Kuti mupange zakudya zolimbitsa thupi komanso zosavuta, pewani zinthu zogulitsa zakudya zowonjezera komanso muzikhala ndi soda wathanzi kunyumba. Osangowonjezera pang'ono mu shuga, madzi okongola omwe amakongoletsedwanso ndi timadziti ta zipatso ndi botanicals amakulolani kuti muzitsatira mankhwala a phytochemicals omwe ali ndi mphamvu zowonjezera thanzi. Zowonjezera, kusankha masewera achilengedwe ndizosuntha kwa iwo omwe akuyang'ana kuchepetsa mowa.
Ngakhale simukukhala ndi soda tsiku lililonse, pali zoopsa za umoyo zomwe zimakhala ndi zakumwa zofewa. Pali umboni wakuti ma sodas okoma akhoza kuthandizira kukula kwa matenda aakulu monga matenda a shuga, matenda a mtima, ndi kunenepa kwambiri , kuphatikizapo kufooketsa thanzi la mafupa.
Ngakhale soda ya zakudya ingayese vuto la thanzi lanu, malinga ndi kafukufuku waposachedwapa. Mu kafukufuku wofalitsidwa mu nyuzipepala ya Stroke mu 2017, anthu omwe ankamwa soda tsiku ndi tsiku anali oposa katatu kuti ayambe kudwala matenda a stroke ndi dementia (poyerekeza ndi omwe sanali).
Nazi zitsulo zisanu ndi chimodzi zabwino zomwe mungapange kuti muwonjezere madzi omwe mumawakonda lero:
1 - Ginger
Pofuna kugwiritsira ntchito ginger ale, yesetsani kudula soda yanu pogwiritsa ntchito mankhwala a ginger. Nthawi yaitali yamtengo wapatali chifukwa cha mankhwala, ginger ali ndi mankhwala angapo omwe angathandize kuchepetsa kutupa. Kafukufuku wina amachitanso kuti kugwiritsira ntchito ginger nthawi zonse kungathandize anthu okhala ndi matenda monga shuga ndi osteoarthritis.
Mukhoza kugula madzi a ginger okonzeka kapena masitsi pamasitolo ambiri, kapena kupanga madzi anu kapena madzi (powiritsa jinger watsopano, madzi, ndi shuga watsopano).
2 - Msuzi wa zipatso
Chimodzi mwa zowonjezera zowonjezera soda, salttzer ndi mchere wothira zipatso zimathandizira kuwonjezera kudya kwa vitamini C. Kuphatikiza ndi kupereka antioxidant zotsatira, vitamini C imathandiza kwambiri kuteteza chitetezo cha mthupi. Ndipotu, kafukufuku akusonyeza kuti kudya vitamini C kungachepetse kwambiri chiwopsezo cha chimfine mwa anthu omwe ali ndi mphamvu yogwira ntchito, komanso kuchepetsa nthawi ya chimfine kwa anthu ambiri.
Kufufuza koyambirira kukuwonetsanso kuti kukwanira kwa madzi a madzi a zipatso kumathandiza kuchepetsa kulemera kwa thupi komanso kusunga shuga. Kuwonjezera pamenepo, kupuma mu thoko lowala la mtengo wamtengo wapatali wamtengo wapatali wamtengo wapatali (womwe umapezeka mu peel) kungakuthandizeni kukweza mtima wanu.
3 - Zipatso
Chitsime china chapamwamba cha vitamini C, zipatso ndi zodzaza ndi mankhwala omwe amadziwika kuti anthocyanins. Kafufuzidwe kafukufuku akusonyeza kuti anthocyanins ingapangitse kuti thupi likhale ndi thanzi labwino mwa njira zingapo, monga kumenyana ndi makina opangira mitsempha.
Pa kafukufuku wofalitsidwa mu nyuzipepala ya Circulation mu 2013, mwachitsanzo, ofufuza adawona ma data pa amayi 93,600, onse omwe anamaliza mayankho okhudzana ndi zakudya zawo zaka zinayi pazaka 18. Olemba apeza kuti amayi omwe amadya kwambiri blueberries ndi strawberries anali ndi kuchepetsa 32% pa chiopsezo cha mtima wawo, poyerekeza ndi amayi omwe amadya zipatsozo kamodzi pamwezi kapena osachepera.
Mukhoza kutsuka zipatso zopangidwa ndi blender kapena kupanga mabulosi anu a mabulosi mwa kuphika pophatikiza mabulosi, mandimu kapena mandimu, ndi zina zotsekemera (ngati mukufuna).
4 - Msuzi wa mandimu
Njira yokwanira yopangira zakumwa zotentha za chilimwe, madzi ozizira ndi madzi a mavwende ndi olemera m'kati mwa antioxidant yomwe imatchedwa lycopene. Kafukufuku wambiri wasonyeza kuti lycopene ikhoza kuteteza kuteteza khansa ya prostate, komanso kuwonjezera thanzi la mtima.
Mu kafukufuku wochepa wofalitsidwa mu American Journal of Hypertension mu 2014, mwachitsanzo, kumwa mavwende kunawoneka kuti amachepetsa kwambiri kuthamanga kwa magazi mwa anthu olemera kwambiri.
Pambuyo poyeretsa mavitamini angapo a chivwende, gwiritsani ntchito kansalu kuti muchotse zamkati ndikuonjezerani madzi ku seltzer yanu. Zowonjezerapo - komanso mlingo wa vitamini C-kuyesa kuthira madzi a mandimu ku soda yanu.
5 - Msuzi wa chinanazi
Pofuna kusinthanitsa ndi soda, yesetsani kusakaniza seltzer ndi madzi a chinanazi (kapena, ngati mukufuna kupuma mofulumira, chidole cha chinanazi). Kuphatikiza pa kupereka vitamini C, chinanazi ndi gwero lokhalo lokhalo lomwe lilipo la bromelain: chisakanizo cha michere kuti chichepetse kutupa.
Ngakhale kuti kafukufuku wokhudzana ndi ubwino wa bromelain ulibe malire, maphunziro amasonyeza kuti amasonyeza malonjezano pa chithandizo cha matenda monga osteoarthritis ndi matenda omwe amawoneka ngati bronchitis ndi sinusitis. Zingathandizenso chitetezo cha mthupi.
6 - Madzi a Cherry
Njira yodziwika bwino yoletsa kutsekemera kwa gout, madzi a chitumbuwa amatha kutulutsa kutupa ndi kuchepetsa ululu wosatha. Kafukufuku wokhudzana ndi thanzi labwino omwe amaphatikizapo mankhwalawa akuphatikizapo kufufuza koyambirira kofalitsidwa ndi antioxidants mu 2016, komwe kunapeza kuti timatchetti ta tchizi amathandiza kuthana ndi kupsinjika maganizo.
Kuti mupange kansalu ya chitumbuwa cha spritzer, phatikiza madzi ndi kansalu ya koloko ndikugwiritsanso ntchito yamatcheri atsopano kapena ozizira zokongoletsa. Mchere wothira mwatsopano kapena madzi a mandimu imapangitsanso kuwonjezera kwa iwo amene amakonda kukoma kwake.
> Zotsatira:
> Chudnovskiy R, Thompson A, Tharp K, Hellerstein M, Napoli JL, Stahl A. "Kugwiritsiridwa ntchito kwa madzi omveka bwino omwe amathandiza kwambiri kudya zakudya zamtengo wapatali kumachititsa insulini kukana ndi kulemera kwa piritsi." PLoS One. 2014 Oct 8; 9 (10): e108408.
> Kuehl KS. "Madzi a Cherry amawombera mankhwala osokoneza bongo komanso opweteka kwambiri." Med Sport Sci. 2012; 59: 86-93.
> Pasepala MP, Himali JJ, Beiser AS, et al. "Zakudya Zokometsetsa Shuga ndi Zomwe Zimapangidwira ndi Zowopsa Zopweteka ndi Chifuwa cha Dementia: Kuphunzira Kwambiri kwa Cohort." Kukwapulidwa. 2017; 48: 1139-1146.
> Pavan R, Jain S, Shraddha, Kumar A. "Nyumba ndi mankhwala othandizira bromelain: ndemanga." Biotechnol Res Int. 2012; 2012: 976203.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha 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.