1 - Yambani Ndi Chakudya Chopatsa Thanzi
Kudya zakudya zowonjezera ndi zakudya zambiri komanso antioxidants kungakuthandizeni kuti muzimva (ndikuyang'ana) zowonjezereka mwa kusunga khungu lanu ndi tsitsi lanu. Ndipo kudya chakudya chopatsa thanzi -kumapangitsa thupi lanu kukhala lolimba komanso loyenera.
Yambani ndi zofunikira - idyani zipatso zambiri ndi ndiwo zamasamba, zowonjezera mapuloteni , mkaka wa mafuta ochepa, mbewu zonse ndi mafuta ochepa ochepa. Ndipo sikukupweteka kudziwa kuchuluka kwa zoperewera zomwe mumafunikira tsiku ndi tsiku.
Kenaka lembani pazipangizo khumi zokongolazi, zomwe zimakhala ndi zakudya zowonjezera zogonana.
2 - Yogurt Yotchedwa Fat
Zakudya za mkaka zili ndi vitamini A omwe ndi ofunika kwambiri pakhungu ndi calcium yabwino kuti mafupa amphamvu ndi tsitsi labwino. Kuphatikizanso anthu omwe amadya mkaka tsiku ndi tsiku amawoneka kuti alibe zovuta kuti akhale ndi thanzi labwino. Mtedza wopanda mafuta uli ndi ubwino uliwonse wa mkaka kuphatikizapo mabakiteriya amzake ochezeka omwe amapezeka mu yogurt ndi ma probiotic omwe amathandiza kuti thupi lanu lisamagwire bwino ntchito.
Langizo: Sangalalani ndi mtedza wosakoma wa Greek yogurt wothira mafuta atsopano a buluu, mtedza wodulidwa, ndi uchi pang'ono kuti mupeze mapuloteni ena ndi mavitamini.
3 - Zipatso za Citrus
Zipatso zamitundumitundu zili ndi vitamini C. Zakudya zamatenda zimakupatsani vitamini C zonse zomwe thupi lanu limafunikira tsiku limodzi, komanso zimathandiza kuwonjezera kuyamwa kwa zitsamba ndi masamba omwe thupi lanu limafuna mphamvu. Vitamini C imathandizanso kuti khungu lanu likhale lokongola mwa kusunga minofu pansi pa khungu, kuchepetsa mapangidwe a makwinya.
Tip: Idyani lalanje tsiku lirilonse ngati zakudya zopatsa thanzi kapena kumwa madzi a lalanje ndi zakudya. Ndipo mwinamwake kudyetsa chakudya pang'ono ndi magawo angapo kumalo anu ofunikira ena?
4 - Zipatso
Mitundu yokongola yomwe imapatsa mitundu ya mabala imakhalanso ndi mankhwala a phytochemicals omwe amagwira ntchito ngati antioxidants kuteteza khungu lanu, lomwe lingakuthandizeni kuti mukhale ndi zaka zambiri. Madzi a Blueberries ndi juirberry angathandizenso kuteteza matenda a chikhodzodzo. Zipatso zimakhalanso ndi mavitamini ochepa komanso amapezeka mu vitamini C ndi potassium.
Langizo: Pangani chipatso smoothie ndi nthochi, yogati yosalala, mazira a blueberries, sliced strawberries ndi kupaka madzi a jranberry. Kapena sungani masamba angapo atsopano mu chokoleti chakuda kuti muwakondane.
5 - Salimoni
Salimoni ali ndi mafuta ndi mapuloteni ofunikira omwe ndi ofunikira khungu ndi tsitsi. Omega-3 fatty acids ndi zinki zimateteza khungu lanu kuti likhale louma mwa kusunga chinyezi m'maselo a khungu. Mafuta opindulitsa mu salimoni angakhalenso abwino kwa thupi ndi mitsempha yogwira ntchito.
Langizo: Pitani ku salmon mankhwala osakanizidwa pa malo odyera a sushi okondana kapena grill ndi steak panyumba. Osati mu salimoni? Tuna ndi kusankha bwino kwambiri.
6 - nyemba zakuda
Mavitamini ali ndi mapuloteni, chitsulo, ndi zinki. Nyemba zakuda ndizomwe zimayambitsa biotin , vitamini B yomwe ndi yofunikira pa khungu ndi tsitsi labwino. Iwo ali ndi mchere wambiri, womwe ungakuthandizeni kukhalabe wochepa komanso kusunga dongosolo lanu lakumagwirira ntchito moyenera.
Langizo: Tumikirani nyemba zakuda ngati mbale yachakumana ndi chakudya chamadzulo.
7 - Walnuts
Walnuts ali ndi mafuta ophatikizana, ndipo amakhalanso olemera mu alpha-linolenic acid, omwe amapangidwa ndi omega-3 fatty acids. Amakhalanso ndi mapuloteni abwino kwambiri komanso amadya ochepa chabe amathandiza kuti mukhale okhutira pakati pa chakudya. Kafukufuku wina wasonyeza kuti phytochemicals mu walnuts amathandiza kuti ma prostate akhale ndi thanzi la amuna akuluakulu.
Tip: Idyani zipatso zamtundu watsopano ndi chipatso chatsopano.
8 - Tomato
Tomato ali ndi vitamini C wambiri komanso phytochemical yotchedwa lycopene , wachibale wa vitamini A omwe amathandiza kuti prostate ya munthu ikhale yathanzi. Mankhwalawa amatha kuteteza khungu kuwonongeka kwa dzuwa ndi kupeza ndalama zokwanira za lycopene.
Langizo: Idye tomato yaiwisi kapena phwetekere ya tomato ndikugwiritseni ntchito ndi saladi yatsopano komanso mkate wambiri.
9 - Dark Chocoloate
Mungakhulupirire kuti kudya chokoleti kumakula bwino. Kafukufuku sichimveka pa izo, koma chokoleti chamdima chingakhale ndi mphamvu yayikulu kwambiri. Tizilombo toyambitsa matenda m'thupi tomwe timakhala ndi chokoleti chamtunduwu tingathe kupititsa patsogolo magazi ku ziwalo zonse za thupi lanu, kuphatikizapo ubongo ndi ziwalo zogonana, zomwe ndizofunikira kwambiri.
Langizo: Sangalalani ndi chokoleti chamdima chamdima (osati cha Dutch).
10 - Madzi
Ngakhale kuti madzi sakhala ndi zakudya zowonjezera, ndizofunika kuti thanzi lanu - thupi lanu likhale ndi madzi ambiri. Sikuti madzi okha ndi abwino pamatumbo anu, ndi ofunikira khungu labwino. Madzi ochuluka alibe ma calories, kotero ndi abwino kuyang'ana kulemera kwako.
Langizo: Imwani madzi ndi kagawo ka mandimu kapena mandimu m'malo mwa zakumwa zoziziritsa kukhosi .
11 - Oysters
Zopeka monga aphrodisiacs , oyster akhoza kukhala ndi mbiri yawo yachiseche. Iwo ali ndi zinki zowonjezera, mchere umene uli wofunikira paumoyo wamwamuna wogonana, masewera a testosterone ndi mtundu wa umuna. Zinc ndifunikanso kwa ubweya wathanzi komanso mphamvu zanu za kukoma ndi kununkhiza.
Langizo: Kondwerani oyimba ophika kapena ophika monga appetizer. Ngati simukukonda oysters, mukhoza kutenga zinki zanu kuchokera ku ng'ombe, nkhumba kapena mwanawankhosa.
Zotsatira
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Williams S, Krueger N, Davids M, Kraus D, Kerscher M. "Mphamvu ya madzi okhudzana ndi thupi lachikopa: kusiyana pakati pa kumwa madzi amchere ndi madzi a pamphepete." Int J Cosmet Sci. 2007 Apr; 29 (2): 131-8. http://onlinelibrary.wiley.com/doi/10.1111/j.1467-2494.2007.00366.x/abstract.
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