1 - Blueberries Ndi Top Antioxidant
Funsani akatswiri asanu omwe ali ndi zakudya zowonjezera kuti apeze mndandanda wa zomwe amakonda, "ndipo zotsatirazo zidzakhala zosiyana-koma zimayanjananso. Chifukwa chake chakudya chirichonse chimapereka chinthu chosiyana ndi chofunika kwambiri ku thupi.
Chakudya chimodzi pa mndandanda ukhoza kukhala pulogalamu yochuluka ya mapuloteni kapena mapiritsi, koma imatha kukhala ndi mavitamini ndi mchere. Mtundu winanso wambiri ukhoza kutengeka ndi matenda omwe amamenyana ndi antioxidants, koma makamaka alibe puloteni. N'chifukwa chake akatswiri amanena kuti kudya zakudya zamagetsi ndi njira yabwino kwambiri yowonjezera thanzi labwino. Yesani kudya zakudya zotsatirazi tsiku lililonse, ndipo muyang'ane pafupi ndi bokosi lililonse la zakudya.
Tengani blueberries, mwachitsanzo. Pofufuza zipatso ndi ndiwo zamasamba, mitundu yambiri ya mankhwala obiriwira imakhala ndi antioxidants ambiri kuposa oposa 40 a mpikisano wawo. Izi zimayika mabulosi osasamala pamwamba pa mndandanda wa kuyang'anira khansara, matenda a mtima, chifuwa chachikulu chaumtima, ndi kuvunda kwa macular.
Blueberries imatetezanso kuteteza matenda a mkodzo, chifukwa cha antioxidant epicatechins. Epicatechins amateteza mabakiteriya kuti asamamatire khoma lachikhodzodzo. Mitundu ya Blueberries imadzikanso m'madzi , imapereka khungu kwa khungu ndi maselo a thupi.
Kudya theka chikho cha blueberries chimakhutiritsa zipatso limodzi ndi masamba omwe amatumikira patsiku.
2 - Oats a Fiber Intake
Zakudya zam'madzi zimakhala ndi mchere wambiri ndipo zimagwirizanitsa kuchepetsa kuthamanga kwa magazi komanso ma cholesterol. Oats ndi makapu abwino , ndipo ali olemera mu beta-glucan. Beta-glucan ndi chingwe champhamvu chomwe chimathandiza kuchepetsa chimbudzi cha shuga komanso kusunga shuga m'magazi.
Oats ndi malo abwino kwambiri a mapuloteni othandizira kukula ndi kukonza minofu. Chikho chilichonse chakumapeto chimapereka ma gramu 10, ndipo maphunziro ambiri asonyeza kuti kudya oatmeal kumachepetsa chiopsezo cha matenda a mtima.
Limbikitsani tsiku lanu ndi thupi lanu ndi mbale ya oats-ndi kadzutsa pambali, ndibwino kuti musadye chakudya .
3 - Apple Tsiku Limasunga Dokotala
Kafukufuku akhoza kutsimikizira kuti " apulo tsiku amamuletsa dokotala." Maapulo ndi chakudya chomwe chimanyamula antioxidants quercetin ndi catechin. Quercetin ndi catechin amateteza maselo athu ndi kuthandizira kuchepetsa chiopsezo cha khansa ndi matenda a mtima. Zindikirani: Mukhoza kupeza zida zambiri ndi zakudya mwa kudya khungu.
Apulo ndi khungu ndizowonjezereka kwambiri kuposa zipatso zina zambiri, zomwe zingathandize kuchepetsa kuperewera poyendetsa bwino. Maapulo amasangalala kwambiri, akudzaza, komanso amapereka mphamvu kuphatikizapo zowonjezereka za mankhwala okhudzana ndi thanzi la antioxidant.
Apulo yakhala yatsopano "chakudya chachangu" cha thanzi.
4 - Teyi Yobiriwira Imakula Metabolism
Tiyi yaukhondo imakhala ndi mphamvu ya antioxidants. Ma antioxidant amtengo wapatali amawonetsedwa kuti ndi apamwamba kuposa omwe amayesedwa mu zipatso ndi ndiwo zamasamba.
Teyi yobiriwira imakhala ndi mankhwala ambiri a catechin, antioxidant yomwe imathandizira kuteteza selo kuwonongeka m'thupi. Catechin imasonyeza kuchepetsa kutentha thupi. Kutupa kunanenedwa kuti kumathandiza ku matenda ndi matenda. Mankhwalawa amachititsa kuchepetsa kuthamanga kwa magazi ndi kuchepetsa chiopsezo cha matenda a mtima.
Tiyi yowonjezera yatsimikiziranso kuthandiza kuteteza mapangidwe a matenda a Alzheimer's. Zopindulitsa zina zaumoyo zimaphatikizapo kuchulukitsa kagayidwe kake ka kulemera kwake.
Kusangalala ndi tiyi yapamwamba kunangokhala okoma-ingokumbukirani kuti ukhale wobiriwira.
5 - Mafuta a Ground Amachepetsa Kutentha
Zilonda sizitsulo zokhazokha koma zimatulutsidwa ndi alpha-linolenic acid. Alpha-linolenic acid ndi mafuta ofunika kwambiri omwe amasonyeza kuchepetsa kutentha thupi. Mipira imakhala ndi lignans. Lignans ndi mtundu wa chomera chomera chotchedwa polyphenols. Izi zimathandizira kuchepetsa mitengo ya khansa yokhudzana ndi mahomoni.
Zina zotsutsa ndi zotupa za mbewu za fulakesi zakhala zothandiza pa ziphuphu ndi mphumu. Galasikisi yapamwamba ndi gwero labwino kwambiri la mchere ndipo imathandizira kuchepetsa mavuto obisala. Zakudya zam'madzi ndizomwe zimakhala ndi zakudya zowonjezera komanso mafuta abwino.
Flax ndi chakudya chodabwitsa chodzaza ndi mchere, zozizwitsa zamtundu wa mafuta, ndi mapuloteni othandizira . Zopindulitsa zaumoyo zimapezeka pamene mbewu yonse ya fulakesi imakhala mosiyana ndi iyo yomwe imakhala yofanana ndi yomwe inalowa.
6 - Yogurt Imapangitsa Bakiteriya Kutengera
Mazira amadziwika ndi ma probiotic kapena mabakiteriya opindulitsa. Yogurt ikuwonetsetsa kuchepetsa kukula kwa mabakiteriya owopsa m'magazi. Zimathandizanso kukhalabe olimba m'thupi.
Kudya yogurt kumatithandiza kuti chitetezo chathu chiteteze thupi komanso chitetezo ku matenda monga khansara. Maantibiotiki angathandize mawere a yisiti, matenda opatsirana, zilonda zam'mimba, ndi matenda opangira mkodzo.
Yogurt ndigwero lalikulu la kaccium yopanga mafupa ndi mapuloteni a pr . Sikuti yogagts onse amapangidwa ofanana. Fufuzani kulembera "miyambo yamoyo ndi yogwira ntchito" kutsimikizira kuti ili ndi ma probiotics. Iyenso akulimbikitsidwa kuti adye mitundu yambiri ya sugared.
7 - Broccoli Ndi Mfumu Antioxidant
Broccoli, ndi cruciferous carbohydrate ndi imodzi mwa mankhwala amphamvu kwambiri okhudzana ndi mankhwala okhudzana ndi mankhwala okhudzana ndi mankhwala. Broccoli imateteza thupi lathu kuti likhale ndi khansa komanso mndandanda pamwamba pa mndandanda wa zakudya zamtengo wapatali.
Broccoli amapereka zakudya zamtengo wapatali ndi mtengo wochepa wa caloric. Ndi zakudya zambiri zowonjezera zamasamba. Kafukufuku wanena kuti broccoli ndi mfumu ya matenda a khansa. Kafukufuku wasonyeza mankhwala a sulfure mu broccoli amasonyeza kuti majini athu amachititsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda. Mavitamini amenewa akhoza kuyambitsa mankhwala ochititsa khansa.
Kuwonjezera apo, broccoli imathandizanso chitetezo cha mthupi, chimathandizira thanzi la mtima, kumanga mafupa, ndi kumenyana ndi zofooka za kubadwa.
8 - Mafuta a Azitona a Moyo wa Moyo
Mafuta a azitona amaonedwa ngati chakudya chopatsa thanzi chomwe chimasonyeza kuchepetsa matenda a mtima. Mafuta akulu omwe amapezeka m'maolivi ndi monounsaturated fatty acids (MUFAs). ZOTHANDIZA zakhala zikuwonetsedwa kuti kuchepetsa cholesterol chonse ndi kuthandiza kuchepetsa magazi kutsekemera.
Mafuta a azitona akugwirizanitsa kuchepetsa mphamvu ya shuga, shuga ya magazi. Kafukufuku wasonyeza phindu lalikulu kwa iwo omwe akudwala matenda a shuga a mtundu wa 2.
Mafuta a azitona amakhalanso ndi antioxidants otchedwa phenols okhudzana ndi kuteteza kolesterolini m'makoma a mitsempha. Fufuzani "namwali," "namwali wosakwatiwa," kapena mafuta odzola ozizira omwe ali ndi mavitamini abwino.
Mlingo womwe umalimbikitsidwa ndi supuni imodzi tsiku lililonse kuti mupeze mapindu abwino a moyo.
9 - nyemba ndi ubongo chakudya
Nyemba ndi gwero labwino kwambiri la zitsulo zosungunuka komanso zakudya zabwino m'thupi. Mafinyumu amadzimadzi amathandizira mtima mwa kutseka cholesterol musanakhale nawo mwayi wokamatira kumtunda wamakono. Cholesterol imachotsedwanso kudzera m'ntchito za thupi. Kafukufuku wasonyeza kuti kudya zakudya zotsekemera kwambiri kumachepetsa cholesterol wambiri mwa 10 mpaka 15 peresenti ndipo umagwirizanitsidwa ndi matenda a mtima.
Nyemba zakuda zili ndi anthocyanins, mankhwala ophera antioxidant omwe amasonyeza kuti ubongo umapangidwira. Zili ndi mapuloteni apamwamba kwambiri koma zimayenera kuphatikizapo tirigu monga mpunga wofiira kuti apange mapuloteni "okwanira".
Nyemba ndi zochuluka kuposa "chipatso choimba," ndipo ubwino wathanzi ungaposa nyimboyi.
10 - Sakinoni Ndi Machiritso Ochiritsira
Saminoni yakhala imodzi mwa zonunkhiritsa kwambiri zowononga zopatsa chakudya. Kafukufuku wagwirizanitsa sinamoni kuti shuga ya magazi ikhale yabwino kwa anthu omwe akudwala matenda a shuga.
Kaminoni imasonyezanso kukhala ndi antibacterial, anti-parasitic, ndi anti-fungal katundu.
Kaminoni imakhalanso ndi ma manganese, chitsulo, calcium, ndi fiber zonse zopindulitsa thupi. Thandizo la thanzi lapamwambazi likupitirizabe kuwululidwa kupyolera mu maphunziro opitilirapo koma akhala akugwiritsidwa ntchito popanga mankhwala.
Ndizosangalatsa kupeza mapindu a sinamoni wakula kuposa pie ya apulo ndi cider zonunkhira ku zakudya zabwino kwambiri pa thanzi lanu.
> Zotsatira:
> Alzheimer's.net Kukumbukila Kulimbitsa Zakudya Zapamwamba Zomwe Zimalimbana ndi Alzheimer's. 2013.
> Di Noia J. Kutanthauzira Zipatso Zowonjezera Mphamvu ndi Zamasamba: Njira Yopambanitsira Njira. Kutha Kwachilendo Kwambiri . 2014; 11: 130390.
> Garelnabi M, Mahini H, Wilson T. Quercetin amadya ndi kuchita masewera olimbitsa thupi a lipoprotein metabolism ndipo amachepetsa mapangidwe a atherosclerosis. Journal of International Society of Masewera Zakudya. 2014; 11: 22.