Kutupa ndi momwe chitetezo cha mthupi chanu chimayambira kukhumudwa, kuvulala, kapena matenda. Ndizoyankha mwachibadwa (ndipo kwenikweni chinthu chabwino), ndipo ndi gawo lachilengedwe la machiritso. Koma n'zotheka kuti kutupa kosatha kungakhudze thupi lanu ndi thanzi lanu.
Kudzera zakudya zotsutsana ndi kutupa ndi njira imodzi yothetsera kutupa kwachilendo komwe kumachitika chifukwa chokhala ndi moyo wathanzi. Ngati mwakonzeka kubwerera panjira yodyera bwino, yesetsani zakudya izi zomwe zimakhala zathanzi komanso zogwirizana ndi zakudya zotsutsa.
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AmondiMaamondi ndi gwero labwino kwambiri la mafuta onunkhira (ofanana ndi mafuta), vitamini E, ndi manganese. Iwo amakhalanso gwero la magnesiamu ndi mapuloteni a zomera. Pa kafukufuku wa kafukufuku, kudya amondi kumakhala ndi chiopsezo chachikulu cha matenda a mtima, mwinamwake mwa kusintha mafuta okhudzana ndi magazi anu.
Maamondi amakhalanso otupa kwambiri, kotero kuti ngakhale ali olemera kwambiri kuposa zakudya zambiri zotsutsana ndi zotupa, kudya amondi amchere angakuthandizeni kuti mukhale ndi pulogalamu yowonongeka.
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ZolembaMafupa amakhala odzaza mafuta amtundu wambiri wa mtima, kuphatikizapo ali ndi magwero abwino kwambiri a magnesium, fiber, ndi potassium, pamene ali otsika kwambiri mu sodium. Kudya hafu ya avocado kumapanganso bwino ku kudya kwa tsiku ndi tsiku ma vitamini C, A, E, ndi B mavitamini ovuta.
Kuphatikiza kwa zakudya zimenezi ndi polyphenols zomwe zimagwira ntchito monga antioxidants zimapanga mapepala ayenera kukhala nawo pa chakudya chilichonse chotsutsa-kutupa. Onjezerani magawo a kapepala ku sangweji yomwe mumaikonda kapena saladi, kapena mupange guacamole chokoma.
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BurokoliBroccoli ndi membala wa banja la cruciferous la ndiwo zamasamba zomwe zili ndi mankhwala otchedwa phytochemicals otchedwa glucosinolates. Tizilombo toyambitsa matendawa ndi amphamvu kwambiri. Broccoli ndi kachilombo kabwino ka vitamini C, potaziyamu, calcium, ndi vitamini A, onse pokhala otsika kwambiri.
Maphunziro a Epidemiological amasonyeza kuti kudya zakudya zam'mimba, kuphatikizapo broccoli, kumakhala ndi chiopsezo chochepa cha mitundu ina ya khansa. Ndi zophweka kupeza broccoli zambiri mu zakudya zanu chifukwa ndi zokoma zophika kapena zakuda.
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BlueberriesMabala a Blueberries ali ndi mapuloteni ambiri omwe amachititsa antioxidant ntchito ndipo amathandiza kupewa khansa ndi matenda a mtima. Mitundu ya phytochemicals, kuphatikizapo flavonoids, anthocyanidins, phenolic acids, ndi tanins, zimateteza ndi kukonzanso kuwonongeka kwa maselo opangidwa ndi anthu osokoneza bongo.
Kafukufuku wamaphunziro amasonyeza kuti mankhwala a blueberries angathenso kuteteza khansa kuchepetsa kukula kwa maselo ndi kuchepetsa kutupa. Iwo ali otsika kwambiri mu ma calories ndipo amawonjezera vitamini C, vitamini E, ndi mavitamini ku chakudya chanu cha tsiku ndi tsiku. Ndipo musaiwale kuti iwowo ndi okoma kwambiri!
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KalotiKaloti ali ndi beta-carotene, yomwe thupi lanu lingasinthe kukhala vitamini A, yomwe ili yofunikira pa thanzi lanu, komanso imakhala ndi antioxidant yamphamvu kwambiri. Kaloti imakhalanso ndi zeaxanthin ndi lutein, yomwe imayanjananso ndi vitamini A. Kudya chakudya chokhala ndi mankhwalawa kumathandiza kuchepetsa chiopsezo cha khansa poteteza kuwonongeka kwa maselo abwino a thupi lanu.
Popeza kaloti imakhala yotsika kwambiri komanso imathandiza kuti muchepetse ngati mukufunikira-kofunika chifukwa kunenepa kwambiri ndi vuto la mtima, matenda a shuga, ndi mitundu ina ya khansa.
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Nyemba ZoumaNyemba zouma, monga nyemba za ma navy, nyemba za impso, nyemba za pinto, ndi nyemba zakuda, ndizomwe zimapangitsa kuti mapuloteni, minerals, mavitamini a B, ndi vitamini K awonongeke kwambiri. , ndipo ali ndi polyphenols omwe amagwira ntchito monga antioxidants.
Kafukufuku amasonyeza kuti nyemba zouma zingapereke ubwino wathanzi komanso zimathandiza kupewa matenda a mtima, shuga, kuthamanga kwa magazi, komanso kuchepetsa kutupa. Popeza ali ndi mapuloteni ambiri, amatha kudya zakudya zopanda phindu zomwe mungakonde ngakhale kuti simukudya zamasamba.
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KaleKale ndi njira yabwino kwambiri ya mavitamini A, C, ndi K, komanso gwero la calcium, iron, magnesium, potassium, ndi vitamini C pamene ali ndi sodium. Ndizomwe zimakhala zotsika kwambiri ndipo zili ndi fiber.
Kale lili ndi mankhwala otchedwa glucosinolates omwe angathandize kupewa khansa, kuphatikizapo lutein ndi zeaxanthin, zomwe zimagwirizana ndi vitamini A ndipo zingakuthandizeni kuchepetsa chiwopsezo chokhala ndi matenda a chiwindi ndi macular . Komanso, lutein ingathandize kupewa matenda a atherosclerosis. Yonjezerani kale saladi kapena idyani makapu akale monga chotupitsa.
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Mafuta a AzitonaMafuta a azitona ndizofunikira kwambiri pa zakudya za Mediterranean, zomwe zakhudzana ndi thanzi labwino komanso moyo wautali. Ndi olemera mu mafuta omwe amathandiza kuti mitsempha yanu ikhale yabwino ndipo imakhala ndi polyphenols yomwe imakhala ngati antioxidants kuteteza maselo m'thupi lanu.
Mafuta a azitona amathandiza kuchepetsa kutupa, amachepetsa cholesterol kwambiri, ndipo n'zotheka kuti mapuloteni ena angathandize kupewa mitundu ina ya khansa, choncho ndi mafuta odabwitsa kuwonjezera pa khitchini yanu. Sikofunika nthawi zonse kuphika koma ndizokwanira zokhala ndi saladi komanso kumaliza mbale zamasamba.
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Mawang'angaMa mandimu ndi gwero la vitamini C ndi potassium, ndipo amakhalanso ndi fiber, calcium, ndi folate. Mitengo ya malalanje imathandiza kuti mtima wanu ukhale wathanzi, ndipo vitamini C ndi ofunikira kuti chitetezo cha mthupi chikhale cholimba, minofu yamphamvu, ndi mitsempha yathanzi.
Mankhwala a mandimu ndi madzi a lalanje ndizoonjezera kwambiri ku zakudya zotsutsa-kuzizira ndipo simukusowa kuwasunga pa kadzutsa. Manyowa amapanga chakudya chamasana kwambiri ndipo akhoza kuwonjezeredwa ku zakudya zosiyanasiyana ndi saladi.
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SalimoniSalmoni imakhala ndi omega-3 fatty acids kwambiri kuposa nsomba zina kapena nsomba. Kafukufuku amasonyeza kuti anthu omwe amadya kwambiri mafutawa amatha kukhala ovutika ndi maso owuma , komanso ndibwino kwa mtima chifukwa mafuta okoma amathandizira kuchepetsa kutupa komanso kusunga kolesteroloni.
American Heart Association ikuwonetsani kuti mumadya nsomba zonenepa kawiri pa sabata chifukwa cha omega-3s opindulitsa, koma chomwe chimapangitsa kuti nsomba ikhale yabwino kwambiri ndikuti imathandizanso kuti antistaididant imatchedwa astaxanthin.
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SipinachiSipinachi ndi chimodzi mwa zinthu zodziwika bwino kwambiri za anti-inflammatory superfoods. Lili ndi lutein, yomwe imakhudzana ndi vitamini A ndi beta carotene. Sipinachi imakupatsanso chitsulo, vitamini K, ndi folate, ndipo ndizochepa kwambiri, kotero ndizovuta kuti zisawonongeke.
Kafukufuku amasonyeza kuti anthu omwe amadya ndiwo zamasamba, masamba, monga sipinachi, akhoza kukhala ndi chiwopsezo chochepa chokhalapo, kotero kuwonjezera sipinachi yatsopano kapena yophika pa zakudya zanu.
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FroberriesStrawberries ndi zokoma, zokometsera, ndi zotsekemera-ndipo kuti zikhale bwinoko, zimakhalanso zabwino pa thanzi lanu. Froberberries ndi ochepa kwambiri, komanso amapezeka ndi mavitamini ndi mchere thupi lanu limafunikira kugwira ntchito, kuphatikizapo vitamini C. Amakhalanso ndi zotsutsana ndi zotupa komanso zambiri zowonjezera thanzi.
Pafupifupi zipatso zonse zimakukomerani chifukwa nkhumba zomwe zimawapatsa mtundu wawo zimakhala ndi antioxidants zomwe zingathandize kuchepetsa kutupa.
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Zakudya ZabwinoMbatata ya mbatata imakhala ndi mavitamini ndi minerals. Mofanana ndi masamba ambiri a mtundu wa orange, amakhala ndi vitamin A kwambiri komanso beta-carotene, yomwe imakhala ndi antioxidant. Mbatata ya mbatata imakhalanso ndi mavitamini ndi minerals ambiri, kuphatikizapo vitamini C ndi K, vitamini, ndi B mavitamini ovuta.
Mbatata ya mbatata imakhala ndi zowonjezera zambiri ndipo sizowonjezera kwambiri, kotero zimapanga chakudya chokoma ku zakudya zilizonse. Mbatata yokoma yophika ndi yabwino ngati mbale yam'mbali kapena pamwamba pake ndi nyemba zophikidwa ndi broccoli ndikudya monga chakudya.
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Swiss ChardSwiss chard ndi yokongola komanso yokoma. Ndi masamba obiriwira okongola (masamba) omwe amawoneka obiriwira kuwonjezera pa mndandanda wanu wotsutsana ndi zotupa. Swiss chard ndi gwero labwino la mavitamini A ndi K, gwero la ma minéra angapo komanso ochepa kwambiri.
Kafukufuku akusonyeza kuti dziko la Swiss chard lingakhale ndi flavonoids yomwe imagwira ntchito monga antioxidants ndikuchepetsanso kutupa kotero kuti imapangitsanso thanzi lanu.
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WalnutsWalnuts ndi gwero labwino la mafuta abwino, mapuloteni, vitamini E, mchere, ndi phytochemicals zotchedwa sterols. Zimakhalanso ndi monounsaturated mafuta acids ndi omega-3 fatty acids zomwe ziri zabwino kwa mtima wanu. Walnuts ali ndi mphamvu zowonjezera mphamvu, kotero mungafunikire kuwona kukula kwa gawo lanu, koma, ngakhale kuti ali ndi makilogalamu apamwamba, kudya ma walnuts angapo kungakuthandizeni kuti muzimva nthawi yayitali ndikuthandizani kuti muchepetse thupi.
Mawu ochokera
Kuwonjezera zakudya zokoma ndi zathanzi kungakuthandizeni kuti mukhale ndi thanzi labwino komanso kuti mukhale ovuta kulemera. Chakudya chokhala ndi zakudya zotsutsa-zotupa chingathandizenso kuti zinthu zina zaumoyo zisapitirire pamene mukulamba. Onetsetsani kuti zakudya zanu zotsutsana ndi zotupa zimakhala zathanzi pogwiritsira ntchito njira zophika bwino ndi zokonzekera chakudya.
> Zotsatira:
> American Heart Association. "Nsomba ndi Omega-3 Zakudya Zamadzi."
> Bouchenak M, Lamri-Senhadji M. "Mtundu wa zakudya zamasamba, komanso ntchito yawo yopewa maopaleshoni a cardiometabolic: ndemanga." J Med Food. 2013 Mar 16 (3): 185-98.
> Butalla AC, Crane TE, Patil B, Wertim BC, Thompson P, Thomson CA. "Zotsatira za juzi ya karoti imagwira ntchito pa plasma carotenoids, kupanikizika kwa okosijeni, ndi kutupa kwa odwala khansa ya m'mawere kwambiri." Khansara ya Khansa. 2012; 64 (2): 331-41.
> Damasceno NR1, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E. "Crossover amaphunzira zakudya zopangidwa ndi virgin olive, walnuts kapena amondi. Zotsatira za lipids ndi zina zotengera matenda a mtima. "Nutr Metab Cardiovasc Dis. 2011 Jun 21 Kuwonjezera 1: S14-20. lembani: 10.1016 / j.numecd.2010.12.006.
> Dreher ML, Davenport AJ. "Musamawerenge mapuloteni komanso zotsatira za thanzi." Crit Rev Food Sci Nutr. 2013; 53 (7): 738-50. lembani: 10.1080 / 10408398.2011.556759.