Chitetezo chanu cha mthupi chimakuthandizani kukuteteza ku matenda osiyanasiyana, monga chimfine ndi fuluwenza, ndipo ndi mbali yofunika kwambiri yoteteza kudwala ndi khansa. Kuti mugwire bwino, chitetezo chanu cha mthupi chimafuna zakudya zambiri zomwe mungapeze kuchokera ku zakudya zanu tsiku ndi tsiku. Zakudya zimenezi zimaphatikizapo mapuloteni, mavitamini A, C, ndi E, kuphatikizapo mineral zinki ndi chitsulo.
Maantibiotiki ndi mabakiteriya abwino omwe amapezeka mu zakudya zina ndipo angathandize kuti zomera zizikhala bwino m'thupi lanu. Iwo si zakudya, koma zimathandizanso.
Chakudya choyenera chiyenera kupereka zakudya zonse ndi mavitamini omwe mukusowa, koma kuti mukhale otetezeka, mukhoza kuwonjezera zakudya khumizi pa dongosolo lanu la chakudya cha mlungu ndi mlungu. Mmodzi aliyense ali ndi zakudya ziwiri kapena zambiri kuti thupi lanu likhale labwino.
1 - amondi
Amondi amapezeka mosavuta m'sitolo iliyonse. Iwo ndi angwiro ngati zakudya zopatsa thanzi ndipo akhoza kuwonjezeredwa ku saladi ndi yogurt. Maamondi ali ndi vitamini E omwe amakhala ngati antioxidant mu thupi lanu ndipo amathandiza chitetezo cha m'thupi. Amondi amakhalanso ndi chitsulo komanso mapuloteni omwe ndi ofunikira thupi lanu.
2 - Kuteteza
Kupuma kwadzidzidzi kumadziwika bwino chifukwa chokhala ndi chitsime cha monounsaturated fatty acids, chofanana ndi mafuta, komanso ndi vitamini E, vitamini C, iron, ndi zinc. Onjezerani magawo a avocado ku sangweji, pangani guacamole, kapena pamwamba saladi yathanzi ndi makapu a avocado.
3 - Broccoli
Chikho chimodzi chofiira chopangidwa ndi broccoli pafupifupi vitamini C, yomwe ndi yofunika kwambiri kuti chitetezo cha m'thupi chigwire ntchito chifukwa chimathandiza kupanga mapangidwe a antibodies. Broccoli ndi kachilombo koyambitsa vitamini A ndipo ndi gwero lachitsulo chosungira zomera, zomwe zimathandizanso kuti chitetezo chanu cha mthupi chitetezeke.
4 - Kale
Kale ndi cruciferous masamba omwe amamvana ndi kolifulawa, arugula, ndi broccoli. Ali ndi zakudya zambiri monga vitamini A, zomwe ndi zofunika kwa khungu labwino ndi mucous membrane. Kala imakhalanso ndi mavitamini C ndi E, iron, ndi zinki zambiri.
5 - Mango
Mangos ankakhala pang'ono pokha pokhapokha panalibe zosavuta kupeza m'masitolo. Koma, izo zasintha ndipo lero izo zimapezeka mu magawo onse okhuta ndi maofesi a malo ogulitsa kwambiri. Izi ndi zabwino chifukwa mangos amanyamula mavitamini A ndi C, komanso amapereka vitamini E.
6 - Oysters
Oyster ndi abwino ku chitetezo chanu cha m'thupi chifukwa ali ndi zinc komanso malo abwino kwambiri a mapuloteni ndi chitsulo. Oyster amakhalanso ndi vitamini A. Tayesani oyster mphodza chakudya kapena akhale oyster yaiwisi ngati appetizer. Mudzapeza oyster wamchere kapena atsopano m'masitolo ambiri.
7 - Tsabola Wofiira
Tsabola wofiira ndi abwino kwa chitetezo cha mthupi chifukwa chakuti ali ndi mavitamini C komanso A. Amaperekanso vitamini E. Red tsabola wofiira kwambiri, kotero amawonjezera pa chakudya chilichonse - kuwonjezera pa omelets kapena kuwapitilira ngati mbale.
8 - Zakudya Zabwino
Mbatata ya mbatata imakhala ndi vitamini A, ndipo imaperekanso vitamini C, vitamini E, ndi zina zachitsulo chomera. Zakudya za mbatata zimatha kuphikidwa mu microwave kapena ovunikira komanso zimakhala ndi mafuta kapena mapira.
9 - Tuna
Tuna amadziwika bwino ngati malo abwino a omega-3 fatty acids, koma ndipamwamba kwambiri mu zinc, selenium, ndi mapuloteni omwe ali ofunikira kuti chitetezo cha m'thupi chimagwire ntchito. Nsomba ndi nsomba yodalirika. Ikhoza kudyedwa yaiwisi, yofiira, kapena yoweta, kapena mungathe kusunga zitsamba zing'onozing'ono za tuna ku sandwiches ndi saladi.
10 - Yogurt
Yogurt ndiyomwe imadziwika bwino kwambiri yopezera mavitamini omwe angapangitse chitetezo chanu kuti chitetezo cha mthupi chikhale champhamvu, komanso chitetezo chokwanira. Mudzakhalanso ndi vitamini A ndi zinc. Pitirizani yoguritsi wanu kukhala ndi thanzi labwino pogwiritsa ntchito mtedza wamba ndikuwonjezera mtedza, zipatso, ndi uchi pang'ono chabe.
Mawu ochokera
Kudya chakudya choyenera ndi njira yabwino yowonjezera kuti mupeze zakudya zonse zomwe mukufuna kuti mukhale ndi thanzi labwino, komanso zimakuthandizani kuti mukhale ndi zakudya zowonjezera kuti thupi lanu likhale ndi zakudya zowonjezera.
> Zotsatira:
> Academy of Nutrition ndi Dietetics. "Tetezani Thanzi Lanu - Kuteteza Mphamvu za M'madzi."
> Chitukuko cha Nthenda Yachilombo ndi Matenda Opatsirana. "Chitetezo cha Immune."
> United States Dipatimenti ya Zamalonda Zogwiritsa Ntchito Zowunikira "National Nutrient Database ya Standard Reference Release 28."