Ngakhale mutayesetsa kuti manja anu azikhala oyera, atanyamula zitsulo zakumanga m'thumba lanu, akupukuta khitchini mukaphika, ndikukhala kutali ndi aliyense yemwe akuwoneka kuti ali ndi chimfine, mumapeza kuti nthawi zambiri mumatha kuthamanga. Muli odwala komanso otopa chifukwa chokhala ndi mphuno yothamanga komanso kuyembekezera kuti nyengo ikukhala yabwino, chitetezo chanu cha mthupi chidzatha.
Koma mwina mungafunike kuyang'anitsitsa zomwe mungachite kuti muthandize chitetezo cha mthupi lanu? Ndipo mwinamwake malo oyamba kuyamba ndi kuyang'ana pa zakudya zanu.
Zakudya Zowonjezera Machitidwe Anu a Immune
Anthu ambiri samaima kuti aganizire zomwe amadya komanso momwe zingakhudzire chitetezo chawo cha mthupi. Ndipo izo zingakhale mbali ya vuto. Kwa iwo omwe ali ndi chifuwa cha zakudya, izi zikhoza kukhala zofunikira kwambiri.
Kukhala ndi chakudya chochepa chomwe chimafuna kuti muteteze magulu odyera, monga kukhala mkaka, gluten kapena nut, mukhoza kukhala ndi thanzi labwino. Choncho kaya muli ndi zakudya zokwanira, zakudya zoperewera, ndizodya zakudya, kapena osakonzekera bwino, mwinamwake ndi nthawi yokonza zakudya zanu.
Pamene mukupenda zomwe mukudyetsa thupi lanu tsiku ndi tsiku mungapeze malo obwezeretsa. Kafukufuku akusonyeza kuti pali zambiri zomwe zimatchedwa kuti supfoods zomwe zimathandiza kwambiri kuti chitetezo chanu cha thupi chitetezeke.
Mwa kuwonjezera zakudya izi zowonjezera ku zakudya zanu, mukhoza kudyetsa thupi lanu ndi thanzi labwino. Zakale zakale "apulo tsiku, zimamuchotsa dokotala" zikhoza kukhala zowona. Komabe, zingatengere ma apulo kuti apititse patsogolo chitetezo chanu cha mthupi, kuteteza chimfine, pakati pa ma virus ena.
Zakudya Zokwanira Zakudya Zanu za M'madzi
Bwanji osayesa kuwonjezera zakudya zomwe zimalimbitsa chitetezo cha mthupi-zodzaza ndi mchere wofunikira ndi mavitamini-kuti mukhale ndi thanzi labwino. Kumbukirani kuti ngati zakudya zanu zowonjezereka zimakulepheretsani kuwonjezera chakudya china, palinso zakudya zambiri zolimbikitsa kuteteza thupi lanu.
- Sipinachi: Chobiriwira chobiriwiracho chimaponyedwa bwino mu saladi yanu, kuwonjezera ku sangweji, yophika mu omelette kapena yogwiritsidwa ndi mafuta a azitona ndi adyo. Sipinachi imakhala ndi vitamini C wambiri ndi antioxidants, zomwe zonsezi zimagwirizana ndi chitetezo cha mthupi lanu. Ndipotu masamba awa amapatsa zakudya zomwe zimathandiza matupi kuti athe kudzikonza okha.
- Maamondi: Kuonjezera ma almond ku zakudya zanu kudzawonjezera mavitamini C, vitamini E ndi mafuta abwino. Vitamini E imathandiza thupi lanu kulimbana ndi matenda ndipo ndi njira yabwinoko yowonjezeramo maamondi okoma ndi osakaniza. Komanso yodzaza ndi mapuloteni, nyumba ina yofunikira ya thanzi labwino.
- Butternut Squash: Chikho chimodzi cha chakudya ichi chimaphatikizapo 180 peresenti ya mavitamini A omwe amalimbikitsa, omwe amathandiza kuti maso anu, khungu ndi chitetezo cha mthupi zikhale bwino. Zomera zowonjezerazi zimaphatikizapo zopitirira 50 peresenti ya zosowa zanu za vitamini C tsiku ndi tsiku komanso mavitamini E ambiri.
- Oatmeal : Palibe chabwino kuposa kuyamba tsiku lanu ndi chakudya chokoma chakudya cham'mawa. Ndipotu fiber yomwe imapezeka mu oatmeal yotchedwa beta-glucan, imapereka chitetezo chokwanira. Momwemonso maselo ambiri a m'thupi lanu amatsekemera mtundu umenewu, ndikuwonjezera maselo oyera omwe amatetezera mabakiteriya ndi mavairasi.
- Nkhuku: Khulupirirani kapena ayi nkhuku ndizovuta kwambiri kumanga thupi lanu. Pamene thupi lanu likumenyedwa ndi mavairasi kapena matupi achilendo, limapanga ma antibodies kuti amenyane nawo. Pofuna kupanga ma antibodieswa mosavuta kupeza puloteni. Nkhuku ndi gwero lalikulu la mapuloteni, omwe angathandize matupi a chitetezo.
- Buluu wa Peanut: Sizitenga supuni ziwiri za supuni kuti mupatse thupi lanu kuchuluka kwa chitetezo cha mthupi. Kutsekedwa ndi mapuloteni akhoza kuthandiza kumanga ma antibodies kuti ateteze thupi lanu, ndipo atanyamula vitamini E izo zingathandize kulimbana ndi chimfine.
- Mkaka : Monga gawo la chakudya cham'mawa cham'mawa kapena ngati chotukuka pamathamanga, yogurt yodzaza ndi ma probiotics kuti akhale ndi thanzi labwino. Maantibiotiki ndi mabakiteriya abwino omwe amathandizira kuchepetsa thupi ndikupangitsa chitetezo cha mthupi chanu kukhala cholimba. Komanso yogurt imanyamula vitamini D yomwe imawathandiza kuthetsa ntchito komanso chitetezo cha mthupi.
- Tea Yobiriwira: Chakumwa ichi chikhoza kukhala chomwe adokotala adalamula. Chomera chotchedwa antioxidants, chomwe chimatchedwa polyphenols , chomwe chiripo mu tiyi wobiriwira amakhulupirira kuti chimakhala ndi zotsatira zowonongeka. Pachifukwa ichi, tafuta wobiriwira wapezeka kuti ndi othandiza poteteza thupi ku mavairasi. Ndikofunika kuzindikira kuti ngakhale kuwonjezera mkaka ku tiyi wobiriwira kumapangitsa kuti mapuloteni a zomera asapindule.
- Kiwi: Zipatso zazing'ono zomwe zimaphimbidwa ndizomwe zimadzala ndi vitamini C, zomwe zimathandiza kwambiri kuti chitetezo cha mthupi chanu chiziyenda. Vitamini C imathandizira kuonjezera kupanga maselo oyera a magazi, zomwe zimapangitsa thupi kukhala wathanzi. Amadziwikanso kuti amathandiza kuchepetsa ndi kuchepa magudumu m'mabonchioles omwe angachititse kuti chitetezo cha m'thupi chitetezeke. Kiwi imatchedwanso kuti "prebiotic" chakudya, kudyetsa mabakiteriya opanga mavitamini m'matumbo anu, kuthandiza kulimbikitsa thanzi lakumadya.
- Ginger: Chogwiritsira ntchito champhamvuchi sichimangothandiza kokha mutatha kuzizira, koma zimathandiza kuti muteteze. Ginger imakhala ndi maantimicrobial, imapha mabakiteriya, ndipo ingagwiritsidwe ntchito mkati ndi pamutu. Zimathandizanso kupanga timadzi timene timatulutsa madzi, kutipangitsa kuti thupi likhale ndi thanzi labwino. Ginger imakhalanso ndi manganese yomwe imathandiza kulimbana ndi matenda.
Zakudya zomwe zimateteza thupi lanu sizidzangokuthandizani kukhala ndi thanzi labwino, koma zimakupangitsani kuwonjezera pa zokometsera zanu.