Zakudya Zoposa 10 Zoposa Zaka Zambiri

Si chinsinsi kuti zomwe timadya zimatha kutithandiza kapena kutivulaza. Kuledzera kwathu kwa chakudya chokonzedwera chatisokoneza chakudya chomwe chimapatsa chakudya chokwanira ndipo ndicho chifukwa cha matenda ambiri, monga kunenepa kwambiri , matenda a mtima, ndi matenda a shuga a mtundu wa 2 . Sichiyenera kukhala motere. Pali zakudya zomwe zingakupangitseni kuti mukhale ndi mphamvu, kuchepetsa chiopsezo cha matenda, ndikulolani kuti mukhale ndi thanzi labwino. Ngati mukufuna kukhala ndi moyo wautali komanso kukhala ndi thanzi labwino, muyenera kuyambitsa thupi lanu ndi zakudya zowonjezera zakudya zambiri padziko lapansi. Kupanga zakudya zakutchire kukhala gawo lalikulu la zakudya zanu kudzakuthandizani kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi moyo wathanzi ndipo mumadabwa chifukwa chake ena onse sakudya motere. Thandizani kufalitsa mawu.

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Cruciferous Vegetables

Malo ogwiritsira ntchito masamba omwe ali ndi mphamvu yodabwitsa yosinthira mahomoni aumunthu, amachititsa kuti thupi liwonongeke, ndikuletsa kukula kwa maselo a khansa. Zomera zam'madzi zimayenera kufufuzidwa bwino kapena kuzidya zowonongeka, zokomedwa, zowonongeka kapena zosakanikirana kuti zimasule katundu wawo wotsutsa khansa. Chombo chotchedwa cruciferous phytochemical sulforaphane chinapezedwanso kuti chiteteze mitsempha ya magazi kuchokera ku zizindikiro zotupa zomwe zingayambitse matenda a mtima. Zomera zam'madzi ndizo zakudya zowonjezera kwambiri. Idyani mitundu yambiri yofiira ndi yophika tsiku ndi tsiku. Yesani broccoli, kolifulawa, ziphuphu za Brussels, kale, kapena kabichi.

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Saladi amadyera

Mbewu zamasamba zobiriwira - zina ndizopopera - zili ndi makilogalamu osachepera 100 pa mapaundi, zomwe zimawapangitsa kukhala chakudya choyenera kulemera. Phunziro la sayansi, amayi omwe adya saladi wamkulu kumayambiriro kwa chakudya amadya zakudya zochepa panthawi ya chakudya chonse, ndipo saladi akuluakulu amachepetsa mafuta oposa makang'ono. Kuwonjezera pa kuchepa thupi, kudya kwambiri saladi, masamba obiriwira, kapena masamba obiriwira amagwirizanitsidwa ndi chiopsezo cha mtima, sitiroko, shuga, ndi khansa zingapo. Mavitaminiwa amakhalanso olemera mu vitamini folate, B latinin ndi zeaxanthin, carotenoids zomwe zimateteza maso kuti asawonongeke. Yesani kale masamba, mpiru, mpinashi, kapena letesi. Kuti tipeze mapindu a masamba omwe timakhala ndi masamba, tiyenera kuwonjezera kuchuluka kwa mafuta omwe amasungunulira mafuta, potengera mafuta, komanso kuti amafunika mafuta - chifukwa chake saladi (kapena kuvala) nthawi zonse imakhala ndi mtedza komanso / kapena mbeu.

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Mtedza

Chitsime chopatsa thanzi la mafuta obirira, chomera mapuloteni, mavitamini, antioxidants, phytosterols, ndi mchere, mtedza ndi zakudya zochepa zomwe zimathandizira kuchepetsa kulemera kwa chakudya chonse, kuzipanga kukhala chinthu chofunikira kwa anti- matenda a shuga. Ngakhale kuti ali ndi mphamvu zokhudzana ndi caloric, zakudya zimakhala ndi thupi lochepa, mwina chifukwa cha kukhumba kwa kudya kuchokera ku ziwalo zikuluzikulu za mtima. Kudya mtedza nthawi zonse kumachepetsanso kolesterol ndipo kumaphatikizapo kuchepa kwa 35 peresenti pangozi ya matenda a mtima . Tsambulani saladi yotsatira yodula mandnuts kapena mchere wamchere wothira, kapena musakanikirane ndi masamba obiriwira.

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Mbewu

Nthenda yambewu imakhala yofanana ndi mtedza chifukwa amapereka mafuta abwino, mchere, ndi antioxidants, koma mbewu zimakhala ndi mapuloteni ambiri ndipo zimakhala ndi mchere wambiri. Nkhumba, chia, ndi mbewu za hemp zili ndi mafuta omega-3. Nkhumba, chia, ndi nthangala za sameame ndizolemera kwambiri za lignans, phytoestrogens yolimbana ndi khansa ya m'mawere. Mbeu za Sesame zili ndi calcium ndi vitamini E, ndipo mbewu za dzungu zimapindulitsa makamaka mu nthaka. Kuti mupindule kwambiri ndi zakudya zamtundu, mtedza ndi nyemba ziyenera kudyedwa zokha kapena zosavuta. Yesani kuwonjezera mbewu za chiwindi kapena chia m'mawa anu smoothie kapena oatmeal.

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Zipatso

Zipatso izi zokhudzana ndi antioxidant ndizobwino kwambiri. Maphunziro omwe ophunzira amawathira ma blueberries kapena strawberries tsiku lililonse kwa milungu ingapo amawonetsa kusintha kwa magazi, zizindikiro za kupsinjika kwa magazi, chiwerengero cha cholesterol cha LDL. Zipatso zimakhalanso ndi zotsutsana ndi khansa ndipo ndi chakudya chabwino kwa ubongo; Pali umboni wakuti mabulosi amatha kupeweratu chidziwitso ndi ukalamba. Onetsetsani ndi sitiroberi yowoneka ndi yachibwibwi, kapena yesani chinthu chatsopano, monga goji zipatso.

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Makangaza

Makangaza ndiwo zipatso zapadera, zomwe zili ndi tizilombo tating'onoting'onoting'onoting'ono tomwe timapatsa madzi okoma ndi okoma. Chizindikiro cha phyomacanate, punicalagin, ndi chochuluka kwambiri ndipo chimayambitsa magawo oposa theka la mankhwala okhwima a makangaza. Mapomegranate phytochemicals ali ndi mitundu yambiri yotsutsana ndi khansa, cardioprotective , ndi ubongo wathanzi zochita. Chodabwitsa kwambiri, kufufuza kwa odwala omwe ali ndi mitsempha yambiri ya karotid yomwe amamwa madzi amodzi a makangaza tsiku ndi tsiku kwa chaka chimodzi anapeza kuchepa kwa makumi atatu peresenti pa chiphaso cha atherosclerotic; mu gulu lolamulira, chida cha atherosclerotic chinawonjezeka ndi 9 peresenti. Phunziro lina la okalamba, omwe ankamwa madzi a makangaza makompyuta masiku 28 ankachita bwino pa ntchito ya kukumbukira poyerekeza ndi omwe amamwa botolo la placebo. Langizo: Chotsani mchere wochokera ku chipatsocho, kuzungulira pang'onopang'ono, masentimita inchi m'mimba mwake, kupotola muwiri, ndikugwedeza kumbuyo kumbuyo kwa supuni yaikulu.

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Nyemba

Kugwiritsa ntchito nyemba ndi nyemba zina tsiku ndi tsiku kumathandiza kuchepetsa shuga wa magazi, kuchepetsa chilakolako chanu, komanso kuteteza khansa ya colon. Gwero la wowonjezera kwambiri wothira zakudya, nyemba zimakhala ngati anti-shuga ndi zakudya zolemetsa chifukwa zimadulidwa pang'onopang'ono, zomwe zimapangitsa kuti magazi asapitirire kudya komanso zimathandiza kupewa zakudya zokhudzana ndi chakudya mwa kulimbikitsana. Zili ndi mitsempha yambiri yomwe imathandiza kuchepetsa cholesterol, ndipo mphamvu yosakaniza, yomwe imasandulika ndi mabakiteriya amkati m'matumba amphongo amphindi amathandiza kwambiri kupewa khansa yamtundu. Kudya nyemba, nandolo, kapena mphodza kawiri pa sabata kwapezeka kuti kuchepetsa chiopsezo cha khansa ndi 50 peresenti. Mankhwalawa amapereka chitetezo chokwanira kwa ena khansa. Nyemba zofiira, nyemba zakuda, nkhuku, mphodza, nandolo zowonongeka - zonse ndi zabwino, choncho yesani zonsezo ndikusankha zokonda zanu.

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Bowa

Kugwiritsa ntchito bowa nthaŵi zonse kumakhudzana ndi kuchepa kwa khansa ya m'mawere. Chifukwa chakuti ali ndi aromatase inhibitors (mankhwala omwe amaletsa kutulutsa estrogen), bowa woyera ndi Portobello zimateteza makamaka pa khansa ya m'mawere. Bowa ali ndi zinthu zambiri zopindulitsa: Maphunziro a mitundu yosiyanasiyana ya bowa apeza zotsutsana ndi kutupa, kuteteza maselo a chitetezo cha maselo, kuteteza DNA kuwonongeka, kuchepa kwa khansa ya kukula, ndi angiogenesis inhibition. Bowa nthawi zonse aziphika; Bowa wobiriwira uli ndi mankhwala omwe amachititsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda otchedwa agaritine. Phatikizani kumwa mowa wamba nthawi zonse, ndipo yesetsani mitundu yosiyanasiyana yambiri monga shiitake, oyster, maitake, kapena reishi.

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Anyezi ndi Garlic

Banja la Allium la ndiwo zamasamba, omwe anyezi ndi mamembala, amapindula ndi machitidwe a mtima ndi a chitetezo cha mthupi komanso kukhala ndi zotsatira zolimbana ndi matenda a shuga komanso odana ndi khansa . Kuwonjezeka kwa masamba a allium kumakhala ndi chiopsezo chochepa cha khansa ya prostate ndi prostate. Zomerazi zimadziwika ndi mankhwala awo a organosulfur omwe amathandiza kuteteza chitukuko cha khansa mwa kuchotsa khansa, kuletsa khansa kukula, ndi kulepheretsa angiogenesis. Mafakitalewa amamasulidwa akadulidwa, kuponderezedwa, kapena kutawidwa. Anyezi amakhalanso ndi zakudya zambiri zoteteza flavonoid antioxidants, zomwe zimatsutsana ndi zotupa zomwe zingayambitse kupewa matenda a khansa. Yesani leeks, chives, shallots, ndi scallions, kuwonjezera pa adyo ndi anyezi anyezi.

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Tomato

Zakudya zambiri zowonjezera thanzi zimapezeka m'ma tomato - lycopene, vitamini C ndi E, beta-carotene, ndi flavonol antioxidants, kutchula ochepa chabe. Mankhwalawa amatha kuteteza khansa ya prostate, kuwonongeka kwa khungu la UV, ndi matenda a mtima. Pafupifupi 85 peresenti ya lycopene ku America zakudya zimachokera ku tomato . Mankhwalawa amatha kuyamwa kwambiri pamene tomato akuphika - chikho chimodzi cha msuzi wa phwetekere kamakhala ndi katatu kambirimbiri kamtengo kake ka tomato. Kumbukiraninso kuti carotenoids, monga lycopene, imathandizidwa kwambiri poyenda ndi mafuta abwino, choncho amasangalala tomato wanu mu saladi ndi mtedza kapena kavalidwe ka mtedza kuti mukhale ndi nthenda yowonjezera. Chinthu china: Pezani diced ndi wosweka tomato mumitsuko ya galasi, osati zitini, kuti mupewe BPA wosokoneza bPA m'zinthu zowonjezera.

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