopsezo cha matenda osiyanasiyana komanso ngakhale khansa;
• kulimbitsa mafupa;
• kusintha njira zamagetsi;
• ntchito za ziwalo ndi machitidwe zimakhala zachilendo.

Zambiri zopindulitsa, koma pakati pa chiwerengero chawo, pali atsogoleri khumi.

Zida zothandiza kwa mtima ndi mitsempha ya mwazi

Chakudya choyenera ndi mbali yofunikira ya chithandizo ndi kupewa kuteteza matenda a mtima. Cholinga cha chakudya chapadera ndichokhazikitsa mphamvu ya magazi ndi kuyendayenda, kuchepetsa kutupa ndi kuchotsa mpweya wochepa. Chakudya chopatsa thanzi, kuchepetsa chiopsezo cha mtima ndi kupwetekedwa, ndipo ndiko kupewa mavuto ambiri. Pali mankhwala othandiza kwambiri pamtima ndi mitsempha ya magazi, zomwe zikulimbikitsidwa kuziphatikiza mu menyu yanu.

1. Walnuts . Ali ndi mafuta ambiri omwe amamenyana ndi cholesterol choipa ndikuwonjezera kuchuluka kwa zothandiza.
2. Makangaza . Zogwiritsira ntchito pamtima sitingaganize popanda chipatso ichi, monga momwe zimakhalira magazi ndi cholesterol mlingo, ndipo zimamwetsa magazi.
3. Nkhosa . Chotsani cholesterol choipa ndi kuchepetsa chiopsezo cha matenda aakulu a mtima.

Zopindulitsa kwa impso

Thupi lirilonse liri ndi ntchito yake yofunikira. Impso zikuthandizira kuthetsa magazi ku zinthu zovulaza, kuchotsa iwo ndi mkodzo. Pakabuka mavuto ndi ntchito yawo, thupi limakhala poizoni, lomwe likuwonetsedwa ndi zizindikiro zosiyanasiyana zosautsa. Pofuna kupewa kapena kupititsa patsogolo chithandizo cha mankhwala, nkofunika kudziŵa kuti ndi mankhwala ati omwe amathandiza impso.

1. Mitengo ya mavwende . Mavwende ali ndi mphamvu yotsutsa-yotupa komanso yosautsa, yomwe imayendetsa mchere wa asidi. Dzungu limathandiza kuchotsa zokolola.
2. Zipatso . Cranberries ndi mankhwala achilengedwe omwe amachititsa kuti matendawa asamayambitse matenda, amatulutsa kutupa ndikuyeretsa impso. Rosehip amalimbikitsa kusintha kwa miyala mchenga mwapang'onopang'ono.
3. Oats . Ali ndi vitamini B6 ndi chitsulo, zomwe zimachepetsa chiopsezo chokhala ndi miyala ya impso komanso kusintha magazi.

Zakudya zothandiza pachiwindi ndi kapangidwe

Zakudya zabwino ndizofunikira kuti ziwalo zogwirira ntchito zikhale bwino. Pamene chiwindi ndi kapangidwe sizigwira bwino, munthuyo amamva kutopa, akumva kupweteka komanso amakhala ndi vuto ndi khungu. Pali mankhwala apadera othandizira chiwindi ndi kapangidwe, kuchepetsa chiopsezo cha matenda osiyanasiyana, kuimiritsa ntchito yawo.

1. Sea kale . Amathandizira kuteteza thupi ku zinthu zoipa. Algae ali ndi selenium, chofunika kwambiri cha antioxidant pachiwindi.
2. Broccoli ndi kolifulawa. Ili ndi masamba omwe amayeretsa chiwindi cha zinthu zoopsa.
3. Kuchotsa . Zowonjezerazo zimaphatikizapo zizindikiro za monounsaturated, zofunika kuti kubwezeretsedwa ndi kuyeretsedwa kwa thupi.

Zakudya zothandiza m'mimba ndi m'matumbo

Tsiku ndi tsiku chimbudzi chimayesedwa, ngati munthu samatsatira zomwe amadya. Chinthu chachikulu, chofunikira pa ntchito za ziwalo - ndi cellulose. Icho chimatsegula ziwalo, kupititsa patsogolo luso la magalimoto. Mankhwala othandiza m'mimba ayenera kukhala ndi amino acid ndi antioxidants.

1. Zipatso . Mukhale ndi antioxidants, yomwe ikuthandizani kuyeretsa poizoni ndi poizoni, zomwe zimayimitsa kayendedwe kake kakang'ono.
2. Tirigu bran ndi tirigu . Chifukwa cha kupezeka kwa fiber yaikulu, zakudya zotere zimathandiza zakudya zina kuti zidziwe mofulumira, zokhutiritsa thupi ndi zakudya.
3. Zakudya za mkaka . Maumbidwewa amaphatikizapo acids omwe ali ofunika kuntchito ya m'matumbo ndikusintha microflora ya mimba.

Zothandiza pa ubongo

Chiwalo ndi njira yovuta, chifukwa ntchito yomwe ndi yofunikira kulandira zakudya zoyenera. Zinthu zazikulu zomwe zimafunikira pa ntchito ya ubongo: shuga, vitamini C ndi gulu B, chitsulo, lecithin ndi Omega acids. Zamagulu zothandiza ubongo ndi kukumbukira ziyenera kukhala ziri mndandanda wa anthu omwe ntchito zawo zimagwiridwa ndi kupsinjika maganizo nthawi zonse.

1. Walnuts . Chinthu chofanana ndi ubongo chimapangitsa kukumbukira ndi ntchito ya ubongo. Mtedza umachepetsa chiopsezo cha ukalamba ukalamba.
2. Buluu . Mavitamini amakana kukula kwa matenda a maganizo, kuwonjezera luso lophunzira ndi kuletsa ukalamba wa ubongo.
3. Nsomba . Zopangidwezo zili ndi mafuta acids ndi phosphorous, zomwe ziri zofunika pa ubongo. Chifukwa cha vitamini D, chiopsezo chotenga matenda a dementia chacheperapo.

Zogwiritsira ntchito zogwirizana ndi majekiti

Minofu ya minofu imalandira katundu waukulu masana, makamaka ngati munthu akuyesera kwambiri. Thupi liyenera kulandira mavitamini F, D, E, gulu B ndi A, nthawi zonse, monga miyala, calcium, phosphorous, magnesium ndi iron. Kuti mukhale ndi thanzi la minofu, muphatikizidwe ndi zakudya zomwe mumagwiritsa ntchito.

1. Selenium ndi vitamini C zimachepetsa chiopsezo cha mthupi. Lembani izi mu kabichi, wakuda currant, mandimu ndi chinangwa cha tirigu.
2. Beta-carotene ndi yofunika kuti elasticity ya mitsempha ndi kuyenda kwa manjenje ndipo pali izo mu kaloti, apricots ndi vwende.
3. Vitamini E ndi ofunika kuchepetsa kusinthana kwa zaka zomwe zimakhudza mthupi. Pali mankhwalawa mu broccoli, amondi, mbwa-rose ndi nyanja-buckthorn.

Zogwiritsira ntchito kwa masomphenya

Kutchuka kwa zipangizo zamakono, makompyuta ndi makanema amachititsa kuti maso adzalandire katundu waukulu, omwe pamapeto pake angathe kutsitsimula masomphenya ndi maonekedwe a matenda osiyanasiyana. Pofuna kupewa izi, onetsetsani zomwe mukudyazo zothandiza maso. Ndikofunika kuti iwo akhale ndi vitamini A, E ndi C, chifukwa zinthu izi zimatha kuthana ndi zotsatira zovulaza zowonjezera.

1. Kaloti . Zomera zimakhala ndi vitamini A ambiri, zofunikira kuti ziwonongeke. Ndikofunika kukumbukira kuti mafuta amafunikira kuti adziwe. Madzi a karoti ayenera kukhalapo pakudya kwa anthu omwe ali ndi vuto la masomphenya.
2. Sipinachi . Mabulosi abwino kuti awone chifukwa cha lutein - chinthu chomwe chimateteza maso ku matenda aakulu monga nthenda. Ngati nthawi zonse mumakhala ndi sipinachi, chiopsezo cha matenda a maso chikhoza kuchepetsedwa ndi 90%.
3. Buluu . M'chilimwe, tikulimbikitsidwa kudya osachepera 10 tbsp. zipatso, ndipo mukhoza kukonzekera kupanikizana kofiira. Mabala a Blueberries amateteza maso ku zisonkhezero zowoneka kunja, kuteteza maso awo ndi kuthetsa kutopa.

Zamagwiritsidwe ntchito m'mapapu ndi bronchi

Zovuta zachilengedwe za chilengedwe zimayambitsa zinthu zovulaza zomwe zimalowa mu kupuma, zomwe zimakhudza kwambiri ntchito yake. Ambiri samaganizira ngakhale pang'ono kuti mankhwala ogwiritsidwa ntchito m'mapapu ndi bronchi angapangitse ziwalo zotetezera za ziwalo. Zinthu zofunika kwambiri pa ntchito yoyenera kupuma: Vitamini A, C ndi E, potaziyamu, calcium ndi magnesium.

1. Kaloti . Chifukwa cha kukhalapo kwa beta-carotene, imathandiza kuti zakudya zizikhala bwino komanso zimalimbitsa minofu ya m'mapapo.
2. Zakudya za mkaka . Zomwe zimapangidwanso zimaphatikiziranso mankhwala - mchere ndi wofunikira kuti ziwalo ziziyenda bwino.
3. Rosehips . Ascorbic asidi amateteza mapapo ndi bronchi kuchokera ku zisonkhezero zoipa za tizilombo toyambitsa matenda.
4. Mafuta a azitona . Mafuta a polyunsaturated ndi ofunikira kuti apangidwe minofu ya mapapo.

Zogwiritsira ntchito zowononga kulemera

Chifukwa chachikulu cha kulemera kwakukulu ndichokusoŵa zakudya m'thupi. Poyambitsa ndondomeko yochepetsera thupi ndi kusintha thupi lonse, muyenera kusiya chakudya chovulaza, m'malo mwake kukhala chofunikira. Zakudya zathanzi zidzawathandiza kuchepetsa thupi, kuyeretsa thupi, kuyambitsa njira yogawa mafuta, kuchotsa cellulite ndi kusintha thanzi. Pali mankhwala othandiza kwambiri kulemera kwa thupi, omwe akulangizidwa kuti aziphatikizapo zakudya zawo zamaphunziro.

1. Selari imachokera . Zomera zimayimira pakati pa ena mwa kuti chifukwa cha chimbudzi chake thupi limagwiritsa ntchito mphamvu zoposa mphamvu za caloric.
2. Mababu a Buckwheat . Mankhwalawa ali olemera mu zinthu zosiyanasiyana zothandiza, koma palibe zochulukirapo mmenemo kuti mbewu zina sizikhoza kudzitama. Buckwheat imapangidwira bwino thupi, kuthetsa njala kosatha.
3. Kalulu nyama . Zakudya zamapuloteni zowonjezera ziyenera kukhala ndi zakudya. Nyama ya kalulu ndi yabwino kuti muchepetse kulemera kwake, chifukwa ndi yowonda komanso yophika bwino.
4. Nsomba . Zakudyazi zikuphatikizapo mitundu yochepa ya mafuta yomwe imapereka mapuloteni m'thupi mosavuta. Nsomba zimapereka thupi ndi zinthu zamtengo wapatali.