Mtundu wa Zakudya Zowonjezera Mmene Mumayendera

Khalani wathanzi posankha zakudya zomwe zimathandiza kuti chitetezo chanu cha m'thupi chitengeke

Zakudya zina zingakhale zothandiza kuti chitetezo cha mthupi chitetezeke komanso kupewa chimfine ndi chimfine. Pano pali mawonekedwe a mitundu isanu ya zakudya zomwe zimapereka zakudya zomwe thupi lanu limagwiritsa ntchito:

1) Zakudya Zakamwamba mu Vitamini C

Chofunikira chofunikira kwambiri, vitamini C chimakhala ngati antioxidant. Antioxidants imathandiza kumenyana ndi zida zowonjezera , mtundu wa molecule yosakhazikika yomwe imadziwika kuti iwononge chitetezo cha mthupi.

Pali umboni wina wotsimikizira kuti vitamini C ingakhale yothandiza kwambiri popititsa patsogolo chitetezo cha mthupi cha anthu omwe akuvutika maganizo. Kuti muwonjezere kudya kwa vitamini C, onjezerani zakudya izi ku zakudya zanu:

• zipatso za citrus ndi timadziti (monga lalanje ndi mphesa)
• kiwi zipatso
• tsabola wofiira ndi wobiriwira
• burokoli
• strawberries

2) Zakudya Zakamwamba mu Vitamin E

Monga vitamini C, vitamini E ndi antioxidant wamphamvu. Kafukufuku akusonyeza kuti kukhala ndi mavitamini E okwanira n'kofunika kwambiri kuti tikhalebe ndi thanzi labwino, makamaka pakati pa okalamba. Kuti mukhale wochuluka wa vitamini E, yang'anani pa zakudya izi:

• mafuta a tirigu
• amondi
• mbewu za mpendadzuwa
• makoswe
• chikasu batala

3) Zakudya Zakamwamba Zinc

Zinc ndi mchere wofunika kwambiri pakupanga maselo ena a mthupi. A National Institutes of Health (NIH) ayenera kuchenjeza kuti ngakhale zinc zochepa zingathe kuwononga thupi lanu. Nazi zina zowonjezera zakudya zinc:

• oysters
• nyemba zophikidwa

• mashesa
• raisin bran
• nkhuku

4) Zakudya Zakamwamba mu Carotenoids

Mtundu wina wa antioxidant, carotenoids ndi kalasi ya mitundu yomwe imapezeka mwachilengedwe. Pakutha, carotenoids amasandulika kukhala vitamini A (zakudya zomwe zimathandiza kuti chitetezo cha mthupi chitetezeke). Yang'anani pa zakudya izi kuti mukhale ndi mphamvu zoteteza carotenoids:

• kaloti
• kale
• apricots
• Papaya
• mango

5) Zakudya Zakamwamba mu Omega-3 Mafuta Acids

Omega-3 fatty acids ndi mtundu wamtengo wapatali wa mafuta omwe amadziwika kuteteza kutentha komanso kuteteza chitetezo cha mthupi. Ngakhale sizikudziwikatu ngati omega-3s angathandize kuthana ndi matenda (monga chimfine), kafukufuku amasonyeza kuti omega-3s amatha kuteteza matenda a chitetezo cha mthupi monga Crohn's, ulcerative colitis , ndi nyamakazi ya nyamakazi . Yesani zakudya izi omega-3-rich:

• Nsomba zamchere (kuphatikizapo mackerel, tuna, salimoni, sardines, herring, ndi trout)
• zithunzithunzi
• walnuts

Chakudya Chambiri Chothandizira Kuteteza Mthupi

Kuti chitetezo chanu cha mthupi chiteteze, ndikofunika kupeza mokwanira kugona , kuchita masewera olimbitsa thupi nthawi zonse, ndi kusamalira nkhawa yanu.

Ngakhale kuti zowonjezerapo zowonjezereka za mankhwala ophera antioxidants ndi zakudya zina zomwe zimapezeka m'thupi lonse zimakhala ngati zowonongeka za thupi, kafukufuku wina amasonyeza kuti kudya zakudya zopatsa thanzi kungakhale kopanda phindu kwa chitetezo cha mthupi. (Ngati mukuganizabe kuti mutenge nawo, ndibwino kuti mufunsane ndi wothandizira zaumoyo wanu kuti ayambe kuyeza ubwino ndi chiwonongeko.)

Kuti mupeze zakudya zina zomwe zingakuthandizeni kuti chitetezo chanu chiteteze mthupi lanu, yesetsani kuwonjezera adyo , zakudya zowonjezera mavitamini (monga yogurt ndi kefir), ndi tiyi wobiriwira ku zakudya zanu.

_Zotsatira:

> Chew BP, Park JS. Katemera wa chitetezo cha chitetezo cha chitetezo cha chitetezo cha mthupi. J Nutriti. 2004 Jan; 134 (1): 257S-261S.

_{Gill H, Prasad J. Mapulojekiti, kuteteza magazi, ndi ubwino wa thanzi. Adv Exp Med Biol. 2008; 606: 423-54.}

_{Hughes DA. Zotsatira za zakudya zowononga antioxidants pachitetezo cha mthupi cha akuluakulu apakati. Proc Nutr Soc. 1999 Feb; 58 (1): 79-84.}

_{Kyo E, Uda N, Kasuga S, Itakura Y. Zowonongeka kwa adyo okalamba. J Nutriti. 2001 Mar; 131 (3s): 1075S-9S.}

_{Simopoulos AP. Omega-3 fatty acids mu kutupa ndi matenda omwe amadzipangira okha. J Amtundu wa zakudya. 2002 Dec; 21 (6): 495-505.}

_{Wintergerst ES, Maggini S, Hornig DH. Ntchito yowonjezera mavitamini C ndi zinc ndi zotsatira pazochitika zachipatala. Ann Nutr Metab. 2006; 50 (2): 85-94.}

Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.