Idyani Mphamvu Kusintha Thupi Lanu, Thanzi Lanu, ndi Moyo
Chakudya chimene timadya chimakhudza kwambiri momwe timaonekera komanso kumverera. Kuchita masewera olimbitsa thupi nthawi zonse n'kofunika koma malinga ndi kafukufuku, zakudya zowonjezera zimakhudza kwambiri thupi lathu . Kugwiritsira ntchito chakudya monga mankhwala athu chatsopano chodziwika bwino cha kusintha kwa thanzi.
Mchitidwewu tsopano uyenera kuganizira za kudya zakudya zathanzi monga cholinga chachikulu chokhala ndi thupi labwino. Pamene kudya zakudya zathanzi kumakhala moyo, timakhala wathanzi komanso timasangalala. Kudya moyenerera kumatithandiza kuchepetsa mafuta a thupi, kutaya mapaundi pang'ono, kukhala otsimikiza kwambiri ndikuchepetsera chiopsezo cha matenda.
Maphunziro achilendo akuwonetsa kudya kwabwino monga gawo lofunika kwambiri pa mapulogalamu athu olimbitsa thupi. Madokotala ena akuphunzitsa kudya zakudya zathanzi monga njira yowonjezera thanzi labwino lochepetsetsa kunenepa kwambiri ndi matenda ena.
Chakudya ndi mankhwala athu
Zakudya zamadzimadzi kapena zakudya zamtengo wapatali zimaphatikizapo mapuloteni owonda, chakudya chopatsa thanzi, ndi mafuta omwe amafunika kuti tikhale ndi thanzi lathu. Superfoods ndi gwero la mavitamini, mchere, ndi antioxidants.
Antioxidants amasonyeza kuti kuchepetsa kutupa thupi lathu kumatithandiza kulimbana ndi matenda ndi matenda. Kutupa kumatchedwa kuti ndi chifukwa chachikulu cha matenda ambiri. Ma antioxidants amphamvu m'minda masamba ndi masamba, mwachitsanzo, amathandiza kuti thupi lisachotse mankhwala owopsa.
Mitundu ina yapamwamba imakhala ndi mankhwala omwe amachititsa kuti thupi lathu likhale ndi mphamvu kwambiri. Tsabola wofiira ali ndi molecule yotchedwa capsaicin yomwe imasonyezedwa kuti ikule mlingo umene timayaka mafuta a thupi.
Kudya zakudya zathanzi sikudzangotithandiza kukhala ndi thanzi lathu komanso kudzatithandiza kukwaniritsa zolinga zathu.
Kodi Quercetin Rich Foods Amathandiza Bwanji?
Quercetin ndi mphamvu yowononga antioxidant mwachilengedwe m'magulu osiyanasiyana a zomera. Kwenikweni, kufufuza kwa quercetin kumasonyeza kuti ndi imodzi mwa mankhwala amphamvu kwambiri ophera mankhwala omwe ali ndi ubwino wambiri wathanzi.
Ochita masewera ambiri amaphatikiza ndi quercetin kuti achepetse kutupa kwa minofu chifukwa cha ntchito yaikulu. Malingana ndi kafukufuku wofalitsidwa ku International Journal of Preventative Medicine, quercetin supplementation inathandiza kwambiri maseŵera a maseŵera , kuwonjezeka kwa maseŵera olimbitsa thupi komanso kulemera pakati pa othamanga.
Zakudya zotsatirazi ndizochokera ku quercetin:
- Maapulo
- Anyezi
- Burokoli
- Zipatso
Kuwonjezera Metabolism Anu Mwachibadwa
Kuwotcha kwanu mafuta kwambiri sikubwera mu botolo koma kudya zakudya zomwe zili ndi mankhwala ena. Titha kuonjezera mlingo womwe timatentha mafuta mwachibadwa molingana ndi kafukufuku wa zakudya.
Kudya zakudya zomwe zimalimbikitsa ndi kupititsa patsogolo kutentha kwa mafuta kudzatithandiza kuchepetsa mafuta kwambiri. Kuonjezera kuwonjezereka kwa zakudya kumathandiza kuti mukhale ndi chakudya chokwanira kuntchito yanu yomwe mukukhala nayo komanso yopatsa thanzi.
Zakudya zotsatirazi zikuwonetsedwa kuti ziwonjezere mphamvu yathu:
- Tsabola yotentha (yogwira ntchito chigawo cha capsaicin)
- Teyi yobiriwira (yogwira ntchito ya caffeine)
- Khofi yakuda (yogwira ntchito ya caffeine)
- Madzi ozizira (500 ml ya madzi tsiku ndi tsiku anawonjezeka kuchuluka kwa madzi ndi 30%)
- Mbewu zonse (kuthandizira chigawo cha fiber ndi chitsulo)
- Yogurt (yothandiza calcium ndi maantibiobio)
- Maapulo (kuthandizira zigawo zina)
- Nkhwangwa ndi mbeu (kuthandizira zigawo zofunika zamtundu wa mafuta)
- Nsomba zamatenda (zothandizira omega-3 mafuta acids)
Mtedza wa Peanut ndi Superfood
Peanut bata basi amatha kukhala nambala imodzi yokondweretsa zakudya zamasewero. Lili ndi mafuta abwino, ndi zakudya zowonjezera komanso zimapereka mphamvu zothetsera masewera olimbitsa thupi.
Kusankha zakutchire kapena zobiriwira zakumwa zapakitete akulimbikitsidwa kupewa kupewa shuga komanso zakudya zoteteza. Peanut batala ndipamwamba kwambiri m'zigawo zamtunduwu komanso malo abwino kwambiri othandizira mapuloteni. Lili ndi nayacin, folate, vitamini E komanso zakudya zina zofunika kwambiri.
Peanut mafuta ali ndi zakudya zabwino komanso amapatsa mphamvu pa 90 calories pa supuni 2 yotumikira. Lili ndi magalamu 7 a mapuloteni pa ounce poyerekeza ndi mtedza wina wokha womwe umapereka magalamu 4. Kudya kokwanira kwa mapuloteni n'kofunika kuti minofu ikule.
Amakhala ndi mafuta odzaza ndi mafuta a kolesterol omwe amachititsa kuti akhale ndi moyo wathanzi. Kafukufuku amasonyeza kuti kudya mafuta okwana 1.5 pagulu tsiku lililonse kungachepetse chiopsezo cha matenda a mtima.
Kodi Fitness Foods ndi chiyani?
Mawu akuti chakudya chamagulu amatha kusinthanitsa ndi zakudya zopambana. Kudya chakudya chopatsa thanzi labwino ndi kofunikira pa thanzi lathu. Kuphatikiza zakudya zathanzi komanso kudziwa zomwe zikutanthawuza ndizofunika kuti munthu apeze thupi loonda ndi labwino.
Zotsatirazi ndilo mndandanda wokondweretsa wa okondeka pakati pa okonda masewera olimbitsa thupi:
- Oats (apamwamba mu mitsempha, amathandiza digestion / kumawonjezera kagayidwe kake)
- Mazira (mapuloteni otuluka, minofu yomanga)
- Zamasamba (antioxidants, amachepetsa kutupa)
- Maapulo (antioxidants, amachepetsa kutupa / kumawonjezera kagayidwe kake)
- Zakudya zofewa / nsomba (amino acid, protein source, minofu yomanga)
Kodi Ali ndi Thanzi Labwino Kapena Ayi?
Kodi tiyenera kumwa khofi? Ili ndi funso lodziwika bwino ndipo ngakhale sichimwa chakumwa chabwino kwambiri, kafukufukuyu akuwonetsa khofi kukhala yopindulitsa pa thanzi lathu komanso thanzi lathu .
Coffee imakhala ndi antioxidants komanso caffeine. Caffeine ndizomwe zimapangitsa kuti thupi lathu liziyenda bwino. Ochita masewera ambiri akugwiritsa ntchito khofi ngati chithumwa choyambirira kuti apindule ndi izi. Mlingo wochepa kwambiri (makapu 1-2) a khofi amawonetseredwa kuti akuthandizani kwambiri masewera olimbitsa thupi.
Kumwa khofi wakuda mphindi 30 asanayambe kuchita masewera olimbitsa thupi kumakhala ndi zotsatira zabwino kwambiri. Zimasonyezedwa kuti tipititse patsogolo kupirira kwathu ndikupangitsa kuti tigwiritse ntchito nthawi yaitali.
Coffee imasonyezedwanso kuti ikhale yowonjezera maganizo athu ndikuwonjezera mphamvu zamagetsi. Maganizo abwino amachititsa kuti pakhale ntchito yopindulitsa kwambiri. Coffee imasonyezanso kuchepetsa kupweteka kwa minofu.
Coffee imakhala ndi mankhwala amphamvu kwambiri owonetsetsa kuti amachepetsa matenda aakulu ndi matenda. Kafukufuku wasonyeza kuti imathandiza anthu omwe akudwala matenda a Parkinson komanso kuchepetsa matenda a gallstones.
Chifukwa caffeine ndi yosangalatsa, zimalimbikitsidwa kukaonana ndi dokotala ngati muli ndi matenda oopsa, oyembekezera, odwala matenda a mtima, kapena akuyamwitsa musanayambe kumwa khofi.
Idyani Superfoods Tsiku Lililonse
Superfoods zimathandiza kwambiri pakupeza ndi kukhala ndi thanzi labwino. Nutritionists akhoza kusiyana mndandanda wa zakudya zomwe zili bwino koma amavomereza kuti zonsezo n'zofunikira. Kudya zakudya zamitundu yambiri tsiku ndi tsiku kudzakhutiritsa zofuna zowonjezera kuti thupi liziyenda bwino.
Yambani ndi nsomba zapamwamba zotsatilazi kuti mukhale ndi thanzi labwino komanso olimbitsa thupi:
- Oats (okwera mu mitsempha, bwino chimbudzi, matenda a mtima)
- Mafuta a Blueberries (antioxidants, amachepetsa kutupa, kumenyana ndi khansa)
- Maapulo (antioxidants, amachepetsa kutentha, kulemera)
- Tiyi ya tizilombo (antioxidants, imawonjezera kagayidwe kake, kulemera kwa thupi)
- Mafuta (zofunika mafuta acids, kumawonjezera kagayidwe kake, amachepetsa kutupa)
- Broccoli (antioxidants, kumenyana ndi khansa, detox)
- Yogurt (calcium, probiotic, bwino digestion, fupa la thanzi)
- Mafuta a azitona (monounsaturated fatty acids (MUFAs) / moyo wa mtima)
- Nyemba (zam'mimba mwamphamvu, antioxidants, ubongo wabwino umagwira ntchito)
- Kaminoni (antioxidants, detox, machiritso)
> Zotsatira:
> Di Noia J. Kutanthauzira Zipatso Zowonjezera Mphamvu ndi Zamasamba: Njira Yopambanitsira Njira. Kutha Kwachilendo Kwambiri . 2014; 11: 130390.
> Emilio Ros, Ubwino Wathanzi Wothirira Nkhuti, National Institutes of Health, 2010
> Erica R Goldstein ndi al., Dziko lonse la masewero olimbitsa thupi: caffeine ndi ntchito, 1/27/10
> Journal of Clinical Endocrinology & Metabolism, Water-Induced Thermogenesis, Michael Boschmann, 7/2/13