Kafukufuku akusonyeza kuti zomwe mumadya zingakhale chimodzi mwa zinthu zofunika kwambiri kuti mukhale ndi moyo wautali, wathanzi. Kuwonjezera pa kuchita masewero olimbitsa thupi, zakudya zanu zingakhale zothandiza kwambiri popewera matenda aakulu komanso kulimbikitsa thanzi labwino komanso moyo wautali. Kudya gawo lalikulu mwa zakudya 6 zowonjezera zakudya zowonjezera tsiku lililonse kungakuthandizeni mwachibadwa kumalimbitsa chitetezo cha mthupi lanu ndipo mukhoza kuwonjezera zaka m'moyo wanu powonjezera thanzi lanu.
1 - Greens
Mdima wambiri, masamba obiriwira amakhala odzaza ndi zakudya zambiri koma ali ochepa kwambiri m'thupi. Pa makilogalamu pafupifupi 100 pa mapaundi, masamba obiriwira ndi chakudya chabwino kwambiri cha kulemera, chifukwa angadyeko mopanda malire. Mavitambo amateteza chitetezo cha mitsempha ya magazi, amalimbikitsa maso abwino, ndipo amathandizidwa kuchepetsa chiopsezo cha shuga. Zambiri mwa ndiwo zamasamba, pakati pawo ndi arugula, bok choy, kale, ndi masamba a mtundu wa mtundu, ndiwo a mtundu wa cruciferous, mtundu wina wa masamba omwe amadziwika kuti ali ndi khansa. Kumbukirani kusakaniza, kuwaza kapena kutafuna masambawa bwino, chifukwa chotero amachititsa zotsatira zake zowononga khansa.
2 - nyemba
Nyemba ndi zinthu zabwino zomwe zikubwera phukusi laling'ono. Kudya nyemba, ndi nyemba zina, kudzakuthandizani kuti mukhale odzaza, ndipo chifukwa chokhazikika pa shuga ya magazi, iwo athandiziranso kulakalaka chakudya. Chinyezi chosungunuka mu nyemba chimachepetsa mpweya wa mafuta m'thupi. Kudya nyemba, nandolo, kapena mphodza kawiri pa sabata kwapezeka kuchepetsa chiopsezo cha khansa pamtunda ndi 50 peresenti komanso kupereka chitetezo chachikulu pamlomo, pakhungu, pharynx, m'mimba, ndi khansa ya impso. Kodi ndinu wamanyazi kuyesa nyemba chifukwa cha zowonongeka? Chinsinsi ndicho kuyamba pang'onopang'ono ndikukulitsa kulekerera kwanu masiku angapo.
3 - anyezi
Anyezi, pamodzi ndi leeks, adyo, chives, shallots, ndi scallions, zimathandiza kuti thupi lanu liziyenda bwino komanso likhale ndi chitetezo cha mthupi, komanso kukhala ndi khansa yotsutsa matenda a shuga. Anyezi, monga cruciferous veggies, ayenera kudulidwa, kuponderezedwa, kapena kuyang'anitsitsa bwino kuti apindule kwambiri. Mukadula anyezi ndi maso anu ayamba kugwedeza, ndi pamene anyezi akupanga mankhwala oletsa khansa. Kafukufuku wa epidemiological apeza kuti kuchuluka kwa mitundu yosiyanasiyana ya ndiwo zamasamba kumakhala ndi chiopsezo chochepa cha khansa ya prostate ndi prostate. Anyezi, makamaka anyezi ofiira, amakhalanso ndi quercetin, flavonoid yomwe imapangitsa kuti chifuwa chachikulu chikule komanso kufalikira, ndipo imapangitsa kuti khungu la khansa lifa.
4 - Bowa
Bowa ndi zakudya zabwino kwambiri. Ndi chimodzi mwa zakudya zopititsa patsogolo thanzi padziko lapansi. Bowa ndi apadera chifukwa ali ndi mankhwala omwe amachititsa kuti isrogen isapangidwe, kuwapangitsa kukhala opindulitsa popewera khansa ya m'mawere. White, cremini, Portobello, oyster, shiitake, maitake, ndi bowa zonse za reishi zili ndi zotsutsana ndi khansa. Pakati pa bowa pali makhalidwe ambiri abwino: ena amatsutsa-kutupa, amachititsa chitetezo cha mthupi, kuteteza DNA kuwonongeka, kuchepa kwa khansa yachangu, chifukwa cha khansa yapakhungu yowonongeka, ndi kulepheretsa angiogenesis. Muzidyera bowa okha. Bowa wobiriwira uli ndi mankhwala otchedwa agaritine, omwe kuphika kwambiri amachepetsa.
5 - Zipatso
Mitengo yokongola ndi imodzi mwa zakudya zabwino zomwe mungadye. Mitundu ya Blueberries, strawberries, mabulosi akuda, ndi raspberries onse ali ndi shuga ochepa koma ali ndi zakudya zambiri. Zakudya za Berry zathandizidwa kuchepetsa chiopsezo cha matenda a mtima, shuga, khansa, ndi kuchepa kwa chidziwitso. Kudya zipatso kumathandiza kuti thupi liziyenda bwino komanso limakumbukira pamene limachepetsa kutupa, kuteteza DNA kuwononga kukula kwa maselo a m'mimba, komanso kuchepetsa kutentha.
6 - Mbewu ndi mtedza
Mbewu imadzazidwa ndi mafuta abwino, mchere, ndi antioxidants, komanso zimakhala ndi mchere wambiri. Amakhalanso ndi mapuloteni ambiri kuposa mtedza. Mtundu uliwonse wa mbewu ndiwopatsa thanzi: Ena ali olemera kwambiri m'mafuta omega-3; Ena ali ndi anti-khansa lignans, ndipo ena ali ndi iron, calcium, zinki zambiri, ndi vitamini E. Nuts amadziwika kuti ali ndi mtima wabwino komanso amathandiza kupewa matenda a shuga komanso kuchepetsa kulemera. Mafuta abwino m'mbewu ndi mtedza amathandizanso kuchepetsa zakudya zowonjezera pamene amadya masamba.
Zotsatira
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